Training Log Archive: Danish DynamiteIn the 7 days ending Oct 21, 2015:
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Wednesday Oct 21, 2015 #
race (City's) 25:17 [5] 7.2 km (3:31 / km)
I felt pretty good with my race because I took a bit off my time per kilometer from my last 5k race at Christie's, even tough my knee started hurting pretty early into the race, and my the end my shin, and right foot were also hurting. I finished 10th and are school was 3rd (...out of three complete teams), so we'll go on to SOSSA.
warm up/down 20:00 [3]
Warmup and a cooldown after running
ARX warm up/down 7:00 [3]
ARX 25:00 [4]
We ran a fairly tough loop (mainly due to the big hill), where part way we would look at a map, memorize the control and keep going to the finish where we would point to the correct control out of 5 or so options. Did 8 of these and then a final one memorizing every control.
Tuesday Oct 20, 2015 #
exercises 6:00 [3]
18:00 [3]
Easy 9 minute run out and back, before tomorrow's race
warm up/down 20:00 [3]
Jog down the road to our exercise, did some dynamic stretches. After the 18 minute run did 3 sets of strides and headed back up to the school.
Monday Oct 19, 2015 #
orienteering - General 40:00 [3]
Did a training map and focused on thumbing along and folding the map at each control. Didn't have any difficulty really, just didn't feel great with the constant start and stop when I got to the control checking to see if I'm in the right location. Next time I'll probably just assume I'm right and keep going.
Sunday Oct 18, 2015 #
orienteering - General warm up/down (Orienteering Clinic) 4:00:00 [1]
Helped at Meghan's Navigation Clinic.
Friday Oct 16, 2015 #
exercises 7:00 [3]
A bit of core and leg strengthening
Thursday Oct 15, 2015 #
intervals 23:00 [4]
Run a kilometer up the rail trail at race pace, take a rest and run back at race pace. Did this one more time.
ARX 30:00 [4]
Did four short sprint follow-the-line courses around Canterbury hills. Worked on flow and need to improve on thumbing along as I run.
ARX warm up/down 20:00 [2]
2 warm up laps around Canterbury, did some dynamic stretching, and after the training did cool down run.
warm up/down 20:00 [2]
Easy warmup and stretching