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Training Log Archive: emmaS

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Quidditch2 2:45:00
  Running3 2:37:48 12.97 20.88 140
  Orienteering1 32:26 2.72(11:55) 4.38(7:24) 60
  Biking1 21:17 3.34(6:22) 5.38(3:57) 26
  Stairs1 17:08 0.73(23:34) 1.17(14:39) 113
  Agilities1 15:00
  Core1 11:00
  Stretching1 10:00
  Total5 7:09:39 19.77 31.81 339
  [1-5]5 6:59:39

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Friday Oct 21, 2016 #

Running warm up/down 15:00 [1]
shoes: Cleats

Agilities 15:00 [3]
shoes: Cleats

Quidditch 1:30:00 [3]
shoes: Cleats

Really solid practice today. After warm-up and agilities, we did throwing drills (against the backdrop and then with partners), practiced narwall skills and then did a bunch of half court stuff followed by a scrim

Stretching 10:00 [0]

Rolling and static after I got back from practice. I guess technically this is the next day? How do you log activity after midnight?

Thursday Oct 20, 2016 #

Quidditch 1:15:00 [1]
shoes: Cleats

Wednesday Oct 19, 2016 #

Orienteering 32:26 [3] 4.38 km (7:24 / km) +60m 6:56 / km

Normally in night-Os I feel slow and unfocused but this one was good?
Queen E park. Had fun
Tried out inov8s as I don't currently have any shoes with decent grip and they were available to try out for the course. I liked them more than I thought I would! Very good grip, fit well in heel and mid-foot, light.

Biking warm up/down (to qe park & back) 21:17 [3] 5.38 km (3:57 / km) +26m 3:52 / km
shoes: Saucony Kinvara 6

Monday Oct 17, 2016 #

Running intervals 19:11 [4] 2.83 km (6:47 / km)
shoes: Saucony Kinvara 6

6x 400m w/ 1:30 break plus an extra 30s of break after the 3rd one. With Adam and Nicole
Times
1:29.25
1:29.64
1:30.52
1:32.32
1:34.62
1:32.98

Slowed down a bit towards the end but still relatively constant
Not super fast at all but I was still a bit sore from yesterday.
Cold and rainy outside. My shoelaces came undone.

Running warm up/down 12:39 [1] 1.44 km (8:47 / km)
shoes: Saucony Kinvara 6

Running 45:00 [1] 6.0 km (7:30 / km)
shoes: Saucony Kinvara 6

Coaching OAK

Sunday Oct 16, 2016 #

Core 11:00 [4]

This was super hard. Probably because I did core/strength for the previous 2 days and also just finished a ton of running/ stairs
1 min each of situps, supermans, twisties, side crunches, plank,1 min rest, bicycles, box pushups, v-sits, side plank, pushups.

Running long (pace changes) 51:54 [3] 8.39 km (6:11 / km) +140m 5:43 / km
shoes: Saucony Kinvara 6

at SE PSP with nicole
2 laps- first lap medium, second lap hard up, easy across, accelerating down.

Running warm up/down 14:04 [1] 2.22 km (6:20 / km)
shoes: Saucony Kinvara 6

Stairs 17:08 [4] 1.17 km (14:39 / km) +113m 9:53 / km
shoes: Saucony Kinvara 6

2x Wreck beach stairs at vanier. It felt a whole lot better than it ever has before... (even though I'd just ran 9km??) I might go look back and look to see if id put my times down before.

Down Up Rest
2:59.8 3:30.3 2:01.2
3:03.2 3:31.9 2:01.0

I'm pretty sure that in the past I'd struggled to/ couldn't run the whole thing? But this wasn't very bad and running the whole thing wasn't super easy but was quite doable??

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