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