Training Archive: salalIn the 30 days ending 2008-04-30:
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| 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 | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Note | |
| Hiking juan de fuca trail - easy day | ||
Tuesday Apr 29 | ||
| Running 32:00 [3] | |
| Running on the treadmill in the gym, as I couldn't really get away for very long. Ramped up the speed over the first 10 mins. Then upped it by 1 km/hr each 10 mins after (10km/hr-11km/hr-12km/hr). It seems that the speed on the treadmill felt much harder than I thought it would, as I feel I can run at that "intensity" at a higher pace on the roads. Needless to say I felt slow. Possible the treadmill is uncalibrated, or that I just am not used to running on it so it somehow seems harder? Also, it was warm it the room and sweated quite a bit. | ||
| C • Pace 2 | ||
| Running 10:00 [4] | |
| time at a higher intensity on treadmill | ||
Monday Apr 28 | ||
| Weight training 45:00 [3] | |
| Legs (1 leggged, squats and lunges with weights, glutes) arms (sitting on ball, and some machine), core (with ball: side crunches, lower abs, etc). | ||
Sunday Apr 27 | ||
| Running 1:30:00 [3] 13 km (6:55 / km) | |
| Run with Petra, Meghan, Magnus, and Benoit in trails on the north shore. | ||
Saturday Apr 26 | ||
| Running 1:05:23 [3] 11.82 km (5:32 / km) | |
| Run in PS park with thomas and petra | ||
Friday Apr 25 | ||
| Weight training 20:00 [1] | |
| Legs, arms, and core | ||
| Running 31:00 [3] | |
| warm up run to meet petra with meghan, then more running as we decided what we would do as a workout. | ||
| Intervals intervals 10:00 [5] | |
| 4 times up the cement trail in ravine park, then a longer rest, and 4 more times. The trail was gradual up, with some flat spots, and then 3 short steep hills interspersed throughout, hard to stay nice and upright on the hills. All three of us were generally the same speed (in a little pack 2 abreast and one behind or one in front and two behind), but meghan led at first, then petra had a few very strong ones in the middle, and I had some time in front on the last few.
1:16 - I 2:00 - R 1:14 - I 2:00 - R 1:13 - I 2:03 - R 1:11 - I 5:01 - bigger rest 1:11 - I 2:06 - R 1:12 - I 2:01 - R 1:15 - I 2:14 - R 1:14 - I | ||
| Running 17:00 [2] | |
| Rest between intervals - jogging down the hill, longer jog on the bigger rest | ||
| Running 27:00 [3] | |
| Run along the railway tracks, then home | ||
Wednesday Apr 23 | ||
| Orienteering 28:22 [4] | |
| WET at musqueam | ||
| Running 20:00 [2] | |
| warm up / warm down | ||
Tuesday Apr 22 | ||
| Running 27:00 [3] | |
| warm up and 6 strides | ||
| Intervals intervals 15:00 [5] | |
| 5 times 800m - shins still hurting more than usual, or maybe I am just more aware of them?
2:59 - 800 2:00 - rest 2:59 - I 2:01 - R 3:01 - I 1:59 - R 3:01 - I 1:58 - R 3:03 - I | ||
| Running 8:00 [2] | |
| rest time | ||
| Running 20:00 [2] | |
| some ABC's, lunges, plyo stuff, and warm down with Petra | ||
Monday Apr 21 | ||
| Weight training 20:00 [1] | |
| squats, 1 legged stuff, arms, core | ||
| Running 1:00:00 [3] 1000 km (4 / km) | |
| Run with meghan and petra in the hilly bit of PS park near the beach. | ||
Sunday Apr 20 | ||
| Running 25:00 [2] | |
| Warm up / warm down | ||
| Running race 41:12 [5] 10 km (4:07 / km) vdot: 50.2 | |
| Sun Run - shins hurt, kinda slow in the middle (some mental argument about why the hell I was running this thing), but ok race... Still same speed I have been for the last few years ;(
3:39 (downhill for fist half of this km) 4:09 4:08 4:06 4:21 (uphill) 4:11 8:24 (missed a km marker) 4:13 3:57 | ||
| Orienteering 1:03:00 [3] 4.32 km (14:35 / km) | |
| Orienteering in lighthouse park in the evening. Then picnic after. | ||
Saturday Apr 19 | ||
| Running 14:00 [2] | |
| (sick) | ||
| jog with thomas up to the movie store and back. | ||
Friday Apr 18 | ||
| Running 10:00 [2] | |
| warm up / warm down | ||
| Orienteering 54:36 [3] 10.2 km (5:21 / km) +187m 4:54 / km | |
| Orienteering test course at Everett Crowley. Never ran it before, so I suppose it is not a test course yet (but it is for thomas). I am sure I will improve the second time, as I made a few mistakes. Pushed hard at the beginning, but had a few bobbles and slowed down in the middle. Tried to speed back up but was cold and stiff. It hailed on us... | ||
| Note | |
| (sick) | ||
| Still rather phlegmy, but running does not seem to make things worse (but getting very cold for a prolonged period after the run might have). | ||
Wednesday Apr 16 | ||
| Running 10:00 [2] 1.46 km (6:51 / km) | |
| warm up jog with petra and meghan | ||
| Orienteering 1:13:00 [2] 5.49 km (13:18 / km) | |
| (sick) | ||
| WET at whytecliff park. Still sick, and hadn't been felling that well all day, but decided an easy run might not hurt. So I ran with Meghan and gave her some orienteering tips and chatted. We may have had the longest time on the course ;) although, this is a pretty slow area what with the scrambling on rocks and tiny trails. | ||
Tuesday Apr 15 | ||
| Weight training 30:00 [1] | |
| In a break at the gym, not feeling so great today.
Worked on arms, 1 legged stuff, core and balancing on ball while lifting weights... | ||
| Note | |
| (sick) | ||
| Was going to go to intervals, but my sore throat from yesterday seems to have turned into a head cold (stuffy nose and blocked ears) along with still having the sore throat. I do not want to still be sick for the sun run on sunday... | ||
Monday Apr 14 | ||
| Stretching/exercises 5:00 [1] | |
| some leg stuff and core | ||
| Running 56:00 [3] 9.7 km (5:46 / km) | |
| (sick) | ||
| Run with Petra around false creek. Have a sore throat today... | ||
| Stretching/exercises 10:00 [1] | |
| stuff for core/arms/legs with Petra in the park after the run. | ||
Sunday Apr 13 | ||
| Running 3:00 [2] | |
| very short warm up | ||
| Orienteering 1:17:52 [4] 9.6 km (8:07 / km) | |
| Orienteering at Silver Valley, took a lot of straight routes, some did not pan out, some did... | ||
Saturday Apr 12 | ||
| Running 1:55:00 [3] 15.7 km (7:19 / km) +700m 5:59 / km | |
| Run with Meghan and Petra on the trails, felt pretty dead by the end, could tell my legs did not appreciate the last small hills. | ||
Friday Apr 11 | ||
| Weight training 15:00 [1] | |
| usual strength: 1 legged stuff, arms, core | ||
| Running 54:00 [2] 8.58 km (6:18 / km) | |
| jog out to UBC with dad | ||
| Intervals 18:00 [4] | |
| 2:58 Stairs
2:44 Down 2:56 Stairs 2:46 Down 2:59 Stairs 2:59 Down 2:49 Stairs (pushed it harder on the last little bit, surprising how much time you can gain from pushing the double stepping). | ||
| Running 47:00 [2] 7.27 km (6:28 / km) | |
| home | ||
Thursday Apr 10 | ||
| Running 27:00 [2] 4.66 km (5:48 / km) | |
| Warm up around campus, felt heavy. | ||
| Running 11:44 [4] 2.71 km (4:20 / km) | |
| Tried to do a steady, using the gps to keep a good speed. Felt like crap, and couldn't seem to get past it. I ended up back at thomas's, thinking maybe if I ate a snack I would feel better, but abandoned the workout ;( | ||
Wednesday Apr 9 | ||
| Orienteering 43:00 [2] 5.31 km (8:06 / km) | |
| Putting out pinflags for WET. | ||
| Orienteering 10:00 [2] | |
| Putting out pinflags for the extra Micro-O loop | ||
Tuesday Apr 8 | ||
| Weight training 20:00 [1] | |
| The usual: arms, 1 legged stuff, core, stretching | ||
| Running 26:00 [3] | |
| warm up run with the group and strides with petra | ||
| Intervals 18:19 [4] 4.8 km (3:49 / km) | |
| 6 times 800 metres at the track. Just came from my massage appointment. Do not thinks running this was the best idea as I felt almost too loose, and may have undone everything he worked on.
3:00 Interval - had petra there to push me 2:01 Rest 3:03 I - petra dropped off, as she is still a bit sick 2:13 R 3:04 I - legs really started to feel heavy in the second half 2:14 R 3:03 I 2:13 R 3:04 I 2:34 R 3:05 I Hard to push went almost completely by myself, 2 faster girls slightly ahead (but not on the last one as they only did 5). | ||
| Running 10:00 [2] | |
| rest between intervals | ||
| Running 26:00 [2] | |
| ABC's, lunges, some plyometrics, and warm down run with petra. | ||
Monday Apr 7 | ||
| Orienteering 24:53 [3] 4.41 km (5:39 / km) | |
| Fun course at oak park, that thomas drew. Saw petra for the first half, and then was by myself. | ||
| Running 26:37 [2] 4.52 km (5:53 / km) | |
| Warm up/down to the orienteering from Petra and Henrik's house. | ||
Sunday Apr 6 | ||
| Running 1:54:00 [3] 14.3 km (7:58 / km) +700m 6:24 / km | |
| Steep run on the north shore from Magnus's house. Thomas and Henrik went ahead, and came back a few times, until we got on the dirt road going up Mt. Fromme, and they disappeared in an attempt to run to the top of the mountain. Magnus and I got pretty far too, and experienced some weather changes as well as finding some more cool little mountain bike trails and a log cabin ruin. Basically went up and up and up, then back down. GPS not very good at the data for elevation, as too much noise is introduced and so it thinks we have climbed further. | ||
Saturday Apr 5 | ||
| Orienteering 42:00 [3] | |
| Checking control locations for this week's WET. | ||
| Intervals 4:00 [4] | |
| 4 times up a steep grassy hill on the side of sfu. | ||
| Running 10:00 [2] | |
| skipping 2:00 [2] | |
Thursday Apr 3 | ||
| Weight training 30:00 [1] | |
| Legs - 1 legged stuff, isometrics, squats/lunges with weights
Arms - On ball = flys, press, overhead, bicep curls Machine = lat pulldown, row Core - push up/curl, crunches, side crunches | ||
| Running 23:00 [3] | |
| warm up and some strides | ||
| Running 11:04 [4] 3.2 km (3:27 / km) | |
| 10 times 400 metres at the track team.
1:24 Interval 2:00 Rest 1:23 I 2:00 R 1:24 I 1:59 R 1:22 I 2:04 R 1:24 I 2:00 R 1:22 I 2:04 R 1:23 I 2:06 R 1:23 I Felt ok, although I had been feeling really sluggish all day. I usually strided pretty well the first 100 metres, then started feeling it. Around the last corner I usually tried to pump the arms to keep the turnover up. | ||
| Running 14:00 [2] | |
| rest between intervals | ||
| Running 22:00 [3] | |
| Warm down and some stretching after. | ||
Wednesday Apr 2 | ||
| Running 12:00 [3] 2 km (6:00 / km) | |
| warm up | ||
| Orienteering 26:39 [4] 5.28 km (5:03 / km) | |
| WET at Oak park, new map by thomas, fun run, tried to take simple routes, and when I didn't I screwed up ;) | ||
| Running 15:30 [3] 2.42 km (6:24 / km) | |
| pick up controls with magnus and henrik | ||
Tuesday Apr 1 | ||
| Running 27:00 [3] 5 km (5:24 / km) | |
| warm up | ||
| Intervals 11:35 [4] 2.64 km (4:23 / km) | |
| Tempo on gravel trail around Langara golf course, trailing behind meghan. Started watch a bit late on this one, and started slower. | ||
| Intervals 11:51 [3] 2.7 km (4:23 / km) | |
| 2nd tempo, truly the full length around. Still dragging... not enough sleep? | ||
| Running 20:00 [2] | |
| warm down and some abc's, strides, and lunges on grass field. | ||