Training Log Archive: revyIn the 30 days ending Apr 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2009 #
Run 38:30 [2] 7.5 km (5:08 / km)
shoes: Asics gt 2110 #2
Had plans to do some tempo work but legs were tired so made it an easy recovery run. Greenbelt trails.
Wednesday Apr 29, 2009 #
Bike (MTB) 2:25:00 [3] +750m
First ride on my new bike (Trek Remedy). New bikes always feel so smooth. Good ride - up tantrum, down dog patch, sex on the beach. up and down the new trail, up bluff, down quarry and back home on the road. Felt good climbing. For a bigger bike the trek climbs well. I could race it in a pinch if I needed too.
Tuesday Apr 28, 2009 #
Run 1:10:00 [3] 12.0 km (5:50 / km) +400m 5:00 / km
shoes: Asics 2130 trail
Parked at the bottom of Clough and ran up Quarry, then down and up the new trails and on to the top of Quarry. Across the connector and down the bluff trail. Detoured down to the falls and then back on the road. I was going to run sex on the beach too but got called to the hospital for an emergency. Started off feeling a bit slow but actually a really good run.
Sunday Apr 26, 2009 #
Bike (MTB) 2:30:00 40.0 km (16.0 kph) +480m
Long easy ride with Courtney. Greenbelt and river flats trails to Cartier. Climb up and down then back to town partly on the road and then partly on the river flats trails. Good ride - hip flexors were sore today and the ride helped. Nice weather this morning which was a welcome suprise as it was supposed to rain today. Looks like rain this evening though.
Saturday Apr 25, 2009 #
Run 1:51:30 22.0 km (5:04 / km) +190m 4:52 / km
shoes: Asics gt 2110 #2
Long run today. Greenbelt trails and then looping around Arrow Heights on singletrack and trails whenever possible. Still a little snow in the Nichol trails. About 4.5 km were zone 4 in approx 1km intervals. Felt good for the first 3/4 then my ipod died and I slowed down. Probably only a coincidence though as my hip flexors started getting tight at the same time.
Stretching/yoga 35:00 [1]
Flexibility segment of the video.
Friday Apr 24, 2009 #
Strength 35:00 [3]
Strendurance E
Bike 30:00 [1] +100m
Easy spin around the eastern access trails with Courtney.
Thursday Apr 23, 2009 #
Hike 45:00 5.0 km (9:00 / km) +300m 6:55 / km
ahr:108 max:149
Mt Cartier lookout with Courtney. Ran a few uphill sections but mostly speed-hiked. Ran down though.
Bike (Road) 2:10:00 [3] 61.0 km (28.2 kph) +700m
Hwy 23N past Martha Creek and then Westside road to the dam. Huge headwind on the way north but at least the ride back was easy. Rode with Brendan M. and it was good to have someone along to push me on the hills.
Wednesday Apr 22, 2009 #
Bike (MTB) 55:00 [3] +250m
ahr:127 max:156
First mountain bike ride of the season on the eastern access trails. Trails were clear although still a couple muddy spots. Didn't feel rusty at all when it came to technical skills.
Note
Snow from the front yard is gone - beat last year by three days.
Tuesday Apr 21, 2009 #
Run intervals 28:30 6.0 km (4:45 / km)
shoes: Asics gt 2110 #2
A couple tabatas on the greenbelt.
Strength 35:00 [3]
Strendurance E.
Monday Apr 20, 2009 #
Stretching/yoga 35:00 [2]
Power segment. Note to self: don't have a mirror in the room that I am doing yoga in. That will help maintain the delusion that my poses actually look like they are supposed to.
Sunday Apr 19, 2009 #
Backcountry skiing 4:30:00 [2] +1475m
Woke up early and headed towards the Dome Glacier. Unfortunately the weather moved in and with it came heavy snow. The snow on the upper Dome was great however skiing in the white room was challenging. It was still fun enough to merit three laps.
Saturday Apr 18, 2009 #
Run 30:00 6.5 km (4:37 / km)
shoes: Asics gt 2110 #2
Greenbelt withe the dog. 4 km tempo section in 17 min.
Backcountry skiing 5:30:00 [2] +2000m
Skied into Asulkan with Mike. The weather started off sunny but clouds moved in once we reached the cabin. Climbed up to Youngs Peak and then skied the seven steps of paradise. Good snow but flat light.
Friday Apr 17, 2009 #
Strength 35:00 [3]
Strendurance E. Felt good.
Thursday Apr 16, 2009 #
Stretching/yoga 25:00 [2]
Energy segment of video. Seeing improvement every time although flexibiity still sad.
Run 47:00 [3] 8.0 km (5:53 / km) +360m 4:48 / km
ahr:136 max:162
Mt Cartier trail to the creek. No snow but a bit muddy in spots. 3km warm up and cool down on the road.
Wednesday Apr 15, 2009 #
Swim 50:00 [3] 2.2 km (22:44 / km)
At the pool in Salmon Arm. Our pool is closed for three weeks to dehumidify the place. Sounds like a design flaw to me... Good swim with lots of freestyle. Arms felt a bit tired to start, probably the lack of swimming recently.
Bike (Road) 2:18:00 [3] 72.0 km (31.3 kph) +400m
Rode from Salmon Arm to Vernon. Salmon River road to Armstrong then Otter Lake Road to hwy 97, then Old Kamloops Road. Great ride - only 4 km on the hwy. Rode the first 15 km with Courtney then she was nice enough to do the car shuttle to meet me in Vernon. Felt good all ride.
Monday Apr 13, 2009 #
Run 1:30:00 [3] 18.0 km (5:00 / km) +140m 4:49 / km
ahr:133 shoes: Asics gt 2110 #2
Greenbelt trails with the dog then up the eastern access and through the CPR trails. Still some snow in the trees there. Heel feels good if I am running on dirt. Did 3x1km at 4 min pace, otherwise a 2.
Downhill Skiing 30:00 [2]
Afternoon at the resort. Last day of the season although it was very wintery at the top today. My face felt suprisingly cold. Legs were tired from the run so not that energetic when it came to the skiing.
Sunday Apr 12, 2009 #
Skate ski 1:00:00 [3] 11.5 km (5:13 / km)
Mt MacPherson. No more grooming for the season but still lots of snow. Only a few bare spots. Problem was that it didn't cool down enough overnight and therefore conditions were soft. A bit frustrating at times - need to go back after a clear and cool night.
Saturday Apr 11, 2009 #
Run 34:00 [3] 7.0 km (4:51 / km)
Out with the dog on the greenbelt trails. Only a few snowy patches left but generally clear. nice to have the trails back. Dog seemed happy too. My legs felt a bit tired but did three 500m pick ups at 2 min each.
Bike (Road) 1:10:00 [2] 35.0 km (30.0 kph)
Out on Airport Way chasing Courtney and Atsuko. Turned out there were behind me. Rode the first 20km at a solid pace and took it easy on the way back.
Stretching/yoga 35:00 [1]
Stretching segment of the yoga video.
Friday Apr 10, 2009 #
Backcountry skiing 6:00:00 [2] +2050m
An exploratory tour with Adam from the resort. We followed the ridge towards Ghost Peak and then climbed the north side of Mt Cartier. Didn't make the true summit because of some cornices but we were close. The ski run off Cartier was pretty good although the warm temps over the last couple of days have really made the snow spring-like. Only true north aspects seem to be somewhat dry. Beautiful line though and worth going back.
Downhill Skiing 1 [1]
Thursday Apr 9, 2009 #
Stretching/yoga 25:00 [2]
Energy segment - seems to be getting easier (but still challenging).
Bike (Road) 1:25:00 [3] 40.0 km (28.2 kph)
Out to Martha Creek with Adam. Felt a little sluggish today.
Wednesday Apr 8, 2009 #
Bike 1:00:00 [2] 28.0 km (28.0 kph)
An easy road ride down airport way with Courtney. Legs felt OK given the previous four days of skiing. Spring has arrived in town now - the crocuses are out.
Tuesday Apr 7, 2009 #
Backcountry skiing 7:30:00 [2] +2400m
Just spent the last four days skiing from Revelstoke to Roger's Pass. The trip started at the top of the resort. Each day covered about 20-25km or so and lots of climbing - kind of felt like an expedition race in some regards as to cover the terrain that we did in 4 days was pretty ambitious. We hit a great weather window and had sunny days and cool nights. The cool nights made climbing west facing slopes in the morning quite safe from an avalanche perspective. Since we were travelling generally NE we had great powder snow for the descents. Spent a night at Selkirk Lodge which was a nice treat. Last two days were especially scenic with a great descent down the Charity glacier and then the Bonney traverse on the last day. Overall an awesome trip.
Monday Apr 6, 2009 #
Backcountry skiing 8:30:00 [2] +2550m
Sunday Apr 5, 2009 #
Backcountry skiing 7:00:00 [3] +1900m
Saturday Apr 4, 2009 #
Backcountry skiing 8:00:00 [2] +2150m
Downhill Skiing 1 [1]
Friday Apr 3, 2009 #
Bike (Trainer) 40:00 [4]
Time trial session of spinervals. Tiring week as I have been packing for a ski trip that is happenning a couple days sooner than planned, up most nights of the week at the hospital delivering babies or on call, and dealt with a cold for a couple days.
Thursday Apr 2, 2009 #
Strength 30:00 [3]
Strendurance D. Got another cold but symptoms seem to abating already. Yesterday was bad.
Run 1:08:30 [3] 14.0 km (4:54 / km)
ahr:134 max:149 shoes: Asics gt 2110 #2
Greenblet with the dog then around the CPR loop. Did a couple 1 km and one 2km higher intensity segments. Felt pretty good.