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Training Log Archive: nicki

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Running	15	12:16:39	50.39		81.09		1298
Walking	3	4:25:00	16.78	(3.8/h)	27.0	(6.1/h)	480
Hill training/Scrambling/Hiking	2	3:25:00	4.04		6.5		600
Orienteering	2	2:28:39	13.11	(11:20)	21.1	(7:03)	200
Spinning	2	2:03:00
Crossfit/Gym/Weights/Core	2	40:00
Tennis/Squash	1	40:00
Yoga	1	10:00
Total	21	26:08:18	84.31		135.69		2578

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Tuesday Feb 28, 2017 #

Running 45:00 [3]

MSD training: 10x 20-30 second sprint, with last 10 seconds being held at max velocity without losing smooth cadence.

10 min Warm-up and 10 min cool-down.

Running 30:00 [3] 5.45 km (5:30 / km)

Easy evening jog in Discovery Woods with Claire

Sunday Feb 26, 2017 #

Running 1:00:00 [3] 10.2 km (5:53 / km) +85m 5:39 / km

30 min steady state assessment - 6.2 km, HR 168. Felt good.

Saturday Feb 25, 2017 #

Running 2:07:00 [3] 15.0 km (8:28 / km) +350m 7:35 / km

A run/jog/hike/explore of Rattlesnake Point in Milton, ON

Friday Feb 24, 2017 #

Running 45:00 [3]

10 min warm-up

15 min @15% grade all out (1 miles)
5 min rest
10 min @ 15% grade all out (0.68 miles)
2 min rest
10 min @ 15% grade all out (0.34)

Running 15:00 [3] 1.67 km (8:59 / km) +245m 5:11 / km

Thursday Feb 23, 2017 #

Running 45:00 [3] 7.2 km (6:15 / km) +80m 5:55 / km

Did an all-out mile on the track - 6:59.

Wednesday Feb 22, 2017 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +100m 5:43 / km

Easy treadmill run. Had to keep HR around 130

Crossfit/Gym/Weights/Core 30:00 [3]

Hip flexor and core

Monday Feb 20, 2017 #

Running 13:05 [3] 2.2 km (5:57 / km)

Warm-up

Running 8:34 [3] 1.67 km (5:08 / km)

Anaerobic Threshold Test

Running 1:08:00 [3] 10.5 km (6:29 / km) +223m 5:51 / km

Soggy, but beautiful loop around the Presido in San Francisco

Sunday Feb 19, 2017 #

Walking 1:15:00 [3] 7.0 km (5.6 kph) +90m

Lunch loop to visit Whole Foods and REI

Walking 1:00:00 [3] 6.0 km (6.0 kph) +110m

To and from conference

Saturday Feb 18, 2017 #

Running 20:00 [3] 3.4 km (5:53 / km) +90m 5:12 / km

Morning Run

Walking 1:20:00 [3] 9.0 km (6.7 kph) +120m

Friday Feb 17, 2017 #

Running 1:00:00 [3] 9.0 km (6:40 / km) +85m 6:22 / km

Morning run in the rain around Fishermans Wharf in SFO, including a run up to top of crooked street.

C • Passport 1

Walking 50:00 [3] 5.0 km (6.0 kph) +160m

This was my attempt at a longish morning run. Except the sidewalks and roads and verges were ridiculously icy. I went down hard just outside my house but then tried to shuttle along carefully until I lost patience about 500 m from my house. Then I walked back.

Yoga 10:00 [3]

Wednesday Feb 15, 2017 #

Tennis/Squash 40:00 [3]

Tuesday Feb 14, 2017 #

Running 25:00 [3] 4.8 km (5:12 / km) +40m 5:00 / km

Morning Run

Hill training/Scrambling/Hiking 1:20:00 [3] 6.5 km (12:18 / km) +600m 8:25 / km

Prairie Mountain evening jaunt, not quite to summit.

Sunday Feb 12, 2017 #

Running 10:00 [3]

Warm up

Orienteering 20:48 [3] 3.1 km (6:43 / km) +70m 6:02 / km

Set-up race Queens Park

3:45 of 1st place, 13th female.

I thought I had a pretty good race, except for one less-than-stellar route choice that cost me maybe 20 seconds. Either I was not moving as fast as I thought or everyone else had a great race because it was my worst result of the weekend. Perhaps I was running too safely. Or I was just starting to get puffed out after all this sprinting.

Orienteering 18:34 [3] 3.0 km (6:11 / km) +80m 5:28 / km

Chasing sprint. So much fun!!

2:44 off 1st place, 10th female.

I finished with my best race. Started in 13th in the chase and ended up 10th so that's awesome. The dirt and hard pavement felt like a relief after running through so much snow and mush all weekend.

Stage 4 - Setup - Elite Female - Splits

Stage 5 - Chase - Elite Female - Splits

Saturday Feb 11, 2017 #

Orienteering 22:29 [3] 3.5 km (6:25 / km) +50m 6:00 / km

Race #2, Lafarge

3:07 off 1st place, 9th female.

Make a 15 sec. mistake on the 5th control and had some difficulty running uphill through the deep snow, but otherwise I was happy with this first race of the weekend.

Orienteering 35:00 [3] 3.3 km (10:36 / km)

Lafarge Training - Route Choice with Dave R

I learned that it was faster to run around on the icy pavement than on a straight line through the snow.

Orienteering 15:48 [3] 3.2 km (4:56 / km)

Race #3 Poirier Farsta

My favourite race. Absolute chaos!

2.49 off first place, 10th female.

Twice I punched the wrong control, but then quickly realized. Also made a small directional error on loop three, lost a good 20 seconds following someone incorrectly on loop 4 and had a few hesitations amid the chaos.

Orienteering 20:00 [3] 2.5 km (8:00 / km)

Poirier Training

Really just jogged around this as a cool-down. Even cut through the sports centre at one point to use the loo mid-course.

Orienteering 16:00 [3] 2.5 km (6:24 / km)

2-person relay

This was fun. I got teamed up with 12-year old Annika from Seattle. Apparently I mis-punched on loop one and got us disqualified though.

I went to the correct control at the beginning of the loop, but then got confused by all the people running in all directions and second guessed myself. I saw another control really close by and ran over to it, punched it, but then realized I was correct in the first place, so just continued on my course. Not sure if that extra punch was the reason for the DQ or whether I made a mistake somewhere else. There were a lot of controls out there, so you never know, but I am SURE I checked all the codes.

Sorry Annika.

Stage 2 - Elite Female - Splits

Friday Feb 10, 2017 #

Event: Vancouver Sprint Camp 2017 & GVOC WJR - Winter Warrior Series #2

Running 30:00 [3]

Treadmill intervals.

Crossfit/Gym/Weights/Core 10:00 [3]

Core

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