Training Archive: TinyIn the 31 days ending 2006-01-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Running intervals 36:00 [3] | |
| Intervals. 7 minutes at level 3, 2 minutes recovery times 4. Need to extend my route so I can do 5 of these. | ||
| Running warm up/down 24:00 [2] | |
| Warmup/down | ||
Monday Jan 30 | ||
| Cycling intervals 30:00 [3] | |
| Morning workout on the trainer.
5 by 30 s sprints, 30 s off, times 4 5 by 2 min hill climbs | ||
| Cycling 1:00:00 [2] | |
| Warm up/down, time inbetween intervals. | ||
Sunday Jan 29 | ||
| Weights 20:00 [1] | |
| Core workout plus strength work for the left knee. | ||
| C • ATB 2 | ||
Saturday Jan 28 | ||
| Cycling 2:00:00 [2] | |
| ahr:135 | ||
| Rode from my house to Ashbridges bay and back. Beautiful day to be out riding. Knee felt good up until my bike skidded around a tight corner that was pretty dirty and I smaked it on the handle bars. I swear this one side of my body is cursed. Knee cap is know quite swollen, but at least this will go away in a few days. | ||
| C • What a sweet day it was for a ... 1 | ||
Friday Jan 27 | ||
| Cycling 45:00 [2] | |
| ahr:133 slept:6.5 | ||
| Ride on the trainer before work. | ||
Wednesday Jan 25 | ||
| Weights 1:00:00 [2] | |
| Knee Extensions
Standing Row Hamstrings Check Press Hips Lateral Pull Down | ||
Monday Jan 23 | ||
| Cycling 1:00:00 [2] | |
| ahr:123 | ||
| Rest week this week. Goal Hours: 5
Easy ride on the trainer. | ||
Saturday Jan 21 | ||
| Note | |
| FAR Winter Adventure Race | ||
| Adventure Racing race 4:15:00 [3] | |
| Far Winter Race. We had a great race overall. Some problems on the skies with our wax and we were slowed on the frist trekking checkpoint, otherwise one of the best ones MBR has ever had. Crash was very impressive, hopefully she'll race with us again. | ||
| C • Congrats 7 | ||
Wednesday Jan 18 | ||
| Weights 1:00:00 [2] | |
| ahr:125 | ||
| Light easy ride this morning on the trainer. | ||
| C • sac 3 | ||
Tuesday Jan 17 | ||
| Weights 1:00:00 [2] | |
| Weights
Knee Extensions Sitting Row Hamstrings Check Press Hip Abductors Standing Row Abs/Back | ||
Monday Jan 16 | ||
| Cycling intervals 20:00 [3] | |
| Speed Intervals, 30 s on 30s off 5 in a set, times 4.
| ||
| Cycling 1:05:00 [2] | |
| Warmup/down time between intervals, end of ride.
Note: Knee felt pretty good today, so obviously the rest was the right idea. I think my plan going forward is to pull back on my hours by 2 a week until it feels really heathly and then step it up. | ||
Sunday Jan 15 | ||
| Note | |
| (injured) (rest day) | ||
| Second day of rest for my knee. Hope it's feeling good by tomorrow. | ||
| C • Go knee go! You can do it! Hea... 3 | ||
Saturday Jan 14 | ||
| Note | |
| (injured) (rest day) | ||
| Resting today to see if my knee will feel better on Monday. | ||
Friday Jan 13 | ||
| Cycling 55:00 [2] | |
| Light ride this morning on the trainer.
Knee was pretty sore this morning. I think I'm going to take this weekend off from training. I'll spend the next 2 days iceing the knee and doing strength stuff with the elastic bands and then see how it is on Monday. | ||
Thursday Jan 12 | ||
| Weights 1:00:00 [2] | |
| Squats
Sitting Row Hamstrings Chest Press Calves Lateral Pull downs | ||
| Running warm up/down 30:00 [1] | |
| Running intervals 36:00 [3] | |
| ahr:167 | ||
| Intervals, 6 minutes at a moderate pace, 2 minutes rest times 4, followed by 4 sprints. | ||
Wednesday Jan 11 | ||
| Cycling intervals 20:00 [3] | |
| ahr:142 | ||
| Speed intervals
30 seconds on, 30 seconds off, 5 in a set, times 4. | ||
| C • Cycling 5 | ||
| Cycling 1:05:00 [2] | |
| ahr:125 | ||
| Time inbetween intervals, warmup/down, leg isolation work. | ||
Monday Jan 9 | ||
| Cycling intervals 15:00 [3] | |
| Sprint intervals. 5 x 30s , 30 s rest, times 3. | ||
| Cycling 40:00 [2] | |
| Warm up/down, time between intervals. | ||
| Weights 1:00:00 [2] | |
Sunday Jan 8 | ||
| Orienteering 2:00:00 [2] | |
| Final session today. Meridan and I went out together and took turns leading from CP to CP. This was really helpful because it really gave us a chance to compare ideas and help each other learn from our mistakes. | ||
Saturday Jan 7 | ||
| Running warm up/down 15:00 [1] | |
| Warmup before the Thomass. I felt terrible today. Pretty tired from the 2 days before. | ||
| Note | |
| Ended up dropping out of the Thomass after CP 2. Body was just spent and I couldn't really finish the rest of the race. Took the afternoon session off as well, but really enjoyed the talks. | ||
Friday Jan 6 | ||
| Running warm up/down 30:00 [1] | |
| Warmup before the sprint. | ||
| Orienteering race 30:00 [3] | |
| Sprint race, was still feeling yesterday. Made a bit of a mistake on 6 and took a terrible route to 15. Should have been able to run faster, but was still hurting from the day before. | ||
| Orienteering 1:30:00 [2] | |
| Afternoon training session. Relay training. Really found this to be useful. Forced to follow the vegetation and really focus on my own map. | ||
Thursday Jan 5 | ||
| Event: National Winter Training Camp | ||
| Running warm up/down 15:00 [1] | |
| Warmup before morning session. | ||
| Orienteering 1:20:00 [3] | |
| World Champs course, first training session for the training camp. Had some problems with 2, so I slowed down and really tried to work on following the map. | ||
| Orienteering 1:30:00 [2] | |
| Afternoon training session. Was bagged at about control 20. Tried to work on reading ahead, but I don't know if I really got a lot out of this session. | ||
| Orienteering race 1:10:00 [4] | |
| Evening session. Felt really good running in the dark so I tried to push my pace. Ended up running the whole route and did quite well on the forest sections in the dark. | ||
Tuesday Jan 3 | ||
| Weights 1:00:00 [2] | |
| Standing Row
Hamstrings Chest Press Knee Extensions Sitting Row Calves | ||
Monday Jan 2 | ||
| Cycling 55:00 [2] | |
| Warmup/down, leg isolation work. | ||
| Cycling intervals 10:00 [4] | |
| 15-30-45-100-115-130-115-100-45-30-15, 15 seconds off inbetween. | ||