Friday Nov 30 |
 | Running 19:00 [2] | |
| |
| warm up |
| Intervals 32:00 [4] | |
| |
| 2:53 stairs
3:17 down
2:56 stairs
3:51 down
2:50 stairs
3:55 down
2:48 stairs
|
| Running 9:00 [2] | |
| |
| warm down |
| Biking 1:10:00 [2] | |
| |
| bike from ubc to work and back |
Thursday Nov 29 |
| Running 30:00 [3] | |
| |
| running on treadmill |
| Running 15:00 [4] | |
| |
| running on treadmill at higher intensity. Started at 6ish then 6.5 for 5 minutes then 7, 7.5, 8, 8.5, 9 then 10 minutes back at 6.5. So counting anything above 8 as higher intensity. I find it hard to run on treadmills... have to really convince myself to keep running.
|
| Weight training 15:00 [1] | |
| |
| some free weights and core |
Wednesday Nov 28 |
| Biking 25:00 [2] | |
| |
| bike to ubc |
Monday Nov 26 |
| Running 1:07:00 [3] | |
| |
| run in the forest with Meghan... thought maybe we would go to the north shore if it was nice out, but it was cloudy, and is supposed to rain later in the day. |
Sunday Nov 25 |
| Running 59:00 [3] | |
| |
| run on mostly pretty soft sandy ground at iona park, out the spit and back. |
Saturday Nov 24 |
| Biking 1:00:00 [2] | |
| |
| to and from work |
Friday Nov 23 |
| Running 24:00 [3] | |
| |
| warm up to gym (19 mins) and run home (5 mins) |
| Weight training 40:00 [1] | |
| |
| Core, free weights for upper body, balancing, squats |
| Biking 1:00:00 [2] | |
| |
| bike to and from work, bit cold and icy |
Thursday Nov 22 |
| Biking 1:00:00 [2] | |
| |
| to and from work |
Wednesday Nov 21 |
| Running 7:00 [2] | |
| |
| warm up with petra |
| Orienteering 29:42 [4] | |
| |
| WET at Acadia, good course, made some small mistakes, lots of fun! |
| Running 18:00 [2] | |
| |
| warm down |
Tuesday Nov 20 |
| Note | |
| (sick) |
| Felt pretty cruddy yesterday, and I only got out for an hour and a bit to map the last bit at UBC. Pretty much rested the rest of the day. Very stuffed up and lethargic.
Felt better today, so am hoping these two days of rest will have paid off and I can start training properly again. |
Sunday Nov 18 |
| Running 2:20:00 [3] | |
| |
| run up to second and first pump on Seymour mountain. Snow made it a good workout, but tough going sometimes... Lots of fun jumping and sliding in the snow :). Then ran back down and over to dog mountain, but that trail was just icy, not snowy, so not so good. 2 hours and 40 minutes total time out, but we looked at the view a few times, and the boys apparently only ran for about 2 hours (Henrik actually bothers to stop his watch when they stop). Petra and I kept on getting behind, then when they found a viewpoint they would wait. Works well training group wise :)
|
| Note | |
| (sick) |
| Have been feeling under the weather, slight sore throat. Do not feel very good this evening after the run, but it was so much fun!!! |
Saturday Nov 17 |
| Swimming 10:00 [3] | |
| |
| Attempt at front crawl (400m of it)... totally got beaten by thomas, I am so not used to swimming, and never really have been very good at it, even when I do it more often. It may have something to do with my history of asthma... I find the breathing very hard and often feel dizzy. |
| Swimming 15:00 [2] | |
| |
| breastroke warm up and warm down |
Friday Nov 16 |
| Biking 30:00 [2] | |
| |
| biking to work |
Thursday Nov 15 |
| Biking 30:00 [2] | |
| |
| to work |
| Running 11:00 [3] | |
| |
| |
| Running 20:00 [4] | |
| |
| 4 time 4 mins fast 1 min jog |
| Biking 30:00 [2] | |
| |
| home in the rain |
Wednesday Nov 14 |
| Running 9:00 [2] | |
| |
| warm up |
| Orienteering 25:58 [4] | |
| |
| |
Tuesday Nov 13 |
| Running 31:00 [3] | |
| |
| |
| Weight training 45:00 [1] | |
| |
| stretching, core, and weights |
| |
| C • weights 6 |
| Running 5:00 [2] | |
| |
| run home |
Monday Nov 12 |
| Running 1:00:00 [3] | |
| |
| |
Sunday Nov 11 |
| Running 5:00 [2] | |
| |
| warm up |
| Orienteering 1:54:58 [4] 14.6 km (7:52 / km) | |
| |
| Long distance on the north shore |
Saturday Nov 10 |
| Biking 1:00:00 [2] | |
| |
| bike to and from work |
Friday Nov 9 |
| Running 1:15:00 [3] | |
| |
| run on the north shore with Meghan and Nevin |
Thursday Nov 8 |
| Running 40:00 [3] | |
| |
| run out to the stairs at ubc |
| Intervals 36:00 [4] | |
| |
| I accidentally deleted the splits from stair intervals, they were about the same as last week (but I felt less spry... so they were a bit harder to push out). Tried to do as much double steping as my quads could handle.
~2:40-2:50
then 3-4 minutes to get back down.
6 times over.
|
| Running 10:00 [2] | |
| |
| stretching and cool down |
Wednesday Nov 7 |
| Biking 1:00:00 [2] | |
| |
| bike to and from work |
| Running 15:00 [2] | |
| |
| warm up |
| Orienteering 23:30 [4] | |
| |
| WET at Minoru |
| Running 5:00 [2] | |
| |
| warm down |
Tuesday Nov 6 |
| Biking 30:00 [2] | |
| |
| bike to work |
Sunday Nov 4 |
| Running 12:00 [3] | |
| |
| warm up |
| Orienteering 1:00:00 [3] | |
| |
| Stars on Nesters Hill, put out mini flags for one loop, then ran other four (times 3 stars). |
| |
| C • interesting 2 |
| Running 5:00 [2] | |
| |
| warm down |
| Running 40:00 [3] | |
| |
| run up squamish chief, walked/ran pretty hard... it was steep |
| Running 35:00 [2] | |
| |
| coming back down the chief... got kinda dark! |
Saturday Nov 3 |
| Running 30:00 [2] | |
| |
| run on rough trails and through terrain to start of training. |
| Orienteering 1:20:00 [3] | |
| |
| orienteering on brandiwine with Petra and Katherine |
| Running 25:00 [2] | |
| |
| run back to car |
| Orienteering 45:00 [3] | |
| |
| Terrain running, trail running, and o-tervals on Lost Lake |
| Orienteering 20:00 [4] | |
| |
| faster part (estimated time running faster during o-tervals) |
Friday Nov 2 |
| Biking 1:00:00 [2] | |
| |
| |
Thursday Nov 1 |
| Biking 55:00 [3] | |
| |
| bike to work, then bike home from ubc |
| Running 15:00 [2] | |
| |
| warm up |
| Intervals 38:00 [4] | |
| |
| 6 times up the stairs from wreck beach to the museum of anthropology
2:49 Stairs
4:12 Down
2:48 S
4:26 D
2:41 S
3:10 D
2:44 S
3:58 D
2:44 S
4:04 D
2:46 S
|
| Running 10:00 [2] | |
| |
| warm down |