Training Log Archive: Nat and the HatIn the 7 days ending Nov 1, 2015:
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Sunday Nov 1, 2015 #
10 AM
Orienteering race 1:50:18 7.91 km (13:57 / km) +138m 12:50 / km
shoes: Salomon Speedcross 3
Lac Philippe B- Meet
Did not go as well as I hoped it would... completely messed up controls 1 and 2, 3-5 were alright and then the last 3 controls were better. Helped out Luke Raz during the course, he was having trouble finding some of the controls and was looking pretty tired, so I stayed with him for the majority of the course and helped him out. Then at control 5-6 he was doing better so I eventually left him and did the rest.
Did not go as well as I hoped it would... completely messed up controls 1 and 2, 3-5 were alright and then the last 3 controls were better. Helped out Luke Raz during the course, he was having trouble finding some of the controls and was looking pretty tired, so I stayed with him for the majority of the course and helped him out. Then at control 5-6 he was doing better so I eventually left him and did the rest.
Saturday Oct 31, 2015 #
10 PM
Core/Strength (crunches) 23:00 [2]
w/u:
10 minutes of stretching
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
w/d:
A few minutes of stretching
10 minutes of stretching
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
w/d:
A few minutes of stretching
Thursday Oct 29, 2015 #
8 PM
Cycling intervals 1:00:00
shoes: N2 1080V2 New Balance
w/u:
11 minutes easy spinning, fast rotations.
w/o:
30s-30s-1min-1min-2min-2min-3min-2min-2min-1min-1min-30s-30s w/ equal rest intervals. Intervals were done at a 85%+ intensity and rest at 65% intensity.
w/d:
16 minutes easy spinning, fast rotations.
11 minutes easy spinning, fast rotations.
w/o:
30s-30s-1min-1min-2min-2min-3min-2min-2min-1min-1min-30s-30s w/ equal rest intervals. Intervals were done at a 85%+ intensity and rest at 65% intensity.
w/d:
16 minutes easy spinning, fast rotations.
9 PM
Core/Strength (crunches) 15:00 [3]
w/u:
A few minutes of stretching
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
w/d:
A few minutes of stretching.
A few minutes of stretching
w/o:
NON-STOP CRUNCHES CHALLENGE:
1. 1 minute normal crunches, 0 rest
2. 1 minute normal + cross + twist crunches, 0 rest
3. 1 minute pulse up crunches, 0 rest
4. 1 minute L Leg triangle + cross + twist crunches, 0 rest
5. 1 minute R Leg triangle + cross + twist crunches, 0 rest
6. 1 minute hover crunches, 0 rest
7. 1 minute hover legs crossed + cross + twist crunches, 0 rest
8. 1 minute reverse crunches, 0 rest
9. 1 minute L side crunches, 0 rest
10. 1 minute R side crunches, 0 rest
w/d:
A few minutes of stretching.
Wednesday Oct 28, 2015 #
6 PM
Orienteering (OOC training) 54:36 3.81 km (14:20 / km) +14m 14:04 / km
shoes: Salomon Speedcross 3
Maze run! Best. Practice. Ever! The weather wasn't the best but the maze was super fun to run in! Ran/walked with Jennie for the most part... we also figured since it was a corn maze that we should probably scare a few people... I think you can tell where this is going... Long story short, we would turn off our head lights and then hide off to the side, jump out and scare people... pretty sure we gave Mark and Randy a heart attack... Happy Halloween? ;)
C • ;) 2
Tuesday Oct 27, 2015 #
12 PM
Swimming (uOttawa pool) 50:00 [3] 2.5 km (20:00 / km)
Went to the university pool for my first triathlon/1/2 ironman training plan workout.
w/u:
200 swim, 200 kick, 200 pull, 200 swim (haven't done pull in a while... that was a bit painful!)
w/o:
1 x 1500, RPE 4, continuous, flip turns at every wall (thats roughly 60 flip turns in total, haven't done that in a while either...)
w/d:
4 x 50, each slower than last
w/u:
200 swim, 200 kick, 200 pull, 200 swim (haven't done pull in a while... that was a bit painful!)
w/o:
1 x 1500, RPE 4, continuous, flip turns at every wall (thats roughly 60 flip turns in total, haven't done that in a while either...)
w/d:
4 x 50, each slower than last
9 PM
Cycling intervals 1:00:00 [3]
shoes: N2 1080V2 New Balance
w/u:
10 minutes easy spinning, fast rotations.
w/o:
30s-30s-1min-1min-2min-2min-3min-2min-2min-1min-1min-30s-30s w/ equal rest intervals. Intervals were done at a 85%+ intensity.
w/d:
16 minutes easy spinning, fast rotations.
10 minutes easy spinning, fast rotations.
w/o:
30s-30s-1min-1min-2min-2min-3min-2min-2min-1min-1min-30s-30s w/ equal rest intervals. Intervals were done at a 85%+ intensity.
w/d:
16 minutes easy spinning, fast rotations.
Monday Oct 26, 2015 #
Note
Going to start my training plan for 1/2 ironman soon.