Monday- Steady 11 km with Steph, Katie, and Bronwan. Leslie felt really good, whereas Laura did not.
Tuesday- Today we both did an easy 8 km and core.
Wednesday- Tempo intervals workout. Laura felt good, Leslie felt okay.
Thursday- We both did and easy 10 km and core. Leslie felt pretty good, Lauras anckle has been bothering her.
Friday- Today we went to the Y.M.C.A. to play some badminton for cross-training.
Saturday- We did 2 sets of tempos, and some speed work. Leslie felt pretty good through most of it. It took her a while to get going but then she felt good. Laura felt okay.
Sunday- We did an easy 8 km and core, along with swimming in the lake on and off all day.
Totals: Laura: Ran: 70 km Badminton: 1 h Core: 3 x routine
Leslie: Ran: 70 km Badminton: 1 h Core: 3 x routine
Monday, August 31, 2009
Tuesday, June 30, 2009
June 22- 28, 2009
Monday- BIO EXAM. We did a steady 8 km.
Tuesday- Leslie's ECONOMICS EXAM. We both biked for an hour and did core.
Wednesday- RCLDS #4 3000m. Felt hard but fast. Leslie had a good pb.
Thursday- Today we both did an easy 8 km and core.
Friday- London Runner campfire at Emily's cottage and easy 6 km.
Saturday- Laura thought it was the "best workout ever". Focus was on 1 000m repeats, followed by Texas strides. Also went to Toronto to watch Senior Nationals with Steve.
Sunday- Today we both ran an easy 7 km and followed it with core.
Totals: Laura: Ran: 53 km Biked: 1 h Core: 3 x routine
Leslie: Ran: 53 km Biked: 1 h Core: 3 x routine
Tuesday- Leslie's ECONOMICS EXAM. We both biked for an hour and did core.
Wednesday- RCLDS #4 3000m. Felt hard but fast. Leslie had a good pb.
Thursday- Today we both did an easy 8 km and core.
Friday- London Runner campfire at Emily's cottage and easy 6 km.
Saturday- Laura thought it was the "best workout ever". Focus was on 1 000m repeats, followed by Texas strides. Also went to Toronto to watch Senior Nationals with Steve.
Sunday- Today we both ran an easy 7 km and followed it with core.
Totals: Laura: Ran: 53 km Biked: 1 h Core: 3 x routine
Leslie: Ran: 53 km Biked: 1 h Core: 3 x routine
Sunday, June 14, 2009
June 8-14, 2009
Monday- For x-training we played an hour of badminton, and we also did core.
Tuesday- RCLDS #3: 1 500m. Leslie had a PB and she was very excited bout that, and Laura was pleased about her race.
Wednesday- Today we did core and an hour long bike ride.
Thursday- We did a lot of pace work at the workout today. We were both tired but happy with how it went.
Friday- Today we found out that there is a mother and baby black bear living in our neighbourhood. Laura ran her 5 km in town and Leslie ran it at home because apparently no one felt the need to tell her about the bears!
Saturday- Today both Laura and Leslie ran in town; 6 km together.
Sunday- ON Juniors. Leslie and Katie were pacing for Laura in the 3000m. It went well. Leslie got a PB and Laura ran a good race. We were also in the 4x800m with Emily and Katie. It was a lot of fun.
Totals: Laura: Ran:43 km Badminton: 1 h Bike: 1 h Core: 2 x routine
Leslie: Ran: 43 km Badminton: 1h Bike: 1 h Core: 2 x routine
Tuesday- RCLDS #3: 1 500m. Leslie had a PB and she was very excited bout that, and Laura was pleased about her race.
Wednesday- Today we did core and an hour long bike ride.
Thursday- We did a lot of pace work at the workout today. We were both tired but happy with how it went.
Friday- Today we found out that there is a mother and baby black bear living in our neighbourhood. Laura ran her 5 km in town and Leslie ran it at home because apparently no one felt the need to tell her about the bears!
Saturday- Today both Laura and Leslie ran in town; 6 km together.
Sunday- ON Juniors. Leslie and Katie were pacing for Laura in the 3000m. It went well. Leslie got a PB and Laura ran a good race. We were also in the 4x800m with Emily and Katie. It was a lot of fun.
Totals: Laura: Ran:43 km Badminton: 1 h Bike: 1 h Core: 2 x routine
Leslie: Ran: 43 km Badminton: 1h Bike: 1 h Core: 2 x routine
Sunday, June 7, 2009
June 1-7, 2009
Mon June 1- We both ran a steady 9 km. I felt relly good, but I was pretty sore afterwards.
Tues June 2- We both did core exercises and biked for an hour.
Wed June 3- RCLDS#2 meet. We ran an 800m and a 4 x 400m. I PBd by about 15 seconds in the 800m, which I was very happy with. Leslie also PBd and was happy with her race. Our 4x4 team won & set a new meet record! We had A LOT of fun!
Thurs June 4- We had A LOT of homework tonight so we didn't do core exercises. We did however run 10km.
Fri June 5- We drove to Tornonto to watch OFSAA today. My legs are SORE, so I skipped my run today, same with Leslie. We had TONS of fun and realy enjoyed watching the races.
Sat June 6- Hard practice today; it was 800m repeats, which we aren't used to. My times weren't very good. Our prom was later today, so we had fun with that.
Sun June 7- We didn't get much sleep last night, but we went on a 10km run today as well as doing core exercises.
Total:
Laura: Running: 53 km core: 2 x routine bike: 1 hour
Leslie: Running 53 km core: 2 x routine Bike: 1 hour
Tues June 2- We both did core exercises and biked for an hour.
Wed June 3- RCLDS#2 meet. We ran an 800m and a 4 x 400m. I PBd by about 15 seconds in the 800m, which I was very happy with. Leslie also PBd and was happy with her race. Our 4x4 team won & set a new meet record! We had A LOT of fun!
Thurs June 4- We had A LOT of homework tonight so we didn't do core exercises. We did however run 10km.
Fri June 5- We drove to Tornonto to watch OFSAA today. My legs are SORE, so I skipped my run today, same with Leslie. We had TONS of fun and realy enjoyed watching the races.
Sat June 6- Hard practice today; it was 800m repeats, which we aren't used to. My times weren't very good. Our prom was later today, so we had fun with that.
Sun June 7- We didn't get much sleep last night, but we went on a 10km run today as well as doing core exercises.
Total:
Laura: Running: 53 km core: 2 x routine bike: 1 hour
Leslie: Running 53 km core: 2 x routine Bike: 1 hour
Sunday, May 31, 2009
May 25-31, 2009
Monday- Leslie did an easy 6 km today and Laura went on an easy 10 km.
Tuesday- Both Laura and Leslie had a monster biology project and as a result were unable to do their core work for tonight.
Wednesday- Laura had an easy workout in preparation for Friday's race which consisted of a 20 min easy run with the others racing on Friday. Leslie did some tempo loops with a 3 min rest in between. We all did strides together at the end.
Thursday-Leslie went on an easy 4 km, while Laura did an easy 5km.
Friday- Laura's 1500m!!!! Laura thought it went okay. She was slightly disappointed even though she had no reason to be because she had a good race! Today Leslie went on an 8km run at home before going to watch Laura's 1500m OFSAA Regionals race in Kitchener.
Saturday- Laura and Leslie's 3000m!!! We both thought the race went fair. We took it our fast and that screwed us over a bit but we still had good times and a really good day!
Sunday- Both of us went on an hour long bike ride and did core.
Totals: Laura: Ran: 43 km Core:1 x routine Bike: 1 h
Leslie: Ran: 38 km Core 1 x routine Bike 1 h
Tuesday- Both Laura and Leslie had a monster biology project and as a result were unable to do their core work for tonight.
Wednesday- Laura had an easy workout in preparation for Friday's race which consisted of a 20 min easy run with the others racing on Friday. Leslie did some tempo loops with a 3 min rest in between. We all did strides together at the end.
Thursday-Leslie went on an easy 4 km, while Laura did an easy 5km.
Friday- Laura's 1500m!!!! Laura thought it went okay. She was slightly disappointed even though she had no reason to be because she had a good race! Today Leslie went on an 8km run at home before going to watch Laura's 1500m OFSAA Regionals race in Kitchener.
Saturday- Laura and Leslie's 3000m!!! We both thought the race went fair. We took it our fast and that screwed us over a bit but we still had good times and a really good day!
Sunday- Both of us went on an hour long bike ride and did core.
Totals: Laura: Ran: 43 km Core:1 x routine Bike: 1 h
Leslie: Ran: 38 km Core 1 x routine Bike 1 h
Sunday, May 24, 2009
May 18- May 24, 2009
Mon. May 18, 2009- I ran 10km while Leslie ran 6 km. We both felt good.
Tues. May 19, 2009- I biked for an hour and did core exercises, while Leslie just did core exercises.
Wed. May 20, 2009- We both ran an easy 5km, & got ready for wossaa tomorrow!
Thurs. May 21, 2009- It was pretty hot & windy today. We ran the 1500m, I got 3rd; I felt pretty good. The last two laps were pretty fast, and my time wasnt the best, but it was the fastest that Ive run this season. Leslie felt pretty good, she really liked the slower first couple laps. She got 7th.
Fri. May 22, 2009- The 3000m was today. I got 2nd and Leslie got 4th. Again, the first couple laps of this race were really slow, so there was a big lead pack. I guess that helps me to get used to running with people. And again, the last couple laps were pretty fast, but my overall time wasnt good. Leslie PBd, which she was very happy about.
Sat. May 22, 2009- I did some shorter stuff today, as I was pretty much just pacing. Leslie did 600s. After that, we did partner relays, which were a lot of fun! We both felt pretty tired today, but strong.
Sun. May 23, 2009- I went on an 8km run and did core exercises. Leslie also did core exercises, as well as biking for an hour.
Total:
Laura
Running: 51km Core: 2 x routine Bike: 1 hour
Leslie
Running: 39km Core: 2 x routine Bike: 1 hour
Tues. May 19, 2009- I biked for an hour and did core exercises, while Leslie just did core exercises.
Wed. May 20, 2009- We both ran an easy 5km, & got ready for wossaa tomorrow!
Thurs. May 21, 2009- It was pretty hot & windy today. We ran the 1500m, I got 3rd; I felt pretty good. The last two laps were pretty fast, and my time wasnt the best, but it was the fastest that Ive run this season. Leslie felt pretty good, she really liked the slower first couple laps. She got 7th.
Fri. May 22, 2009- The 3000m was today. I got 2nd and Leslie got 4th. Again, the first couple laps of this race were really slow, so there was a big lead pack. I guess that helps me to get used to running with people. And again, the last couple laps were pretty fast, but my overall time wasnt good. Leslie PBd, which she was very happy about.
Sat. May 22, 2009- I did some shorter stuff today, as I was pretty much just pacing. Leslie did 600s. After that, we did partner relays, which were a lot of fun! We both felt pretty tired today, but strong.
Sun. May 23, 2009- I went on an 8km run and did core exercises. Leslie also did core exercises, as well as biking for an hour.
Total:
Laura
Running: 51km Core: 2 x routine Bike: 1 hour
Leslie
Running: 39km Core: 2 x routine Bike: 1 hour
Sunday, May 17, 2009
May 11-17, 2009
Monday- Leslie went on an easy 6 km run, while Laura went on an easy 10 km.
Tuesday- 1st day of HURON PERTH: Leslie got 2nd, and Laura got 3rd in the 3000m. Both were some what disappointed with their results, but both felt fair after the race and realized that their pacing was what threw them off.
Wednesday- 2nd day of HURON PERTH: Laura got 1st, and Leslie got 2nd in the 1500m. Both were pleased with their results. It was extremely windy so their times wre short of desirable. Leslie felt extremely tired after her race.
Thursday- We both took today completely off.
Friday- Leslie and Laura both went on an easy 8 km. Leslie felt really good. Laura also did core.
Saturday- Laura found the workout to be shorter than usual. She felt good. Leslie also had a good workout. She feels tired yet strong.
Sunday- Laura ran 8 km, and we both did core.
Totals:
Laura: Ran: 56 km Core: 1 x routine
Leslie: Ran: 44 km Core: 1 x routine
Tuesday- 1st day of HURON PERTH: Leslie got 2nd, and Laura got 3rd in the 3000m. Both were some what disappointed with their results, but both felt fair after the race and realized that their pacing was what threw them off.
Wednesday- 2nd day of HURON PERTH: Laura got 1st, and Leslie got 2nd in the 1500m. Both were pleased with their results. It was extremely windy so their times wre short of desirable. Leslie felt extremely tired after her race.
Thursday- We both took today completely off.
Friday- Leslie and Laura both went on an easy 8 km. Leslie felt really good. Laura also did core.
Saturday- Laura found the workout to be shorter than usual. She felt good. Leslie also had a good workout. She feels tired yet strong.
Sunday- Laura ran 8 km, and we both did core.
Totals:
Laura: Ran: 56 km Core: 1 x routine
Leslie: Ran: 44 km Core: 1 x routine
Monday, May 11, 2009
May 4 - May 10
Mon. May 4- We went to the St. Annes track meet today where we ran the 1500 m and 4 x 400m. Leslie felt good in the 15, so did I, but i wasnt too pleased with my time.
Tues. May 5- We played badminton for an hour, then i went on a 10 km run, while Leslie went on a 9 km run. We also packed up last minute things for Ofsaa tomorrow!!!
Wed. May 6- We did the workout before we left for Ofsaa. We both felt pretty good. We also practiced badminton for an hour.
Thurs. May 7- We won our first 2 games at Ofsaa, so we are in A flight!!! yah!
Fri. May 8- We lost both our games today, which means that we were knocked out in the quarter finals, so we are top 8 in ontario!! thats not so bad.
Sat. May 9- We had to stay and watch Max's final game today, so we got home kinda late; but we still had time to go on a 6 km run.
Sun. May 10- We did a workout on the track; it was nice to run again. We felt pretty good, but it was windy, so our times were a little slow.
Total:
Laura: Running: 53 km Badminton: A LOT!!
Leslie: Running: 52 km Badminton: A LOT!!
Tues. May 5- We played badminton for an hour, then i went on a 10 km run, while Leslie went on a 9 km run. We also packed up last minute things for Ofsaa tomorrow!!!
Wed. May 6- We did the workout before we left for Ofsaa. We both felt pretty good. We also practiced badminton for an hour.
Thurs. May 7- We won our first 2 games at Ofsaa, so we are in A flight!!! yah!
Fri. May 8- We lost both our games today, which means that we were knocked out in the quarter finals, so we are top 8 in ontario!! thats not so bad.
Sat. May 9- We had to stay and watch Max's final game today, so we got home kinda late; but we still had time to go on a 6 km run.
Sun. May 10- We did a workout on the track; it was nice to run again. We felt pretty good, but it was windy, so our times were a little slow.
Total:
Laura: Running: 53 km Badminton: A LOT!!
Leslie: Running: 52 km Badminton: A LOT!!
Sunday, May 3, 2009
April 27- May 3, 2009
Monday- We both got a massage today after badminton practice, and then Laura went on a 10 km run and Leslie went on a 5 km one.
Tuesday- WOSSAA BADMINTON!! Today was a VERY hard day, but we managed to get through it for the win. We got home and were extremely tired, but we still managed to go on an 8 km run. Leslie's pace was poorly controlled but we figure this was just do to adrenaline.
Wednesday- Our workout today was slightly reduced due to yesterday. We both did some tempo and speed work. Leslie felt really good and Laura felt better on the speed portion compared to the tempo.
Thursday- We had a badminton practice just with ourselves and then we did an easy 8 km in the rain.
Friday- We had another private badminton practice after school today.
Saturday- Today Laura had a hard practice and wasn't feeling the greatest. She was feeling tired. Leslie had a tough practice but felt strong.
Sunday- Today we both did an easy 6 km and core.
Totals: Laura: Ran: 60 km Badminton: 8.5 hours Core: 1 x routine
Leslie: Ran: 55 km Badminton: 8.5 hours Core: 1 x routine
Tuesday- WOSSAA BADMINTON!! Today was a VERY hard day, but we managed to get through it for the win. We got home and were extremely tired, but we still managed to go on an 8 km run. Leslie's pace was poorly controlled but we figure this was just do to adrenaline.
Wednesday- Our workout today was slightly reduced due to yesterday. We both did some tempo and speed work. Leslie felt really good and Laura felt better on the speed portion compared to the tempo.
Thursday- We had a badminton practice just with ourselves and then we did an easy 8 km in the rain.
Friday- We had another private badminton practice after school today.
Saturday- Today Laura had a hard practice and wasn't feeling the greatest. She was feeling tired. Leslie had a tough practice but felt strong.
Sunday- Today we both did an easy 6 km and core.
Totals: Laura: Ran: 60 km Badminton: 8.5 hours Core: 1 x routine
Leslie: Ran: 55 km Badminton: 8.5 hours Core: 1 x routine
Sunday, April 19, 2009
April 13-19, 2009
Monday- We did a steady 13 km today. Leslie felt good. Then we went to the YMCA to practice badminton for 1.5 h.
Tuesday- Today we had a badminton tournament which consisted of Wossaa level competition...and we WON! (but it wasn't easy). Then we came home and went on a run. Leslie only made it 2 km into her run before her back began to hurt a great deal and was forced to retire. Laura ran only 6 km today.
Wednesday- Leslie took today completely off while Laura attended the workout.
Thursday- Leslie got a back massage today which was very painful but her back felt much better afterward. Laura also got a massage and was "officially" diagnosed with shin splints, but this was no surprise. We both went to badminton practice for 3h and went on a 9 km run.
Friday- Today we both did an hour of biking.
Saturday- First track workout this year!! Leslie did some 400m repeats and some speed 200m. Laura did 800m repeats.
Sunday- We both did 9 km and core.
Totals: Laura: Ran: 56 km Badminton: 6.5 h Biking: 2 h
Leslie: Ran: 47 km Badminton: 8.5 h Biking: 2 h
Tuesday- Today we had a badminton tournament which consisted of Wossaa level competition...and we WON! (but it wasn't easy). Then we came home and went on a run. Leslie only made it 2 km into her run before her back began to hurt a great deal and was forced to retire. Laura ran only 6 km today.
Wednesday- Leslie took today completely off while Laura attended the workout.
Thursday- Leslie got a back massage today which was very painful but her back felt much better afterward. Laura also got a massage and was "officially" diagnosed with shin splints, but this was no surprise. We both went to badminton practice for 3h and went on a 9 km run.
Friday- Today we both did an hour of biking.
Saturday- First track workout this year!! Leslie did some 400m repeats and some speed 200m. Laura did 800m repeats.
Sunday- We both did 9 km and core.
Totals: Laura: Ran: 56 km Badminton: 6.5 h Biking: 2 h
Leslie: Ran: 47 km Badminton: 8.5 h Biking: 2 h
April 6-12, 2009
Mon- Badminton practice, 10 km run in the SNOW!!
Tues- Badminton tournament, Leslie played singles for a change and won all her games and Laura played doubles. Afterwards we ran 8 km and did core.
Weds- Leslie ran 7 km and went to badminton practice while Laura went to the workout.
Thurs- We had an early morning badminton practice and then another one after school. Afterwards we ran 5 km.
Fri- RACE DAY!!!! Leslie felt strong and was very pleased with her time. Laura thought that she did fairly well.
Saturday- We both went on an hour long bike ride.
Sunday-off
Tues- Badminton tournament, Leslie played singles for a change and won all her games and Laura played doubles. Afterwards we ran 8 km and did core.
Weds- Leslie ran 7 km and went to badminton practice while Laura went to the workout.
Thurs- We had an early morning badminton practice and then another one after school. Afterwards we ran 5 km.
Fri- RACE DAY!!!! Leslie felt strong and was very pleased with her time. Laura thought that she did fairly well.
Saturday- We both went on an hour long bike ride.
Sunday-off
March 24- 30, 2009
mon- steady 12km. Felt pretty good, still a little tired, badminton practice
tues- 7 km, core. Badminton tournament; 1st place
wed- got new racing flats, they're pretty cool, still not sure about them though. Practice was challenging, but good. We did a broken up tempo and some track work. Leslie did a 9km.
Thurs- 7 km, core , & tight & bright dance.
Fri- badminton practice.
Sat- a very windy sat practice, it was challenging, Laura didn’t do as much as Beth, but still felt good about her workout. Leslie did some 1 km repeats. She felt fairly strong.
Sun- 8 km, core
tues- 7 km, core. Badminton tournament; 1st place
wed- got new racing flats, they're pretty cool, still not sure about them though. Practice was challenging, but good. We did a broken up tempo and some track work. Leslie did a 9km.
Thurs- 7 km, core , & tight & bright dance.
Fri- badminton practice.
Sat- a very windy sat practice, it was challenging, Laura didn’t do as much as Beth, but still felt good about her workout. Leslie did some 1 km repeats. She felt fairly strong.
Sun- 8 km, core
March 9- 23, 2009
mon March 9, 2009- steady 12 km & core exercises. Laura's feeling pretty worn down, while Leslie feels fine.
tues- We ran 7 km & did 1 1/2 hours of badminton.
wed- Laura practiced in London; it didn't go well. She is tired & is thinking that a vacation will be good for her. Leslie ran 8 km.
thurs- We ran an early morning 10 km and did core exercises. We were very tired. We left for Italy today!!
fri- 5km on the boradwalk of the beach of the adriatic(?) sea
sat- /
sun- 15 min warmup, 10 min tempo, 5 min rest, 5 x 3 min hard/ 1 min easy, 15 min cooldown
felt pretty good. my quads r still a little tender, but they r feeling a million times better than they did a couple days ago. i think missing the workout really helped. Leslie felt really good and was able to keep up with Laura for the better part of the workout.
mon- core, steady 8. Laura's quads are still tender, but i think they are getting better everyday.
tues- /
wed- 5 km
thurs- steady 10 km, doing hill work. Leslie felt strong and Laura's legs are feeling pretty good.
fri- on a boat on my way to greece. Laura's legs were sore from yesterday
sat
sun
mon
tues- 5 km run
wed-
thurs- back in Canada
fri-easy 5 km
sat- time trial; felt tired, it was hard, but Laura felt good about her effort. Leslie was very pleased with her result. She felt strong.
sun- 10km & core
tues- We ran 7 km & did 1 1/2 hours of badminton.
wed- Laura practiced in London; it didn't go well. She is tired & is thinking that a vacation will be good for her. Leslie ran 8 km.
thurs- We ran an early morning 10 km and did core exercises. We were very tired. We left for Italy today!!
fri- 5km on the boradwalk of the beach of the adriatic(?) sea
sat- /
sun- 15 min warmup, 10 min tempo, 5 min rest, 5 x 3 min hard/ 1 min easy, 15 min cooldown
felt pretty good. my quads r still a little tender, but they r feeling a million times better than they did a couple days ago. i think missing the workout really helped. Leslie felt really good and was able to keep up with Laura for the better part of the workout.
mon- core, steady 8. Laura's quads are still tender, but i think they are getting better everyday.
tues- /
wed- 5 km
thurs- steady 10 km, doing hill work. Leslie felt strong and Laura's legs are feeling pretty good.
fri- on a boat on my way to greece. Laura's legs were sore from yesterday
sat
sun
mon
tues- 5 km run
wed-
thurs- back in Canada
fri-easy 5 km
sat- time trial; felt tired, it was hard, but Laura felt good about her effort. Leslie was very pleased with her result. She felt strong.
sun- 10km & core
Sunday, March 8, 2009
Mon. March 2, 2009- Sun. March 8, 2009
Mon. March 2- We had badminton practice after school, after which, we went on a steady 9 km run.
Tues. March 3- We went to badminton practice before school and did core exercises after school.
Wed. March 4- Leslie ran 8 km today. I went to the workout in London, where I did not run well, which is becoming a regular occurrence:( . We did a tempo and speed work.
Thurs. March 5- Badminton tournament today!! Leslie and I won sr. girls doubles, it wasn't too physically demanding. I then went on a 7 km run, while Leslie ran 4 km. We then went to badminton club for an hour.
Fri. March 6- We played badminton in gym class, but otherwise we took the day off.
Sat. March 7- We ran an easy 5 km today, and and drove down to Toronto.
Sun. March 8- Race Day!! Well, it sucked. a lot. Leslie was sick, and I ran a HORRIBLE race. I didn't run smart, and my time was awful. I am extremely disappointed, as I have been working so hard, and am going backwards. But it was my fault, I don't know what else to say, except I hope I do better next time.
Total:
Laura: Running: 47 km Badminton: 6 hours Core: 1 x routine
Leslie: Running: 34 km Badminton: 6 hours Core: 1 x routine
Tues. March 3- We went to badminton practice before school and did core exercises after school.
Wed. March 4- Leslie ran 8 km today. I went to the workout in London, where I did not run well, which is becoming a regular occurrence:( . We did a tempo and speed work.
Thurs. March 5- Badminton tournament today!! Leslie and I won sr. girls doubles, it wasn't too physically demanding. I then went on a 7 km run, while Leslie ran 4 km. We then went to badminton club for an hour.
Fri. March 6- We played badminton in gym class, but otherwise we took the day off.
Sat. March 7- We ran an easy 5 km today, and and drove down to Toronto.
Sun. March 8- Race Day!! Well, it sucked. a lot. Leslie was sick, and I ran a HORRIBLE race. I didn't run smart, and my time was awful. I am extremely disappointed, as I have been working so hard, and am going backwards. But it was my fault, I don't know what else to say, except I hope I do better next time.
Total:
Laura: Running: 47 km Badminton: 6 hours Core: 1 x routine
Leslie: Running: 34 km Badminton: 6 hours Core: 1 x routine
Sunday, March 1, 2009
Febuary 23- 29, 2009
Monday- Today we both did a steady 11km and core.
Tuesday- We had badminton practice before school for 1.5 hours. Then after school we went on a 7 km run.
Wednesday- Laura went on a 6 km run, while Leslie went on a 9 km run. Laura got a massage today. We had badminton practice after school.
Thursday- Laura did not feel well at the workout where she did a tempo, some repeats, and some speed work. Leslie ran 8 km, did core, and went to badminton practice.
Friday- We had badminton practice after school and then we did core.
Saturday- Laura felt better as the workout progressed and her quads were sore, but her shins felt good. Leslie felt very tired. She did a tempo and hills for the workout.
Sunday- Laura ran 6 km today. Leslie's quads and knees were really acting up so she decided to not go on a run today.We both did core.
Totals: Laura: Ran: 58 km Badminton: 4.5 h
Leslie: Ran: 52 km Badminton: 6.5 h
Tuesday- We had badminton practice before school for 1.5 hours. Then after school we went on a 7 km run.
Wednesday- Laura went on a 6 km run, while Leslie went on a 9 km run. Laura got a massage today. We had badminton practice after school.
Thursday- Laura did not feel well at the workout where she did a tempo, some repeats, and some speed work. Leslie ran 8 km, did core, and went to badminton practice.
Friday- We had badminton practice after school and then we did core.
Saturday- Laura felt better as the workout progressed and her quads were sore, but her shins felt good. Leslie felt very tired. She did a tempo and hills for the workout.
Sunday- Laura ran 6 km today. Leslie's quads and knees were really acting up so she decided to not go on a run today.We both did core.
Totals: Laura: Ran: 58 km Badminton: 4.5 h
Leslie: Ran: 52 km Badminton: 6.5 h
Sunday, February 22, 2009
Mon. Feb. 16, 2009- Sun. Feb. 22, 2009
Mon. Feb. 16- We both did a steady 9 km, & felt pretty good.
Tues. Feb. 17- We biked for an hour each, and did core exercises. Leslie also did her personal trainer exercises.
Wed. Feb. 18- It was nice to see Katie again. It wasn't the usual practice, we did a divided tempo, then some hills. I didn't feel very good, but Leslie felt okay. My legs have been feeling very heavy lately, so running has felt pretty hard.
Thurs. Feb. 19- Snow day!! We both ran 7 km and did core exercises.
Fri. Feb. 20- Another Snow day!! So we had plenty of time to bike for an hour each.
Sat. Feb. 21- Today's workout went really well. I have still been feeling really heavy, but I seem to be running okay. Leslie felt good though.
Sun. Feb. 22- It was pretty stormy outside, so Leslie ran 6 km on the treadmill; I still ran outside. We also did core exercises.
Total:
Laura: Running: 50 km Core: 3 x routine Bike: 2 hours
Leslie: Running: 44 km Core: 3 x routine Bike: 2 hours
Tues. Feb. 17- We biked for an hour each, and did core exercises. Leslie also did her personal trainer exercises.
Wed. Feb. 18- It was nice to see Katie again. It wasn't the usual practice, we did a divided tempo, then some hills. I didn't feel very good, but Leslie felt okay. My legs have been feeling very heavy lately, so running has felt pretty hard.
Thurs. Feb. 19- Snow day!! We both ran 7 km and did core exercises.
Fri. Feb. 20- Another Snow day!! So we had plenty of time to bike for an hour each.
Sat. Feb. 21- Today's workout went really well. I have still been feeling really heavy, but I seem to be running okay. Leslie felt good though.
Sun. Feb. 22- It was pretty stormy outside, so Leslie ran 6 km on the treadmill; I still ran outside. We also did core exercises.
Total:
Laura: Running: 50 km Core: 3 x routine Bike: 2 hours
Leslie: Running: 44 km Core: 3 x routine Bike: 2 hours
Monday, February 16, 2009
Febuary 9-15, 2008
Monday- Leslie was still sick today. Her chest/breathing is her biggest concern, but she also has a slight fever. Laura was feeling well enough to go on a 8 km run.
Tuesday- Leslie was also sick today, she is currently sleeping about 15 hours a day and while she is awake she feels exhausted. Laura went on another 8 km run today and went to badminton practice.
Wednesday- Leslie is beginning to feel better so she went on a bit of a bike ride to work herself back into training as soon as possible, but it did not go over so well. She ended up doing only 20 min at a slow pace. Laura ran an easy 10 km.
Thursday- Today Leslie did core and she also went to badminton practice, her lungs are still not well. Laura did not feel well at all at the workout where she did a tempo run then some speed work.
Friday- Today Leslie did an easy 4 km run outside just to get her legs moving again and to get used to outside breathing. She felt fairly well. Leslie and Laura both did 3 h of badminton today. Today Laura biked for an hour and did core.
Saturday- Today the club did our first time trial run of the year, and we both thought it went well. Leslie was very pleased with the outcome considering her past week. Lura did not feel so great and she thought she did okay.
Sunday- Leslie ran an easy 10 km today and was slightly sore, but otherwise felt good. Laura also ran 10 km and did core.
Totals: Laura: Ran: 64 km Core: 2 x routine Badminton: 7 hours
Leslie: Ran: 28 km Core: 2 x routine plus alternate exercises Badminton: 6 hours
Tuesday- Leslie was also sick today, she is currently sleeping about 15 hours a day and while she is awake she feels exhausted. Laura went on another 8 km run today and went to badminton practice.
Wednesday- Leslie is beginning to feel better so she went on a bit of a bike ride to work herself back into training as soon as possible, but it did not go over so well. She ended up doing only 20 min at a slow pace. Laura ran an easy 10 km.
Thursday- Today Leslie did core and she also went to badminton practice, her lungs are still not well. Laura did not feel well at all at the workout where she did a tempo run then some speed work.
Friday- Today Leslie did an easy 4 km run outside just to get her legs moving again and to get used to outside breathing. She felt fairly well. Leslie and Laura both did 3 h of badminton today. Today Laura biked for an hour and did core.
Saturday- Today the club did our first time trial run of the year, and we both thought it went well. Leslie was very pleased with the outcome considering her past week. Lura did not feel so great and she thought she did okay.
Sunday- Leslie ran an easy 10 km today and was slightly sore, but otherwise felt good. Laura also ran 10 km and did core.
Totals: Laura: Ran: 64 km Core: 2 x routine Badminton: 7 hours
Leslie: Ran: 28 km Core: 2 x routine plus alternate exercises Badminton: 6 hours
Sunday, February 8, 2009
Feb. 2, 2009 - Feb. 8, 2009
Mon. Feb. 2, 2009- Leslie and I both did a steady 11 km and core exercises today (Leslie also did her personal trainer exercises). I felt really good.
Tues. Feb. 3, 2009- It was our Dad's birthday today! Leslie and I both ran 7 km and biked for an hour.
Wed. Feb. 4, 2009- Leslie ran 5 km, and spent the rest of her night showing future gr. 9s around GDCI. I had to do calculus homework instead;( and I ran 6 km.
Thurs. Feb. 5, 2009- I found today's practice was particularly hard. We did a tempo and speed work, but I felt pretty strong. Leslie ran 8 km and played badminton for 1.5 hours. She also did core exercises.
Fri. Feb. 6, 2009- We had a pretty intense badminton practice today, and I also did core exercises.
Sat. Feb. 7, 2009- This was also a hard workout, but I felt really good! Leslie was feeling sick today, so she didn't do the workout. We went to Emily's house afterwards for a sleepover, it was tons of fun!!
Sun. Feb. 8, 2009- Leslie and I are not feeling well at all. I ran 6 km and did core exercises, but I barely finished. Leslie wasn't feeling well enough.
Total:
Laura: Running: 58 km Core: 3 x routine Bike: 1 hour Badminton: 1 hour
Leslie: Running: 31 km Core: 3 x routine Bike: 1 hour Badminton: 2.5 hours
Tues. Feb. 3, 2009- It was our Dad's birthday today! Leslie and I both ran 7 km and biked for an hour.
Wed. Feb. 4, 2009- Leslie ran 5 km, and spent the rest of her night showing future gr. 9s around GDCI. I had to do calculus homework instead;( and I ran 6 km.
Thurs. Feb. 5, 2009- I found today's practice was particularly hard. We did a tempo and speed work, but I felt pretty strong. Leslie ran 8 km and played badminton for 1.5 hours. She also did core exercises.
Fri. Feb. 6, 2009- We had a pretty intense badminton practice today, and I also did core exercises.
Sat. Feb. 7, 2009- This was also a hard workout, but I felt really good! Leslie was feeling sick today, so she didn't do the workout. We went to Emily's house afterwards for a sleepover, it was tons of fun!!
Sun. Feb. 8, 2009- Leslie and I are not feeling well at all. I ran 6 km and did core exercises, but I barely finished. Leslie wasn't feeling well enough.
Total:
Laura: Running: 58 km Core: 3 x routine Bike: 1 hour Badminton: 1 hour
Leslie: Running: 31 km Core: 3 x routine Bike: 1 hour Badminton: 2.5 hours
Sunday, February 1, 2009
Jan 26 - Feb 1, 2008
Monday- We both had our english and physics exam today and afterwards we did a steady 12 km and core.
Tuesday- Today we finished our last exam, which was math. We did an easy 7 km and biked for an hour. We both felt good.
Wednesday- Leslie did an easy 12 km and Laura ran 8 km. We are both feeling a lot stronger.
Thursday- Laura did a tempo run then speed work at practice. Leslie did and easy 9 km in the freezing cold and got some nice frostbite. She also did core.
Friday- We both biked for an hour and Laura did core.
Saturday- At the workout we did a tempo run the some speed work. We were both very tired afterward but we felt really good.
Sunday- Leslie ran 10 km while Laura ran 8 km and we both did core. We both had a very good week.
Total: Laura: Ran: 63 km Core: 3 x routine Biked: 2h
Leslie: Ran: 64 km Core: 3 x routine (+ other sets of exercices) Biked: 2h
Tuesday- Today we finished our last exam, which was math. We did an easy 7 km and biked for an hour. We both felt good.
Wednesday- Leslie did an easy 12 km and Laura ran 8 km. We are both feeling a lot stronger.
Thursday- Laura did a tempo run then speed work at practice. Leslie did and easy 9 km in the freezing cold and got some nice frostbite. She also did core.
Friday- We both biked for an hour and Laura did core.
Saturday- At the workout we did a tempo run the some speed work. We were both very tired afterward but we felt really good.
Sunday- Leslie ran 10 km while Laura ran 8 km and we both did core. We both had a very good week.
Total: Laura: Ran: 63 km Core: 3 x routine Biked: 2h
Leslie: Ran: 64 km Core: 3 x routine (+ other sets of exercices) Biked: 2h
Sunday, January 25, 2009
Jan. 19, 2009- Jan. 25, 2009
Jan. 19, 2009- I ran a steady 11 km and did core exercises. I have been starting to feel stronger, it has just taken me a few weeks to get back into it. Leslie only did 6 km because her foot was hurting. She also did core exercises, as well as her personal trainer exercises.
Jan. 20, 2009- Today, we both ran 7 km, and biked for an hour.
Jan. 21, 2009- Leslie ran 10 km, while I ran 6 km. I have been taking good care of my calf, so it hasn't been bothering me at all.
Jan. 22, 2009- Leslie ran 8 km and did core exercises as well as her personal trainer exercises. I went to the workout in London, i felt pretty good and was really keen for the race this weekend.
Jan. 23, 2009- I don't know if it was all the stairs that Beth and I did, or what, but i woke up this morning and my quads were KILLING me;) I biked for an hour and did core exercises, which loosened them up a bit, I think. Leslie biked for an hour.
Jan. 24, 2009- Okay, heres what happened: my legs were still really sore, but they were a lot better than they were yesterday. My time in the race was AWFUL, but I feel that I can do much better. I stuck with Beth for the first 7 laps or so, and we were running a quick pace (10:35). After that, my legs were hurting a lot, and it showed in my lap time. So don't judge my progress on this past race, i know I can do a lot better!;) So now I'm really excited for OTFAs!
Leslie went to the workout in London, she found it hard, but she felt pretty good.
Jan. 25, 2009- We are PANICING about exams(!!!), so we have been very busy. I ran 6 km and did core exercises, while Leslie ran 7 km and did both core exercises and her personal trainer exercises. (It is Katie's birthday tomorrow!!)
Total:
laura: running: 58 km core: 3 x routine Bike: 2 hours
Leslie: running: 52 km Core: 3 x routine Bike: 2 hours
Jan. 20, 2009- Today, we both ran 7 km, and biked for an hour.
Jan. 21, 2009- Leslie ran 10 km, while I ran 6 km. I have been taking good care of my calf, so it hasn't been bothering me at all.
Jan. 22, 2009- Leslie ran 8 km and did core exercises as well as her personal trainer exercises. I went to the workout in London, i felt pretty good and was really keen for the race this weekend.
Jan. 23, 2009- I don't know if it was all the stairs that Beth and I did, or what, but i woke up this morning and my quads were KILLING me;) I biked for an hour and did core exercises, which loosened them up a bit, I think. Leslie biked for an hour.
Jan. 24, 2009- Okay, heres what happened: my legs were still really sore, but they were a lot better than they were yesterday. My time in the race was AWFUL, but I feel that I can do much better. I stuck with Beth for the first 7 laps or so, and we were running a quick pace (10:35). After that, my legs were hurting a lot, and it showed in my lap time. So don't judge my progress on this past race, i know I can do a lot better!;) So now I'm really excited for OTFAs!
Leslie went to the workout in London, she found it hard, but she felt pretty good.
Jan. 25, 2009- We are PANICING about exams(!!!), so we have been very busy. I ran 6 km and did core exercises, while Leslie ran 7 km and did both core exercises and her personal trainer exercises. (It is Katie's birthday tomorrow!!)
Total:
laura: running: 58 km core: 3 x routine Bike: 2 hours
Leslie: running: 52 km Core: 3 x routine Bike: 2 hours
Sunday, January 18, 2009
January 12- 18, 2008
Monday- We both did a steady 10 km and core and Leslie did her other set of exercises aswell. Both of us felt very good on our runs.
Tuesday- We ran an easy 7km. The footing was really bad but we are both trying to get more use to it. We both went on a bike ride. Leslie might have over done it a bit because she was going pretty long and hard.
Wednesday- Leslie was supposed to do an easy 9 km today, but her right foot really hurt and her calf was really tight and so she only did 7 km. Laura also did 7 km.
Thursday- Today Laura ran a steady 8 km run instead of her usual thursday night workout. Leslie foot is still sore so she decided to skip her run and bike for an hour. We both did core, and Leslie did her other set of exercises aswell.
Friday- Laura biked for an hour and did core. Leslie again biked for an hour instead of ran because her foot is still agitated.
Saturday- In replacement of the usual workout Laura ran 8 km fast and 4 km easy. While Leslie went on another bike ride. She is getting very frustrated and the only positive thing that comes from her frequent bike rides, other than somewhat maintaining her fitness is getting to revisit the entire O.C. series and greatly improving her guitar hero skills.
Sunday- Laura ran easy 6 km and core. Leslie went on another bike ride and again did her two seperate sets of core.
Totals: Laura: Ran: 54 km Core: 3 x routine Biked: 2 hours
Leslie: Ran: 24 km Core: 3 x routine plus trainer exercises Biked: 5 hours
Tuesday- We ran an easy 7km. The footing was really bad but we are both trying to get more use to it. We both went on a bike ride. Leslie might have over done it a bit because she was going pretty long and hard.
Wednesday- Leslie was supposed to do an easy 9 km today, but her right foot really hurt and her calf was really tight and so she only did 7 km. Laura also did 7 km.
Thursday- Today Laura ran a steady 8 km run instead of her usual thursday night workout. Leslie foot is still sore so she decided to skip her run and bike for an hour. We both did core, and Leslie did her other set of exercises aswell.
Friday- Laura biked for an hour and did core. Leslie again biked for an hour instead of ran because her foot is still agitated.
Saturday- In replacement of the usual workout Laura ran 8 km fast and 4 km easy. While Leslie went on another bike ride. She is getting very frustrated and the only positive thing that comes from her frequent bike rides, other than somewhat maintaining her fitness is getting to revisit the entire O.C. series and greatly improving her guitar hero skills.
Sunday- Laura ran easy 6 km and core. Leslie went on another bike ride and again did her two seperate sets of core.
Totals: Laura: Ran: 54 km Core: 3 x routine Biked: 2 hours
Leslie: Ran: 24 km Core: 3 x routine plus trainer exercises Biked: 5 hours
Sunday, January 11, 2009
Mon. Jan. 5, 2009 - Sun. Jan. 11, 2008
Mon. Jan. 6, 2009- We both ran a steady 9 km, and we both felt really good!
Tues. Jan. 7, 2009- We both biked for an hour, then did core exercises. Leslie also did her personal trainer exercises.
Wed. Jan. 8, 2009- Leslie ran 8 km, while I ran 7 km. I felt pretty good.
Thurs. Jan. 9, 2009-Leslie did core exercises and played badminton for 1 1/2 hours. I went to the practice in London, it was fun, and it felt good to get on a track again!
Fri. Jan. 10, 2009- Leslie ran 6 km today, while I biked for an hour and did core exercises.
Sat. Jan. 11, 2009- Leslie felt pretty good for the workout. I did NOT feel good on the tempo, but I felt good for the speed work. Beth has really been helping me!
Sun. Jan. 12, 2009- We both ran 6 km and did core exercises. Leslie also did some pilates.
Total:
Laura: Running: 50 km Core: 3 x routine
Leslie: Running: 43 km Core: 3 x routine Badminton: 1 1/2 hours
Tues. Jan. 7, 2009- We both biked for an hour, then did core exercises. Leslie also did her personal trainer exercises.
Wed. Jan. 8, 2009- Leslie ran 8 km, while I ran 7 km. I felt pretty good.
Thurs. Jan. 9, 2009-Leslie did core exercises and played badminton for 1 1/2 hours. I went to the practice in London, it was fun, and it felt good to get on a track again!
Fri. Jan. 10, 2009- Leslie ran 6 km today, while I biked for an hour and did core exercises.
Sat. Jan. 11, 2009- Leslie felt pretty good for the workout. I did NOT feel good on the tempo, but I felt good for the speed work. Beth has really been helping me!
Sun. Jan. 12, 2009- We both ran 6 km and did core exercises. Leslie also did some pilates.
Total:
Laura: Running: 50 km Core: 3 x routine
Leslie: Running: 43 km Core: 3 x routine Badminton: 1 1/2 hours
Sunday, January 4, 2009
Dec. 29 - Jan. 4, 2008
Monday- Today we both ran an easy 12 km, Laura ran on the treadmill while Leslie ran it outside. Laura's calf was a little sore and Leslie felt really good.
Tuesday- We ran an easy 8 km and did core. Leslie also did her other set of core exercises. We are both feeling strong, but tired.
Wednesday- Today we ran our first steady run in the past month, and we both felt really good.
Thursday- We both ran an easy 8 km on the treadmill and did core. Again, Leslie also did her other set of exercises. Leslie and Laura have both been feeling slightly tired lately.
Friday- We both biked for an hour while watching old episodes of the OC.
Saturday- At the workout we did a warm up and strides followed by a tempo, and some speed work. Laura felt good, and Leslie had a bit of trouble, and is beginning to get a tad frustrated.
Sunday- We both felt good after yesterday's practice and today we ran an easy 8 km and did core, with Leslie doing both sets of exercises.
Total: Leslie: Ran: 59 km Core: 3x routine (x2)
Laura: Ran: 59 km Core: 3x routine
Tuesday- We ran an easy 8 km and did core. Leslie also did her other set of core exercises. We are both feeling strong, but tired.
Wednesday- Today we ran our first steady run in the past month, and we both felt really good.
Thursday- We both ran an easy 8 km on the treadmill and did core. Again, Leslie also did her other set of exercises. Leslie and Laura have both been feeling slightly tired lately.
Friday- We both biked for an hour while watching old episodes of the OC.
Saturday- At the workout we did a warm up and strides followed by a tempo, and some speed work. Laura felt good, and Leslie had a bit of trouble, and is beginning to get a tad frustrated.
Sunday- We both felt good after yesterday's practice and today we ran an easy 8 km and did core, with Leslie doing both sets of exercises.
Total: Leslie: Ran: 59 km Core: 3x routine (x2)
Laura: Ran: 59 km Core: 3x routine
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