Thursday Jan 30 |
 | Intervals 30:00 [5] | |
| |
| 10 2 minute intervals, with 1 minute breaks in between... with magnus and thomas who are much faster than me. |
| Running 30:00 [3] | |
| |
| warm up and cool down with magnus and thomas |
| Swimming 20:00 [3] | |
| |
| 14 laps (there and back) about half front crawl half breast stroke and back crawl. |
| Weight training 30:00 [2] | |
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| Stretching and weights at ubc weight room. |
Monday Jan 27 |
| Orienteering 45:00 [4] | |
| |
| Wet # 15, made a large error.... turned left when i should have turned right... at least a 4 min error (more like 5). |
| Running 25:00 [3] | |
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| picking up controls with Thomas and Magnus |
Sunday Jan 26 |
| Running 22:00 [3] | |
| |
| warm up and warm down. |
| Intervals 8:00 [5] | |
| max:194 |
| hill intervals, clinton hill X 6 |
Saturday Jan 25 |
| Running 1:00:00 [4] | |
| |
| running with ted and thomas... nearly killed me... stairs were painful... managed to keep up till then (hope they thought i was not tooooo slow). |
Thursday Jan 23 |
| Running 11:00 [2] | |
| |
| 6 mins warm up, 5 mins warm down run to dunbar park and then back after going to weight room. |
| Running 36:00 [3] | |
| |
| running with my brother and thomas, turned into bumper car running, with some odd sprints thrown in. |
Wednesday Jan 22 |
| Weight training 48:00 [2] | |
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| weight training at dunbar, did streches, exercises, etc |
Tuesday Jan 21 |
| Running 27:00 [3] | |
| |
| run with janet and thomas, up to 25th then down along blenheim. |
| Intervals 18:00 [5] | |
| |
| medium intervals
up to dunbar park and back x4
3:13 up
2:51 down
3:12 up
2:47 down
(aprox 1:30 mins rest (slow jog) in between) |
Monday Jan 20 |
| Running 47:00 [2] | |
| |
| running to set up controls for wet. stopped alot to verify control descriptions. |
Sunday Jan 19 |
| Running 23:00 [3] | |
| |
| Note: went skiing at whistler yesterday and 1/2 day today.
Short run up to 25th then down to blenheim, felt really good. |
Friday Jan 17 |
| Running 1:07:00 [3] | |
| |
| Went for a run with janet through the woods, but then continued on over to blenheim, over to 16th, then back along 39th. Quite a hilly route. |
Thursday Jan 16 |
| Running 53:00 [2] | |
| |
| looking at control placements for WET... construction has screwed a few places up... map has not been updated in quite awhile. |
| Weight training 50:00 [2] | |
| |
| Weight room, did lots of different exercises, and stretching. |
| Running 10:00 [3] | |
| |
| 5 mins warm up, 5 mins warm down |
| Intervals 10:00 [5] | |
| |
| 9 short intervals in dunbar park. 5 before weight room, 4 after. ranging from 20 seconds to 50 seconds. |
Tuesday Jan 14 |
| Running 40:00 [3] | |
| |
| 28 min run with janet then went and did intervals |
| Intervals 9:00 [5] | |
| |
| intervals 3 x aproximately 3 block lengths in length |
Monday Jan 13 |
| Orienteering 34:50 [4] | |
| ahr:185 max:193 |
| Wet # 13, ran fast and managed to keep up to ove, david, and desmond (who we lost between 14 and 15). Only dig mistake other than having problems finding the control itself was between # 15 and 16 were i went a bit off course.. but realized, only lost about 30 seconds. |
Sunday Jan 12 |
| Orienteering 59:00 [4] | |
| ahr:170 max:193 spiked:7/14c |
| Determinator at stanley park. Lost 4-5 mins at #11 it was rather hard to find (map rather vague). Also lost a few minutes on other controls such as #8, were there were many root stocks... and you had to look at all of them. Shoes utterly soaked, but i feel good, ran ok! |
| Weight training 50:00 [2] | |
| |
| Went to weight room, did more exercises than usual, leg press, free weights, etc. also stretched and did exercises that the physio had told me to do. |
| Running 10:00 [3] | |
| |
| warm up and warm down run to and from the weight room. |
Saturday Jan 11 |
| Running 30:00 [2] | |
| |
| slow run with janet |
Thursday Jan 9 |
| Biking 18:00 [2] | |
| |
| cycled to kerrisdale and back to see my tutor |
Wednesday Jan 8 |
| Running 15:00 [3] | |
| |
| warm up: 11 mins warm down: 4 mins |
| Intervals 13:00 [5] | |
| |
| hill intervals up dunbar from marine drive. 4 times up, heart rate peaked at 199 on the 3rd one... splits: 1:26 1:39 1:19 1:23
|
Tuesday Jan 7 |
| Running 1:04:00 [3] | |
| ahr:168 max:182 |
| Ran over to 16th, out to ubc, down to triumf, then back along marine drive. Started off feeling slughish, but then picked up pace, especially on the way back. |
Monday Jan 6 |
| Running 20:00 [3] | |
| ahr:170 max:190 |
| run down to woods, up hill and over to park, then back home |
| Running 7:00 [5] | |
| |
| sprints across the field, then rest |
Saturday Jan 4 |
| Running 1:00:00 [3] | |
| |
| long run with meg, was wet!!! |
Friday Jan 3 |
| Weight training 30:00 [3] | |
| |
| didn't have much time, so it was quite a high intensity workout for the weight room, i usually take more breaks. Warmed up for 5 mins on rowing machine, then did stretches and most of the usual waight routine (just a little faster). |
Thursday Jan 2 |
| Running 37:00 [3] | |
| |
| running with the dog... up to 33rd, along to arbutus, then back along 37th till mackenzie then down to 39th |