August 25-31

Monday- We both went on a steady 8 km. Leslie's ankles hurt a bit so she had to walk some of it.

Tuesday-Both of us did core and Leslie did a half hour pool run so as to take the pressure off her knees and ankles. Laura's calf hurt a lot today.

Wednesday- We did a warm up and strides, followed by a 8 min tempo run for Leslie and a 10 min tempo run for Laura. The we did 6 new diagonal stride drills followed by 3 min fast run then 1 min slow x 3. Leslie felt really good on the last part! Then we ended with strides and a cool down.

Thursday- We both did core and Laura went on an easy 8 km run while Leslie did a 45 min pool run again to help her joints heal.

Friday- Leslie went to her personal trainer in Waterloo today. She got a new workout which she found to be much harder than her original. She was exhausted by the end of her appointment.

Saturday- This was Katie's last official workout with the club :( We did a warm up and then played British Bulldog instead of doing strides. This was a lot of fun. Next we did a 10 min. tempo, 6 diagonal stride drills, 2x 3 hill loop, and a fast 600m followed by a cool down. Leslie was feeling very tired throughout the workout. Then we went to a Simple Plan/Metro Station/Faber Drive/Cute is What We Aim For concert which was awsome!!

Sunday-Leslie had the early shift at work. She is extremely tired and sore!! Both of us did core and Laura went on a 6 km run and Leslie did a 40 min. pool run.

Totals: Laura: Ran: 50 km Core: 3 x routine
Leslie: Ran: 36 km + 1h 45 min in pool Core: 3 x routine + other exercises from Pt

Mon. Aug. 18, 2008 - Sun. Aug.24, 2008

Mon. Aug. 18, 2008- We were at camp Olympia for this week. Today we did a fast 200 m, 400 m, 600 m, 600 m, 400 m, and a 200 m. It was warm today, but Laura felt good.

Tues. Aug. 19, 2008- We went on a hard 7 km run. We also played 45 minutes of soccer. We are both feeling good, but tired.

Wed. Aug. 20, 2008- We did hills today where we did partner relays. We also went kayaking for an hour.

Thurs. Aug. 21, 2008- We ran tomorrow's race course, which is a hilly 4 km.

Fri. Aug. 22, 2008- We had the race today. Laura didn't want to push her calf too hard, but it felt good so she went hard. We also had a running/ kayaking/ swimming race today. Leslie was really tired afterwards.

Sat. Aug. 23, 2008- We went on a moderate, hilly 7 km run before heading home.

Sun. Aug. 24, 2008- Laura went on an easy 6 km and did core exercises. Leslie ran in the pool for 1 hour.

Total
Laura: Running: 33 km Core: 1 x routine Soccer: 1 hour Kayaking: 1 1/2 hours
Leslie: Running: 33 km Soccer: 1 hour Kayaking: 1 1/2 hours Pool run: 1 hour

August 11-17

This week we were in Brantford at a badminton camp. Generally we played for 7 hours a day with coaching. Laura's shin was bother her as well as Leslie's ankles, but we figure this was just from standing on the hard gym floor all day. We had lots of fun and are hoping to go again.
On saturday Laura went for a 10 km run and Leslie's ankle was still bothering her so she went on a conservative 5 km. We go to Olympia tomorrow.

Mon. Aug. 4, 2008 - Sun. Aug 10, 2008

Mon. Aug. 4, 2008- We both swam in the lake for 2 hours and played 45 minutes of badminton. Laura also went on a 45 minute bike ride.

Tues. Aug. 5, 2008- Leslie ran 6 km while Laura went on a 1/2 hour bike ride. We both did core exercises.

Wed. Aug. 6, 2008- Laura went on a 2 hour bike ride, while Leslie ran 10 km, running 2 km easy, 6 hard, and finishing with 2 easy km. Leslie felt good, but was tired during the last couple kms.

Thurs. Aug. 7, 2008- Leslie went for a 1 hour bike ride, she is sore from yesterday's run. We both did core exercises and swam in the lake for 2 hours.

Fri. Aug. 8, 2008- We swam in the lake for 3 1/2 hours, we are really tired.

Sat. Aug. 9, 2008- Leslie's knees (specifically her left) has been hurting her, so she rested.

Sun. Aug. 10, 2008- Laura did core exercises. We then left for badminton camp in brantford. We will get back Friday night, then leave for Olympia on Sunday, where we will stay until the following Saturday.

Total:
Laura: Bike: 3 hours 15 minutes Core: 3 x routine Swimming: 7 1/2 hours Badminton: 45 minutes

Leslie: Bike:1 hour Running: 16 km Core: 2 x routine Swimming: 7 1/2 hours Badminton: 45 minutes

July 28- August 3, 2008

Monday- Laura went on a 7 km run and Leslie went on an 8 km run. We both felt good.

Tuesday- Both of us did core and practiced badminton for an hour. Leslie went for a long swim in the lake and Laura went on a half hour bike ride.

Wednesday- We did a warm up and strides. Leslie isn't racing this weekend so she did 1.66x the 3-hill loop. Then both of us did 4x 300m downhill fast runs. Then we did 4 strides and a cool down. Leslie was a little tired by the end of the workout and Laura felt good.

Thursday- Leslie's knee has been bothering her a bit so today she went on an hour long bike ride, and a long swim in the lake, along with her core exercices.

Friday- Laura went on a 5 km run. Leslie missed her run and had an appointment in London then went to Exceter to pick up Katie and drive to Toronto.

Saturday- Laura ran the 3000 m and did not have a great race. Her breathing was her biggest difficulty. When we got home Leslie felt bad about missing yesterdays run so she went on a Hard hour long bike ride.

Sunday- Both of us did core and Leslie went on a 6 km run and her knee was really bothering her so she's trying hard to help it with ice.

Totals: Laura: ran: 27 km biked: 0.5 hour core: 2x routine badminton: 1 hour
Leslie: ran: 28 km biked: 2 hours core: 3x routine badminton 1 hour