Training Log Archive: VaalaIn the 7 days ending May 2, 2010:
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Sunday May 2, 2010 #
9 AM
MTB (mtb) 2:30:00 [3]
shoes: Louis Garneau Monte Rosa MTB
At the bike park. According to Rick this was supposed to be a long run but I wanted a long ride (I have been dreaming about this ride all week which shows how tragic my week was!) and I wasn't exactly going to do both! Went out to the far end then did a smaller loop then some of the long way home as part of the track was closed for some race. Good conditions after that rain so was loving it. Oh, and they've pulled out that huge root that used to send me sprawling into the sand so there goes that challenge! I think I rode pretty well...definitely making good time round the tracks and got to the playground almost 10 minutes faster than usual. Awesome!
Saturday May 1, 2010 #
Note
(rest day)
Being a good girl! In fact I virtually did nothing at all today (except stay up way too late but it is the weekend and one has to have a life).
Friday Apr 30, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Wow, a Friday class I didn't run to! Got half an hour more sleep too! It was deadly as always (especially the last track...deceptively murderous).
Run warm up/down 5:00 [1]
shoes: Mizuno Wave Nirvana 5
Was thinking about doing my run after class to get it out of the way but the warmup said otherwise so I went home and got back into bed. Clearly it was the place to be since the cat decided to join me.
4 PM
Run warm up/down 15:00 [1]
shoes: Mizuno Wave Nirvana 5
5 minute warmup, 10 warmdown. It feels weird running in the afternoon and my stomach tends to disagree with this idea of exercise.
Run intervals (Ho chi Minh Trail) 1:00:00 [5]
shoes: Mizuno Wave Nirvana 5
3 loops of the Ho chi Minh Trail (or whatever it is that Rick calls it) with 2 1/2 mins recovery the first time and 3 mins recovery the second time. It's supposed to be uphill - 100%, flat - 80% and downhill - 50% recovery. Died once I got to the end of the forest tracks on the second loop (that direction is SO hard) and had to take a real quick breather. After the big long downhill near the start it's mostly an uphill grind. Not fun. Was quite gutted the third loop was so much slower 'cause I really dug it in for that one. But yay for surviving my first full attempt! Next time will be better and next time I won't be so terrified of doing it 'cause really it's just running and that shouldn't be anything scary!
Times were: 17:33, 18:06 (alternate direction), 18:18.
Times were: 17:33, 18:06 (alternate direction), 18:18.
Thursday Apr 29, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 5
I felt bouncy and it was easy...what's up with that (not that I'm complaining)? I was so stiff and achey last night so it was quite surprising.
Gym (leg weights and stretches) 1:20:00 [3]
Second go at the leg weights program. Actually, it wasn't all that bad. It's tough but not quite as scary as I was imagining last night (dreading having to do it again!). Also, I'm not nearly so unco on the stair jumps and can do all 10. Oh, and my back isn't really hurting any more. So it looks like I just have to try and remain calm and I will survive (hmm, wonder if I'll be able to keep up this positive thinking tomorrow morning!).
Wednesday Apr 28, 2010 #
6 AM
Run warm up/down 15:00 [1]
shoes: Mizuno Wave Nirvana 5
To and from the Domain from the gym. I feel unco running with a drink bottle but I figured I was going to need it.
Run intervals (Speed Bumps) 26:00 [5]
shoes: Mizuno Wave Nirvana 5
3 times round the inner road with 2 minute recoveries between each lap (okay, mine were a tiny bit longer 'cause I was procrastinating). Alternating on speed bumps between 80% and 100%. I suck but at least I didn't give up (although my 100% on the last lap seemed more like an 80% but I couldn't get my legs to move). Also, it's hard starting a lap on 100% so the 2nd lap got off to a shaky start. Legs felt like jelly by the end and I felt like dying!
Times were 6.54, 7.01, 7.08.
Times were 6.54, 7.01, 7.08.
Run intervals (Hill Sprints) 20:00 [4]
shoes: Mizuno Wave Nirvana 5
From the grandstand to the top of the hill and back down x5 with 1.5 - 2 minute recoveries. I was lazy to start off with but got a little bit better. Next time I will push harder 'cause it wasn't as hard as it probably should have been.
Times were 2.39 (yeah, lazy), 2.29, 2.31, 2.30, 2.24 (I pushed harder on this one)
Times were 2.39 (yeah, lazy), 2.29, 2.31, 2.30, 2.24 (I pushed harder on this one)
C • ouch 4
Tuesday Apr 27, 2010 #
6 AM
Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 5
Feeling a bit heavy.
Gym (Leg weights and stretches) 1:10:00 [4]
Rick's leg weights training plan. 3 reps of everything, increasing the weight each time and stupid stair jumps. Then repeat twice more (3 times in total). My legs felt like jelly afterwards.
6 PM
Climbing (indoor - TR) 2:00:00 [3]
shoes: Red Chili Spirit Lady
With Chris at Extreme Edge. Feeling like shit and real tired to start with and found a new nemisis on my second warmup climb. It was a 15. How embarrassing! Not to worry. Tackled a 17 next and aced it. Conquered a narly 19 and showed Chris how it was done. I love it when that happens (which is very rare). Finished with the long green 18 which killed me (but was much easier than last week) and just belayed Chris for a couple more climbs. Even that had my arms shaking!
Monday Apr 26, 2010 #
6 AM
Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB
Went all out especially in the sprint track so had nothing left for the final hill. Epic (thought I was going to keel off the bike!).
Gym (core and stretches) 20:00 [3]
12 PM
Run warm up/down 10:00 [1]
shoes: Mizuno Wave Nirvana 5
Before and after...could barely keep running after though!
Run intervals (Ho chi Minh Trail) 17:44 [5]
shoes: Mizuno Wave Nirvana 5
Coaching with Rick. 1 loop of the outer Domain tracks coming up the track by the tennis courts at the bottom. Supposed to be 80% on flat, 100% up hills and recovery downhill but I don't think I quite got it right first time. It's going to kill me when I have to do it properly (i.e. 3 loops) - It killed me enough as it was!
Run (Speed Bumps) 7:19 [4]
shoes: Mizuno Wave Nirvana 5
Coaching with Rick. Round the inner road of the Domain. At each speed bump changing alternating between 80% and 100%. Don't think I made it to 100% (especially when I was running into the wind) but pushed hard and felt pretty ill by the end of the loop! Again, this is supposed to be done 3 times when I do it properly.