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Training Log Archive: ClaireThompson

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Bike13 7:25:00
  Swimming6 6:20:00 9.95 16.01
  XC Skiing2 6:07:00 40.51(9:04) 65.2(5:38)
  Downhill Skiing1 5:00:00
  Weights5 4:40:00
  Run6 3:30:00 11.18 18.0
  Climbing1 1:15:00
  Power1 1:00:00
  Core1 15:00
  Total25 35:32:00 61.64 99.21

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Monday Feb 28, 2011 #

Bike 20:00 [3]

Warm-up for weights on spin bike. Few stand-up & sprints to get blood pumping

Weights 45:00 [5]

Front Squats
65lbs x 3, x2, x2 - learning how to front squat
85lbs x 2 - add weight
95lbs x 2

That's it for the day. Feeling fluish from touching all those people at the Home show.

15min stretching

Saturday Feb 26, 2011 #

Note

At Home & Garden Tradeshow all weekend

Friday Feb 25, 2011 #

Swimming 55:00 [3] 2.8 mi (19:39 / mi)

Thursday Feb 24, 2011 #

Bike (Spin) 30:00 [2]

Wednesday Feb 23, 2011 #

Run 30:00 [3]

Treadmill. Increased speed every 2min.

Weights 50:00 [5]

Dead-lift
Speed Cleans
---
Stretching

Bike 30:00 [2]

Morning spin

Tuesday Feb 22, 2011 #

Bike 45:00 [3]

Mornin Spin

Monday Feb 21, 2011 #

Bike 30:00 [2]

Mornin Spin

Note

Screwed by Family Day ---- spent all day trying to set-up booth for Home & Garden show, which didn't get done. Then weights/circuit were canceled

Sunday Feb 20, 2011 #

Bike 40:00 [3]

Spin

Saturday Feb 19, 2011 #

Bike 30:00 [3]

Spin

Friday Feb 18, 2011 #

Swimming 1:05:00 [4] 3.2 km (20:19 / km)

200 Fr/100 Kick/200 Pull

50 x 50's
5-Fr :45
5-Fr/Bk :45
5-Bk :50
5-Bk/Br :55
5-Br :60
2min Rest, put fins on
5-Kick Fr/Fly :45
5-Fr :40
5-Kick Bk :45
5-Bk :40
5-Kick Fr: 45

200 ez

3x10 Chin-ups/v-sits/dips pool side

Great workout. Really enjoyed this one. Was happy with backstroke 50's on :40 sec!!

Core 15:00 [2]

Adv Sci + core

Thursday Feb 17, 2011 #

Bike (Spin) 30:00 [2]

Mornin spin

Run (Treadmill) 45:00 [3]

Death to sport .... hate the treadmill but it's -22C outside

Wednesday Feb 16, 2011 #

Run (Treadmill) 20:00 [3]

Warm-up for weights

Weights 1:00:00 [5]

Squats ... til I died ....8 sets

Tuesday Feb 15, 2011 #

Swimming 1:05:00 [3]

200s/100k/200 finger-tip drag catch-up/100k/200bk

Beep Test - 15m sprints w/ turn, starting from float - got down to 13sec intervals

200 ez

Beep Test - 15m sprints w/ turn, starting from float - got down to 12sec intervals

100 ez

(Heart just not into this workout. Plus left, inner peck still hurting. Should be able to make it down to 10 or 11sec intervals)

Note

Rode Jackson tonight

Monday Feb 14, 2011 #

Run (Treadmill) 20:00 [3]

Warm-up for weights

Weights 1:05:00 [3]

Chin-ups/Dips
3,2,2,2
Deadlift
3x55kgs
4x 2x60kgs
Reverse grip bent-over row
3x 8x45lbs
Squat
2x 3x135lbs
2x 2x155lbs

(skipped bench press cause pecks are killing. Have a big knot in one. Surprisingly the guys at weights offered to massage it for me?!)

Sunday Feb 13, 2011 #

Bike (Spin) 35:00 [1]

Morning spin & stretch

Saturday Feb 12, 2011 #

XC Skiing race 5:02:00 [5] 55.0 km (5:29 / km)

The Birkie! Amazing conditions this year. +2C to +5C. Thank god for Klister. Wax was great until about 40km mark. Tried to keep going but by 43km mark figured I was going slower by sliding backwards on anything remotely up hill. So had to stop & rewax which sucked cause all the people I worked on passing passed me back. Rewaxing did little to help anyhow. Need more layers next year. Ended up 3rd in my age group and dropped 1.5 hr off my time from last year!!

Thursday Feb 10, 2011 #

Bike (Spin) 45:00 [3]

Morning Spin

Wednesday Feb 9, 2011 #

Swimming 1:10:00 [3] 3.2 km (21:52 / km)

3200m - mostly drills & kick
Did pool exercises afterward - 3x 10 chin-ups, 50 v-sits, 10 dips

Tuesday Feb 8, 2011 #

Climbing 1:15:00 [3]

Climbing at CCC.

Monday Feb 7, 2011 #

Downhill Skiing 5:00:00 [3]

Skiing at the Lake. Wicked conditions. Lots of tree skiing. Bit of hiking.

Sunday Feb 6, 2011 #

Bike (Spin) 45:00 [2]

Saturday Feb 5, 2011 #

XC Skiing (Classic) 1:05:00 [3] 10.2 km (6:22 / km)

Beautiful ski around Sandy McNabb. Went up giant hill, I'm going to say small mountain, to look-out point. Then white knuckle, icy hell back down.

Friday Feb 4, 2011 #

Swimming 1:00:00 [4] 2.4 km (25:00 / km)

200 fr, 200 k, 200 fr pull, 200 k

1000m timed - 13:51
held between :36 - :42 per 50. Very happy with this.

200 easy, 200 bk w/ fins, 200 k w/ fins

Thursday Feb 3, 2011 #

Bike (Spin) 30:00 [2]

Morning spin

Run 1:00:00 [3] 12.0 km (5:00 / km)

Run to river road & past, & back. Kicked it into 80% for 1.5km along highway so the grater wouldn't catch me. Ahhhhh

Wednesday Feb 2, 2011 #

Bike (Spin) 35:00 [2]

Morning spin

Run 35:00 [3] 6.0 km (5:50 / km)

Nice run with Jackson. Bit windy but nice to be outside!! From ranch to turn-around, then down conservancy road and back.

Weights 1:00:00 [5]

Deadlift 85%
60kgs x 3 - warm-up
65kgs x2 x2 x2 x2
Chin-ups/Dips Power Set
x3/x3, x2/x2, x2/x2, x2/x2,, x1/x1

Power (Circuit) 1:00:00 [5]

8 exercises - All out. 10sec on/30 off, 10+/10-, 10+/30-, 20+/20-, 30+/30-, 10+/10-, 10+/10-

Tuesday Feb 1, 2011 #

Swimming 1:05:00 [5] 2.7 km (24:04 / km)

100 Fr, 50 skull, 100 Bk, 50 skull, 100 Fr, 50 skull, 100 Bk, 50 skull
4x100 Kick on 2:15 - 1 fast, 1 easy
6x50 Fr - 4 on :40, 2 on :45 (2-3sec rest)
100 ez
6x50 Bk on 1:30 (went :38, 36, 36, 37, 36, 38) AWESOME!!!
100 ez
6x50 Fr - on :45 (5sec rest)
100 ez
6x50 kick with fins - 1:15 (all out, held :35-40's)
100 ez

Very happy with back set. Haven't gone that fast since when I competed.

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