Training Archive: salalIn the 30 days ending 2006-11-30:
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| 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 | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Nov 30 | ||
| Stretching/exercises 10:00 [1] | |
| stretches and a few strength exercises | ||
| Running 31:00 [3] | |
| Running in the snowy slippy trails!!! I went to practice but no other girls showed up, so I had to try to keep up with the few guys that turned up. Luckily they were often slowed by fallen trees (there are tons in the woods right now cause of our "big" snow dump). | ||
Wednesday Nov 29 | ||
| Orienteering 47:00 [3] | |
| Fun WET in the snow, made some stupid mistakes not reading some of the small traps (hedges and such) and turned up the an alley instead of a road once cause I did not read the map carefully. Good workout with some deeper snow and some cleared areas, but hard to really keep the pace up! | ||
Tuesday Nov 28 | ||
| Running warm up/down 16:00 [2] | |
| warm up | ||
| Intervals 23:00 [4] | |
| ~3 mins on first interval when we were trying to find some sort of loop to run in the snow, as the track was covered in chunky icy snow.
~ 1 min rest 3:58 different loop that we finally settled on 1:06 shortish rest since the only boys showed up to the intervals so I started with them 3:52 1:23 3:55 1:20 3:50 so 1 times 3 min interval, then 4 times 4 min interval | ||
| Running warm up/down 19:00 [2] | |
| warm down | ||
Monday Nov 27 | ||
| Cross country ski 1:30:00 [1] | |
| attempted to cross-country ski out to school... the power was off at home and alot of other places and school was cancelled. However, we thought it would be cool to ski around. Lots of trees down and had to take off skis a few times to get through some places. Not all that hard work since it was hard to keep skiing consistently due to cement, fallen trees, etc. | ||
| Running 1:34:00 [2] | |
| run by myself in the evening, I was hoping the power would be back on by the time I got back (it was on across the street) but it wasn't. I ran in my spikes cause it was pretty icy in places and there was snow almost everywhere.
I got attacked by an owl in the woods. The first time it swooped I was unsure if I hadn't just hit a branch with my head. I took out my ponytail just in case it thought it was a squirrel (but magnus has been attacked too and he has no pony tail), then I started running again. It swooped again - this time I saw it, and it landed in a tree near me as I dropped to the ground. I proceeded to talk to it for a bit about how I was not edible while shinning my large night-O light at it, then it flew deeper into the woods. Thinking I could make a quick gettaway I started running again... but it swooped a third time. I then took off my headlamp and turned the thing upsidedown on my head so it was facing back and up (the direction from which it had been swooping) and made a run for it while holding it there. I made it out to the powerline trail... but was still skitish about my head for the rest of the run.... | ||
| C • owls and snow 8 | ||
Saturday Nov 25 | ||
| Running warm up/down 35:00 [3] | |
| warm up and some strides | ||
| Intervals 24:00 [4] | |
| 8:28 (~2km)
1:27 rest 8:37 (~2km) 1:29 rest 4:00 (~1km) | ||
| Running 30:00 [2] | |
| running/warm down, and more strides, abc's and lunges | ||
Friday Nov 24 | ||
| Cross country ski 1:30:00 [2] | |
| Cross-country skiing, mostly with thomas. Some slower bits and some fater bis depending on how good the trail was (some parts not so groomed). | ||
Thursday Nov 23 | ||
| Running warm up/down 21:00 [3] | |
| Intervals 12:00 [4] | |
| 6 times 1 minute on 1 minute off | ||
| Running warm up/down 16:00 [2] | |
| warm down and some strides | ||
Wednesday Nov 22 | ||
| Orienteering 38:00 [3] | |
| running in the pissing rain around trout lake. | ||
Tuesday Nov 21 | ||
| Running warm up/down 21:00 [2] | |
| Running 5:00 [4] | |
| on treadmill attempting to do some hr determination for a lab. Ran at speed 9 (miles per hour?). | ||
| Stretching/exercises 10:00 [1] | |
| stretching and a bit of strength | ||
Monday Nov 20 | ||
| Running warm up/down 17:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| Intervals 33:00 [4] | |
| Stair intervals up from wreck beach, mostly fast single steps and some double for the full 5 times.
255 Interval 252 rest 249 interval 320 rest 248 interval 334 rest 246 interval 424 rest 243 interval 332 rest 115 mostly double stepping up from around halfway point till the quads burned!!! (and I get that shaky leg thing going) | ||
| Running warm up/down 15:00 [2] | |
| warm down | ||
Sunday Nov 19 | ||
| Running 1:10:00 [2] | |
| run at the park on sunday morning... felt rather flat... | ||
Saturday Nov 18 | ||
| Running 35:00 [3] | |
| warm up for race, plus some strides | ||
| Running 19:58 [5] 5 km (4:00 / km) | |
| NAIA finals in louisville kentucky | ||
| Running 50:00 [2] | |
| warm down run around the park area and cheering on the boys race. | ||
Friday Nov 17 | ||
| Running 33:00 [3] | |
| running around the course to check it out, then some strides in spikes | ||
Thursday Nov 16 | ||
| Running 33:00 [2] | |
| jog on the side of the road after we got to the hotel. Met another womens XC team doing the same thing :) | ||
Wednesday Nov 15 | ||
| Orienteering 30:42 [4] 4.8 km (6:24 / km) | |
| WET at ubc, good course and ran pretty hard, especially at beginning. Then I felt i couldn't really keep it up, but still tried to focus and push. | ||
| Running 10:00 [2] | |
| warm down jog | ||
Tuesday Nov 14 | ||
| Running 28:00 [3] | |
| warm up and a few strides | ||
| Running 10:00 [4] | |
| steady | ||
| Intervals 20:00 [5] | |
| 4 times 800m
3:12 - 800 m 2:10 rest 3:04 I 1:58 R 3:07 I 2:05 R 3:06 I | ||
| Running 32:00 [2] | |
| strides, abc's and warm down | ||
Monday Nov 13 | ||
| Running 58:00 [2] | |
| running around campus, and up and down the stairs to wreck beach once. Others were doind more, but I am doing intervals with XC tommorow, and flying to louisville on thursday for the naia's so i figured that multiple stair intervals might stick around a bit too long in the legs :) | ||
Sunday Nov 12 | ||
| Orienteering 1:50:17 [4] | |
| North shore long distance race. On the longer leg I took a straighter route through the ravine with more climb and an small trail to run along instead of road. I lost about 2 minutes to that, but it was much more fun! Other than that a pretty good race, felt good physically. Got a bit tired at the end and started having trouble accelerating after climbing up stairs out of ravines ;) | ||
Saturday Nov 11 | ||
| Running 28:00 [2] | |
| run with peter while thomas was placing controls | ||
Friday Nov 10 | ||
| Biking 30:00 [3] | |
| bike to school and back in rain quickly to hand in an assignment and try to find my lab group. | ||
Thursday Nov 9 | ||
| Running 15:00 [3] | |
| warm up | ||
| Intervals 17:00 [5] | |
| Hill Intervals - on a small hill in the trails, its pretty steep at the beginning then gradually levels off and you have to keep going.
1:06 Hill 1:57 jog/walk back down 1:07 2:28 1:06 2:20 1:05 2:04 1:05 2:02 1:04 Felt pretty good, and pushed pretty hard, had some other girls just next to me or behind me. | ||
| Running 23:00 [2] | |
| warm down | ||
| Running 25:00 [4] | |
| running on the treadmill in the lab. We had to do conconi's test where the speed went up every minute. Also did this other test where you have to run at varying intensities till "exhaustion". So some of this running was an all out sprint for 30 secs, while some was a fast pace for 12 mins. I can't really say I ran till I dropped off the back of the treadmill... and cause of limited time our protocol was not the best since we needed more rest. | ||
Wednesday Nov 8 | ||
| Biking 15:00 [3] | |
| bike into physio/school in the morning. | ||
| Stretching/exercises 20:00 [1] | |
| Exercises and stretches at physio | ||
| Biking 40:00 [3] | |
| biking home from school, stopped at home, then continued on to the wet in richmond. | ||
| Orienteering 23:44 [4] | |
| Wet at minoru, ran by myself but managed to keep a good pace. | ||
Tuesday Nov 7 | ||
| Running 22:00 [3] | |
| warm up on trails | ||
| Running 10:00 [4] | |
| steady for 10 mins | ||
| Intervals 24:00 [5] | |
| 6:13 mile
1:42 rest 6:24 mile 2:12 rest 6:14 mile Felt pretty good, times may have more to do with exactly how we cut the corners... since it was getting dark people were cutting inside the cones I think. | ||
| Running 34:00 [2] | |
| strides, abc's and warm down. | ||
Monday Nov 6 | ||
| Stretching/exercises 35:00 [1] | |
| strength and stretch at the gym below the pool | ||
| Running 10:00 [2] | |
| testing out my new runners, cause the guy in the store said I could still return them if i tried them out on a treadmill and did not like them. I hate treadmills, but I think the shoes are ok. | ||
| Running 22:00 [3] | |
| running on treadmill in lab. Was supposed to be a trial about what happens during environmental stress so I was wearing polar fleece head to toe, gloves, and a rainjacket with hood up.... not very comfortable. | ||
| pool running 30:00 [2] | |
| pool running with thomas in evening. | ||
Sunday Nov 5 | ||
| Running 1:15:00 [3] | |
| Run with cross country team for 1:10, then some strides. | ||
Saturday Nov 4 | ||
| Running 38:00 [3] | |
| warm up (2 loops of course) plus some other jogging and some strides. | ||
| Running race 19:58 [5] 5 km (4:00 / km) vdot: 49.9 | |
| NAIA regional meet. Came middle of the pack. Felt ok, maybe started off too hard... definnetly had nothing left at the end and thought I was going to puke (but I can never kick it at the end anyway). This was in eastern oregon, so it was at a bit of an altitude (at least people kept on talking about that). | ||
| C • so? 4 | ||
| Running 41:00 [2] | |
| warm down | ||
Friday Nov 3 | ||
| Running 15:00 [2] | |
| jogging around to scout out the course in the dark when we finally go to oregon. Also, some strides on the field. | ||
Thursday Nov 2 | ||
| Running 40:00 [3] | |
| 35 min run, then some strides with spikes on. | ||
Wednesday Nov 1 | ||
| Biking 40:00 [3] | |
| biking to and from school, plus some other biking around to put out controls | ||
| Orienteering 15:00 [2] | |
| jogging around to put out controls! | ||