Wednesday Nov 30 |
 | Running 20:00 [3] | |
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| warm up to wet |
| Orienteering 43:00 [3] | |
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| wet - map a bit iffy... and some unmarked contruction... but lots of fun (had to be careful on the cement as it was sometimes icy, so not fast conditions). |
Tuesday Nov 29 |
| Cross country ski (skate) 1:30:00 [2] | |
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| up at cypress at night with headlamp! snow fell today so it was rather lumpy.... my technique was even worse than usual. |
Sunday Nov 27 |
| Running 20:00 [3] | |
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| put a few SI's out, warm up run and then afterwards warm down run while picking up 3 controls. |
| Orienteering race 34:11 [4] *** 5.32 km (6:26 / km) | |
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| Race at Crescent Park, good route choices... lots of fun. Made a small error (~30) on #2, but other than that pretty good. |
Saturday Nov 26 |
| Biking 2:00:00 [2] | |
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| biking on dad's road bike down to burrard bridge, then around false creek to oabc meeting. Then biked home... some slower easier bits, and some faster (with a few hard hills). |
Friday Nov 25 |
| Biking 1:00:00 [4] | |
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| 1 hour ride for study I was participating in... it was at my calculated ventilatory threshold! Quite difficult, but an interesting experience. |
| Running warm up/down 25:00 [3] | |
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| warm up and stretching |
| Intervals intervals 17:00 [5] | |
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| 5 times 800 metres |
| Running warm up/down 20:00 [3] | |
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| warm down and squats, lunges, silly walks |
| Running 17:00 [2] | |
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| jog/walk in between intervals |
Wednesday Nov 23 |
| Biking 10:00 [5] | |
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| VO2 max test (which is why I had to take a rest day yesterday) |
| Orienteering 32:00 [4] | |
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| 3 loops at everett crowley, at one point ended up in a very green area when trying to find an indistinct trail... |
Monday Nov 21 |
| Weight training 1:00:00 [1] | |
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| jogged up to weight room, did usual stuff (some weights/core) and some stretching. Jogged back home... |
Sunday Nov 20 |
| Running 38:00 [3] | |
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| warm up/warm down and rests in between intervals |
| Running 20:00 [4] | |
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| 4 times 5 minute intervals (with 5 mins rest in between) |
| Stretching/exercises 4:00 [1] | |
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Saturday Nov 19 |
| Running long 2:28:00 [3] | |
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| long 20 km run with "fatass club", pretty hilly course! More uphill in first half, but in the second half there was still what is nicknamed the "seymore grind", could not run up all the hills.... had fun on the downhills!
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Friday Nov 18 |
| Orienteering 20:00 [3] | |
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| picked up some of the flags at Queen E |
Thursday Nov 17 |
| Running 50:00 [3] | |
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| 20 min warm up run + 5mins stretching, strides, silly walks...
20 min warm down run + 5 mins squats, lunges, stretching... |
| Intervals intervals 38:00 [5] | |
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| ladder: 200, 400, 600, 800, 1000, 800, 600, 400, 200. Including rests... |
Wednesday Nov 16 |
| Orienteering 31:00 [4] | |
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| wet at queen-e, felt a bit sluggish and it was hilly. |
Tuesday Nov 15 |
| Running long 1:20:00 [2] | |
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| C • Welcome back! 9 |
Monday Nov 14 |
| Running 10:00 [1] | |
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| slow jog up and then back down from weight room |
| Weight training 1:00:00 [1] | |
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| lots of different exercises for arms/legs/core, slightly sore in pecks next day. |
Sunday Nov 13 |
| Orienteering 1:20:00 [3] | |
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| long at knife creek, with controls placed at all but the furthest out ones |
Saturday Nov 12 |
| Orienteering intervals 1:20:00 [4] | |
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| orienteering intervals 6 fast paced orienteering sections with rest in between (no controls, got confused a few times), plus one mass start one at the end... legs felt very tired. |
| Orienteering 40:00 [3] | |
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| run at bond lake, pin flags out - backwards modified m45 course |
Friday Nov 11 |
| Orienteering 40:00 [3] | |
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| 4 loops (star), placed controls on one |
| Orienteering 50:00 [2] | |
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| corridor orienteering |
| Orienteering 45:00 [3] | |
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| night-o at bond map |
Thursday Nov 10 |
| Running 50:00 [3] | |
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| warm up / warm down |
| Intervals intervals 20:00 [5] | |
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| 8 times 400 |
Wednesday Nov 9 |
| Orienteering race 26:00 [4] | |
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| ran pretty hard at wet (night-o) since i ended up on the same loops as ian |