Training Log Archive: ClaireThompsonIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Run 3:00:00 [4]
Run/Hike with Nicki. AWESOME!! Looked forward to this for days & was blessed with blue-bird skies.... a small blizzard .... and then blue bird skies again. Fast hike up Prairie Mtn, run down, then run up Prairie link valley & bk.
Note
Rode Jackson after big run
Wednesday Mar 30, 2011 #
Run (Treadmill) 20:00 [2]
Run warm-up
Weights 1:05:00 [4]
Deadlift - wrist sore so did this instead of squats
-45kgsx3
-50x3
-60x3
-65x3
-70x3-good
-75x3-max
Bench 85%
-95lbsx4
-95x4
-105x3
-105x3
-45kgsx3
-50x3
-60x3
-65x3
-70x3-good
-75x3-max
Bench 85%
-95lbsx4
-95x4
-105x3
-105x3
Power 1:00:00 [5]
Crazy Power Circuit with Paul
10/10/20/10/20/10 on/off
Squat jumps, push-ups,sprints, split-jump, running arms, sprints, sit-ups
10/10/20/10/20/10 on/off
Squat jumps, push-ups,sprints, split-jump, running arms, sprints, sit-ups
Tuesday Mar 29, 2011 #
Swimming 1:10:00 [4] 3.0 km (23:20 / km)
Warm-up
50's free on 1:01 - descending time by one second each time. Held 40's whole way, then 38's, then made it down to 35. Awesome set!
50's free on 1:01 - descending time by one second each time. Held 40's whole way, then 38's, then made it down to 35. Awesome set!
Note
Rode Jackson
Walk 30:00 [1]
Huge dinner ... hahha had to get on the treadmill and walk
Monday Mar 28, 2011 #
Bike 30:00 [2]
Mornin Spin
Run (Treadmill) 30:00 [4]
Treadmill run after weights. Increased speed every 1min. Last 3min were hard/fast.
Weights 1:00:00 [5]
Weights - WK2 Full program
Squat - 85%
-95lbs x4
-135x3
-160x3,
-160x2,
-160x1 - tired from yesterday. Should have done 3 reps each set
Bench - Max
-85x4
-85x1
-105x1
-120x1 - Good new max!
-125 - fail
No RGBOR - too tired, not enough time
Squat - 85%
-95lbs x4
-135x3
-160x3,
-160x2,
-160x1 - tired from yesterday. Should have done 3 reps each set
Bench - Max
-85x4
-85x1
-105x1
-120x1 - Good new max!
-125 - fail
No RGBOR - too tired, not enough time
Sunday Mar 27, 2011 #
Bike 45:00 [2]
Mornin' Spin
Run 1:35:00 [3]
Adventure run with Nicki around Nose Hill. 3" of fresh new snow made it like running in sand. Could feel my ankles and core afterward. Never fails to amaze me when it looks so bleak outside, how nice it can actually be!
Saturday Mar 26, 2011 #
Note
Penning Competition on Jackson!
Friday Mar 25, 2011 #
Swimming 1:15:00 [3] 2.8 km (26:47 / km)
Long straight free (mostly) - and lots of kick. Just what I needed.
Thursday Mar 24, 2011 #
Bike 40:00 [1]
Spin bike - spin the crap outta my legs from ski touring. Feeling actually surprising good & not sore at all.
Wednesday Mar 23, 2011 #
XC Skiing 4:00:00 [3]
Skied back out of Skoki. Played on Packer's Pass & Deception but snow wasn't as good today. Fun times never the less.
Tuesday Mar 22, 2011 #
XC Skiing 5:30:00 [3] 20.0 km (16:30 / km)
Ski toured into Skoki again, this time with a bunch of friends from Lake Louise. Lot hard touring than snow shoeing! Fun times but I think we were actually slower than with my dad!! Played on Deception Pass for a few loops. Snow was incredible & the sun was friggin' shinning down hard. Sweated my guts out!
Monday Mar 21, 2011 #
Note
Went & rode Jackson
Friday Mar 18, 2011 #
XC Skiing 6:30:00 [3] 22.0 km (17:44 / km)
I should win daughter of the year .... played escort to my dad. Snowshoed with him into Skoki Lodge, carrying all his stuff + my ski boots, skis and gear. Then skinned out and skied back. Was a pretty wicked day to play hookie!!
Thursday Mar 17, 2011 #
Bike 45:00 [2]
Mornin' spin
Run 55:00 [3] 12.0 km (4:35 / km)
Ran into Okotoks, around trails, then to auto detailing to pick-up truck.
"Feet": good means of transportation.
"Feet": good means of transportation.
Tuesday Mar 15, 2011 #
Climbing 2:00:00 [4]
Climbing at CCC - climbed 5.10's a&b's - finally broke through barrier at CCC!! Good advice from Greg.
Run 45:00 [3] 8.0 km (5:38 / km)
Gorgeous run outside. Nice to get up from the computer!!
Monday Mar 14, 2011 #
Run 20:00 [3]
Treadmill - warm-up for weights
Weights 50:00 [3]
Weights
Squats - 70%
135lbs x 2, x 2, x 2, x 2
Reverse arm curl - focus on pulling with scapula
75lbs x9, x10, 65lbs x8, x7
Stretching 10 min
Squats - 70%
135lbs x 2, x 2, x 2, x 2
Reverse arm curl - focus on pulling with scapula
75lbs x9, x10, 65lbs x8, x7
Stretching 10 min
Sunday Mar 13, 2011 #
Adventure Race race 41:00 [5]
Winter Xterra
500m swim, 3.5km run, 3.2km skate ski
GOT 3rd!!! Out of 26 women so was stoked. Was first out of the water by 3 minutes, was still first after the run, but then got passed like I was tree in the skate ski. I guess skate skiing twice in Nov wasn't enough!! hhaahaa. Canmore closed the main street and covered it with snow so the last leg was up & down main. There were tonnes of people lining both sides of the tracks and cheering us on. It was really cool.
500m swim, 3.5km run, 3.2km skate ski
GOT 3rd!!! Out of 26 women so was stoked. Was first out of the water by 3 minutes, was still first after the run, but then got passed like I was tree in the skate ski. I guess skate skiing twice in Nov wasn't enough!! hhaahaa. Canmore closed the main street and covered it with snow so the last leg was up & down main. There were tonnes of people lining both sides of the tracks and cheering us on. It was really cool.
Saturday Mar 12, 2011 #
Note
Riding Competition on Jackson
Friday Mar 11, 2011 #
Swimming 1:05:00 [5] 3.0 km (21:40 / km)
300fr/100k
-------
Pacing set - hold 1:20/100 whole way through
400fr on 6:00 (went 5:18)
100ez back
2x200fr on 3:00 (2:35, 2:38)
100ez back
4x100 on 1:25 (1:13, 1:18, 1:20, 1:22)
100ez back
8x50 on :45 (held :40's)
100ez back
-------
4x100 kick w/ fins on 1:40
200ez swim
Awesome workout. Didn't feel like swimming at all in the beginning, then really got in to it.
-------
Pacing set - hold 1:20/100 whole way through
400fr on 6:00 (went 5:18)
100ez back
2x200fr on 3:00 (2:35, 2:38)
100ez back
4x100 on 1:25 (1:13, 1:18, 1:20, 1:22)
100ez back
8x50 on :45 (held :40's)
100ez back
-------
4x100 kick w/ fins on 1:40
200ez swim
Awesome workout. Didn't feel like swimming at all in the beginning, then really got in to it.
Thursday Mar 10, 2011 #
Bike 1:00:00 [3]
Spin with tempo
Run 45:00 [4] 8.0 km (5:38 / km)
Whohoaa run outside! Ran from mail boxes up to Leighton center road & back down. Big ASS hill!! Took 30 min up and then hauled ass back in 15min. Would have run longer but had a riding right after so had to go.
Note
Practice penning at Donna's.
Rode Jackson
Rode Jackson
Wednesday Mar 9, 2011 #
Note
Rode Jackson - lesson with Donna, chased buffalo
Tuesday Mar 8, 2011 #
Swimming 1:10:00 [3] 2.8 km (25:00 / km)
200fr/100k/100skull/200bk
12x50 Fr on :50 (hold :40) - descend stroke count
6x100 kick w/ fins on 1:30 - 2 build, 2 fast, 2 build - went 1:15, 1:17, 1:15, 1:15, 1:18, 1:20. Sweet!
12x50 Variables 8 free, 4 back
(4x 25fast/25easy, 25easy,25fast, 50 easy, 50 fast)
400 Free
Pool exercises - 3x 10 chin-ups, 50 crunches, 10 dips, 50 scissor kicks
12x50 Fr on :50 (hold :40) - descend stroke count
6x100 kick w/ fins on 1:30 - 2 build, 2 fast, 2 build - went 1:15, 1:17, 1:15, 1:15, 1:18, 1:20. Sweet!
12x50 Variables 8 free, 4 back
(4x 25fast/25easy, 25easy,25fast, 50 easy, 50 fast)
400 Free
Pool exercises - 3x 10 chin-ups, 50 crunches, 10 dips, 50 scissor kicks
Monday Mar 7, 2011 #
Bike 30:00 [3]
Run 35:00 [3]
Treadmill. Warm-up for weights. Nice strong run.
Weights 1:00:00 [3]
Front Squat
75x3, 85x2, 85x2, 85x2
Reverse Squat
65 x5, x6, 75 x10, x10
Lots of active stretching in between
75x3, 85x2, 85x2, 85x2
Reverse Squat
65 x5, x6, 75 x10, x10
Lots of active stretching in between
Sunday Mar 6, 2011 #
Bike 30:00 [2]
Saturday Mar 5, 2011 #
Bike (Spin) 45:00 [2]
Mornin spin - with tempo work
Friday Mar 4, 2011 #
Downhill Skiing 5:00:00 [3]
Downhill skiing with Mike. Today was the day of hiking to out of bounds and then straight lining everything. Had best ... er... biggest crash I've had in 5yrs but there was so much powder it didn't matter. Fun times
Thursday Mar 3, 2011 #
Bike 45:00 [3]
Wednesday Mar 2, 2011 #
Bike (Spin) 35:00 [3]
Mornin spin with tempo
Core 15:00 [3]
Weights 1:05:00 [5]
Max Squats
Did 195lbs but didn't get all the way down, so took 185lbs as max. Happy with this!
Did 195lbs but didn't get all the way down, so took 185lbs as max. Happy with this!
Power 1:10:00 [5]
Crazy powder circuit with Paul. Blow my brains out....
Tuesday Mar 1, 2011 #
Swimming 1:35:00 [5] 3.4 km (27:56 / km)
200s/200k/600k with fins/200s
6x50 IM on :55
6x100 Fr pull 90% - held 1:15 - 1:18 per 100
4x50 IM on :55
4x200 on 3:20
#1 - Free Fast : 2:35
#2 - IM moderate
#3 - Free Fast: 2:37
#4 - IM moderate
100 easy
Happy with pull & 200's. Got in early and did an extra 600m kick just to get legs going again.
Pool exercises
3 x( 10 chin-ups, 25 v-sits, 10 dips, 50 alt v-sits)
6x50 IM on :55
6x100 Fr pull 90% - held 1:15 - 1:18 per 100
4x50 IM on :55
4x200 on 3:20
#1 - Free Fast : 2:35
#2 - IM moderate
#3 - Free Fast: 2:37
#4 - IM moderate
100 easy
Happy with pull & 200's. Got in early and did an extra 600m kick just to get legs going again.
Pool exercises
3 x( 10 chin-ups, 25 v-sits, 10 dips, 50 alt v-sits)