Training Archive: salalIn the 28 days ending 2006-02-28:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Feb 28 | ||
| Stretching/exercises 40:00 [1] | |
| core and stretching with meghan, thomas, and mum. | ||
Monday Feb 27 | ||
| Orienteering 25:00 [3] | |
| orienteering with meg and thomas at Iona | ||
| Running 52:00 [2] | |
| running out along the pipeline at Iona, wanted to see what was at the end! Very pretty (despite it being a sewage pipeline). Wind against us on the way there and with us on the way back ;) | ||
Sunday Feb 26 | ||
| Hanging controls 45:00 [2] | |
| placing controls for my event at PS | ||
| Orienteering 25:00 [2] | |
| slow sprint alternating controls with anita at jericho | ||
Saturday Feb 25 | ||
| Running 25:00 [2] | |
| warm up run, and silly walks/stretches, and strides | ||
| Intervals 10:00 [5] | |
| 2 times 300-200rest-200-100rest-100-300rest... repeat | ||
| Stretching/exercises 35:00 [2] | |
| maureen made us do lots of stuff: sprint exercises, strength exercises, balance exercises... ect! | ||
| Orienteering 16:26 [4] | |
| sprint at softball city, screwed up number one... but then was ok, but not running that fast by end since mo had already killed my quads just before | ||
| Running warm up/down 4:00 [3] | |
| short warm up at watershed | ||
| Orienteering 19:35 [4] | |
| sprint at watershed, lots of fun even though I had made part of the map ;) | ||
| Orienteering 30:00 [3] | |
| Otervals at Minoru with Anita and Marie-cat, didn't start my watch on the first one...
~4 ~3 3:27 - o-terval 3:46 - rest 3:40 - O 4:59 - R 2:51 - O 3:48 - R 3:15 - O | ||
Friday Feb 24 | ||
| Orienteering 14:24 [4] | |
| sprint at ubc | ||
| Running warm up/down 5:00 [2] | |
Thursday Feb 23 | ||
| Running 18:50 [4] | |
| noon hour run at ubc | ||
| Running 18:50 [4] | |
| Noon hour run at ubc, pushed it pretty hard since I was trying to beat this guy (its fun to humiliate men by beating them ;) | ||
| C • mean girl! 8 | ||
Wednesday Feb 22 | ||
| Biking 30:00 [1] | |
| robin would have laughed at me, i cycled up to PS to check control locations, but one of the trails has lots of logs across it... and I cannot go over them (no matter how small they are). Had to walk the bike in some sections. | ||
| Orienteering 34:00 [4] | |
| WET at trout lake, fun exercise where 2 controls are paired. Ian and I took an almost identical route, so pushed each other pretty well throughout. | ||
| Running 10:00 [2] | |
| control pick up | ||
Tuesday Feb 21 | ||
| Running warm up/down 16:00 [2] | |
| warm up | ||
| Intervals 28:00 [4] | |
| Intervals around trail loop in musqueam park. I left about when it was starting to get dark, then did the intervals from when it was kinda dark till when it got completely dark. I remembered the headlamp as I walked out the door, but then decided I just needed to get going... so I ran them in the dark, just had to keep my knees high! :)
4:07 Interval 2:17 rest 3:54 i 2:15 r 3:50 i 2:13 r 3:52 i 2:07 r 3:50 i | ||
| Running warm up/down 32:00 [2] | |
| run down along the river then back up through southlands. | ||
Monday Feb 20 | ||
| Running 38:00 [3] | |
| run with magnus in pacific spirit park | ||
| Core 42:00 [1] | |
| core with meghan, thomas and magnus. Did new exercise for lower abs, plus alot of the usual stuff :) | ||
Sunday Feb 19 | ||
| Orienteering 30:00 [4] | |
| O-tervals at ubc with meg and thomas. | ||
| Running 10:00 [2] | |
| running around a bit while/between taking pictures/filming for presentation next weekend... actually spent about 1hr doing this, but not really that active all the time and got rather cold. | ||
| Swimming 20:00 [2] | |
| Swimming at ubc. Also went to hot tub and sauna to try to warm up... | ||
Saturday Feb 18 | ||
| Running 1:30:00 [3] | |
| long run with mugsy and magnus.... reasonably high intenstity since they are faster than me (especially on uphills....) | ||
Thursday Feb 16 | ||
| Running 32:00 [2] | |
| warm up/warm down
| ||
| Intervals 45:00 [4] | |
| 7 times around a ~900 metre trail loop, thought I would only do 6, and had stopped, but then magnus came back and did a 9th... so I did another.
3:47 interval 2:03 rest 3:53 interval (fell, on curve of trail where it sloped off... stupid clutz) 2:41 R 3:49 I 3:06 R 3:48 I 2:06 R 3:48 I 2:07 R 3:50 I 5:00 R 3:49 I | ||
| C • 8 2 | ||
Wednesday Feb 15 | ||
| Orienteering 47:00 [3] | |
| wet at deer lake, not that fast, and looked for some of the pinflags for too long... | ||
| Running 15:00 [2] | |
| warm down | ||
| Stretching/exercises 18:00 [1] | |
| boris's stick exercises | ||
Tuesday Feb 14 | ||
| Orienteering 17:50 [3] | |
| re-running course at BCIT, still a bit full from breakfast so a bit sluggish... | ||
| Orienteering 19:13 [4] | |
| bit faster running the second course, re-running these courses was very interesting, tried some different routes, it is suprising sometimes what the better routes are. | ||
| Running 1:07:00 [2] | |
| running with thomas roller skiing for 10 mins, then back around the lake with some running in the terrain fro 23 mins, then running with thomas for 34 mins about half in terrrain... again I saw just how good the terrain up at seymore is, I will probably map it in the summer. | ||
Monday Feb 13 | ||
| Running 53:00 [3] | |
| run in the woods with thomas and magnus | ||
| Core 24:00 [1] | |
| stomach/legs stuff... crunches (multiple types including side crunches), squats, lunges, calf raises, static plank etc... | ||
| Stretching/exercises 15:00 [1] | |
| stretching lots, felling a bit tight and sore (especially in butt muscles) | ||
| C • Swissssss 3 | ||
Sunday Feb 12 | ||
| Running 1:49:00 [3] | |
| long run with magnus at lynn creek, then up towards mushroom parking lot at seymore. About half the time he an I were looking at an orienteering map from sweden, and describing how we would run each leg. Went reasonably fast on most of it, and had fun on the technical downhill. | ||
| Running 22:00 [3] | |
| running with thomas, around the lake and through some terrain, looking at making a map at rice lake... pretty nice terrain! | ||
| Note | |
| mapping for 2 hours in afternoon, till it got dark and started to rain. | ||
Saturday Feb 11 | ||
| Running 30:00 [2] | |
| running along the beach and on some driftwood stuff with magnus at iona. | ||
| Running 30:00 [1] | |
| second half of running with magnus. Got a cramp on the left side of my stomach (sort of like it was the left rectus abdominus cramping up)... it could have been a stitch, but it was not up in my ribcage like they usually are and I was unable to run through it... so magnus ran circles around me and jumped over driftwood, while I jogged slowly, then stoped and stretched it out every few minutes. | ||
| Running 20:00 [2] | |
| running by myself after magnus went off running with thomas... I spent awhile resting and stretching, then ran again, and the pain did not come back as badly.
Went and bought gatorade and rice chips after, since I though maybe it was electrolytes.... weird that it was in my abdominals if that is what it was... | ||
| Swimming 40:00 [3] | |
| swimming at ubc, quite a bit (1/2) higher intesity front crawl, some breast stroke, some just kicking (man I suck at that), some just arms. | ||
| pool running 5:00 [2] | |
| trying to pool run with my mum :) after swimming. | ||
Friday Feb 10 | ||
| Running 19:00 [2] | |
| warm up, down the stairs and along wreck beach... rocky and sandy bit... | ||
| Running 19:00 [5] | |
| 2:40 up the stairs the first time
4:08 down the stairs 2:46 up 4:50 down 2:44 up agghhh the legs were doing funny shaky things when I stopped and tried to stretch them. | ||
| Running 6:00 [2] | |
| running between 2nd type of intervals | ||
| Running 12:00 [3] | |
| 2:18 interval (weird loop near museum of anthropology, across gravel, then around near some lumpy muddy ground, along some grass, then up a small hill.
1:32 rest 2:16 int 0:55 r 2:07 int 1:35 r 2:03 int | ||
| Running 22:00 [2] | |
| warm down | ||
Thursday Feb 9 | ||
| Note | |
| didn't go to normal intervals since too much studying... 1 midterm today, another tommorow. | ||
Wednesday Feb 8 | ||
| Orienteering 26:00 [4] | |
| WET at children's hospital | ||
| Running 30:00 [2] | |
| picking up controls with thomas, magnus, and john. | ||
Tuesday Feb 7 | ||
| Running 1:17:00 [2] | |
| run with thomas from ubc to 41st and marine drive and back. He was roller skiing... so we got some odd looks. | ||
Monday Feb 6 | ||
| Running 40:00 [3] | |
| running in woods with meghan M., magnus, and thomas. | ||
| Stretching/exercises 25:00 [1] | |
| dynamic strength in park, lunges, squats, funny walks, inchworms, etc... | ||
| Running 5:00 [2] | |
| run back home from park | ||
| Core 26:00 [1] | |
| including a very painfull stomach targeting set... also some arm stuff and calf raises (quads were already feeling it from stuff in park - probably also cause of downhill skiing yesterday). | ||
Sunday Feb 5 | ||
| Note | |
| Dowhill skiing at Apex. Really nice snow, quads burning a bit on some of the mogul runs. Also hiked a bit to go down some sweet powder out of bounds... | ||
Saturday Feb 4 | ||
| Cross country ski 1:40:00 [2] | |
| classic skiing, somewhere around 15 km, not very fast... cannot classic!!! | ||
| Cross country ski 1:20:00 [2] | |
| skate skiing, a bit higher intensity. I really enjoy skate, even though I am sure my technique is very bad! | ||
| Running 40:00 [3] | |
| running with thomas along green ski trails in snow (some parts deeper, other parts groomed) at apex, at night (thomas had a headlamp). Got partway up the mountain (25 mins up) then came back down. | ||
Thursday Feb 2 | ||
| Running 25:00 [3] | |
| warm up run | ||
| Intervals intervals 27:00 [4] | |
| 3:53 - trail loop
1:47 - rest 4:04 - 1:57 - 4:06 - 2:00 - 4:03 - 1:56 - 4:04- 5 interval trail loops in rain/mud... fell behind the boys and was running it by myself with my headlamp. | ||
| Running warm up/down 15:00 [2] | |
| warm down | ||
Wednesday Feb 1 | ||
| Cross country ski 27:00 [2] | |
| attempted classic, but wax did not work... also no tracks, as apparently the machine was broken. | ||
| Cross country ski 1:13:00 [2] | |
| Changed to skate, which was much better given the conditions. It was slushing on and off... nice to be out if the true rain though, and it was very pretty. Spent some time pracising on training flats with Meghan telling me tips from her brother ;) | ||