Training Log Archive: cbruskiIn the 7 days ending Sep 22, 2018:
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Saturday Sep 22, 2018 #
10 AM
Yard work 2:00:00 [3]
Heavy duty cleaning and scrubbing of cottage deck. Quite the effort, with good results! Nice cool weather.
Friday Sep 21, 2018 #
10 AM
Running 54:54 [3] 8.0 km (6:52 / km)
shoes: Asics Gel-Kayano 22
Easy LSD allng cottage road - usual loops between Slubicki end and mail box. Very warm and humid before the big storm!
Thursday Sep 20, 2018 #
1 PM
Strength & Stretch 30:00 [3]
Modified Fit450 with core, knee, and achillies therapies. Good stretch after yesterday's workout.
Wednesday Sep 19, 2018 #
5 PM
Running intervals (Long extensive int.) 55:12 [5] 9.0 km (6:08 / km)
shoes: Asics Gel-Kayano 22
Coach-Kawam specified RALF workout for the cottage arena.
Warm-up: 2.5 km jog, some stretching, then 5X40m strides with jog-back (included some A's, B's, and kick-backs.
Intervals: 4 X 1.25 km with 3:00 rest after each one. Used the distance from the cottage rock to the mailbox, so hilly stuff at each end. Times were 6:37, 6:20, 6:10, 6:11
Warm-down: 1.5 km jog.
Perfect temperature (cool) with a slight breeze. I really pushed myself; haven't worked this hard in a long time! The last intrval was a killer, but the thid one felt fast and efficient.
Warm-up: 2.5 km jog, some stretching, then 5X40m strides with jog-back (included some A's, B's, and kick-backs.
Intervals: 4 X 1.25 km with 3:00 rest after each one. Used the distance from the cottage rock to the mailbox, so hilly stuff at each end. Times were 6:37, 6:20, 6:10, 6:11
Warm-down: 1.5 km jog.
Perfect temperature (cool) with a slight breeze. I really pushed myself; haven't worked this hard in a long time! The last intrval was a killer, but the thid one felt fast and efficient.
Monday Sep 17, 2018 #
9 AM
Yard work 50:00 [2]
shoes: Merrell Ventilator-types
Splitting and moving hostas and garlic chives. Involved trips to the forest to dig up soil and carry it in buckets!
10 AM
Strength & Stretch 40:00 [3]
Usual modified program to incorporate knee and core exercises, and hamstring and achillies 'physio'.
Sunday Sep 16, 2018 #
10 AM
Orienteering race 1:55:00 [3] 7.0 km (16:26 / km)
shoes: Salomon Speedcross 3
Tough day in the woods today! South Meech Valley (P16; Pine Road) B meet. Did Cathy and Andrew's Intermediate course because I was feeling a bit tired and dehydrated. The plan was to walk, which I did for the vast majority of the course (only ran a bit on trails near the end). It was hot and I felt a bit pukey the whole time.
Helped out quite a few novice o-ers as they tackled the intermediate course. It was nice to lend a helping hand.
L hamstrings not too bad. Banged my R knee on a rock, though, so will keep an eye on it!
Helped out quite a few novice o-ers as they tackled the intermediate course. It was nice to lend a helping hand.
L hamstrings not too bad. Banged my R knee on a rock, though, so will keep an eye on it!