Training Archive: BillJarvisIn the 7 days ending 2008-06-07:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jun 7 | ||
| Road Run race (City Chase Calgary) 47:00 [5] 7.2 km (6:32 / km) +200m 5:44 / km | |
| slept:6.0 (injured) shoes: Brooks GTS | ||
| Estimated running time, including a stair climb up the Calgary Tower.
We initially took some transit out & back from Max Bell to collect 3CPs then our HQ sent us on a running loop from 3St SE station to Fort Calgary, then to the tower, then to 3 CPs on the Red Mile, then to the armoury, and finally back to Eau Claire to the pro wrestling CP and the finish line. We saw Nicki as we left the ring and she said the race was ours ...I sprinted through the mall and over the line with shoes in hand! It was a very close race, with the top 4 teams all being at the same CP together (our #7, for some of them their #8). A judicious use of our front-of-the-line card got us ahead of them all to eat a fully loaded hot dog, and a bit of bad luck/mistakes by those teams allowed us to eek out the victory. My buddies Mark Gregson and Andrew Green were 2nd, about 6 minutes behind. | ||
| C • Congratulations on you firs... 4 | ||
Wednesday Jun 4 | ||
| Orienteering warm up/down (Bowness Park) 12:00 [3] 2 km (6:00 / km) | |
| weight:136lbs (injured) shoes: Brooks GTS | ||
| I was trying some new Sole footbeds, as recommended by Claire. Apparently my shoes were tied too tight as my left (injured) foot was hurting. I aborted the warm-up about 3/4 of the way through and walked back (and loosened my shoe). | ||
| Orienteering race (Bowness) 15:28 [5] *** 3 km (5:09 / km) | |
| spiked:12/13c | ||
| Loosened shoe did wonders! | ||
| Stationary Bike (home) 12:00 [3] 4.9 km (2:27 / km) | |
| Free Weights (home) 15:00 [3] | |
| 1 set, 21 reps, 8 exercises, 65lb barbell | ||
Tuesday Jun 3 | ||
| Road Run warm up/down 12:00 [2] | |
| weight:136lbs (injured) shoes: Brooks GTS | ||
| Hill Training intervals (Cardinal Newman) 11:14 [5] 1.5 km (7:29 / km) +75m 5:59 / km | |
| shoes: Brooks GTS | ||
| 1 set, 5 reps, 150m hill 15m climb each rep
46.54 44.07 43.31 43.70 39.47 Did an excellent tape job that allowed me to run hard pain free. Decided not to press my luck and quit after one set ...law of diminishing returns anyway. I'm thinking of doing another set on Thursday to keep my neurons fired up and a slight VO2 Max increase for big race on Saturday. | ||
| Core Training (home) 20:00 [3] | |
| 1 set each of Phase II and Phase III | ||
Monday Jun 2 | ||
| Stationary Bike (home) 30:00 [3] 12.1 km (2:29 / km) | |
| slept:8.0 weight:136lbs (injured) | ||
| Ankle feeling pretty good today. Will run on it tomorrow, maybe even do some hill repeats. | ||
| Free Weights (home) 15:00 [3] | |
| 19 reps, 8 exercises, 65lb barbell
147 days w/o booze. Saturday will be a challenge to resist a post-race beer ...it could be the end of my City Chase career (who knows) or the beginning of my march to the World Championships ;-) | ||
Sunday Jun 1 | ||
| Control Vetting (Coyote Canyon) 2:30:00 [1] 8 km (18:45 / km) | |
| slept:5.0 (injured) shoes: Starbury II | ||
| Was out for 5 hours, but only included 50% to count for time standing around tying ribbons.
The terrain there is terrific! Lots of small and medium detail and woods are 90% runnable (i.e. better than Beaver Lake which is nearby). | ||