Training Archive: salalIn the 31 days ending 2006-05-31:
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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 | W | ||||||||||||||||||||||||||||||
Friday May 19 | ||
| Biking 12:00 [2] | |
| cycling to dads work to get the car he had taken early in the morning, so I could go fieldwork up at the demonstration forest.
Noticed I was a bit sore from yesterday while fieldworking. Tried to stretch the shoulders out a bit... | ||
Thursday May 18 | ||
| Stretching/exercises 55:00 [1] | |
| Went to one of curt's workouts, so pretty intense. | ||
Wednesday May 17 | ||
| Biking 36:00 [2] | |
| biking to and from museum of anthropology map. Looks like a fun little area. 19 mins on the way there (against the wind and more uphill) and 17 on the way back. | ||
| Orienteering 35:00 [2] | |
| putting out controls (25 mins) and picking them up (10 mins, matthias helped).
| ||
| Stretching/exercises 5:00 [2] | |
| running through my web of rope - to practice keeping legs high. Then 5 push ups and one end and 10 sit ups at the other, repeated several times.
Had to fix the rope a few times when matthias or I tripped over it. | ||
Tuesday May 16 | ||
| Running 17:00 [2] | |
| shoes: Mizuno nirvana road runner | ||
| warm up | ||
| Intervals 19:00 [5] | |
| 3:42 Interval (900 m trail loop)
2:52 Rest 3:40 I 4:09 R (too long, started talking about some road relay in hell michigan :) 3:37 I 3:32 R 3:30 I (thomas was tried so started running with me, and it pushed me a bit harder) 3:31 R 3:35 I (thomas was near me again) | ||
| C • dances with dirt 9 | ||
| Running 14:00 [1] | |
| rest between intervals | ||
| Running 55:00 [2] | |
| went for a bit of a longer run in the woods after. Thomas was tired so went home after 20 mins, but then john, matthias and I kept running a bit further (and then john kept running even further after that). | ||
Monday May 15 | ||
| Biking 36:00 [2] | |
| biking to and from Queen-E. 20 mins there, 16 mins back (much more downhill). | ||
| Running 20:00 [2] | |
| warm up with Matthias while thomas placed pin-flags for our sprint. Jogged around, and did some strides and silly walks. Felt a bit sluggish. | ||
| Orienteering 15:11 [4] | |
| Took about 8 mins break (walking and a bit of stretching), then ran the sprint that thomas had designed. ~2.6km, but a bit hillier than it might be at woc (queen-e is just one big hill)??? I asked him to design a sprint a similar length to those at woc (2.7 = quali, 2.8 = final).
Some errors, adding up to about 50sec. 1 bad route choice, 1 were I went to the wrong tree and got distracted and left the right tree the wrong direction (thomas was there cheering). 1 were I went in too soon and wasted some time. | ||
| C • tiger 1 | ||
| Orienteering 15:00 [2] | |
| control pick up/warm down | ||
Saturday May 13 | ||
| Orienteering 24:00 [4] | |
| 2 man relay at Riverside park, ran three short loops, plus a short sprint at aberdeen. | ||
| Orienteering 52:00 [3] | |
| ran course at dufferin, the one that people ran last weekend. Made 2 errors (about 3-4 mins lost collectively), one stupid error that might not have happened had there been a control, the other possibly due to something funny about the map (thomas thinks there is an extra re-entrant).
Also lost a minute or so to picking prickly pears out of my calves and shoes. | ||
| Orienteering 46:00 [3] | |
| Slowish o-tervals at six mile, already pretty tired. Managed to pick it up a bit to try to beat thomas and matthias.
5:40 Loop 2:42 rest 7:03 loop 2:43 rest 4:08 loop 4:50 rest 7:28 loop 3:35 rest 8:45 loop | ||
| Orienteering 48:00 [2] | |
| Orienteering with thomas and matthias at Chartrand creek. Kinda depressed and not paying that much attention at the begining, since it had been clearcut since last summer due to the pine beettle. Then we got into some intact forest and I was happier. Somewhat relevant to team trials? | ||
Friday May 12 | ||
| Orienteering 45:00 [2] | |
| Night-O at valleyview with meghan. | ||
Wednesday May 10 | ||
| Running 30:00 [2] | |
| running around on my map at rice lake with thomas so he could look at how it is going and give constructive criticism :) | ||
| Orienteering 52:00 [3] | |
| SET at lighthouse park, ran pretty hard for some, but a bit tired from a long day of fieldwork. Fun route choice, but some bad encounters with crappy deadfall and some funny parts of the map. | ||
Tuesday May 9 | ||
| Biking 20:00 [2] | |
| bike to ubc | ||
| Stretching/exercises 15:00 [1] | |
| physio exercises, some other strength, and stretching.
Then sat in hot tub for 5 mins, before meeting thomas for lunch. | ||
| Biking 16:00 [2] | |
| cycle home (more downhill, and less wind :) | ||
| Running 1:20:00 [3] | |
| run on the baden powel trail with Thomas, Matthias and Meghan M. Quite steep up, then some flater bits, then turn around and go back down :). Met a very denfensive grouse who chased us off the trail and up over a hill, all the while he made his little noises and continued to follow us... we managed to get away but kept on thinking he might still be following. We were rather scared, perhaps more so than we should have been. On the way back down we saw him again, but this time ran fast and carried sticks. We were told by some hikers we passed that he had gone for them too, and got the guy with his talons near the eye (flew up into his face). | ||
Monday May 8 | ||
| Running 41:00 [3] | |
| run on the beach in the morning with thomas | ||
| Core 12:00 [1] | |
| 4 times sets of 3 different exercises. | ||
Sunday May 7 | ||
| Orienteering 35:00 [2] | |
| shoes: Adidas trail runners | ||
| placing controls with thomas | ||
| Running 20:00 [2] | |
| following mike r around, trying to give him some pointers | ||
| Orienteering 23:00 [4] | |
| Orienteering Race at Vanier Park, felt a bit slow... not able to run really hard. Good navigation though, and took some route choices that were a bit different just to see what they were like.
| ||
| Running 20:00 [1] | |
| control pick up, rather slow since I had eaten some food and was tired. | ||
Saturday May 6 | ||
| Running 40:00 [2] | |
| warm up run, plus some strides and silly walks | ||
| Intervals 10:00 [5] | |
| Approx time for the intervals, felt rather sluggish today... the 400's were particularly painful.
1:26 400m 1:51 rest (~2 mins) 38 200m 3:55 rest (~4 mins) 1:25 1:52 40 3:54 1:26 1:53 38 4:02 1:23 1:54 38 4:41 1:24 2:04 39 | ||
| Running 23:00 [2] | |
| jogging between intervals.... this seemed to be a long rest session. Long rest between the set of 400 then 200. | ||
| Running 22:00 [2] | |
| jogging for warm down, plus lots of squats up some stairs and a bunch of knee highs (5 * 20s) and bum kicks (5 * 20s) | ||
Thursday May 4 | ||
| Running 1:05:00 [3] | |
| 1 hr run in the woods with magnus, meghan M, and matthias. Then 5 mins back home after some strenth and stretch in park. Stomach not the best and rather tired/sluggish. | ||
| Stretching/exercises 7:00 [1] | |
| some stretching and strength in the park... | ||
Wednesday May 3 | ||
| Core 20:00 [1] | |
| core by myself, 1 minute beeps on my watch to keep me going. My physio exercises, and other stuff with bosu... :) | ||
| Biking 38:00 [2] | |
| Biking to Stanley park, some of it pretty fast since we were late... | ||
| Orienteering 39:00 [4] | |
| WET at stanley park. Started out feeling slow, but then started to feel faster. I was originally behind charlie and ian, but by the end they were just a bit behind me, and I was running hard to keep them that way ;) | ||
| Biking 44:00 [2] | |
| biking home with thomas, a bit slower - more uphill, and it was getting dark. | ||
Tuesday May 2 | ||
| Running warm up/down 20:00 [2] | |
| warm up | ||
| Intervals 18:00 [5] | |
| shoes: Adidas trail runners | ||
| 9 times intervals, every second time I would take a shorter route so I would get the same amount of rest as the boys.
2:05 I ~580m 1:37 R 2:18 I ~640m 1:22 R 2:01 I 1:33 R 2:17 I 1:46 R 2:02 I 1:24 R 2:22 I 1:24 R 2:04 I 1:45 R 2:20 I 1:49 R 2:03 I | ||
| Running 12:00 [1] | |
| rest between intervals | ||
| Running warm up/down 19:00 [2] | |
| warm down, plus some plyometrics and stretching. | ||