Training Log Archive: KatnapIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
10 AM
Orienteering (WJR) 1:26:13 *** 6.78 km (12:43 / km) +177m 11:15 / km
ahr:172 max:190 17c shoes: Merrells
Silver Valley - Expert Course
Bobbled one in the control circleish and then settled into a rhythm until 10-11 where I took the worst of all three route choices, haha oh it was an adventureful time but luckily I got through it faster than I had anticipated and was back with the group I had been with at 10 at 11. Control 13 was a silly mistake I think it was another 2 feet in front of me but I started to veer/look to the left and did an extraneous loop... oh well. The rest of the course was straightforward! Oh and I fell down LOTS haha
Really enjoyed it despite initially feeling quite under-dressed/prepared mentally.
Post race my Achilles/inside lower calf/ankle has been stocked up since I stopped moving and is quite sore.
Bobbled one in the control circleish and then settled into a rhythm until 10-11 where I took the worst of all three route choices, haha oh it was an adventureful time but luckily I got through it faster than I had anticipated and was back with the group I had been with at 10 at 11. Control 13 was a silly mistake I think it was another 2 feet in front of me but I started to veer/look to the left and did an extraneous loop... oh well. The rest of the course was straightforward! Oh and I fell down LOTS haha
Really enjoyed it despite initially feeling quite under-dressed/prepared mentally.
Post race my Achilles/inside lower calf/ankle has been stocked up since I stopped moving and is quite sore.
Friday Mar 17, 2017 #
10 AM
Trail Run 53:58 7.49 km (7:12 / km) +97m 6:46 / km
ahr:171 max:186 shoes: Merrells
So this run was not quite what I set out to do but oh well.
The first curveball was that inter-river (Lynn Canyon Creek) has been somewhat taken over by the movie Zoos (about animals and coming to Netflix) and they turned part of the forest into a version of Mexico. The crew was AWESOME and one great set guy even toured me and the dogs around when we came back through the second time towards the end of my run. Certainly going to see this movie when it comes out. BONUS They gave out free organic dog treats and poop bag rolls to all dog walkers - THANKS!
The second was the test of wills I did not anticipate having with the golden boy Tucker... le sigh. Let just say that halfway through the run I was thigh-deep in Lynn Canyon Creek dragging Tucker by his ruff/collar out of the river while some useless twentysomething guy watched having started this whole mess by not stopping his throwing of rocks and sticks. It was funny to see the look on the guy's face when I turned to Tucker and said "Don't think I won't do it" and proceeded to march into the water.
PS NEVER throw rocks for dogs you damage their teeth.
The first curveball was that inter-river (Lynn Canyon Creek) has been somewhat taken over by the movie Zoos (about animals and coming to Netflix) and they turned part of the forest into a version of Mexico. The crew was AWESOME and one great set guy even toured me and the dogs around when we came back through the second time towards the end of my run. Certainly going to see this movie when it comes out. BONUS They gave out free organic dog treats and poop bag rolls to all dog walkers - THANKS!
The second was the test of wills I did not anticipate having with the golden boy Tucker... le sigh. Let just say that halfway through the run I was thigh-deep in Lynn Canyon Creek dragging Tucker by his ruff/collar out of the river while some useless twentysomething guy watched having started this whole mess by not stopping his throwing of rocks and sticks. It was funny to see the look on the guy's face when I turned to Tucker and said "Don't think I won't do it" and proceeded to march into the water.
PS NEVER throw rocks for dogs you damage their teeth.
Thursday Mar 16, 2017 #
1 PM
Gym Strength 3:00 [3]
In lieu of Wednesday - Plank 6 x 30sec
C • Core 3
Stretch&Roll 10:00 [0]
Rolling calves & quads
8 PM
Warm U/D 5:00 [1]
shoes: Old Pink Pair - Nike
Rowing @ 8 Resistance
Gym Strength 1:00:00 [2]
shoes: Old Pink Pair - Nike
LEGS
Squat 3x12 @ 45lb (the bar)
Standing Calf Raise 3x12 @ bodyweight (these really hurt)
Leg Press 3x12 @ 100lb
Leg Curl 3x12 @ 50lb
ABS
Chair Knee Raises (Obliques) 3x12 @ bodyweight
Torso Rotation 3x12 x2 @ 55lb
BICEPS
One Arm Preacher Curl 3x12 @ 12.5lb
Hammer Curl 3x12 @ 12.5lb
SHOULDERS
Seated Cable Press 3x12 @ 38lbx1, 23lbx2 (weird weights...)
Squat 3x12 @ 45lb (the bar)
Standing Calf Raise 3x12 @ bodyweight (these really hurt)
Leg Press 3x12 @ 100lb
Leg Curl 3x12 @ 50lb
ABS
Chair Knee Raises (Obliques) 3x12 @ bodyweight
Torso Rotation 3x12 x2 @ 55lb
BICEPS
One Arm Preacher Curl 3x12 @ 12.5lb
Hammer Curl 3x12 @ 12.5lb
SHOULDERS
Seated Cable Press 3x12 @ 38lbx1, 23lbx2 (weird weights...)
9 PM
Gym Strength 3:00 [3]
Bedtime: 6 x 30sec Planks
Wednesday Mar 15, 2017 #
Note
(rest day)
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!
Also, the vet weighed him and he is only 2lb!
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
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
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
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
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