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Training Log Archive: emilyr

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

9:12:34

36.07

58.05

1152

Orienteering

2:31:07

Strength

1:50:00

Biking

1:40:55

Other

1:05:00

Relaxation

2:00

Total

16:21:36

36.07

58.05

1152

[1-5]

15:48:54

2:11

0:00

» now

Wednesday Feb 29, 2012 #

Strength 12:00 [1]

Heather and I really wanted to play squash, but no one was working so we couldn't get a ball. Did some core instead.

Other (Climbing) 30:00 [0]

We went to the bouldering gym afterwards, which was fun but once again confirmed I have no upper body strength.

Saturday Feb 25, 2012 #

Strength 40:00 [1]

Jackie Warner Power Circuit DVD. Combination of legs, arms, chest, back, and core.

Friday Feb 24, 2012 #

4 PM

Running 45:05
ahr:169 max:190 shoes: Asics Gel-DS Trainer 15

Intervals. Incline 2.0. Warm up 6.0. Recovery and warm down 5.5

4 x 4 minutes zone 4. At 8.0 mph.

Tried reading a map from the sprint camp but didn't do very well. Did read it during the cool down though.

Thursday Feb 23, 2012 #

Strength 10:00 [1]

She wanted to do core afterwards. Good to have someone else to push through with.

5 PM

Biking 40:00
ahr:156 max:169 shoes: Asics Gel-DS Trainer 15

Biking with Rachel. We started off watching a TV show until more people came to gym and turned the music on.

Wednesday Feb 22, 2012 #

Strength 15:00 [1]

Core.

Other 35:00 [1]

20 minutes on the elliptical
15 minutes on the erg.

Tuesday Feb 21, 2012 #

7 PM

Running intervals 45:07
ahr:165 max:189 shoes: Asics Gel-DS Trainer 15

Incline 2.0
Warm up - 0-10 minutes. 6.0 mph
4 x 4 minute intervals at zone 4: 7.9 mph (for first), 8.0 mph (for rest)
3 x 4 minute recovery: 5.5 mph
7 minute cool down: 5.0 mph with 1 minute of 3.0 (walking)

I was rushing to the gym and forgot to bring a map to practice quick map reading. Next time.

C • good workout though 1

Sunday Feb 19, 2012 #

10 AM

Biking 30:55
ahr:126 max:166

I know I was supposed to go longer today, but I had a really rough night being on call for residence, and was just exhausted, even going at such a slow pace. I'm also getting over a cold still.

C • coming week 2

Saturday Feb 18, 2012 #

Strength 15:00 [1]

Core

11 AM

Running 43:05 6.2 km (6:57 / km) +207m 5:57 / km
ahr:162 max:180 shoes: Asics Gel-DS Trainer 15

That was a slow run... Out to the power house and back. I've decided down and up runs aren't the most exciting.

C • good job 1

Friday Feb 17, 2012 #

4 PM

Running 1:30:40 12.4 km (7:19 / km) +450m 6:11 / km
ahr:163 max:179

Long run after class. I tried to take what I thought was a short cut back, but it didn't go where I thought it went, so I turned around and went back the way I knew before it got too too dark. Discovered audiobooks are good to do long runs to. :)

Tuesday Feb 14, 2012 #

Note

Root canal done today. Few days off.

C • Feel better! 4

Monday Feb 13, 2012 #

Running 31:14 [1]
shoes: Asics Gel-DS Trainer 15

Super easy recovery run on the trails out back. Feeling pretty tired today.

C • understandable 3

Sunday Feb 12, 2012 #

Running 25:00 [1]
shoes: Saucony Progrid Xodus 2

Warm up and cool downs

Orienteering 17:16 [3]
shoes: Saucony Progrid Xodus 2

U Vic Set Up.

Orienteering 32:00 [2]
shoes: Saucony Progrid Xodus 2

UVic Chase.

Saturday Feb 11, 2012 #

Running 30:00 [1]

Collective warm up and cool downs.

Orienteering 22:10 [4]
shoes: Saucony Progrid Xodus 2

WRE.

Orienteering 36:00 [1]
shoes: Saucony Progrid Xodus 2

Partner trade off.

Orienteering 20:25 [3]
shoes: Saucony Progrid Xodus 2

SI Race. Forgot number 14, oops.

Orienteering 39
shoes: Saucony Progrid Xodus 2

Otervals.

Orienteering 22:37 [3]
shoes: Saucony Progrid Xodus 2

Individual Relay

Friday Feb 10, 2012 #

Event: Vancouver Sprint Camp

Thursday Feb 9, 2012 #

Running (Treadmill) 30:00 5.05 km (5:56 / km)
shoes: Asics Gel-DS Trainer 15

Incline 2.0

Did mainly 6.0 except for 3 x 2 minutes of 7.5 because I won't be able to get out tomorrow.

Wednesday Feb 8, 2012 #

Running 30:00 5.2 km (5:46 / km)
shoes: Asics Gel-DS Trainer 15

Treadmill tempo

Warm up 6.0
10 minutes 7.5
Cool down 6.0
Incline 2.0

Tooth was okay with prescription anti inflammatories before.

C • That is good. 1

Tuesday Feb 7, 2012 #

Note
(injured)

My tooth has been hurting and apparently I need to get a root canal (scheduled for next week). It hurts when I run, but I'll still try to get out.

C • Oh no! 2

Monday Feb 6, 2012 #

Note
(rest day)

Sunday Feb 5, 2012 #

2 PM

Running 1:01:47 9.65 km (6:24 / km) +321m 5:29 / km
ahr:164 max:178 shoes: Saucony Progrid Xodus 2

Finally got myself out the door today for a long run. Started on the way to Alice Lake. Got a little bit lost on the way out, but made it back okay. I think spring has arrived early in Squamish!

Saturday Feb 4, 2012 #

Strength 8:00 [1]

The usual core.

12 PM

Running (Treadmill) 45:07 7.7 km (5:52 / km)
ahr:161 max:181 shoes: Asics Gel-DS Trainer 15

15 minute warm up: 6.0
15 minute tempo: 7.3
15 minute cool down: 6.0 for 7.5 minutes, 5.5 for 2.5 minutes
Incline 2

Friday Feb 3, 2012 #

Relaxation 1:00 [0]

Clench and relax.
Sitting.
Keyword at end.
5/4.5

2 PM

Running 30:29 4.69 km (6:30 / km) +174m 5:29 / km
ahr:167 max:180 shoes: Saucony Progrid Xodus 2

Outside! So so nice out, felt like summer. Just did the Triangle and then over to South to feed a friend's fish.

Thursday Feb 2, 2012 #

Relaxation 1:00 [0]

Sitting.
Relax without clench.
Key word at end.

5.0/4.0

11 AM

Running (Treadmill) 45:00 7.16 km (6:17 / km)
ahr:166 max:185 shoes: Asics Gel-DS Trainer 15

15 minute - 6 mph
3 x 3 minutes at 7.9 with 3 minute recoveries (6 mph)
15 minutes - 6 mph, 5.5 mph, 5 mph

Wednesday Feb 1, 2012 #

Biking 30:00 [1]

Stationary bike

Strength 10:00 [1]

Core, the usual.

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