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Training Log Archive: Katnap

In the 7 days ending Mar 14, 2017:

activity	#	time	miles		km		+m
Walk / Hike	1	3:00:00
Gym Strength	8	1:16:00
Ultimate	2	1:15:00
Road Run	1	1:09:23	6.24	(11:08)	10.03	(6:55)	90
Orienteering	1	45:42	2.54	(18:02)	4.08	(11:12)	128
Warm U/D	3	24:30	1.91		3.07		2
Track	1	21:51	1.5	(14:33)	2.42	(9:02)	2
Stretch&Roll	1	10:00
Total	16	8:22:26	12.18		19.6		222
[1-5]	15	8:11:53

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Tuesday Mar 14, 2017 #

9 AM

Note

Dropped Lucifer at the vet today to get neutered. Have to say I feel a wee bit nervous as I'm quite in love with the pesky little bun.

Also, the vet weighed him and he is only 2lb!

C • 2 lb! 2

10 AM

Warm U/D 4:00 [2]
shoes: Old Pink Pair - Nike

Rowing Machine - Resistance 8

Gym Strength 1:00:00 [2]
shoes: Old Pink Pair - Nike

CHEST:
Chest Press 3x12 @ 20lb
Dumbbell Bench Press 3x12 @ 10lb
Incline Dumbbell Bench Press 3x12 @ 7.5lb
Pectoral Fly 3x12 @ 20lbx1 & 25lbx2

TRICEPS
Tricep Pushdown 3x12 @ 12.5lb
Standing Dumbbell Extension 3x12 @ 12.5lb
Overhead Tricep Pulldown 3x12 @ 12.5lb

BACK
LAT Row 3x12 @ 20lb
One Arm LAT Row 3x12 @ 10lb
LAT Pull Down 3x12 @ 30lb
One Arm Dumbbell Row 3x12 @ 12.5lb

ABS
Chair (Hanging) Knee Raises 3x12 (bodyweight)
V-Sit Medicine Ball Twists 3x20 @ 8lb
Medicine Ball Situps 3x12 @ 8lb

11 AM

Note

Need to stop being so cautious and up the weight.

5 PM

Warm U/D 11:00 1.7 km (6:28 / km) +1m 6:27 / km
ahr:160 max:177 shoes: Old Pink Pair - Nike

SFU Track Crew!

6 PM

Track 21:51 2.42 km (9:02 / km) +2m 9:00 / km
ahr:159 max:187 shoes: Old Pink Pair - Nike

1 min on and 1 min off x 5

1. 1:01.5
2. 1:01.5
3. 1:01.8
4. 1:01.6
5. 1:02.0

Break (5-6 mins)

30 sec on and 30 sec off x 6

1. 30.6
2. 30.7
3. 30.6
4. 30.8
5. 31.1
6. 31.0

Warm U/D 9:30 1.37 km (6:56 / km) +1m 6:55 / km
ahr:170 max:183 shoes: Old Pink Pair - Nike

Warm down with Joanne

9 PM

Gym Strength 3:00 [3]

Bedtime: 6 x 30sec Planks

Monday Mar 13, 2017 #

8 PM

Ultimate 30:00 [2]

Game 1 - loss

Funny game we could have won with a little more focus. I got a bunch of Ds

9 PM

Ultimate 45:00 [2]

Game Two - Won!

I got even more Ds & had lots of end zone action - scored some points! Usually I start the play as a primary handler but today I was everywhere and spending a fair bit of time in the end zone. Fun to mix it up :D

11 PM

Gym Strength 3:00 [3]

Bedtime: 6 x 30sec Planks

Sunday Mar 12, 2017 #

8 AM

Note

HSBC RUGBY 7s WORLD SERIES!

I had a most excellent day of cheering on the rugby 7 teams I enjoy (CAN, NZ, & SA) with Margaux, Celia, Jourdan, & Dave :D

C • Eng-er-land 5

10 PM

Gym Strength 2:00 [3]

Bedtime: 4 x 30sec Planks

Saturday Mar 11, 2017 #

10 AM

Walk / Hike 3:00:00 [1]

EOSC 311 Stanley Park Geology Field Trip - so cold & so totally soaked

1 PM

Road Run 1:09:23 10.03 km (6:55 / km) +90m 6:37 / km
ahr:167 max:214 shoes: Merrells

Chill run with Angela (who is coming back from an injury) around the Stanley Park Seawall. Round two of my freezing cold rain adventures today haha at least this kept me warmer. Also, saw an Otter!! at the 5.6km mark!!

Left Ange for the last km to try and push the pace a bit :D

4 PM

Stretch&Roll 10:00 [0]

During this Indy dog was jumping over me and occasionally landing on my core while trying to put a chew toy in my mouth so that we could play tug-of-war. Added an extra element but I still got the job done on the calves.

5 PM

Gym Strength 2:00 [3]

Friday Make-Up: Planks 4x30sec

10 PM

Gym Strength 2:00 [3]

Bedtime: 4 x 30sec Planks

Thursday Mar 9, 2017 #

10 PM

Gym Strength 2:00 [3]

Post Work-Work & Pre-Bedtime: 4 x 30sec Planks

Wednesday Mar 8, 2017 #

6 PM

Orienteering (WET) 45:42 4.08 km (11:12 / km) +128m 9:41 / km
ahr:171 max:189 shoes: Salomon Speedcross 3

Grousewoods - good course but I was outta sorts and tired. Played 1,2, skip a few... also more snow running and my headlamp was nearly outta batteries

10 PM

Gym Strength 2:00 [3]

Bedtime: 4 x 30sec Planks

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