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Training Log Archive: cathi

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles	km	+m
	ski	6	18:30:00
	cycling	9	15:26:00	42.5	68.4	160
	swim/row	4	5:32:00			454
	yoga	6	4:15:25
	hiking	3	4:10:00
	running	4	2:59:00	12.79	20.58	45
	strength	4	2:10:10
	Total	26	53:02:35	55.29	88.98	659
averages - sleep:6.4 rhr:49

5:50

0:00

» now

Saturday Feb 28, 2009 #

swim/row (pool) 1:45:00 [3]

ok, not planned, but i was lured into a swimming class this morn. more intense than i expected, but making big progress! i'll look at future weekends to see when i can plan for this...

note to self: limit friday night libations. drink like a fish ≠ swim like a fish :-)

swim/row (trail) 1:22:00 [3] +454m
ahr:150 max:165 slept:6.0 shoes: Velocity 1

pretty good run today despite the chilly weather and fog/rain. kept an easy but still decent pace. happy with my heart rate - just seems that it's lower than usual.. it's less effort on the normal rolling terrain. ankles felt good - ground was nice & springy (& muddy).

Friday Feb 27, 2009 #

yoga (studio) 1:00:00 [3]
rhr:44 slept:5.45

Thursday Feb 26, 2009 #

strength (atw) 22:00 [4]
rhr:46

atw for 40

strength (leg blasters) 11:30 [4]

2 sets
did not do the squat-jump ones.. first few felt off with the ankle, so i subbed normal air squats. the lunge-jumps seemed ok though.

Wednesday Feb 25, 2009 #

running (trail) 1:04:00 [3] 5.5 mi (11:38 / mi)
ahr:160 slept:6.25 shoes: Velocity 1

trail run, from nolan to swinging bridge.
in general, felt ok. took it very easy. all was good except going down to the bridge - probably shouldn't have gone down the gorge.. esp at night, with the rocks, when it's raining. i walked most of that... steep terrain seems to cause an uncomfortable angle in my ankle. i'll try to steer clear of that for a bit.

Tuesday Feb 24, 2009 #

Note
slept:6.0

cycling (mtn) 1:28:00 [4] +110m
max:165

well this didn't quite go as planned...

it was cloudy, so the darkness came early, quick, and hard. i had a headlamp jimmied to my helmet, good enough for a gravel road. but i was cold. and it was muddy. so i got wet. yeah, whine whine. it was just miserable. it took me longer to get from my car to the hill i wanted to repeat on, and it ended up not being as steep as i thought - pretty gradual. my legs felt worked, but my heart rate wouldn't get up much.... def not compared to saturday's efforts.

Monday Feb 23, 2009 #

yoga (studio) 1:00:00 [2]

swim/row (pool) 50:00 [3]
slept:5.75

too rushed to get to yoga to remember HR.

swim mech class. apparently i am improving... :)

Sunday Feb 22, 2009 #

running (trail) 45:00 [3] 6.5 km (6:55 / km) +45m 6:41 / km
ahr:160 max:174 rhr:49 slept:8.0 shoes: FireBlades 1

after the race i helped at, some of us vols checked out the race course (figured since my run was short yesterday, it was ok to do another short one?!)

the course was rolling, but overall climb was minimal. trail was soft, good for my ankles. the run went fantastic! no funny steps, no pain. yeah!

cycling (mtn) 2:04:00 [3] 17.5 mi (7:05 / mi) +50m 7:01 / mi
ahr:150 max:177

again, not much overall elev gain, but lots of small rollers and whoop de doos. tight, twisty, technical. good practice! i headed out with a few folks.. first lap in 40min. easy pace. 2nd lap was slower - 50 min - was behind a slow girl.. finally slipped around her once i looked at my watch and realized i was behind my sched. lap 3 in 34min!

felt great out there (despite the temps being below freezing at the start).... both cardio wise and skill wise!

Saturday Feb 21, 2009 #

cycling intervals (road) 39:00 [4] 10.0 mi (3:54 / mi)
max:182 slept:9.0

road bike at raccoon... first mile of the River Gorge Time Trial. hit it hard... felt appropriately worked. mhr between 177 & 182 each time. the 20mph headwind was a nice bonus.

C • 182 max! sweet. sounds li... 2

running (trail) 30:00 [3] 3.25 mi (9:14 / mi)
ahr:160 shoes: Velocity 1

took it easy. only did 30 min - had a quick transition to bridesmaid dress fittings. lovely. (plan to hit the other 30 min tomorrow... baby steps...)

anyways, the run was good in general. had 1 step onto a rock where i wasn't expecting it and couldnt' absorb the shock, which caused sharp pain. but it went away fairly quick and i havent' felt it all day. so that's good i suppose.

Friday Feb 20, 2009 #

Note
rhr:50 slept:6.0 (rest day)

i soooo needed a rest day. even MORE sore.

Thursday Feb 19, 2009 #

cycling (spin) 2:00:00 [3]
ahr:130 max:148 rhr:48 slept:5.75

did 2 separate hours.
morning was a typical morning - just felt slower overall.
was expecting big things for the pm edition. but by then i was so freakin sore from the leg blasters the other day. people at work don't even ask anymore when i limp around.

the race pace is sort of hard to figure out. i was around 65% in the morning, and got up to 74% in the pm.

hydrotherapied tonight.

C • you are such a good client! 2

Wednesday Feb 18, 2009 #

yoga (home) 15 [2]
rhr:54 slept:6.0

HR: this seems high. the shock of multiple alarms going off in the morning freaks me out a bit. and then my cat biting me to get the hell up after i start to move was not conducive to me relaxing. i'll have to perfect this...

i only got 6 hrs because i decided i shouldn't wake up at 5:30 for yoga when i go to bed at 12:30. this going to be thing needs to be worked on.

C • when are those cross races?... 3

running (treadmill) 40:00 [3]
ahr:145 max:157

i'm not a fan of treadmills, but figured it might keep my excitement in check. it went ok. i hate having a tv shoved in my face; it's hard to focus. but anyways, i warmed up, did a 20 min run (increasing pace as i went along), then back to a solid walk with the incline bumped up. the first 25-30 were ok, then i started to feel stuff. not sure if it was real or my mind. last time i ran on a treadmill a few years back, i f'd up my tibialis anterior muscle a bit, so i'm wary of any odd feelings i get there. it did get a bit tight. the ankle didn't really bother me until the last few minutes (that's why i cut it 5 min short). no pain, but just a weird stiffness.

hydrotherapizing now.

excited to get outside this weekend and do a test run. i think i'll enjoy that more than the treadmill, even if its just the track.

strength (ATW) 21:40 [4]

atw for 40!

feeling good. i swear the hardest thing is exercises 2 & 3, the crunches. my lower back/core really feels it. super sore. i'd rather do pushups than these :)

strength (leg blasters) 12:00 [4]

leg blasters x 2

i cut the plyo exercise from the second set short - felt like too much impact, but finished out the set with static versions.

my quads were toast!

Tuesday Feb 17, 2009 #

yoga (home) 10 [2]

cycling (spin) 1:30:00 [3]
ahr:135

unfort my lights weren't working so no night right for me. had a solid session on the spin bike. did some time standing on the pedals. felt ok!

Monday Feb 16, 2009 #

swim/row (pool) 50:00 [3]

stroke technique class. kept busier than i anticipated. good stuff.

did not get in the bike because my acupuncture session ran long. (first time.... great stuff! he worked on my achilles too w/ some massage after)

Sunday Feb 15, 2009 #

cycling (mtn bike) 2:10:00 [3] 15.0 mi (8:40 / mi)

loop around raccoon....
stood a bit and ankle didn't hurt. (until i crashed once and twisted it. nice.)

Saturday Feb 14, 2009 #

cycling (road) 3:00:00 [3]

road bike navigation event
steady pace, rolling terrain

Friday Feb 13, 2009 #

yoga (studio) 1:00:00 [2]

swim/row (pool) 45:00 [3]

form is getting better. not sure why my breathing technique is still sucking!

strength (ATW) 22:00 [3]

ATW for 40!

Thursday Feb 12, 2009 #

cycling (spin) 1:10:00 [3]
ahr:128 max:135

Wednesday Feb 11, 2009 #

strength (ATW) 22:00 [3]

ATW for 40

all pushups full!
felt good but think i tweaked my wrist with the pushups

strength (SOD) 19:00 [3]

I didn't feel comfortable doing the sprints for FMJ, so I subbed 2 sets of SOD.

1. stability ball pikes 10
2. 8k smash balls 30
3. 12lb weight pickup 10
4. ball pushups 15
with 50 step ups inbetween each

quick skate at Catamount

Saturday Feb 7, 2009 #

yoga (studio) 1:15:00 [2]

hiking (snowshoe) 1:30:00 [3]

Friday Feb 6, 2009 #

ski (classic) 2:15:00 [3]

classic ski at devils thumb

ski (skate) 1:00:00 [4]

skate at devils thumb

Thursday Feb 5, 2009 #

ski (skate) 2:20:00 [3]

skate at devils thumb. includes 75min lesson.

ski (classic) 2:00:00 [3]

classic at devils thumb

Wednesday Feb 4, 2009 #

ski (alpine) 5:50:00 [3]

morning lesson, afternoon ski
only green runs. but wow, my butt muscles were worked!

Tuesday Feb 3, 2009 #

ski (classic) 45:00 [3]

classic at tennessee pass

ski (skate) 1:40:00 [3]

skate at tennessee pass

Monday Feb 2, 2009 #

ski (skate) 2:00:00 [3]