Saturday Nov 29 |
 | Orienteering 2:30:00 [3] | |
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| setting controls, relocation procedure, and taking some people around a course. |
Friday Nov 28 |
| Orienteering 1:10:00 [3] | |
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| setting controls |
Wednesday Nov 26 |
| Intervals 24:00 [5] | |
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| 1 min, 2 min, 3 min, 4 min, then back down the ladder... |
| Running 40:00 [3] | |
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Monday Nov 24 |
| Orienteering 40:00 [4] | |
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| wet at pw |
Sunday Nov 23 |
| Orienteering 1:20:00 [2] | |
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| running around lighthouse park looking at control locations
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Saturday Nov 22 |
| Running 40:00 [4] | |
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| 8 km cross-country race in white rock |
Thursday Nov 20 |
| Weight training 50:00 [2] | |
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Wednesday Nov 19 |
| Running 24:00 [5] | |
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| 2 mins intervals with sit ups and push ups in between. 6 of them. |
| Running 50:00 [3] | |
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| running around... up some stairs, around jericho, arguing what type of interval to do. Also some running exercises on the field. |
Monday Nov 17 |
| Orienteering 46:00 [4] | |
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Sunday Nov 16 |
| Orienteering 43:00 [4] | |
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| determinator at mundy park |
| Running 15:00 [3] | |
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| cool down with ilze |
Saturday Nov 15 |
| Running 28:00 [3] | |
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Wednesday Nov 12 |
| Running 40:00 [3] | |
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| Intervals 30:00 [5] | |
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Monday Nov 10 |
| Orienteering 42:00 [3] | |
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Sunday Nov 9 |
| Running 1:30:00 [3] | |
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| running on the north shore, up to the damn and back.... thought i was going to die.... very sore, and they were all way faster than me. |
Saturday Nov 8 |
| Running 1:00:00 [4] | |
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| haney to harrison, leg 4, felt ok, shins hurt a bit on the downhill, psoas on the left was a bit tight.... overall a pretty good run, not exactly sure of the time, i think a bit more than an hour, but i forgot to start my watch. ;) |
Wednesday Nov 5 |
| Running 32:00 [3] | |
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| Intervals 10:00 [3] | |
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| 8 sprint intervals, with some sit ups and push ups in between. |
| Stretching/exercises 10:00 [2] | |
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Monday Nov 3 |
| Orienteering 30:00 [4] | |
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Sunday Nov 2 |
| Running 48:00 [3] | |
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| run with thomas and magnus.... though i was going to die, going up the hill, they had to wait for me at the top... |
Saturday Nov 1 |
| Intervals 30:00 [5] | |
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| intervals, 600 ish, 400, 300... aprox. 3 times. |
| Running 25:00 [3] | |
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| warm up, warm down, and some exercises. |