Training Log Archive: WIn the 7 days ending Jul 19, 2009:
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Sunday Jul 19, 2009 #
Running 45:00 [1]
shoes: Nike Lunar Trainer
Long travel day, managed to get in an easy 45 before leaving. Then drove 12 hours back home to Edmonton. Got home at 12:30 due to traffic and taking the long way around Kelowna because of the forest fires.
Saturday Jul 18, 2009 #
Cycling 2:00:00 [1] 32.0 km (3:45 / km)
Relatively easy cycle, with long climb up to Campbell Mountain. I went a bit further to get some easy singletrack. Its an hour and twenty minute climb from the house to get 10 sweet sweet minutes of downhill. Worth it!
Running 35:00 [1] 5.66 km (6:11 / km)
shoes: Nike Lunar Trainer
Light run in the hot hot heat, hovering around 35.
Friday Jul 17, 2009 #
Roller Ski intervals 1:30:00 [4] 15.68 km (5:44 / km)
Skate intervals up White Lake Road. 5 x 4 minuters, number 3 was a legs only. For a brief moment there I felt I was climbing pretty well. It was so hot that the pole glue on my tips melted and started turning around backwards for the last two, made my grip less than stellar.
Swimming 30:00 [2]
A light swim in Skaha Lake, although since I'm such an awful swimmer, "light" is still pretty exhausting.
Thursday Jul 16, 2009 #
Running intervals 1:25:00 [3] 14.87 km (5:43 / km)
shoes: Nike Lunar Trainer
Run along the west side of Skaha on the kettle valley railway, very flat and very hot. Did 10 x 2minutes with 1 minute rest. Ran the 2 minutes at threshold, jogged for the one, to keep heart rate up and not recover too much.
Wednesday Jul 15, 2009 #
Running 1:15:00 [1] 10.06 km (7:27 / km)
shoes: Inov-8 Roclite 320
A nice trip up the hill on the east side of the valley, climbs from about 350 to 800 metres. Legs felt heavy for a little while, but then loosened up (thankfully).
Did a short swim in the afternoon but cut it short because of choppy water, no point in logging a 15 minute swim, really.
Did a short swim in the afternoon but cut it short because of choppy water, no point in logging a 15 minute swim, really.
Tuesday Jul 14, 2009 #
Cycling 1:25:00 [1]
Rode up KVR to Campbell mountain, picked some saskatoons, and then ripped down the single track. Also, its still hot.
Roller Ski intervals 1:25:00 [4] 14.12 km (6:01 / km)
4 x 4 minute uphill intervals skate roller ski intervals on White Lake Road. Actually didn't feel to bad. But, very, very hot.
Monday Jul 13, 2009 #
Roller Ski 50:00 [1]
Rollerski Skate on McLean Road, I was pretty bored of rollerskiing that day.
Running intervals 1:45:00 [5]
shoes: Nike Lunar Trainer
Track Workout. Biked to the track (since its a pretty long way away).
Ran a pyramid of 4, 8, 12, 16, 12, 8, 4, and paces we found on the internet, mine based on a 9:45 3000m (my PB is actually 10:03)
Goal Splits:
400 - 81s (ran too fast, ~73s)
800 - 2:41 (again fast, ~2:30)
1200 - 4:02 (pretty close, ~4:00)
1600 - 5:23
1200 - 4:02
800 - 2:41
400 - 81s
Was a tough workout, given I do track workouts approximately never. Averaged a little bit faster than goal time, usually 3-5 seconds faster, even on the last few which were pretty hard.
Ran a pyramid of 4, 8, 12, 16, 12, 8, 4, and paces we found on the internet, mine based on a 9:45 3000m (my PB is actually 10:03)
Goal Splits:
400 - 81s (ran too fast, ~73s)
800 - 2:41 (again fast, ~2:30)
1200 - 4:02 (pretty close, ~4:00)
1600 - 5:23
1200 - 4:02
800 - 2:41
400 - 81s
Was a tough workout, given I do track workouts approximately never. Averaged a little bit faster than goal time, usually 3-5 seconds faster, even on the last few which were pretty hard.