Mon. July 21, 2008- We had some family at our house today.
Tues. July 22, 2008- Leslie went on a 7 km run and did core exercises. Laura went on an 1 hour 15 minute bike ride and did core exercises.
Wed. July 23, 2008- Laura went to the Fowler clinic and was told that she does not have a stress fracture and that her leg is coming along nicely. Laura ran the 3000 m at RCLDS as well as the 4 x 400 m. She did not feel very well.
Thurs. July 24, 2008- Leslie went on a 1 1/2 hour bike ride and did core exercises. Laura also went on a 1 1/2 hour bike ride and did core exercises.
Fri. July 25, 2008- We played badminton for 30 minutes, Leslie went on a 40 minute bike ride and did her exercises. Laura went on a 1 hour 15 minute bike ride.
Sat. July 26, 2008- The main part of Leslie's workout was 4 x 150 m at 800 m pace, followed by an 800 m time trial, and a 200 m time trial. Laura ran a fast 400 m, 300 m, and 200 m, then an 800 m going fast on the straightaways and moderate on the turns. She finished off the main part of the workout with 6 x 50 m. Laura's legs were sore from earlier this week, so she was relieved that the workout went smoothly.
Sun. July 27, 2008- Leslie went on a 45 minute bike ride and did her exercises. Laura went on a 1 hour 15 minute bike ride. We both did core exercises. Leslie is feeling tired and stiff.
Total:
Laura: Running: 17 km Biking: 5 hours 15 minutes Core: 3 x routine Badminton: 1/2 an hour
Leslie: Running: 17 km Biking: 3 hours Core: 3 x routine Badminton: 1/2 an hour
Sunday, July 27, 2008
Monday, July 21, 2008
July 13- 20, 2008
Monday- We both went on a quick run before we left for white water rafting. we had to leave earlier than we expected so we had to hurry on our runs. Leslie ran 6km and Laura ran 5km.
Tuesday- We went running in Algonquin Park and got eaten alive by bugs. The trail was really good and slightly challenging. We ran about 7 km.
Wednesday- Today we went white water rafting. It was a lot of fun, but by the end of the 5 hour experience we were all really tired.
Thursday- We drove home today which took about 10 hours. Once we got home Laura went on an hour long bike ride and Leslie went on a run.
Friday- Laura went on a bike ride that lasted an hour and a half. Leslie had an important soccer game tonight that would decide which team would go into the finals. She scored two goals and was exhausted by the end because we had no subs.
Saturday- Warm up, 4 strides, Leslie then ran a 400m, 8oom, then 4x400m, Laura ran a 400m, 800m, 440m, 800m, 400m, and another 400m. Then we did 200m accels; Laura did three and Leslie did two. The we did drills, strides, and a cool down. It was really hot. Leslie felt good, but tired. Leslie did her exercises.
Sunday- Laura went on an hour and ten minute bike ride, and we both did core.
Totals: Laura: Ran: 22 km Biked: 3h 40min. Core: 1 x routine
Leslie: Ran: 28 km Soccer: 2hours Core/all other exercises: 2 x routines
Tuesday- We went running in Algonquin Park and got eaten alive by bugs. The trail was really good and slightly challenging. We ran about 7 km.
Wednesday- Today we went white water rafting. It was a lot of fun, but by the end of the 5 hour experience we were all really tired.
Thursday- We drove home today which took about 10 hours. Once we got home Laura went on an hour long bike ride and Leslie went on a run.
Friday- Laura went on a bike ride that lasted an hour and a half. Leslie had an important soccer game tonight that would decide which team would go into the finals. She scored two goals and was exhausted by the end because we had no subs.
Saturday- Warm up, 4 strides, Leslie then ran a 400m, 8oom, then 4x400m, Laura ran a 400m, 800m, 440m, 800m, 400m, and another 400m. Then we did 200m accels; Laura did three and Leslie did two. The we did drills, strides, and a cool down. It was really hot. Leslie felt good, but tired. Leslie did her exercises.
Sunday- Laura went on an hour and ten minute bike ride, and we both did core.
Totals: Laura: Ran: 22 km Biked: 3h 40min. Core: 1 x routine
Leslie: Ran: 28 km Soccer: 2hours Core/all other exercises: 2 x routines
Sunday, July 13, 2008
Mon. July 7, 2008 - Sun. July 13, 2008
Mon. July 7- Laura went on a 2 1/2 hour bike ride. Her calf was hurting her from the workout, so she is going to bike a lot this week so that her calf can hopefully fully heal. Leslie played a hard soccer game. Leslie did her exercises everyday this week.
Tues. July 8- Laura did core and a 1 hour bike ride. Leslie took the day off.
Wed. July 9- Laura went on a 1 hour bike ride, before we went to Bayfest to see Fergie.
Thurs. July 10- We had a busy day and no time to go on a run.
Fri. July 11- Laura went on a 1 hour bike ride. Leslie went to Waterloo to see her personal trainer.
Sat. July 12- We began the workout with a warm up and 4 strides (and an organized stretch!).. We both did a 600 m, 400 m, Laura did a 1200 m, we both did a 400 m at 3000 pace. Everybody then did 4 x 50 m which simulated the start of a race. We did 6 x 150 m accels in place of strides and then a cool down. Laura's calf wasn't bothering her at all!
Sun. July 13- Laura went on a 6.5 km run with Katie, while Leslie and Charlette biked with us. We had a great supper with the Andersons and Steve!
Total:
Laura: Biking: 5.5 hours Running: 16. 5 km Core: 1 x routie
Leslie: Soccer: 1 game Exercises: 7 x routine Biking: 1/2 an hour Running: 10 km
Tues. July 8- Laura did core and a 1 hour bike ride. Leslie took the day off.
Wed. July 9- Laura went on a 1 hour bike ride, before we went to Bayfest to see Fergie.
Thurs. July 10- We had a busy day and no time to go on a run.
Fri. July 11- Laura went on a 1 hour bike ride. Leslie went to Waterloo to see her personal trainer.
Sat. July 12- We began the workout with a warm up and 4 strides (and an organized stretch!).. We both did a 600 m, 400 m, Laura did a 1200 m, we both did a 400 m at 3000 pace. Everybody then did 4 x 50 m which simulated the start of a race. We did 6 x 150 m accels in place of strides and then a cool down. Laura's calf wasn't bothering her at all!
Sun. July 13- Laura went on a 6.5 km run with Katie, while Leslie and Charlette biked with us. We had a great supper with the Andersons and Steve!
Total:
Laura: Biking: 5.5 hours Running: 16. 5 km Core: 1 x routie
Leslie: Soccer: 1 game Exercises: 7 x routine Biking: 1/2 an hour Running: 10 km
Monday, July 7, 2008
June 30 - July 6, 2008
Monday- Leslie went on a hard 45 min. bike ride. We went body surfing at the beach today, which is suprisingly exhausting. Leslie had a soccer game that night.
Tuesday- Laura did core and Leslie did all her other exercises.
Wednesday- The workout for Laura was a long warm up, partner relays, she only did 200ms, and a cool down. Leslie was feeling sick so she only did the warm up.
Thursday- Laura went on an 1h and 45 min. bike ride, and had a massage. Shye also did core. Leslie had physio, a massage, and came home and did her exercises.
Friday- We coached Lil' Tykes today. Laura went on a 50 min. bike ride, and we both practiced badminton for about an hour.
Saturday- We did a warm up, strides, 2x3oom, Laura did a 6oom, 1x300m, 4x200m, team shuttle strides, and a cool down. Leslie felt tired but very good.
Sunday- Laura did core and Leslie did all of her exercises.
Totals: Laura: ran: about 20 km core: 3xroutine bike: 2.5 hours
Leslie: ran: 16 km core/exercises: 7 x routine soccer: 2 hours bike: 1 hour
Tuesday- Laura did core and Leslie did all her other exercises.
Wednesday- The workout for Laura was a long warm up, partner relays, she only did 200ms, and a cool down. Leslie was feeling sick so she only did the warm up.
Thursday- Laura went on an 1h and 45 min. bike ride, and had a massage. Shye also did core. Leslie had physio, a massage, and came home and did her exercises.
Friday- We coached Lil' Tykes today. Laura went on a 50 min. bike ride, and we both practiced badminton for about an hour.
Saturday- We did a warm up, strides, 2x3oom, Laura did a 6oom, 1x300m, 4x200m, team shuttle strides, and a cool down. Leslie felt tired but very good.
Sunday- Laura did core and Leslie did all of her exercises.
Totals: Laura: ran: about 20 km core: 3xroutine bike: 2.5 hours
Leslie: ran: 16 km core/exercises: 7 x routine soccer: 2 hours bike: 1 hour
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