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Training Log: emmaS

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:40:10 4.57(21:56) 7.35(13:38)
  Quidditch1 1:10:00
  Running1 1:01:31 6.03(10:12) 9.7(6:21)
  Biking2 1:00:30 9.34(6:29) 15.03(4:02)
  Stretching6 42:30
  Core2 38:00
  Strength2 33:00
  Balance3 17:47
  Rolling 2 12:00
  Other1 7:30
  Climbing1 5:00
  Total6 7:27:58 19.93 32.08
  [1-5]4 6:15:41
averages - sleep:9
«
4:26
0:00
WeThFrSaSuMoTu

Monday Jan 16 #

Note
slept:9.0 (rest day)

Stretching 5:00 [0]

Balance 4:00 [0]

Sunday Jan 15 #

Running 43:12 [2] 6.63 km (6:31 / km)
slept:5.5 shoes: Saucony Peregrine (blue)

Orienteering 1:00:08 [1] 4.77 km (12:36 / km)
shoes: Saucony Peregrine (blue)

checking control places w/ nicole and pia before the WET (king ed west)

Running 18:19 [3] 3.07 km (5:58 / km)
shoes: Saucony Peregrine (blue)

Stretching (dynamic before practice) 10:00 [0]

Quidditch 1:10:00 [1]
shoes: Saucony Peregrine (blue)

yay for actually playing quidditch! fields are snow-free. 3 on 1 drills and a scrimmage

Other 7:30 [2]

some machine at the gym as a warmup. kinda like an elliptical but different

Strength 3:00 [1]

the quidditch coach was trying to teach us how to do some squats/weights stuff with a bar but it was bothering my knees a lot so I stopped.

Core 33:00 [1]

moved up to doing 2 mins.
weighted situps/ weighted twisties/ rowers/ plank/ weighted crunches
weighted situps/ weighted twisties/ bicycles/ side plank L/ twisted crunches
weighted situps/ weighted twisties/ leg lifts/ side plank R/ crunches

Climbing 5:00 [1]
shoes: La sportiva NAGO climbing

my reward for doing a workout at the birdcoop... except the lights were off so tricky. did my two favourite problems but couldn't get the second one on my first try and then the gym was closing

Rolling 9:00 [0]

Stretching 7:30 [0]

longer day then i should've done, probably. but i really wanted to run w/ pia and nicole, and we hadn't had practice in soooo long, and i wanted to lead by example by going to the tsc workout

Saturday Jan 14 #

Core 5:00 [1]
slept:12.25

Sit-ups , rowers, twisted crunches, bicycles, crunches

Stretching 5:00 [0]

Biking 50:30 [2] 12.03 km (4:12 / km)

Back from ubc. Bike is finally in working condition! It's not super cold outside, but it's not exactly warm- my hands were quite cold as I was only wearing running gloves.

Friday Jan 13 #

Biking (spin bike) 10:00 [1] 3.0 km (3:20 / km)
slept:6.0

Strength (Arms) 30:00 [1]

3x 20 overhead arm raise (10)
3x20 each side alternating bicep curls (10)
3x20 tricep dips
3x 20 dumbell row (15)

Stretching 5:00 [0]

Balance 7:00 [0]

Thursday Jan 12 #

Note
slept:11.0 (sick)

A little better today, I think
Although I'm now behind on homework because sleeping more= less time to study

Stretching 5:00 [0]

Rolling 3:00 [0]

Wednesday Jan 11 #

Note
slept:10.0 (sick)

I think I feel worse :( I think I'll walk or slowly jog the WET today and probably not do the long run i'd wanted to do tomorrow

Balance 6:47 [0]

some exercizes from http://www.runnersworld.com/workouts/improve-your-.... i used a sports bra instead of a resistance band and a foam roller instead of a stability ball

Orienteering 40:02 [1] 2.58 km (15:31 / km)
shoes: Saucony Peregrine (blue)

walked the course. went fine navigationally. fell twice

Stretching 5:00 [0]

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