Training Archive: salalIn the 30 days ending 2006-09-30:
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| 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 | H | F | S | ||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Sep 30 | ||
| Running 25:00 [2] | |
| warm up for race, some strides and stretching | ||
| Running 20:13 [5] 5 km (4:03 / km) | |
| shoes: Brooks racing flats | ||
| 5 km cross country race (time: 20:12:80 if I remember rightly... but the results aren't on the web). Felt a bit slow at the beginning, found a good pace in the middle part and passed some people. Near the end I think I kept pace but I couldn't pick it up and in the last 300 meters (on a track), I got passed by some women. Only one main hill, the rest pretty flat. | ||
| Running 30:00 [2] | |
| warm down jogging. Also did some stretching and some of my exercises. There were ice baths, so I stood it one for 8 mins. After managing to get through the first 2 mins, it felt pretty good. | ||
| C • race 3 | ||
Friday Sep 29 | ||
| Running 25:00 [2] | |
| jog around the race course, and some strides on the track. Stiff after long car ride. | ||
Thursday Sep 28 | ||
| Running 40:00 [3] | |
| running with X-country team. 35 mins running at a good pace, then some strides. | ||
Wednesday Sep 27 | ||
| Biking 20:00 [2] | |
| bike to physio/school in morning. | ||
| Stretching/exercises 20:00 [1] | |
| exercises and stretching at physio. | ||
| Running 40:00 [2] | |
| slowish run with the Uhill cross-country team, then some abc's | ||
| Biking 15:00 [2] | |
| biking to WET from school | ||
| Orienteering 36:00 [3] | |
| running at WET, reasonably fast. Except I stopped a few times in the middle part (when I caught up to a bunch of people after starting late) to help people who were confused (the course did some funny loops). | ||
Tuesday Sep 26 | ||
| Stretching/exercises 30:00 [1] | |
| physio exercises and stretches | ||
| Running 25:00 [3] | |
| warm up and some strides | ||
| Running 10:00 [4] | |
| 10 mins steady - unfortunately not out and back as we usually do, so I don't think my pace was very good. | ||
| Intervals 18:00 [5] | |
| 3 times 1200m around the fields.
4:50 1:31 5:00 (not well paced as others around me changed pace) 1:34 4:52 (running with spikes) | ||
| Running 25:00 [2] | |
| strides, silly walks, warm down. | ||
Monday Sep 25 | ||
| Biking 5:00 [3] | |
| cycling on stationary bike at physio | ||
| Stretching/exercises 15:00 [1] | |
| stretching and exercices at the physio | ||
| Running 36:00 [2] | |
| run with thomas in the afternoon. We were both pretty tired from the weekend. Went down to wreck beach and along it for awhile. | ||
Sunday Sep 24 | ||
| Running 4:00 [2] | |
| running around, warm up for sprint (I wasn't very good about it). | ||
| Orienteering 20:01 [4] | |
| Sprint at Stanley park. The boys had somewhere around 18 mins. | ||
| Orienteering 1:04:00 [4] | |
| Long route choice race on the old map (a bit iffy). Thomas ran it in 51. | ||
| Running 33:00 [2] | |
| picking up controls with thomas. | ||
Saturday Sep 23 | ||
| Running 1:39:00 [3] | |
| Run near alice lake with meghan M and Thomas. First we went up a big hill (nice view) then back down, and then back up to a plateau area with some smaller lakes and mountain bike trails. Then down some logging roads and back around the other side of the lake. Kept a pretty decent pace most of the time.
| ||
| Running 32:00 [2] | |
| Another run just after at the mountain biking area. A bit slower with some exploring :)
| ||
Thursday Sep 21 | ||
| Running 18:00 [3] | |
| warm up to hill and 2 strides. | ||
| Intervals 17:00 [5] | |
| 6 times up a hill in the PS park trails. First reasonably steep up, then somewhat flattens out and you just have to keep going...
1:09 Interval 1:41 Rest 1:10 I 1:43 R 1:11 I 1:50 R 1:09 I 1:48 R 1:11 I 1:52 R 1:09 I | ||
| Running 20:00 [2] | |
| warm down, then ran around the field a bit with my new spike on. | ||
| Stretching/exercises 15:00 [1] | |
| physio and strength exercises | ||
Wednesday Sep 20 | ||
| Biking 10:00 [2] | |
| cycling on the stationary bike at the physio | ||
| Stretching/exercises 10:00 [1] | |
| strength and stretch prescribed by the physio. | ||
Tuesday Sep 19 | ||
| Running 35:00 [2] | |
| warm up and strides and stretching | ||
| Running 15:00 [4] | |
| steady state out and back with the X-country girls | ||
| Intervals 20:00 [5] | |
| 4 times 800 metre intervals
2:45 Intervals (accidentaly did ~600m... we all ran the wrong loop) 1:48 Rest 3:21 Interval 1:49 Rest 3:24 Interval 2:17 Rest 3:20 Interval Started to feel hamstring a bit, but not bad. | ||
| Running 25:00 [2] | |
| 1 set abc's and 6 strides. Then some jogging to warm down. | ||
| Stretching/exercises 5:00 [1] | |
| physio exercises
| ||
Monday Sep 18 | ||
| Running 28:00 [2] | |
| easy run with thomas in the evening after my late class. | ||
| Stretching/exercises 10:00 [1] | |
| physio/massage therapist prescribed exercises. | ||
Sunday Sep 17 | ||
| Running 1:33:00 [3] | |
| Run up towards the lava flow, then had to turn around to go back and meet robin. | ||
| Running 1:39:00 [2] | |
| Run with robin and thomas later in the day after a rest and a bit of a snack. Mostly running on small mountain bike trails and some terrain running. | ||
Saturday Sep 16 | ||
| Running 16:00 [2] | |
| run with thomas in woods after helping with teaching the track club kids how to orienteer. Didn't do any intervals with Thomas cause I was afraid of my hamstring, but I didn't feel it very much and it didn't get any worse. | ||
| Running 37:00 [2] | |
| Run with Thomas, investigating a park. Some running on boardwalks, so on cemented trails, and some of cool springy bog stuff. | ||
| Running 10:00 [2] | |
| 5.5 mins up to dunbar park to go to the gym, and 4.5 mins back down. | ||
| Biking 22:00 [4] | |
| This is officially the most boring intervals I have ever done. I hate stationary bikes, and the angle between the pedals and the seat seemed awqward.
4 mins warming up 5 times 2 min intervals with 1 minute rest (10 mins and 4 mins) 4 mins warm down The gym was really warm, so I was dripping sweat all over the bike. Also, it had those HR sensors. So I averaged above 170 on all of the intervals except the first one (highest was somewhere above 180). | ||
| Stretching/exercises 30:00 [1] | |
| Strength and stretch. Some physio excercises and stretching, also some free-weights. | ||
Friday Sep 15 | ||
| Running 12:00 [2] | |
| Went for a 10 min jog to test the muscles, as carolyn (the massage therapist I went to see) told me to. Also tried 2 strides up at the park. Did still seem to be tense/have problems. But I wonder how much is just in my mind. Sitting at my computer here typing stuff has been causing that side of my butt to go to sleep... | ||
| Stretching/exercises 5:00 [1] | |
| Physio exercises
| ||
Thursday Sep 14 | ||
| Biking 25:00 [2] | |
| Cycle to school | ||
| Biking 35:00 [2] | |
| Cycling around campus, then out to a running shoe store, then back home. | ||
| C • shoes 6 | ||
| Stretching/exercises 5:00 [1] | |
| physio exercises | ||
Wednesday Sep 13 | ||
| Running 49:00 [2] | |
| running slowly so as not to aggravate my injury. Setting out pin-flags for WET. | ||
Tuesday Sep 12 | ||
| Running 28:00 [3] | |
| warm up 22 mins, then strides | ||
| Running 10:00 [4] | |
| 10 mins steady state | ||
| Intervals 24:00 [5] | |
| 3 times a mile around the fields on grass
6:20 Intervals 2:00 Rest 6:29 I 1:55 R 6:35 I | ||
| Running 27:00 [2] | |
| strides and ABCs then some cool down. Started to feel something in my hamstring, especially in last interval.... agghh... now icing and will be careful the next few days. | ||
Monday Sep 11 | ||
| Running 40:00 [3] | |
| running with thomas in evening. Felt lightheaded in middle of run, and had to walk a bit... (time not counted). | ||
Sunday Sep 10 | ||
| Running 10:00 [2] | |
| jogging to start | ||
| Orienteering 1:20:05 [4] | |
| Long race at Brandiwine. Lost contact on #5 and lost about 2 mins... other than that it was a decent race. Overall a good weekend of racing, and fun to race against the boys. | ||
Saturday Sep 9 | ||
| Running 15:00 [2] | |
| warm up for sprint, jogging to start with warm up map. | ||
| Orienteering 13:41 [4] | |
| technical sprint at nesters hill. | ||
| Running 10:00 [2] | |
| warm up to start of Middle in afternoon | ||
| Orienteering 30:34 [4] | |
| Middle race, bit of a mistake on #1, but decent other than that and a few other small bobbles. | ||
Friday Sep 8 | ||
| Stretching/exercises 33:00 [1] | |
| some strength and stretching at the weight room, then went to the hot tub for a few minutes. | ||
Thursday Sep 7 | ||
| Running 30:00 [3] | |
| 24 mins warm up run and some stretching and strides. | ||
| Running 15:00 [4] | |
| 15 mins steady state run, out and back again. | ||
| Running 10:00 [2] | |
| warm down jog | ||
Tuesday Sep 5 | ||
| Running 30:00 [3] | |
| warm up 22 mins, then some strides | ||
| C • back home 10 | ||
| Running 10:00 [4] | |
| 10 mins steady state (out 5 mins, back 5 mins) | ||
| Intervals 18:00 [5] | |
| 3 times 1200m on grass around the fields, lots of girls around me.
4:33 2:18 4:44 1:59 4:30 | ||
| Running 40:00 [2] | |
| warm down run, then run over to where thomas and foubi were. | ||
| Running 15:00 [2] | |
| strides and ABCs after intervals | ||
Sunday Sep 3 | ||
| Running 1:25:00 [3] | |
| run with Thomas, ted and mo in watershed | ||
| C • Forrest 2 | ||
Saturday Sep 2 | ||
| Orienteering 59:43 [4] | |
| running a course that thomas had designed at byrne creek. Lots of fun, crossed ravine several times. Had to keep good pace since thomas started 10 mins behind and my goal was to not have him catch up. | ||