Training Log Archive: markgIn the 11 days ending Aug 28, 2006:
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Monday Aug 28, 2006 #
Yoga (Vinyasa) 45:00 [3]
Hard class in the sauna. There too many poses requiring much more flexibility than I possess.
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics Gel 2100
Running from work to yoga and back. Kept a nice quick pace and felt pretty good. Had to stop for traffic a few times.
Running intervals 17:00 [5] 3.9 km (4:22 / km) +80m 3:57 / km
ahr:179 max:189 shoes: Asics Gel 2100
Interval training with FWOC, run by Gord of Gord's Running Store. We followed a 560m loop around Pearce Estates with a bit over 10m climb each loop. Intervals were 1, 2, 3, 3, 2, 1 minutes with 1 min floats. I took off hard on the first and got a bit lactic and felt really tired after. Jonathan Winn overtook me briefly on the first 3 min int but I jogged past him on the float and he dropped off after that. Max HR of 189 on the last int is the highest I've seen lately.
Running warm up/down 45:00 [3] 5.0 km (9:00 / km)
shoes: Asics Gel 2100
Jogging to Pearce Estates from work (~3.3km), warm up for ints, and a form session after the ints.
Friday Aug 25, 2006 #
Strength & Conditioning 30:00 [3]
Quick visit to the UoC gym: some leg stuff, ITB rolling and balancing.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Adidas Supernova Control
Run to and from the UoC. Did several ints on the way back -- 30s on, 30s off.
Thursday Aug 24, 2006 #
Note
Just banged my right knee on this sharp bit of metal on the bottom of my desk at work. Right on the patellar tendon and up over the knee cap. Ouch!
Wednesday Aug 23, 2006 #
Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Olway Somethings
Orienteering at Bowmont Park and then picked up some controls. Knee felt OK after lots of quad and ITB stretching; should hit the foam roller too.
Tuesday Aug 22, 2006 #
Note
(rest day)
Resting bodgy knee
Monday Aug 21, 2006 #
Running intervals 17:32 [5] 3.2 km (5:29 / km)
shoes: Asics Gel 2100
4 x 400m+ with 400m+ rest intervals. Trying to get used to faster running speeds so did some nearly flat out 400m intervals.
Ran over the same '400m' distance as last week but I'm beginning to think it is even longer than then 410-415m I was guessing then. When GMap Pedometer comes back online I'll measure it again.
Splits: 1:38, 1:35, 1:35, 1:32
Ran over the same '400m' distance as last week but I'm beginning to think it is even longer than then 410-415m I was guessing then. When GMap Pedometer comes back online I'll measure it again.
Splits: 1:38, 1:35, 1:35, 1:32
Running warm up/down 22:34 [3] 4.0 km (5:39 / km)
shoes: Asics Gel 2100
Note
After re-examining the google satellite photo of my 400m route, I now choose to believe it is 460m, which puts my times in different light!
On the negative side, my right knee is buggered. The cap does a massive jump as I straighten my leg and I'm getting occasional grinding sensations and pain. Some quad, hip flexor and ITB stretches have reduced the clicking.
On the negative side, my right knee is buggered. The cap does a massive jump as I straighten my leg and I'm getting occasional grinding sensations and pain. Some quad, hip flexor and ITB stretches have reduced the clicking.
Sunday Aug 20, 2006 #
Note
(rest day)
Went white water rafting through Horseshoe Canynon on the Bow River. Was good fun despite there being less water and smaller rapids than we had hoped.
Saturday Aug 19, 2006 #
Note
(rest day)
Friday Aug 18, 2006 #
Note
(rest day)