Training Archive: salalIn the 28 days ending 2007-02-28:
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| 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 | W | ||||||||||||||||||||||||||||||||||||||
Wednesday Feb 28 | ||
| Running 4:00 [2] | |
| warm up to park from house | ||
| Orienteering 27:30 [3] | |
| Good course set by ian at musqueam. | ||
| Running 13:00 [2] | |
| control pick up with magnus, thomas and benoit | ||
Tuesday Feb 27 | ||
| Biking 1:00:00 [2] | |
| biking to and from practice | ||
| Running 15:00 [3] | |
| warm up and strides | ||
| Running 30:00 [5] | |
| Felt better when I got up this morning, so decided maybe intervals would be ok. A bit phlegmy, and some bowel issues that I never seem to be able to trace back to a specific food...
6 times 800 metres 2:55 I 2:00 R 2:58 I 2:40 R 2:37 (this one was not on the track, as we tried to do the grass loop but missed some of the landmarks cause of geese and mud). 2:38 R 2:59 I 2:55 R 2:59 I 3:10 R 2:59 I | ||
| Running 25:00 [2] | |
| strides, abc's, lunges, and warm down jog | ||
Monday Feb 26 | ||
| Note | |
| Rest day - busy and still getting over cold... feel bad that I haven't run in awhile though. | ||
Sunday Feb 25 | ||
| Biking 50:00 [2] | |
| Biking to fulford to catch the ferry back. Wandered around the park a bit in the morning, before heading home. | ||
| Stretching/exercises 1:10:00 [1] | |
| Hot yoga - seemed particularly hot today, sweating buckets. Pushed pretty hard on the poses/stretches. | ||
Saturday Feb 24 | ||
| Biking 1:45:00 [2] | |
| Cycle from ferry to Ruckle park, pretty rainy at the beginning. Very pretty at the park in the evening. | ||
Friday Feb 23 | ||
| Biking 1:00:00 [2] | |
| cycling around town, and over to mec and back | ||
Wednesday Feb 21 | ||
| Biking 25:00 [2] | |
| Cycling to and from ubc. Went throught the woods on the way home. | ||
| Orienteering 32:00 [3] | |
| WET | ||
| Biking 15:00 [2] | |
| cycle home after wet and droping off the car to fixed | ||
Tuesday Feb 20 | ||
| Biking 1:00:00 [3] | |
| biking to and from minoru | ||
| Running warm up/down 15:00 [2] | |
| warm up and strides | ||
| Intervals 30:00 [4] | |
| 6:06 Mile (went out a bit too fast)
2:11 rest 6:18 M 2:04 R 6:16 M 2:16 R 6:14 M Miles at the track... no other distance women there today, so ran them alone. | ||
| Running 22:00 [2] | |
| abc's, strides, and cool down jog | ||
Monday Feb 19 | ||
| Running 47:00 [3] | |
| run in PS park with Elliott | ||
| C • a step in the right direction 3 | ||
Sunday Feb 18 | ||
| Orienteering 1:00:00 [2] | |
| placing controls at sfu | ||
| Orienteering 24:00 [2] | |
| Robert burnaby park with patrick and justine | ||
| Stretching/exercises 1:20:00 [1] | |
| hot yoga | ||
Saturday Feb 17 | ||
| Running 5:00 [2] | |
| warm up | ||
| Orienteering 23:00 [2] | |
| partner exercise with Justine | ||
| Orienteering 22:00 [3] | |
| dog bones at queen E | ||
| Orienteering 17:38 [3] | |
| sprint at bc childrens | ||
| Orienteering 23:00 [4] | |
| O-tervals at BCIT with Adrian | ||
| Orienteering 15:25 [4] | |
| sprint at Queens park. Tried pretty hard, and legs were dead... | ||
Friday Feb 16 | ||
| Event: Vancouver Sprint-O Training Camp 2007 | ||
| Event: GVOC Sprint Training Camp | ||
| Running 35:00 [2] | |
| Jog with Justine and Patrick | ||
| Core 15:00 [1] | |
| Orienteering 17:53 [3] | |
| Acadia race, couldn't do the first training at ubc, since watching the stuff. | ||
Thursday Feb 15 | ||
| Orienteering 1:00:00 [2] | |
| checking out sfu | ||
Wednesday Feb 14 | ||
| Orienteering 32:00 [3] | |
| WET at Champlain heights | ||
Tuesday Feb 13 | ||
| Running 30:00 [3] | |
| warm up and strides | ||
| Intervals 30:00 [4] | |
| Intervals:
4:34 - 1200m 3:00 3:46 - 1000m 2:36 3:01 - 800m 3:49 2:11 - 600m 2:25 1:21 - 400m At first the legs felt a bit like they were tearing muscle, then just heavy... it felt like I was trying to kick the half marathon out of them. | ||
| Running 20:00 [2] | |
| abc's, strides and warm down jog | ||
Sunday Feb 11 | ||
| Running 30:00 [2] | |
| warm up and warm down (not as much warm up as I might have liked, due to long bathroom lineup!) | ||
| Running 1:29:39 [4] 21.1 km (4:15 / km) | |
| Half marathon. Felt pretty good, and as usual when I first race a distance I feel I might have been able to go a bit faster throughout.
6:58 mile 1 13:40 mile 2+3 6:50 mile 4 6:53 mile 5 13:59 mile 6+7 13:41 mile 8+9 6:45 mile 10 6:50 mile 11 6:41 mile 12 7:23 mile 13 + little extra bit Kept on missing some of the mile markers... | ||
| C • sub 90 3 | ||
| Stretching/exercises 1:20:00 [1] | |
| hot yoga, trying to stretch the half marathon out of my body ;) | ||
Saturday Feb 10 | ||
| Running 35:00 [2] | |
| jog around SFU with magnus | ||
Friday Feb 9 | ||
| Biking 30:00 [2] | |
| biking to and from physio | ||
Thursday Feb 8 | ||
| Running 46:00 [2] | |
| Ran with dad, 15 mins warm up and 31 mins warm down (with a few strides thrown in at the end). | ||
| Running 15:00 [4] | |
| Tempo - felt pretty good, even felt like keeping going at the end, but decided to do the workout that marek had told be to do (ubc track/cross coach). Plus had to turn around to find my dad ;)
Attempting a taper for a half marathon on Sunday... | ||
| C • 1/2 2 | ||
Wednesday Feb 7 | ||
| Orienteering 33:00 [3] | |
| WET in PS park and some other small parks around. Got a bit confused on some of the not well mapped indistinct trails so was kinda slow in the beginning part in the woods. | ||
| Running 22:00 [2] | |
| warm down run with Meghan, Benoit, and Chris | ||
Tuesday Feb 6 | ||
| Running 18:00 [2] | |
| warm up run | ||
| Running 15:00 [3] | |
| strides and some stretching | ||
| Running 20:00 [3] | |
| 4 times 800 metres on the track at minoru
2:50 I 1:51 R 2:54 I 2:17 R 2:55 I 2:36 R 2:52 I Often felt better on the second lap of the track... bit of stomach issues, but not too bad. | ||
| Running warm up/down 22:00 [3] | |
| warm down | ||
| Note | |
| Yesterday the physio did a weird tape job on my upper hips. Since I didn't manage to run yesterday (sooo busy!) I kept it on for today. I think it may be helping me re-arrange and fix my body so that I fire the right muscles (and do not put strain on the wrong ones!). | ||
Sunday Feb 4 | ||
| Running 1:20:00 [3] | |
| run with magnus and thomas, about 30 mins in the middle was in the terrain at rice lake. The rest on baden powel trail to get there from andrea's house. My o-shoes were stiff and gave me blisters! | ||
| Running 50:00 [3] | |
| Test running things for meghan's talk for the camp, interesting to discover how much time it takes to get over a fence ;) | ||
Saturday Feb 3 | ||
| Stretching/exercises 1:20:00 [1] | |
| Hot yoga, felt pretty good - but tried not to overdo on the stretches!
Spent several hours before this mapping at sfu, so it was nice to be so warm after freezing my hands today... | ||
Friday Feb 2 | ||
| Biking 3:31:00 [2] | |
| 36 mins to MEC area for errands,
1:17 to SFU for mapping... the hill up to it was killer! 1:38 home after mapping | ||
Thursday Feb 1 | ||
| Running warm up/down 41:00 [2] | |
| 25 mins warm up and 16 mins cool down jog around QE with Thomas and Magnus. | ||
| Intervals 23:00 [4] | |
| 5 timeas loop in QE, on flat then uphill and gradually down. Took a shorter cut than the boys at the beginning so that they finished about the same time as me.
3:08 interval 1:36 rest 3:04 I 1:42 R 3:04 I 1:40 R 3:04 I 1:49 R 3:02 I | ||