Training Archive: salalIn the 30 days ending 2008-06-30:
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| 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 | M | |||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Note | |
| Travel to europe | ||
Sunday Jun 29 | ||
| Orienteering 25:00 [2] | |
| Putting out flagging tape on the last few controls for the race today. Ran up the ski hill in this loop and tried to focus on good running technique up the hill. Trying to use the keywords "tall, relaxed, twist". | ||
| Running 18:30 [3] | |
| 6:14 warm up
43 hill 1:27 warm up 2:38 hill 7:54 warm up Bit of a fartlek during my warm up... trying to push it on the hills | ||
| Intervals 18:00 [4] +320m | |
| Running a hill on the orienteering map, while the athletes raced. According to the map it was 80m climb. Quite steep, with a bit of a flat bit in the middle.
4:21 Hill 3:29 Jog down 4:20 Hill 3:36 Jog down 4:35 Hill 3:40 Jog down 4:35 Hill | ||
| Running 10:30 [2] | |
| Carefully back down the hill (it was muddy too...) | ||
| Running 7:00 [3] | |
| 3:15 Jogging
15 hill stride 5 jogging 22 hill stride 35 jogging 21 hill stride 1:41 jogging Warm down turned into a bit of a fartlek too, with some small hills that I pushed it up :) | ||
Saturday Jun 28 | ||
| Orienteering 1:25:00 [2] | |
| Still feeling rather off, setting out flagging tape on mont bellevue map. | ||
Friday Jun 27 | ||
| Running 42:00 [3] | |
| Running on trails in the morning to make a slightly bigger map for mont st gregoire | ||
| Running 1:20:00 [2] | |
| Putting out controls in the afternoon. Got a migraine in the late morning... so felt like crap and sweated alot because of the humidity (or feeling slightly ill?). Must figure out why I have had so many migraines recently... 3 in 4 weeks (with 2 in the last week). | ||
Thursday Jun 26 | ||
| Note | |
| (rest day) | ||
| Have some serious work to do on some knots in my back, which are now affecting my stomach muscles... got a massage. | ||
Wednesday Jun 25 | ||
| Orienteering 1:25:00 [3] | |
| Putting out controls for the contour orienteering course, with only contours. Went pretty fast between controls as I was with Simon and enjoyed dragging him around ;) | ||
| Orienteering 1:30:00 [2] | |
| Putting out more controls on the other side of the map by myself, also spent some time following some of the teams (they work in teams of three now). Spent about double this time in the woods, but some going too slow to count. My stomach muscles cramped up at the end of the day though, unable to run well/fast... my body is stagging some sort of revolt. | ||
Tuesday Jun 24 | ||
| Running 50:00 [2] | |
| Running around and up then down mont st gregroire... some slow scrambling on rocks (so only counted a portion as training) | ||
| Running 10:16 [2] 1.74 km (5:54 / km) | |
| Running 10:12 [4] 2.29 km (4:27 / km) | |
| attempt at a tempo | ||
| Running 10:38 [2] 1.74 km (6:07 / km) | |
Monday Jun 23 | ||
| Running 20:00 [1] | |
| Jog with backpack back from bus station to military college | ||
Sunday Jun 22 | ||
| Orienteering 2:00:00 [2] | |
| Running around after the athletes at mont royal, sometimes at a reasonable pace :) | ||
Saturday Jun 21 | ||
| Running 25:00 [3] | |
| Warm up and 5 strides | ||
| Intervals 11:20 [3] 3.2 km (3:32 / km) | |
| Eight times 400m with Monica, she started keeping up to me for the 1st 100m, but in the end about 13 seconds behind. Good to have someone else on the track to keep going with!
1:25 Interval 2:15 Rest 1:25 2:15 1:24 2:16 1:24 2:15 1:26 Got a cramp in my stomach muscle on the right side (managed to stretch it out somewhat) 2:20 1:26 2:15 1:24 2:16 1:24 | ||
| Running 16:00 [2] | |
| walk/jog between intervals | ||
| Running 17:00 [2] | |
| warm down, abc's, lunges, and 1 stride | ||
| Orienteering 40:00 [2] | |
| checking control locations at mont royal | ||
Friday Jun 20 | ||
| Running 1:30:00 [2] | |
| Running around on trails on Mt st. Gregroire with my GPS watch to be able to import them into ocad. Steep hill, and went up and down it twice, also ended up doing some scrambling up rocks in the quarry. | ||
| Weight training 40:00 [1] | |
| At the gym, stretching, arms, 1 legged stuff, squats with weight, core | ||
| Running 9:00 [3] | |
| run to and from the gym | ||
Thursday Jun 19 | ||
| Running 24:00 [3] | |
| Running up to the top of the hill where the map is, and back down. | ||
| Orienteering 42:00 [2] | |
| Jogging to put out controls, it was pretty slow as I was careful and it was technical, but did some more running later when I followed teams, so counting some parts of each I guess ;). Thomas would be jealous as I was on a 1970's map... simple but good! | ||
Wednesday Jun 18 | ||
| Running 1:45:00 [2] 11 km (9:33 / km) | |
| Checking out an area for a race, went around and up a large hill, along in the terrain, then back down, then straight back up the hill (practically crawling) then around in the terrain and back down. Some faster paced stuff on trails (5 mins/km), and some really slow hill climbing/terrain running. | ||
| Running 20:00 [2] | |
| Warm up and five strides | ||
| Intervals 18:00 [4] | |
| Pyramid intervals with Monica (lagging pretty far behind with tight hamstrings). Supposed to be 2/4/6/4/2 with 3 mins of rest between each, but not exact... got into a zone on the last one, and had run 600m before I realized I had gone over 2 mins.
2:03 - 500+ m 3:19 4:00 - ~1000m 3:02 6:01 - ~1600m 3:25 4:01 - ~1000m 3:19 2:24 - 600m | ||
| Running 12:00 [2] | |
| Jogging/walking between intervals | ||
| Running 12:00 [2] | |
| ABC's, lunges, and 1 stride, then jog home | ||
Tuesday Jun 17 | ||
| Running 30:00 [2] | |
| Picking up flags | ||
| Weight training 35:00 [1] | |
| Arms, core, 1 legged stuff, squats with weight, stretching for legs/hips/back. | ||
| Running 13:00 [2] | |
| Jogging to get laundry and to and from gym. | ||
Monday Jun 16 | ||
| Running 23:00 [3] | |
| Setting flags on the ski hill with an air photo, some climb at first, then all fast (but wet) downhill running. | ||
| Orienteering 1:12:00 [2] | |
| Putting out controls at sutton. Wet and muddy. | ||
| Running 5:18 [4] 1.08 km (4:54 / km) | |
| Tempo
Running a muddy squishy trail loop, with two reasonable sized hills, while waiting for pierre to come back (good to have a slower partner - gives me time to train ;) | ||
| Running 10:32 [4] 2.18 km (4:50 / km) | |
| took 2 minutes rest, then ran it again 2 times in a row.
5:14 - 1.08km 5:18 - 1.10km | ||
Sunday Jun 15 | ||
| Orienteering 18:00 [2] | |
| Putting out controls | ||
| Orienteering 42:00 [3] | |
| Running around coaching one of the fastest athletes | ||
| Orienteering 45:00 [2] | |
| Picking up controls | ||
Saturday Jun 14 | ||
| Orienteering 1:05:00 [3] | |
| Putting out flags at Morgan Arboretum. Flat terrain, with sometimes very subtle contour features. Was forced to hardly ever stop or the mosquitos would swarm and try to eat me (it is also a bit of a swampy terrain). Would see the feature, and unfurl the flag while running, and try to tie it up really quickly. My shoelaces came untied a few times... and I really wished I had tied them better initially, aggghh mosquitos! | ||
| Intervals 6:00 [5] | |
| Got back to the car before pierre, so found a short steep grassy hill from which I could see the car. Sprinted up it (~14 seconds) and walk/jogged down it (~40 seconds). Tried to make sure to use my arms powerfully and always went to a tree past the crest of the hill, so as to practice going fast after coming off the hill. Managed to do this 24 times before pierre came back with severe hayfever from having run through a field. | ||
| Running 14:00 [2] | |
Friday Jun 13 | ||
| Orienteering 55:00 [2] | |
| Putting out flags on the sprint map I made of the military campus. | ||
| Running 10:00 [2] | |
| jog to and from the gym | ||
| Weight training 35:00 [1] | |
| Arms, 1 legged stuff, squats with weight, stretching legs/back, and core strength. | ||
| Stairmaster 20:00 [3] | |
| On the stairmaster, looking at routechoices/maps from czeck. | ||
Thursday Jun 12 | ||
| Running 18:00 [3] | |
| warm up and some strides | ||
| Running 18:57 [3] 4.8 km (3:57 / km) | |
| 4 times 1200m on the track, wearing my new lightweight trainers, and trying to feel fast. Lots of slow exercise these days does not have me feeling sprightly at the beginning of my workouts, but often can kick it out of myself by the end.
4:45 I 2:00 R 4:43 I 2:30 R 4:45 I 3:00 R 4:44 I Realized I would not be able to maintain well with 2 mins rest, so decided to up it by 30s each time. Not sure what this attains in terms of training effect... but helped me mentally to believe I could maintain. Some day I will have to try the opposite, starting with more rest and reducing during a workout... | ||
| Running 7:30 [1] | |
| Jogging slowly between intervals | ||
| Running 25:00 [2] | |
| strides, abc's, warm down jog, and some lunges and a bit of plyo stuff | ||
Wednesday Jun 11 | ||
| Orienteering 53:00 [2] | |
| Putting out and picking up flags in sherbrooke | ||
| Running 40:00 [2] | |
| Running around after the athletes, spent most of the day jogging or walking around in the woods. One of the athletes was pretty fast, so had to work to keep up, the rest I wouldn't count as training ;) | ||
Tuesday Jun 10 | ||
| Orienteering 1:46:00 [2] 7.87 km (13:28 / km) | |
| Checking control locations in Sherbrooke. It was very hot, and I was feeling a lack of energy. Had a snack and a break in the middle, and felt better after than. | ||
Sunday Jun 8 | ||
| Orienteering 1:30:00 [2] | |
| Putting out controls, shadowing people at park maisonneuve. Spent more time than this moving, but only counting the part where I was moving at an ok pace. | ||
| Running 9:00 [2] | |
| run to/from gym | ||
| Stairmaster 20:00 [3] | |
| selected the setting where it varied the difficulty, which made it more interesting. Also, brought a map od czeck and tried to look at long leg route choices. | ||
Saturday Jun 7 | ||
| Running 30:00 [3] | |
| Running in the heat/humidity of the afternoon. Brought a map of czeck with me and tried to look at routes between random controls I had drawn on. | ||
Friday Jun 6 | ||
| Running 30:00 [2] | |
| Warm up jog, felt sluggish. Plus 5 strides. | ||
| Intervals 12:00 [5] | |
| Eight times 400m. Not as fast as I might have liked, but hadn't been feeling so great up to the workout.
1:30 I 1:58 R 1:28 I 1:59 R 1:28 I 1:58 R 1:27 I 1:59 R 1:26 I 1:57 R 1:26 I 1:59 R 1:27 I 2:01 R 1:22 I (took my shoes off again - thought I would be slow, and didn't really feel any faster... the feeling just distracts me) | ||
| Running 14:00 [2] | |
| Jogging between intervals (back and forth on the 100) | ||
| Running 16:00 [3] | |
| Strides, abc's, lunges, and warm down jog | ||
| Running 10:00 [2] | |
| running to and from the gym | ||
| Weight training 35:00 [1] | |
| Arms, squats with weights, 1 legged stuff, core | ||
Thursday Jun 5 | ||
| Running 1:30:00 [2] | |
| Running around after athletes at Ile st helene. Not counting all the time, just the time I was running reasonably fast. I was essentially jogging around for alot of the day. Some of the athletes are pretty fast, so when they knew where they were going it was a pretty good workout ;) | ||
Wednesday Jun 4 | ||
| Running 45:00 [2] | |
| Putting out flagging tape and running around after some of the athletes, on their first orienteering lesson. | ||
| Orienteering 54:00 [3] | |
| Putting out flagging tape at Ile st Helene, in the evening. | ||
Tuesday Jun 3 | ||
| Running 17:00 [2] | |
| Warm up jog and 4 strides on the track. | ||
| Intervals 20:04 [5] 5 km (4:01 / km) | |
| Five times 1km. Walking for a bit at the end of each, then jogging the 200m back to the starting point. Some people watching the track, and one person jogging around, so more motivated to run, despite feeling crappy.
4:05 2:12 4:01 2:07 3:58 2:08 4:00 2:07 4:00 | ||
| Running 8:00 [2] | |
| jogging between | ||
| Running 15:00 [2] | |
| ABC's, lunges, stride, and jog back home. Really started to feel a headache coming on, and by the time I took a shower it was a splitting headache. Realized I had been having the beginnings of a migrane before the workout (feeling a bit ill, and blurry vision (which I had attributed to food and poor adaptation to inside light conditions)). Felt really and tried to lie down and have a rest, but unable to sleep as headache was too bad. Took a tylenol, and eventually it slowly got better. | ||
Monday Jun 2 | ||
| Running 35:01 [2] 6 km (5:50 / km) | |
| Had eaten some junk food I shouldn't have, far too close to the run... took awhile to get going, and even then not very fast. | ||
| Running 28:37 [3] 5.92 km (4:50 / km) | |
| time back, tried to pick up pace | ||
| Running 10:00 [2] | |
| to/from the gym | ||
| Weight training 28:00 [1] | |
| Arms, core, legs (1 legged stuff), stretching (hamstring, quad, glute, and back (SI joint by lying oddly over a ball)), | ||
Sunday Jun 1 | ||
| Biking 2:20:00 [1] 45 km (3:07 / km) | |
| Tour de l ile in montreal, not a race - more of a people watching exercise, as half of montreal seemed to be out there trying to haul themselves around on all sorts of contraptions... lots of people in the way, and I had a bike I was not used to (hybrid, an normal shoes, and I am used to drop handle bars with shoes that clip in). I am not counting the puttering around montreal we did on bikes before (to get breakfast), and after (to get lunch). Another hour and a bit... | ||