Training Archive: salalIn the 30 days ending 2008-09-30:
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| 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 | T | |||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| Note | |
| (sick) | ||
| sore throat, glands in neck aching, generally feeling crappy... too busy studying train anyway... | ||
Monday Sep 29 | ||
| Stretching/exercises 1:05:00 [1] | |
| Runners yoga, lots of transitioning between poses today | ||
Sunday Sep 28 | ||
| Running 1:30:00 [3] | |
| Some running around on the old orienteering map of mount Seymore, trails somewhat changed and the map is vague, but pretty good for being over 30 years old. Then ran up a small indistinct trail to partway up the ski hill and to a cool scrubby rock area near a lake. Then back down the ski hill. | ||
Saturday Sep 27 | ||
| Running race 21:31 [4] 5 km (4:18 / km) vdot: 45.7 | |
| Almost no warm up for this race... we were late. Felt ok, but not used to racing... | ||
| Running warm up/down 9:00 [2] | |
| Running 32:00 [3] | |
| Run with lehel on roads after the race | ||
Friday Sep 26 | ||
| Biking 50:00 [3] | |
| around town - late for stuff so going pretty fast | ||
| Running warm up/down 47:00 [2] | |
| Intervals 7:00 [5] | |
| 4 times up a trail on QE where there were three small hills with some flat bits in between. Then 7 times up a a rocky/grassy hill sprinting - quads burning when I stopped at the top each time.
1:06 Hill interval 2:10 rest 1:03 hill 2:46 rest 1:00 hill 2:18 rest 1:00 hill 20 Hill terrain sprint 45 rest 19 sprint 1:03 rest 18 sprint 56 rest 18 sprint 49 rest 18 sprint 41 rest 19 sprint 57 rest 18 sprint | ||
| Running 13:00 [2] | |
| rest between | ||
Wednesday Sep 24 | ||
| Orienteering 37:00 [3] | |
| Not running that fast... getting used to running in the dark again. Brought my headlamp, but it was almost completely out of batteries... so turned it on for as short a time as possible near the control. | ||
Tuesday Sep 23 | ||
| Running 33:00 [3] | |
| warm up and strides | ||
| Running tempo 10:00 [4] | |
| out and back steady state | ||
| Intervals intervals 19:30 [5] | |
| 6:21
1:45 6:30 1:30 6:37 | ||
| Running 20:00 [2] | |
| rest between intervals, abc's and warm down jog | ||
Monday Sep 22 | ||
| Biking 15:00 [2] | |
| Stretching/exercises 1:15:00 [1] | |
| Runners yoga - good session, holding some static squats and such. Felt better than last time, but he made it harder, so it evened out. | ||
Sunday Sep 21 | ||
| Running 38:00 [3] | |
| Morning run with Carol up to the viewing platform near the top of Mount Washington | ||
| Orienteering 1:19:34 [3] 10.21 km (7:48 / km) | |
| VICO orienteering race at Royal Roads. | ||
Saturday Sep 20 | ||
| Running warm up/down 4:00 [3] | |
| Orienteering 57:00 [3] | |
| Partner exercise with Carol | ||
| Orienteering 55:00 [2] 6.28 km (8:45 / km) | |
| after lunch... felt heavy | ||
| Running 39:00 [3] | |
| Evening run up part of Mount Washington ski hill with Thomas and John... saw several bears | ||
Friday Sep 19 | ||
| Biking 40:00 [2] | |
| Stretching/exercises 5:00 [1] | |
Thursday Sep 18 | ||
| Running 48:00 [3] | |
| run around false creek from the community centre | ||
Wednesday Sep 17 | ||
| Running 18:00 [3] | |
| warm up run to wet from house | ||
| Orienteering 26:47 [4] 5.17 km (5:11 / km) | |
| WET - fast paced, but pretty tired... stomach still not perfect | ||
Tuesday Sep 16 | ||
| Running warm up/down 35:00 [3] | |
| warm up, strides | ||
| Running 10:00 [4] | |
| steady | ||
| Intervals 20:00 [5] | |
| 6:43 - 1600m
1:14 - rest 5:05 - 1200m 3:00 - rest 3:32 - 800m | ||
| Running warm up/down 15:00 [2] | |
| stomach felt awful from the middle of the warm up on, not a comfortable workout and slower than usual, still having stomach pains an hour later... | ||
Monday Sep 15 | ||
| Stretching/exercises 15:00 [1] | |
| core, arms, hip/leg strength, stretching | ||
| Swimming 15:00 [3] | |
| alternating breast stroke and front crawl - 25m lanes inside. Then sat in hot tub for a short time before the pool closed... | ||
| Stretching/exercises 1:15:00 [1] | |
| Runners yoga at the run inn, can definitely feel my imbalances... need to do this more. | ||
Sunday Sep 14 | ||
| Running 44:00 [2] | |
| up the chief | ||
| Orienteering 54:00 [3] | |
| Made mistakes on #7 and 17, loosing maybe 4 minutes, plus some other small mistakes. Not feeling that spry, and a bit scared to push it on some of the slopes/rocks ;) Fun event, and good map! | ||
Saturday Sep 13 | ||
| Running 4:10:00 [2] | |
| Long run with thomas, patrick, chris and desmond. Started at chekamus lake, then along by that for awhile, then spent over an hour climbing straight up a the hill in the bush. Found the trail up in the alpine, then went to a lake and had a break... then went downhill to whistler village on the moderately sloping trail in the valley. | ||
Friday Sep 12 | ||
| Running 33:00 [2] | |
| warm up and strides | ||
| Intervals 7:00 [5] | |
| 4 times 400m, and 3 times 200m with lots of rest... apparently even with lots of rest I can barely push any faster than my usual more aerobic less lactic repeats.
~1:24 400m ~2:30 rest 1:23 I 3:03 r 1:20 I 2:26 r 1:20 I 3:53 r 0:35 200m 4:51 r 0:36 I 3:20 r 0:37 I | ||
| Running 17:00 [2] | |
| jogging/walking between intervals | ||
| Running warm up/down 7:00 [2] | |
Thursday Sep 11 | ||
| Stairmaster warm up/down 5:00 [3] | |
| Stretching/exercises 28:00 [1] | |
| stretching, free weights for arms, core, stuff for hips | ||
| Swimming 20:00 [3] | |
Wednesday Sep 10 | ||
| Orienteering 27:00 [4] | |
| Mass start forked race on a cool new map, lost most of the guys around 1/3 in, but kept seeing lehel. Kept a reasonably fast pace at the beginning, but felt pretty tired near the end. | ||
| Running 30:00 [2] | |
| picking up controls with some of the guys | ||
Tuesday Sep 9 | ||
| Running 32:00 [3] | |
| warm up, some strides | ||
| Running 10:00 [4] | |
| 10 minute out and back steady state | ||
| Intervals 27:00 [5] | |
| 4 times 1200 metres around the fields with the cross team.
4:55 Interval 2:13 Rest 4:54 I 2:33 R 4:58 I 2:45 R 4:53 I | ||
| Running 15:00 [3] | |
| strides, abc's, lunges and cool down | ||
Monday Sep 8 | ||
| Biking 2:05:00 [2] | |
| to massage therapy and back | ||
Sunday Sep 7 | ||
| Orienteering 11:15:00 [1] | |
| SAGE 24 hour Rogaine. Partnered with Tim, a New Zealand junior who is on his way to the world Rogaine champs next weekend. We stopped at the hash house/car for 35 minutes just after midnight (picked up snacks, changed my shoes) and had a few other small stops for more major snacking and water fillups. Was cold a sleepy during the night, but perked up when it got light. Lots of incidents with prickly pears, stuck on shoes/legs. Had some problems with the iffy map and finding some of the controls. Walked during the night, but tried to jog/run on flats and downhills during the day. | ||
| C • rogaining 3 | ||
Saturday Sep 6 | ||
| Orienteering 11:45:00 [1] | |
| 24 hour rogaine, noon to noon. | ||
Thursday Sep 4 | ||
| Stairmaster warm up/down 5:00 [2] | |
| Stretching/exercises 25:00 [1] | |
| free weights, core, stretching | ||
| Swimming 20:00 [3] | |
| alternating 25m breaststroke, 25m front crawl
Sat in hot tub after :) | ||
Wednesday Sep 3 | ||
| Orienteering 32:00 [4] | |
| little score-o in robert burnaby park... lots of fun | ||
| Running 13:00 [3] | |
| warm down with some of the guys | ||
Tuesday Sep 2 | ||
| Running 33:00 [3] | |
| warm up through woods to cross country practice | ||
| Running tempo 7:50 [4] | |
| out and back "steady" | ||
| Intervals 18:00 [5] | |
| $ times 800 m on grass with cross team
2:55 I 2:02 R 2:55 I 2:04 R 2:56 I 1:59 R 3:02 I | ||
| Running 40:00 [3] | |
| strides, some abc's and lunges, then run home | ||
Monday Sep 1 | ||
| Running 1:01:00 [3] | |