Saturday Jun 7 |
 | Run warm up/down (in total) 45:00 [2]7 km (6:26 / km) | |
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| Run intervals (in total) 12:00 [3]1 km (12:00 / km) | |
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| Run race (Medley) 2:13 [5]0.8 km (2:46 / km) | |
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| Run race 4:27 [5]1.5 km (2:58 / km) vdot: 62.1 | |
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| Run race 1:03 [5]0.4 km (2:37 / km) | |
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| Regeneration (Stretching (in total)) 20:00 [0] | |
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| Note | |
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| Track provincials. Run 800m at Medley, then 1500m and finally 4 by 4 relay. Nice weather and had a nice race.
The warm up/down, accels abc's and stretching is approximately the total over the whole day. Not sure about my time at Medley and the relay.
1500m was interesting - got like 7th but beat my personal best by 11 seconds. The funny thing was that I thought I run slower than last time. The winning time was 4:10 |
Friday Jun 6 |
| Run 33:09 [3]6.6 km (5:01 / km) | |
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| Note | |
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| Provincials postponed due to heavy rain. Went running for a "get-into-the-racing-mood" run. Did couple of ABC's and 5 accels. Just playing with the speed a bit. Although it was lightly raining, it wasn't cold. I love the smell of Canada when it rains - just like the forrest in Sweden. I wonder which plant(s) is(are) responsible :) |
Thursday Jun 5 |
| Regeneration (Stretching) 25:00 [0] | |
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Wednesday Jun 4 |
| Regeneration (Stretching) 25:00 [0] | |
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| Run 30:51 [3]6 km (5:08 / km) | |
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| Strength race 11 [3] | |
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| Note | |
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| Chilling out before the provincials. Did some ABC, 5 accels and lunges. Getting to the right mood for the competition :) |
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| C • good luck 4 |
Tuesday Jun 3 |
| Run warm up/down 7:48 [3]1.3 km (6:00 / km) | |
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| Run hills 7:13 [4]1.2 km (6:01 / km) | |
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| Run tempo 21:00 [3]4 km (5:15 / km) | |
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| Run intervals 1:11 [4]0.4 km (2:57 / km) | |
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| Run warm up/down 4:00 [1]0.8 km (5:00 / km) | |
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| Note | |
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| 6 times back and forth over the KE hill. Then run to the RE track. Practiced hand offs and did one 400m loop. |
Monday Jun 2 |
| Bike warm up/down 13:00 [3]3 km (4:20 / km) | |
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| Run warm up/down 6:02 [3]1.2 km (5:02 / km) | |
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| Run intervals 6:10 [3]0.9 km (6:51 / km) | |
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| Run intervals (4 x 100, 200, 400) 19:48 [5]4 km (4:57 / km) | |
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| Run warm up/down 7:08 [1]1.2 km (5:57 / km) | |
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| Bike warm up/down 13 [2]3 km (4 / km) | |
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| Note | |
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| RE track. Accels and then 4 x 100, 200 and 400m. Times on 400m - 69, 70, 70, 73s. Tired |
| Regeneration (Stretching) 25:00 [0] | |
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Sunday Jun 1 |
| Bike 21:00 [4]10 km (2:06 / km) | |
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| Bike 20:00 [3]7 km (2:51 / km) | |
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| Bike 35:00 [2]10 km (3:30 / km) | |
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| Note | |
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| Biked to Churchill drive - dragon boat competition. No cars on the road in the morning and wind in the right direction, so went faaaaast.
Biked to Ms. Okano's house for barbecue.
Biked back home. Tired. |
| Regeneration (Stretching) 25:00 [0] | |
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