Training Log Archive: CheeseSteakIn the 7 days ending Oct 4, 2009:
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Sunday Oct 4, 2009 #
Road Biking 1:00:00 [1]
Warmup/down on the bike before joining WG in the gym for my first Cross-fit workout in a while...going to be a painful experience me thinks...
Strength 35:00 [3]
Not sure what this workout was called...
Did a variety of short exercises for warmup to get the kinks out..then:
Deadlifts w/ 75lbs
Situps
back extensions
21 - 18 - 15 - 12 - 9 - 6 - 3 reps of each, timed: 25:18
fun.
Did a variety of short exercises for warmup to get the kinks out..then:
Deadlifts w/ 75lbs
Situps
back extensions
21 - 18 - 15 - 12 - 9 - 6 - 3 reps of each, timed: 25:18
fun.
Saturday Oct 3, 2009 #
Trail Runnning 1:00:00 [1]
shoes: Salomon Speed Cross 2
CRR River Park XC race - 8km
Warmup/down - feeling not too bad today, took a while to warmup because of the -1C temp outside...
Warmup/down - feeling not too bad today, took a while to warmup because of the -1C temp outside...
Trail Runnning 26:00 [4] 6.5 km (4:00 / km)
shoes: Salomon Speed Cross 2
Was supposed to be an 8km race, but I'm pretty sure it was closer to 6.5km...
Two randomn loops which involved 2 fun (but very chilly) river crossings (knee deep). The Alberta World Cup Academy 'kids' were there in full force, plus the usual Calgary suspects... so lots of competition! Dan Roycroft led the charge, with Kevin Sandau and Jesse Cockney tucked in behind. After a 1.5km 'show' loop, we crossed the river and I managed to pass the kids to move back into 2nd. But that was as close as I got to the lead...KS and JC passed me right away, then Calgarian Mark Fewster eased by me trying to bridge the gap to the trio up front. Aside from swapping spots with Mark for about a minute on a steep descent, that's pretty much how it shapped out - Roycroft, Cockney, Sandau, Fewster and myself rounding out the top 5.
It's been a while since I've run a short race like this, so I was pretty happy with the effort. I've got another one of these next weekend, and looking forward to stepping it up a notch.
Two randomn loops which involved 2 fun (but very chilly) river crossings (knee deep). The Alberta World Cup Academy 'kids' were there in full force, plus the usual Calgary suspects... so lots of competition! Dan Roycroft led the charge, with Kevin Sandau and Jesse Cockney tucked in behind. After a 1.5km 'show' loop, we crossed the river and I managed to pass the kids to move back into 2nd. But that was as close as I got to the lead...KS and JC passed me right away, then Calgarian Mark Fewster eased by me trying to bridge the gap to the trio up front. Aside from swapping spots with Mark for about a minute on a steep descent, that's pretty much how it shapped out - Roycroft, Cockney, Sandau, Fewster and myself rounding out the top 5.
It's been a while since I've run a short race like this, so I was pretty happy with the effort. I've got another one of these next weekend, and looking forward to stepping it up a notch.
Friday Oct 2, 2009 #
Trail Runnning 1:15:00 [1]
shoes: Salomon XT Wings SLAB
Snowing in the mountain all day...grey/soggy day here in the valley...not sure how I feel about that one yet....
Stayed low, up to CNC, powerline, through Quarry trails, and back along the river - perfect weather for fall running - wish it wasn't so white upstairs though so I could stomp on larch needles instead of leaves.
Stayed low, up to CNC, powerline, through Quarry trails, and back along the river - perfect weather for fall running - wish it wasn't so white upstairs though so I could stomp on larch needles instead of leaves.
Thursday Oct 1, 2009 #
Trail Runnning 1:00:00 [1]
shoes: Salomn XT Wings (1)
Night run with my trusty AY-UP lights...kind of fun to zip around the local river trails in the darkness...some weird 'whistling' mating sounds coming from all the rutting elk in the bush! Better elk than bear I figure...
Wednesday Sep 30, 2009 #
Road Biking 2:00:00 [1]
Clear crisp day in the mountains - Chilly road ride heading West today...Time to turn on the heat in the house...
Tuesday Sep 29, 2009 #
Road Biking 1:15:00 [1]
Easy spin to stretch the legs before getting back on the road...
Monday Sep 28, 2009 #
Note
(rest day)
Travel back to Canmore - Long day in the saddle. Legs super stiff from yesterday's race.