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
Sunday, April 19, 2009
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
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