Training Log Archive: salalIn the 31 days ending Dec 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2011 #
Cross country ski 50:00 [3]
After several hours of mapping the trails, went for a skate ski on a nice loop. Good to have my poles back, after skiing around slowly with a map holder and pencils for the majority of the day.
Friday Dec 30, 2011 #
Stretching/exercises 30:00 [1]
Gym exercises for core, legs, arms... physio stuff
Thursday Dec 29, 2011 #
Running 52:00 [3]
Running with mike and rob
Running 13:00 [4]
Fartlek pick up section in the later part of the run
Tuesday Dec 27, 2011 #
Biking 1:34:00 [3] 41.6 km (2:16 / km)
~40 km faster with my dad, he really wanted it to be 40 km so he would have some idea how fast he could go in a triathlon...
It was slightly raining at times, and very wet out in general so lots of spray from the road. By the first 20 mins in my feet were soaked, then by the last 20 mins they were frozen. 5 times around an ~8km loop up marine drive to ubc and back. Racing dad a bit, could catch him the slightly up hill way out to ubc, but into the headwind and slightly downhill on the way back he passed me the first few times... until I learnt that keeping a really high cadence worked better then he did not pass me as easily.
It was slightly raining at times, and very wet out in general so lots of spray from the road. By the first 20 mins in my feet were soaked, then by the last 20 mins they were frozen. 5 times around an ~8km loop up marine drive to ubc and back. Racing dad a bit, could catch him the slightly up hill way out to ubc, but into the headwind and slightly downhill on the way back he passed me the first few times... until I learnt that keeping a really high cadence worked better then he did not pass me as easily.
Running 24:00 [3]
Slightly defrosted our feet, and then went for a short run to see what it felt like after biking. Ran away from dad and a bit faster for a bit.
Monday Dec 26, 2011 #
Rock climbing 1:00:00 [1]
Climbing at the gym with John, Chris and french Mathias. Also, playing around with Julianne - who seems more willing to be belayed by the sketchy auto belay things than a real human.
Sunday Dec 25, 2011 #
Stretching/exercises 10:00 [1]
physio exercises / core
C • hat 1
Saturday Dec 24, 2011 #
Running 25:00 [3]
Warm up / down, and some strides
Running 20:00 [4]
Two times 10 minutes harder, not sure about the second one being as good since I was by myself on some more windy trails and not being dragged around by Mike.
Friday Dec 23, 2011 #
Stretching/exercises 15:00 [1]
Physio exercises and other stuff at the Gym
pool running 30:00 [3]
Pool running, plus a few 1 minute pick ups with high knees in the pool... ugh, wish I could run more for real.
Thursday Dec 22, 2011 #
Running 25:00 [3]
Warm up / down and rests between
Running 20:00 [4]
4 times 5 mins (with 2 mins break between each), knee felt ok for the first 3, then started to ache on the last one. Guess it has a time limit...
Biking 40:00 [2]
Spin class - 20 minute steady state, then 3 times 3 mins, 3 times 2 mins at a higher resistance with some standing, and 3 times 1 min a lower resistance and high cadence.
Biking 40:00 [4]
Wednesday Dec 21, 2011 #
Biking 45:00 [2]
Lots of errands around the city
Orienteering 30:00 [2]
Following Holly around at the Wet, giving lots of unsolicited advice.
Tuesday Dec 20, 2011 #
Stretching/exercises 20:00 [1]
Lots of exercises at the Physio
Biking 1:00:00 [2]
Assorted biking around, including to/from the physio and on some errands.
Sunday Dec 18, 2011 #
Running 45:00 [3]
Putting out flagging tape / xmas ornaments for the skinkaloppet, then running over to my parents.
9 AM
Biking 40:00 [3]
Spin class, 5 times 3 minutes, each minute higher resistance or higher cadence. Plus some one legged stuff, and other faster spinning.
Biking 20:00 [4]
Saturday Dec 17, 2011 #
Running 30:00 [3]
first run in 3 weeks... knee feeling better, still not sure it is perfect, but not sure if I am just being paranoid and that means I would detect any little random pains as something even if they are almost non-existant.
Did 6 1minute pickups.
Did 6 1minute pickups.
Rock climbing 20:00 [1]
They changed the boulder area - repainted the walks with something grainy, and put up a lot less holds, but that means its easier to see the routes that are there.
Stretching/exercises 20:00 [1]
Mostly physio exercises, hip strengthening, core and such.
Friday Dec 16, 2011 #
Stretching/exercises 15:00 [1]
Physio exercises
Thursday Dec 15, 2011 #
Biking 1:00:00 [3]
Spin class, some high cadence spinning and one leg stuff to warm up, then 'hills', which meant choosing a relatively hard gear and going about 85 for candence. We did 4 minute hill, and on every minute within that we stood up for part of it and increased the gearing by 2 (the part of that minute that was standing increase from 15,20,25,30s). Then 1 minute break, and 1 minute fast spinning with a lower gear 110-120. Repeated 5 times.
Biking 20:00 [4]
Tuesday Dec 13, 2011 #
Biking 10:00 [2]
Bike into school
Stretching/exercises 15:00 [1]
Lots of hip / core work at physio...
Sunday Dec 11, 2011 #
Biking 40:00 [2]
Spin class - main workout was a bit easier than the last class. 1,2,3 mins at the same resistance/cadence so the last one was a bit harder. 1 min rest between each, and 2 mins between the sets - 3 times the set.
Biking 20:00 [4]
Saturday Dec 10, 2011 #
Stretching/exercises 30:00 [1]
Body rolling class, mostly stretching and massaging with the ball. Was there much longer than 30 mins.
Thursday Dec 8, 2011 #
Biking 1:00:00 [3]
Longer spin class... really needed to get exercise, felt like I am going crazy with a lot of end of term assignments and no running.
Biking 30:00 [4]
We did several different interval type things. Started with 1 leg for 2 different times (second time longer, something like 1min), then did intervals of increasing length, 1,2,3,4 mins with high resistance and not very high cadence (my memory of the first part is a bit hazy since it was nothing compared to the real part of the workout).
Main workout: (1.5+1min+45+20s)*6 (90s rest between the full set of times, and longer rest in the middle) . In pairs of two, first one keeping the cadence steady but increasing resistance, the second keeping resistance steady by increasing the cadence. By the last two my hr was around 190 and I thought I was going to puke or not make it by the final 20s increase.
Main workout: (1.5+1min+45+20s)*6 (90s rest between the full set of times, and longer rest in the middle) . In pairs of two, first one keeping the cadence steady but increasing resistance, the second keeping resistance steady by increasing the cadence. By the last two my hr was around 190 and I thought I was going to puke or not make it by the final 20s increase.
Tuesday Dec 6, 2011 #
Stretching/exercises 15:00 [1]
Lots and lots of work on the hips at the physio this morning!
Monday Dec 5, 2011 #
Biking 36:00 [3]
Another spin class.
Biking 21:00 [4]
3 by 7 minutes at ~80-85% (big ring) with ~2 mins resting between (middle ring).
Sunday Dec 4, 2011 #
Orienteering 15:00 [2]
Jogged lightly to put out some controls
Biking 15:00 [2]
Biking home from my parents
Saturday Dec 3, 2011 #
Biking 15:00 [2]
Bike over to my parent to get the car and stuff for the orienteering event.
Also, walked around putting out stands in Cresent park, and did some physio exercises.
Also, walked around putting out stands in Cresent park, and did some physio exercises.
Thursday Dec 1, 2011 #
Biking 1:00:00 [3]
Since I am apparently supposed to be continuing to take time off from running... I went to another spin class. Longer, and somehow seemed a bit harder. Used my own bike this time, not one of those spin things - so I did not really know my cadence or hr. Going off the cadence of the instructor, and feel of 'effort'.
Can't exactly remember everything we did. Long intervals in the middle, where we went at hypothetical 75%hr for 5 mins then 80% for 3-4, then even higher for 2 mins including some standing. Times 2, with a not very long break between. Felt like I barely made it to the end of the first one (and tried not to whimper when I realized we were doing a second), so had to have a slightly easier gear on the second.
Then ~6 time 1 min up at high resistance, like a 'hill' (hr supposed to go up even higher, and I think it did after the 'warm up' of the previous intervals). Also some fast cadence but not high resistance at the end.
Can't exactly remember everything we did. Long intervals in the middle, where we went at hypothetical 75%hr for 5 mins then 80% for 3-4, then even higher for 2 mins including some standing. Times 2, with a not very long break between. Felt like I barely made it to the end of the first one (and tried not to whimper when I realized we were doing a second), so had to have a slightly easier gear on the second.
Then ~6 time 1 min up at high resistance, like a 'hill' (hr supposed to go up even higher, and I think it did after the 'warm up' of the previous intervals). Also some fast cadence but not high resistance at the end.
Biking 26:00 [4]