Training Log Archive: Runner99In the 7 days ending Nov 25, 2016:
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Friday Nov 25, 2016 #
Note
(rest day)
C • rest 2
Thursday Nov 24, 2016 #
Note
(rest day)
7 AM
Biking 10:00 [3] 1.0 km (10:00 / km)
Biking to the bus on a good bike. Way faster.
8 AM
Swimming 25:00 [3] 0.4 km (1:02:30 / km)
25m free x10
Free relay x2
2x 50m breast
Free relay x2
2x 50m breast
4 PM
Biking 10:00 [2] 1.0 km (10:00 / km)
Biking home.
Wednesday Nov 23, 2016 #
9 AM
Biking 15:00 [3]
I haphazardly decided to switch my bike for a better one from the garage, which turned out to be solidly inefficient by a factor of about 2 in comparison to my usual one.
4 PM
Biking 15:00 [3] 1.0 km (15:00 / km)
Coming home.
Running (recovery run) 49:17 [3] 7.65 km (6:27 / km) +187m 5:44 / km
Up to Nose Hill, yonder then back round.
Tuesday Nov 22, 2016 #
3 PM
Swimming 1:10:00 [4]
Warm up: 50m free, 50m breast
Workout: 100m, 50m, 25m, 50m, 100m (all free)
Practised takeovers and dives
6x(50m back kick)
2x(50m free)
4x(50m breast)
Workout: 100m, 50m, 25m, 50m, 100m (all free)
Practised takeovers and dives
6x(50m back kick)
2x(50m free)
4x(50m breast)
5 PM
Running (Stampede Park) 1:01:45 [3] 9.22 km (6:42 / km) +107m 6:20 / km
Ran from talisman to Stampede Park to see if it was public, which it seemed to be. There are a few super good areas for sprinting there which might make for a good summer project if I can get permission to run there. Next after we came back to Talisman we went to the south side of the map to check out some more buildings that I'll definitely add on at some point.
7 PM
Bouldering 1:10:00 [4]
Tried some of the boulder problems from the comp. Really I just need to focus in on training so that the difficulty decreases greatly. And I need to do more stretching for mobility.
Also lead a 5.11-, 5.10+, 5.11-
Also lead a 5.11-, 5.10+, 5.11-
9 PM
Stretching 15:00 [0]
Monday Nov 21, 2016 #
6 AM
Hanging 15:00 [3]
Hangs
0.5 of core workout
0.5 of core workout
Swimming 50:00 [3]
100m free
Worked on flip turns for 30min
100 free kick
50 free
50 breast
Practiced takeovers and dives for relays
Worked on flip turns for 30min
100 free kick
50 free
50 breast
Practiced takeovers and dives for relays
Sunday Nov 20, 2016 #
10 AM
Sprint Orienteering race 29:55 [3] 6.57 km (4:33 / km)
Super nice course by Jeff at UofC. Turns out to be a pretty good map.
Running intervals (Oval) 10:00 [4] 2.5 km (4:00 / km)
4x200m intervals with walkbacks.
(24.00, 58.35, 24.12, 1:22, 24.59, 1:35, 22.95)
Plus a 900m cooldown.
(24.00, 58.35, 24.12, 1:22, 24.59, 1:35, 22.95)
Plus a 900m cooldown.
1 PM
Swimming (Mock Relays) 30:00 [4]
Warm up:
50 back kick
50 backstroke
50 free
100 breast
Practiced takeovers for the Medley relay.
Did dives and breakouts, along with a few flip turns.
Then got into our relay groups and did a mock Free, and mock Medley, fortunately I get to do free for both so that's fun.
50 back kick
50 backstroke
50 free
100 breast
Practiced takeovers for the Medley relay.
Did dives and breakouts, along with a few flip turns.
Then got into our relay groups and did a mock Free, and mock Medley, fortunately I get to do free for both so that's fun.
5 PM
Bouldering (Stronghold) 1:10:00 [4]
Warm up
All C1-3's (x9)
All C4's (x10)
All C5's (x15)
All C6's (x12) - missed out on 3
All C1-3's (x9)
All C4's (x10)
All C5's (x15)
All C6's (x12) - missed out on 3
Saturday Nov 19, 2016 #
Bouldering 40:00 [5]
TDB had a bad comp, really didn't perform in my category, and sadly gave up after I didn't get one of the boulders.