Training Archive: salalIn the 31 days ending 2006-03-31:
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| 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 | H | F | ||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31 | ||
| Running 20:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| warm up for storm the wall | ||
| Running 1:45 [5] | |
| shoes: Brooks racing flats | ||
| storm the wall sprint | ||
| Running 42:00 [3] | |
| run in the woods in evening by myself | ||
Thursday Mar 30 | ||
| Running 15:00 [3] | |
| shoes: Brooks racing flats | ||
| warm up for storm the wall | ||
| Running 1:40 [5] | |
| shoes: Brooks racing flats | ||
| storm the wall sprint | ||
Wednesday Mar 29 | ||
| Orienteering 37:00 [4] | |
| shoes: Adidas trail runners | ||
| WET at Byrne Creek, course was lots of fun, and I focused pretty well since I knew ian was starting 2 mins behind me :) | ||
| Running warm up/down 27:00 [2] | |
| shoes: Adidas trail runners | ||
| 5 mins warm up and stretching, and 22 mins warm down/picking up controls with magnus. | ||
Tuesday Mar 28 | ||
| Intervals intervals 22:00 [5] | |
| five times around our trail interval loop, falling behind magnus and john M :)
3:52 3:52 3:49 3:47 3:50 plus 2 times up and ~ 1 min hill in woods. | ||
| Running warm up/down 55:00 [3] | |
| warm up and warm down, plus running between intervals. | ||
Monday Mar 27 | ||
| Running 25:00 [2] | |
| warm up for storm the wall:
jog with thomas and meghan, then some strides/sprints and silly walks and some stretching. | ||
| Running 27:00 [2] | |
| run with magnus and my dad | ||
| Core 36:00 [1] | |
| 3 times three different circuits including bosu, medicine ball, ect...
| ||
| Running 1:45 [5] | |
| approx time sprinting for storm the wall... | ||
Sunday Mar 26 | ||
| Running 54:00 [2] | |
| shoes: Adidas trail runners | ||
| running to place flags with magnus (16 mins), then 38 mins following my dad around the training exercise and trying to give him pointers ;)
| ||
| Orienteering 22:57 [4] | |
| shoes: jalas o-shoes | ||
| training race that thomas had set out at robert burnaby, lots of fun! | ||
| C • sick? 2 | ||
Saturday Mar 25 | ||
| Running 30:00 [3] | |
| shoes: Mizuno nirvana road runner | ||
| warm up, pretty high intensity warm up trying to keep up with mo and company.... also some strides, silly walks, etc... | ||
| Intervals intervals 40:00 [4] | |
| shoes: Mizuno nirvana road runner | ||
| Intervals at track, 5 times, 300,200,100
~1:04 - 300 metre 1:21- rest (200 metre jog) 43 - 200 metre 53 - rest (100 metre jog) 21- 100 metre 3:15 R 1:02 I 1:32 R 40 I 1:02 R 20 I 3:14 R 1:02 I 1:32 R 41 I 3:32 R 1:02 I 1:35 R 42 I 1:04 R 19 I 2:46 R 1:02 I 1:32 R 38 I 1:00 R 19 I | ||
| Stretching/exercises 30:00 [1] | |
| shoes: Mizuno nirvana road runner | ||
| exercises on stairs, ect, shuttles, core stuff and a bit of cool down | ||
Thursday Mar 23 | ||
| Running 1:00:00 [2] | |
| run with thomas in PS park, stomach not so good at beginning, but felt better near end. Had to jog pretty slow at end since thomas was walking cause his stomach/bowels were not doing so well either! | ||
Wednesday Mar 22 | ||
| Orienteering 22:00 [3] | |
| wet at queen-e | ||
Tuesday Mar 21 | ||
| Running warm up/down 15:00 [2] | |
| warm up | ||
| Running 24:00 [4] | |
| 4 times "storm the wall intervals", first thomas's ~1km loop, then my sprint (uphill at end) of ~500 m, with longish rests in between.
3:56 ~1 km 4:05 rest 1:51 ~ 500 metres 2:26 rest 3:54 I 4:48 R 1:37 I 3:04 R 3:52 I 5:13 R 1:42 I 4:23 R 3:55 I 5:04 R 1:43 I | ||
| Running warm up/down 36:00 [2] | |
| rest in between the intervals and warm down (~15 mins) | ||
Monday Mar 20 | ||
| Core 30:00 [1] | |
| 4 time 6 minute loops on our "circuit" plus some more of my physio exercises
| ||
| Stretching/exercises 5:00 [1] | |
| stretching | ||
| Note | |
| (sick) | ||
| still very clogged up in nose/phlegmy and feeling not very spry... | ||
Sunday Mar 19 | ||
| Orienteering 1:55:00 [3] | |
| (sick) | ||
| 2 hour score-o at sfu, felt sluggish, my nose was running non-stop... and it was hilly! | ||
| Running 10:00 [1] | |
| warm down with thomas | ||
Saturday Mar 18 | ||
| Note | |
| (sick) | ||
| took nap, didn't get out, still feel crappy... | ||
Friday Mar 17 | ||
| Note | |
| (sick) | ||
| feel more stuffed up... head and nose (not able to fully unstuff/blow nose....)
| ||
Thursday Mar 16 | ||
| Running 47:28 [4] | |
| noon hour final run at ubc, supposed to be ~10km, somewhere more like 11. Felt crappy this morning sore throat/glands and stuffy nose. Legs rather heavy during run, it was them holding me back not my lungs (except a bit phlegmy)... getting a bit sick, still feel stuffed up with sore throat. | ||
Wednesday Mar 15 | ||
| Orienteering 43:00 [4] | |
| WET at robert burnaby park. New sprint map by magnus, lots of fun, bit muddy!!! Some small errors, but overall pretty good, but legs felt a bit heavy on the uphills.
| ||
Tuesday Mar 14 | ||
| Running 27:00 [3] | |
| 13:31 warm up jog including silly walks
2:03 3:40 rest 2:04 3:48 rest 2:00 3:26 rest 1:59 2:25 warm down to pool/gym | ||
| Intervals 8:00 [5] | |
| the interval part, approx 4 times 2 mins (the "storm the wall" interval) | ||
| Stretching/exercises 25:00 [1] | |
| physio exercises and stretching, plus some other stuff thrown in... then 2 mins in the hot tub before everyone got kicked out of the pool cause the swim team seemed to be taking over. | ||
| Running 47:00 [3] | |
| running with meghan (and magnus and thomas who kept on getting ahead) in PS park... took a fall over a root stock that I didn't see (using my dinky headlamp) | ||
| Core 40:00 [1] | |
| pilates video with meghan, thomas and magnus (for part of it) | ||
Monday Mar 13 | ||
| Orienteering 1:30:00 [2] | |
| Night O with meghan running behind me (I had the big lamp, and she had a small one). 2 big errors, one more cause of a new trail, and the other a stupid 180... really need to pay more attention to my compass, especially at night!
I hope I am not this bad at jukola... | ||
Sunday Mar 12 | ||
| Cross country ski 2:30:00 [2] | |
| Cross country skiing up at cypress... Was very hungry at first so after 1.5 hours went and had some lunch, then skied for another hour. | ||
Saturday Mar 11 | ||
| Biking 1:35:00 [3] | |
| biking with thomas and meghan, mostly not too hard, but some hills that made my quads hurt. | ||
Thursday Mar 9 | ||
| Running warm up/down 33:00 [3] | |
| warm up out to wreck beach, and around on some rocky stuff to the other set of stairs | ||
| Intervals 30:00 [4] | |
| 5 times up the stairs from rec beach to museum of anthropology.
2:45 I 3:00 R 2:54 I 2:47 R 2:53 I 2:58 R 2:48 I 4:29 R 2:52 I | ||
| Running 15:00 [2] | |
Wednesday Mar 8 | ||
| Orienteering 30:00 [3] | |
| Wet at Vanier.... and man was it wet and windy!!!!! Fun course though! | ||
| Running warm up/down 12:00 [2] | |
| warm down run/picking up controls | ||
Tuesday Mar 7 | ||
| Running 1:00:00 [2] | |
| run with thomas in Pacific Spirit | ||
| Stretching/exercises 5:00 [1] | |
| stretching afterwards | ||
Monday Mar 6 | ||
| Running warm up/down 10:00 [2] | |
| Orienteering 14:00 [4] | |
| re-running the sprint course from the bc champs in 2004. | ||
| Core 48:00 [1] | |
| core and stretching with meghan, magnus and mum. | ||
Sunday Mar 5 | ||
| Cross country ski 1:34:00 [3] | |
| ski-o at Stake lake | ||
| Cross country ski 40:00 [2] | |
| 5 mins warm up, then later 35 min picking up controls with thomas | ||
Saturday Mar 4 | ||
| Cross country ski 1:27:00 [3] | |
| ski-o at sovereign... got confused at serveral intersections that did not look the way I wanted them to. | ||
| Cross country ski warm up/down 35:00 [2] | |
| about 5 mins warm up, then later 30 mins warm down with thomas (and for some of it brian may). | ||
| Orienteering 40:00 [2] | |
| night orienteering with Meghan and Sarah at valleyview | ||
Thursday Mar 2 | ||
| Running warm up/down 55:00 [5] | |
| Intervals 20:00 [5] | |
| ~3:30 ish loops in PS park... | ||
Wednesday Mar 1 | ||
| Orienteering 40:00 [3] | |
| Wet at capilano. Made some stupid mistakes... but fun run. | ||