Thursday Nov 16 |
 | X-country skiing 1:00:00 [3] | |
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| Did some laps around the school to warm up and then some stretches. The practise wasn't so much about circuits but plyo-madooers, (I can't remember the actualy name) and some explosive power or something. Then the fun part, we got to run laps in a downpour!!! It was pretty awesome because we got drenched and then we jumped hurdles after each lap. Thankfully it wasn't very cold so we didn't get hypothermia... :-) |
Wednesday Nov 15 |
| running (beep test) 11:00 [5] | |
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| Got up to the same level again (11) but I did find it harder to get to the other side of the gym. I'll have to train more so that I can get to 11.5 next time!!! |
| cycling intervals 55:00 [4] | |
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| Had a mix it up class which was really really tough!!! We started out with a few short but pretty tough hills with some recovery inbetween. Then we did some sprints on a hill, with the recovery still being on the hill. Brutal!!! Most of the class was intervals varying with length and recovery time, but we did have a small 5min hill at the end. The only problem was that I had a wobbly bike so ever time we stood up, my bike would be tilting back and forth and making this ticking sounds. Really really annoying!!! |
Monday Nov 13 |
| X-country skiing (lower gym) 1:00:00 [4] | |
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| Since it was raining, we were in the lower gym with the down-hill ski team. (Their work-out was really pathetic!!! They did absolutely nothing!!!) Anyways, we started with a warm-up of running around the school for 5min and then a 15min yoga/stretching session. Then we started the hard stuff. Mr. Rogers, had a bunch of stations set up around the lower gym and we did each one for 1min straight with a res inbetween. I think there was skipping, lunges, elevated push-ups, 2 types of sit-ups, jumping over a rope on the ground, and this other really really tough thing that I could hardly do. So we went through all of the stations, and then we had to do it again!!! Oh man, I'm really sore now!!! We finished off with more running around the school and then I ran home to have a shower. |
Sunday Nov 12 |
| orienteering long 1:10:00 [3]*** 7 km (10:00 / km) | |
| spiked:8/10c |
| I'll have to say, that my speed for this long course was one of the fastest I've ever done. Although I think that part of it was that I was trying to keep up to my dad. My first few controls went really well, but then 5 I didn't have an attack point at all and it was a boulder in the middle of nowhere. My tactic was...run in the direction and you'll see it! BAD IDEA!!! Went up and down and had no idea where I was going, that's when my dad caught up and then we were together for the rest of the course. Control 6 I'm still not sure what we did, but we ended up way of course but still managed to find it thankfully. Control 7 to 8 was atleast a 2km leg and I guess I did it pretty well. Wasn't quite sure where I came out on the road, but could figure it out by looking at the contours. On the last control, my dad and I both went in at the same time, but he went off in the wrong direction. I kinda figured something was fishy, and much to my pleasure, I found the control, and took off as fast as I could for the finish to try and gain back the time he had on me. I didn't quite do it, but he was only 2min ahead... |
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Long advanced - Splits |