Training Archive: the kempsterIn the 7 days ending 2007-11-24:
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| S | M | T | W | H | F | S | ||||||||
Saturday Nov 24 | ||
| Note | |
| (rest day) | ||
Friday Nov 23 | ||
| running 15:00 [3] | |
| Running stairs inbetween cycles plus the cooldown run and the quick run home for a shower. | ||
| strength 45:00 [4] | |
| 3 cycles with 3 sets of 3 different core excercises. first one was souped up sit-ups, tricpep dips, and v-sit. second was leg throws (one person would thrown somebody else's legs) and push-ups. third was plank, 1-inch raises, and superman. rilly tough since there was so much ab work, but atleast now the whole team will have ripped abs! :P:P | ||
Thursday Nov 22 | ||
| running 30:26 [3] | |
| I had forgotten how hard it was to actually get out the door to train when there's a ton of snow on the ground. Although once i did get out there, it was faboulous to finally do a hard and fast run even if it was in the snow. Did the really really old river loop just for fun and I might've gotten a new PB, but i'm not sure. Really pushed it hard for the last 10 blocks down Princeton which felt good, though it was hard to get up the hill since all of the snow was so packed down that it was almost ice. | ||
| C • Snow 4 | ||
Wednesday Nov 21 | ||
| cycling (spinning) 1:00:00 [3] | |
| SNOW!!!! A whole 5cm and counting!!! i was so surprised when i opened my door this morning at 6:00 to see that everything had turned white! It was a nice surprise though and i almost skipped spinning to go for a run. Threw a few snowballs and made some snow angels instead before hopping on a bike to watch the day get brighter and the snow still falling from inside a nice warm room. Not a tough class, but my calves were really sore during the climbs, but i'm blaming that on the calf raises i did yesterday. Will probably be mostly biking inside from now on, though i've always wanted to try mountain biking in the snow... should be interesting!
the snow is two months earlier than last year, so i wouldn't be surprised if the Gats aren't practically being trampled by anxious skiers who've been waiting for snow since september. i probably won't be getting out tonight, but if there's enough snow tomorrow that my skis aren't scraping the cement, then maybe i can convince my dad as well. | ||
Tuesday Nov 20 | ||
| strength 45:00 [4] | |
| Variation #1 of my 15min core workout:
push-ups 1min wall-sit 2min jump squats 20sec rest 30sec sit-ups on ball 1min chin-ups 1min front plank 45sec rest 15sec sit-ups 1min bicycle 1min calf raises 1min rest 30sec tricep push-ups 30sec side plank (l) 1min side plank (r) 1min burpies 1min jumping jacks 1min not quite perfect yet, but i did it 3 times today and it wasn't so bad. | ||
Monday Nov 19 | ||
| strength 10:00 [3] | |
| a bunch of random core exercises that hurt. | ||
| ultimate 50:00 [3] | |
| Converted into the nepean ultimate team for one practice and played an intense game of frisbee! woot!! :P | ||
Sunday Nov 18 | ||
| Event: OOC Camp Fortune | ||
| orienteering race 1:32:00 [4]7 km (13:09 / km) | |
| Brutal climb right at the beginning, had us going straight up the ski hill. Thankfully, this one didn't have snow, but another one did (i think a grand total of 3 people were on it though). Messed up 2 pretty badly, was way to high and had to double back to get it. Totally messed up 3 too (hey i see a pattern starting...) had no attackpoint whatsoever, so i had no idea where i was on the side of the hill. Kinda just wandered around a little bit til i stumbled upon it, but even then i think i wasted a few minutes on that control. 4 was a bit better, this time i knew that i was really close to the control, but i couldn't see the control. Ended up going right past it, and then when i came back at the re-entrant that it was supposed to be in, i saw it. 6 to the end all went fine, crossed a few swamps that were frozen enough to hold my weight most of the time so i only got a few soakers. Just disregarded the green the whole time since there wasn't much difference between that and the white. Just these little saplings everywhere that kept whipping me and really hurt! Got almost to the finish before I found the last control and spent a few seconds running around on the trails before i finally spotted it. Great course, lots and lots of climb...looking forward to next season!! :P | ||