Training Archive: salalIn the 30 days ending 2006-04-30:
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| 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 | H | F | S | S | |||||||||||||||||||||||||||||||||||||||||||||||
Sunday Apr 30 | ||
| Running 42:00 [5] 10 km (4:12 / km) | |
| shoes: Brooks racing flats | ||
| Times columist 10km. Not a very good race, several things went wrong:
1. Forgot sports bra at home in vancouver (the race was in victoria) as it was wet and drying on the rack. Then failed to realize this till 10pm at night when I got all my stuff ready for the next day. Had to borrow one that did not fit so well from my brother's girlfriend... also used some athletic tape (got two winds around, then ran out). Pure stupidity??? 2. Had a bit of a stitch... I think it was in km 2-3. Managed to run through it, but I think I slowed down for awhile. Didn't eat properly??? 3. In km 8-9 I started to get a weird winded feeling (but somehow more down in my stomach)... like I couldn't catch my breath properly. Had to slow down to a jog, then it continued to get worse, so had to walk for 30 seconds... asthma, something else??? Some of the km marker were probably not placed perfectly... 3:55 - marker wrong 4:13 4:08 - got stitch 3:54 - downhill 4:23 4:21 8:16 - missed marker 4:40 - got weird winded feeling 4:13 | ||
| Running warm up/down 15:00 [2] | |
| warm up for TC 10km | ||
| Orienteering 23:00 [3] | |
| Contour-O at Mount Tolmie, very good exercise | ||
| Orienteering 28:00 [4] | |
| ~7 1st loop
~ 2 rest 9:26 2nd loop 4:16 rest 5:28 3rd loop 3:56 rest 4:36 4th loop 4 loops on Mount tolmie, fun little map. We had 2 copies so made 2 loops on each, then had to wait for someone to come back to switch off to run a loop. | ||
| Orienteering 42:00 [2] | |
| Orienteering at Thetis lake, thomas made a little course for us to run. | ||
Friday Apr 28 | ||
| Biking 1:05:00 [2] | |
| bike ride with thomas | ||
Thursday Apr 27 | ||
| Running 1:10:00 [3] | |
| run in PS park with magnus and matthias, felt good... running felt fun! | ||
| Plyometrics 7:00 [1] | |
| plyometrics at dunbar park | ||
Wednesday Apr 26 | ||
| Running warm up/down 5:00 [2] | |
| Orienteering 21:00 [4] | |
| WET at minoru, fun short course, almost perfect with my navigation. | ||
Tuesday Apr 25 | ||
| Soccer 20:00 [1] | |
| keep away with meghan *2, thomas and robin. | ||
| Running warm up/down 15:00 [2] | |
| Intervals 21:00 [5] | |
| Standard 900m trail loop at musqueam.
3:35 Interval 2:41 Rest 3:32 I 1:41 R 3:34 I 2:03 R 3:34 I 2:24 R 3:36 I 2:52 R 3:30 I | ||
| Running 15:00 [1] | |
| rest in between intervals | ||
| Soccer warm up/down 45:00 [2] | |
| soccer with the group after intervals at musqueam. Thomas, Magnus, and Matthias against John, Meghan, Robin and I (who basically cannot play soccer so I act as someone who just gets in the way).
plus little bit of warm down jog home. | ||
Monday Apr 24 | ||
| Running 15:00 [2] | |
| jog down to bottomlands to work on the map, then spent most of the day mapping and walking around for lunch and stuff. | ||
Sunday Apr 23 | ||
| Orienteering 20:00 [2] | |
| placing controls at nose hill | ||
| C • colors? 10 | ||
| Orienteering 25:00 [2] | |
| placing controls at u of c, plus warm up jog and silly walks etc with group | ||
| Orienteering 20:00 [2] | |
| picking up controls at u of c | ||
| Orienteering 18:00 [3] | |
| following people around at nose hill, some breaks when waiting for another person to come along. | ||
| Plyometrics 5:00 [1] | |
| with group, led by thomas, at nose hill | ||
Saturday Apr 22 | ||
| Orienteering 40:00 [2] | |
| placing controls on nose hill
very cold... | ||
| Orienteering 30:00 [2] | |
| placing controls at sait and princes island | ||
| Orienteering 11:00 [5] | |
| sprint at bottomlands, a re-run from friday for most other people.
Not the best map in the world... | ||
Thursday Apr 20 | ||
| Biking 1:05:00 [2] | |
| biking with thomas, some impromptu races, and some really easy downhill bits.
Been giving my butt muscle a rest from running.... despite some physio a while back, started getting worse again. | ||
Wednesday Apr 19 | ||
| Orienteering 36:18 [4] | |
| WET at Acadia, not the best route around the score-o part at the begining (started out on an unideal one). Then had to try to ditch charlie and then ian near the end.... ;) | ||
Tuesday Apr 18 | ||
| Biking 20:00 [2] | |
| cycling too and from choices, where I bought some stuff for dinner and had lunch. | ||
| Running warm up/down 40:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| 30 mins warm up - felt a big sluggish, but had a drink of water so then the tummy felt a bit better, then managed to kick the sluggishness out of my legs;)
10 mins of warm down - including running through the ever present large puddle. | ||
| Intervals 21:30 [5] | |
| shoes: Mizuno nirvana road runner | ||
| ~570 metre intervals times 10
2:07 I (ran a slightly shorter way) 1:30 R 2:07 I 1:31 R 2:12 I 1:43 R 2:12 I 1:32 R 2:11 I 1:29 R 2:09 I 1:31 R 2:10 I 1:35 R 2:08 I 1:25 R 2:09 I 2:03 R 2:09 I | ||
| Plyometrics 5:00 [1] | |
| some stretching and plyometrics and end of run. | ||
| Running 14:00 [1] | |
| rest in between intervals | ||
Monday Apr 17 | ||
| Stretching/exercises 40:00 [1] | |
| physio exercises and stretching, plus some other strength stuff. Then went and sat in the hot tub for 10 mins. | ||
| Biking 58:00 [2] | |
| cycling with thomas, around to shaugnasey, then over to choices to get some food for dinner, then home.
| ||
Sunday Apr 16 | ||
| Running 1:42:00 [2] | |
| run with meghan up western part of baden powell trail. very beatiful trail... some nice flat bits, some steep scrambly bits.
| ||
Saturday Apr 15 | ||
| Running 37:00 [3] | |
| shoes: Mizuno nirvana road runner | ||
| warm up, including about 25 mins or running on trails in the park, then 12 mins of silly walks and strides. | ||
| Intervals intervals 12:00 [5] | |
| shoes: Mizuno nirvana road runner | ||
| 10 times 300 metre intervals with 100 metre walk/jog in between. First one a bit slow, but then pretty consistent. Felt ok, but on the later half ones it was painful in the legs on the last 100m.
1:07 Interval 1:30 Rest 1:05 I 1:30 R 1:04 I 1:29 R 1:03 I 1:33 R 1:03 I 1:32 R 1:03 I 1:34 R 1:03 I 1:31 R 1:04 I 1:35 R 1:02 I 1:35 R 1:01 I | ||
| Running 16:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| rest between intervals | ||
| Running 28:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| squats up stairs (both feet and one foot at a time), little hops over tiny hurdles, more silly walks, and a bit of a jog to warm down. | ||
Thursday Apr 13 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Adidas trail runners | ||
| warm up | ||
| Intervals 15:00 [5] | |
| shoes: Adidas trail runners | ||
| 3:37
1:50 3:36 2:37 3:37 2:20 3:39 4 times the trail loop at musqueam, but my bowels started to hurt like a $#*@*% so I did not do a 5th as planned. Continued to have pain the rest of the evening. | ||
| Running 6:00 [1] | |
| rest - walk/jog between intervals | ||
| Running warm up/down 34:00 [2] | |
| shoes: Adidas trail runners | ||
| warm down run | ||
Wednesday Apr 12 | ||
| Orienteering 28:00 [4] | |
| shoes: Adidas trail runners | ||
| wet at central park, light out so no headlamp. Fast, with ian ahead, near, and then behind me... :) | ||
Tuesday Apr 11 | ||
| Stretching/exercises 30:00 [1] | |
| physio exercises, some weights for arms, some crunches, stretching | ||
| Running 1:15:00 [2] | |
| shoes: Adidas trail runners | ||
| run with meghan in pacific spirit park | ||
Monday Apr 10 | ||
| Running 24:00 [3] | |
| shoes: Mizuno nirvana road runner | ||
| fastish warm up run with thomas over to jericho. | ||
| Plyometrics 20:00 [1] | |
| lots of jumping and such... organized by thomas who looked lots of exercises up :) | ||
| Running 40:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| slower run home, looking at some of the amazing houses near the beach... | ||
Sunday Apr 9 | ||
| Orienteering 1:02:00 [4] | |
| shoes: jalas o-shoes | ||
| Orienteering race at silver valley. A bit rusty at forest orienteering/running. Tried to go straight on #4, a dumb idea, and got to the left (lost ~1 min). Then on # 8 thomas and I pulled each other off... and lost about 2 minutes as we both relocated in different ways. Other than that, was pretty good, need to practice being smoother... forest was rough and slippery.
| ||
Saturday Apr 8 | ||
| Running 36:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| 30 mins warm up, plus some strides and silly walks. | ||
| Intervals 13:00 [5] | |
| shoes: Mizuno nirvana road runner | ||
| 6 times 400 then 200.
1:28 - 400 m 55 - Rest 40 - 200 m 3:02 - Rest 1:25 I 59 R 38 I 3:09 R 1:23 I 1:09 R 39 I 3:19 R 1:23 I 1:00 R 38 I 2:46 R 1:19 I 1:07 R 39 I 3:00 R 1:22 I 1:25 R 37 I | ||
| Running 24:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| rest in between intervals | ||
| Stretching/exercises 10:00 [1] | |
| some medicine ball stuff, and silly walks | ||
| Running warm up/down 15:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| warm down run | ||
Thursday Apr 6 | ||
| Running 43:00 [2] | |
| run out to ubc, mostly on trail with thomas cycling next to me :) | ||
| Stretching/exercises 10:00 [1] | |
| a little bit of strength and stretch at the ubc weight room... then went to hot tub after. | ||
| Running 29:00 [2] | |
| run home from sasamat, took some little trails (some of which kinda ended) for fun. | ||
Wednesday Apr 5 | ||
| Orienteering 32:00 [4] | |
| WET at jericho, had people near me the whole time (just charlie at the end), so ran at pretty high intensity | ||
Tuesday Apr 4 | ||
| Intervals 15:00 [5] | |
| 5 times up stairs from beach to museum of anthropology.
2:38 Interval (slightly too fast) 3:15 Rest 2:46 I (lower abdomen cramps at top...) 3:16 R 2:41 I 2:58 R 2:40 I 3:11 R 2:44 I | ||
| Running 43:00 [2] | |
| warm up 22,
Time running back down stairs between interval (approx) and 11 mins warm down (people seemed to want to stop). | ||
Monday Apr 3 | ||
| Running 34:00 [3] | |
| run with magnus in PS park | ||
| Core 36:00 [1] | |
| circuit *6 with bosu, "marsh running", ect... | ||
Sunday Apr 2 | ||
| Running 1:38:00 [2] | |
| long run on north shore - bumpy/rocky strails with some steep sections | ||
Saturday Apr 1 | ||
| Running warm up/down 30:00 [3] | |
| warm up run.... pretty fast since mo and her friend were setting the pace. and some strides and a's and b's after | ||
| Intervals intervals 10:00 [5] | |
| 4 times 400 then 200 metre intervals
1:30 Interval - 400m 1:09 Rest 43 Interval - 200m 2:52 Rest 1:30 1:11 41 3:12 1:29 1:16 41 3:22 1:28 1:34 39 | ||
| Running 15:00 [1] | |
| rest between intervals | ||
| Running warm up/down 35:00 [2] | |
| warm down jog and a's and b's | ||
| Running 35:00 [2] | |
| running around after magnus while he ran a course from the sprint camp (but I took some shortcuts so didn't really do the course as I was tired) | ||
| Weight training 30:00 [1] | |
| at weight room with magnus | ||