Training Archive: salalIn the 31 days ending 2006-10-31:
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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 | T | |||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| Running 32:00 [2] | |
| warm up and some strides. | ||
| Running 5:00 [4] | |
| apparently we are tapering so we only did a 5 min steady. | ||
| Intervals 20:00 [5] | |
| 3:09 800 metres
1:58 rest 3:08 I 1:49 R 3:12 I 1:52 R 3:11 I Did the last one all by myself... since no one else seems to want to do very much cause of the taper for this weekend's race. | ||
| C • taper 3 | ||
| Running 20:00 [2] | |
| strides and warm down. | ||
Monday Oct 30 | ||
| pool running 1:00:00 [2] | |
| pool running, and stretched out a bit before. | ||
Sunday Oct 29 | ||
| Running 1:00:00 [3] | |
| run with cross country team then some on my own. | ||
| Running 43:00 [3] | |
| running in some parks on the north shore, did some strides at end. | ||
| Stretching/exercises 30:00 [1] | |
| strength and stretching at a community centre on the north shore. Then went and sat in the hot-tub. | ||
Saturday Oct 28 | ||
| Note | |
| did some canoeing and hiking... but no actual high intensity training ;) | ||
Friday Oct 27 | ||
| Biking 40:00 [2] | |
| biking to school, then to buy new running shoes and home. | ||
Thursday Oct 26 | ||
| Running 15:00 [3] | |
| warm up | ||
| Running 20:00 [4] | |
| steady for 20 mins. First a bit behind another group of girls, but then caught up after the first few mins, then we traded who lead so as to keep a good pace and encourage each other. | ||
| Running 18:00 [2] | |
| warm down, and some strides. Got a stitch... think I ate too close. | ||
Wednesday Oct 25 | ||
| Biking 15:00 [3] | |
| bike to school in the morning. | ||
| Orienteering 32:00 [4] | |
| WET, did poorly on the first loop after I went to the last control (# 7) first. 7 and 1 look kinda similar if you do not look too close, and the start and finish were at the same spot.
After that got more of a hang of it, and tried to run hard when I could... tricky navigating when all the buildings look the same. | ||
| Biking 17:00 [2] | |
| Bike home in the dark in the pissing rain with tyson. Luckily warm soup ready for dinner when we got home. | ||
| Stretching/exercises 20:00 [1] | |
| at physio in morning, one leg squats and many other stretches and strength things. | ||
Tuesday Oct 24 | ||
| Running 32:00 [3] | |
| warm up, strides between steady and intervals. | ||
| Running 10:00 [4] | |
| 10 mins steady | ||
| Intervals 25:00 [5] | |
| 3 times mile:
6:38 mile 2:23 rest 6:29 mile 2:26 rest 6:28 mile Felt ok, if a bit tired (lack of sleep - midterm season). I do not seem to be bringing my times down on these... | ||
| C • impressive! 2 | ||
| Running 18:00 [2] | |
| abc's, lunges, strides, and some jogging. | ||
Monday Oct 23 | ||
| Running 15:00 [3] | |
| running on the treadmill for a lab, kept increasing the pace and incline every 2 minutes. I think my hr could have gone higher... so I think I just woosed out cause I hate treadmills and thought I might fall off the back. | ||
| Biking 50:00 [2] | |
| night biking with my mother, after we fixed my bike! | ||
Sunday Oct 22 | ||
| Orienteering 2:00:00 [2] | |
| Setting out and picking up controls at Rice Lake | ||
Saturday Oct 21 | ||
| Running 1:09:00 [3] | |
| Run around on the iona map, where alot of things have changed. Then ran out on the spit along the sand and back. | ||
| C • change? 1 | ||
| Orienteering 13:00 [4] | |
| 3:29 oterval
1:11 rest 3:19 1:32 3:42 at minoru with peter | ||
Thursday Oct 19 | ||
| Running 27:00 [3] | |
| warm up, the first 20 mins at a rather high intensit.
Then we realized the girls in front of us were were trying to keep up to had decided they did not want to do hills and were actually just doing a 35 min run. A bit of slower running and 2 strides after that. | ||
| Intervals 10:00 [5] | |
| 1:07 Hill 1
1:43 walk/jog back down hill 1:10 Hill 2 1:56 1:07 Hill 3 1:46 1:08 Hill 4 Decided to just do four, since the girl I was running with needed to get back for class, and she hasn't been training with us that long. Pushed hard on the hills, good to have her beside me. | ||
| Running 22:00 [2] | |
| running back to field, then put on spikes and did some strides in the wet grass. Also stretched out quad/butt. | ||
Wednesday Oct 18 | ||
| pool running 26:00 [2] | |
| running in the pool, by myself until one of the guys from the team came along after swimming lengths. I had to really stop myself from not going in the hot tub first... I would never have got out if I had. | ||
| Stretching/exercises 5:00 [1] | |
| stretching and a few exercises after sitting in the hot tub. | ||
| Orienteering 33:50 [3] | |
| running at wet | ||
Tuesday Oct 17 | ||
| Biking 45:00 [3] | |
| biking (~25 mins, more uphill) to and from school (~20 mins) at a reasonable pace.
| ||
| Running 30:00 [3] | |
| warm up and strides | ||
| Running 15:00 [4] | |
| 15 mins steady state, I tried pretty hard and my lower legs ached. | ||
| Intervals 15:00 [5] | |
| 4:39 Interval
1:38 Rest 4:42 Interval 2:01 Rest 4:39 Interval 1200m around the fields All done wearing my spikes. Felt a bit sluggish, but tried hard to pick it up. | ||
| Running 25:00 [2] | |
| Strides, ABC's, lunges, and some warm down jogging over to thomas's work. | ||
Monday Oct 16 | ||
| Stretching/exercises 20:00 [1] | |
| physio exercises and a bit of free weights for the upper body. | ||
| Stretching/exercises 55:00 [1] | |
| Power yoga at the ubc pool. Some easier stuff, and some pretty hard stretches/poses. Really felt myself work sometimes, and also relaxing... which I really really needed after last week/weekend and my midterm today. | ||
| Running 45:00 [3] | |
| running 38 with the uhill cross country faster group, tagged along and stayed with the slowest person. Then had to jog back to class after staying till the beginning of their abc/strides. | ||
Saturday Oct 14 | ||
| Running 35:00 [2] | |
| warm up (23 mins), including some strides.
warm down (12 mins) - also did some stretching! | ||
| Running 24:08 [5] 6 km (4:01 / km) | |
| cross country race down in oregon with ubc team. Uneven rolling grass course, 2 loops of 3 km.
Wore my spikes, was a fun race! | ||
Friday Oct 13 | ||
| Running 27:00 [3] | |
| looking at race course for tommorow in evening before dinner. | ||
Thursday Oct 12 | ||
| Running 40:00 [3] | |
| running during ubc rec event with friend. | ||
| Running 20:00 [3] | |
| running on treadmill at increasing intensity for a lab at school. They monitored my heart rate. | ||
| C • hr 3 | ||
| Biking 6:00 [3] | |
| also for lab, on stationary bike. | ||
Wednesday Oct 11 | ||
| Running 5:00 [2] | |
| warm up jogging from bus | ||
| Orienteering 37:20 [3] | |
| WET at QE, fun course, ran alone cause got there late after class. A bit cautious since not used to running in the dark, and I only had my led lamp. | ||
Tuesday Oct 10 | ||
| Running 25:00 [3] | |
| warm up | ||
| Running 10:00 [4] | |
| steady state | ||
| Running 5:00 [2] | |
| strides and stretching | ||
| Intervals 20:00 [5] | |
| 3:21- 800 m
1:47 - rest 3:17 1:49 (put spikes on) 3:15 1:47 3:13 | ||
| Running 20:00 [2] | |
| strides, abc's, cool down | ||
Monday Oct 9 | ||
| Orienteering 48:42 [4] | |
| The o-cross event. Last of the weekend, and just for fun. Somehow this meant I did not screw it up. I ran pretty well with only a few small mistakes. The area was alot of fun. Jammed my ankle a bit, hurt to evert/dorsiflex after. | ||
Sunday Oct 8 | ||
| Running 5:00 [2] | |
| not much warm up | ||
| Orienteering 1:19:47 [4] | |
| did better in the more technical orienteering than the day before, but still not very confident. The problem today was that I was hurrying myself so I didn't take my time looking at the long route choices... therefore took very bad routes on the 2 long legs (in retrospect). One due to a map interpretation error, the other due to me just not looking carefully enough. Stupid louise!!!! I am so angry at myself for this weekend. | ||
Saturday Oct 7 | ||
| Running 15:00 [2] | |
| run to start | ||
| Orienteering 51:59 [4] | |
| abismal run... the worst run I have had in ages. I started out shakily, then thought I was getting the hang of it. Must have been within a few metres of the control at some point, but didn't see it and was unsure. Then proceded to run around like a chicken with my head cut off.... finally coming back to the same spot, and locating the control. Then had a few better controls, before falling apart again at the end in the thicker woods. agggggghhhh I cannot orienteer!!!! | ||
| Orienteering 45:00 [3] | |
| went back out to warm up map to try to regain confidence and figure stuff out with thomas.... | ||
| Orienteering 30:00 [3] | |
| warm up map in morning before race | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Orienteering 20:00 [2] | |
| warm up on training map, and some abc's and jogging around. | ||
| Orienteering 15:20 [5] | |
| NAOC sprint: Ok race, some route choices not optimal, and confused by the different thicknesses of black lines. Ran past one control (20 secs mistake) and some other small mistakes. | ||
Wednesday Oct 4 | ||
| Biking 35:00 [3] | |
| 20 mins biking to school... i was late, and it was into the wind.
15 mins biking to WET, had to get there fast, but chain came off so had to stop to put it back on... | ||
| Orienteering 36:38 [3] | |
| Orienteering at WET. Not very fast but decent pace. It got pretty dark by the end, but it was good to brush up on my night-o and made things more challenging. I took some non-optimal routes, mostly since I have been to the area so many times and wanted to try some different (usually attempts at straighter) routes. | ||
Tuesday Oct 3 | ||
| Running 27:00 [3] | |
| warm up, strides and a bit of stretching | ||
| Running 10:00 [4] | |
| 10 mins steady state out and back | ||
| Intervals 24:00 [5] | |
| 3 times 1 mile
I accidentaly deleted my splits so am going on memory: 6:30 rest 6:28 rest 6:24 I felt really good, especially after the first one, my lungs seemed to open up and it felt easier. I ran the last 2 in my cross-country spikes which was fun. | ||
| Running 23:00 [2] | |
| abc's, strides, and warmdown run | ||
| Orienteering 15:00 [3] | |
| running some otervals on campus, then some "starts" over by the museum. Not very fast, since just after intervals. | ||
| Running 15:00 [2] | |
| some slower running between stuff | ||
Monday Oct 2 | ||
| pool running 42:00 [2] | |
| pool running before lunch. I would never be able to do this by myself, luckily some girls from x-country do this all the time so I can join them sometimes. | ||
Sunday Oct 1 | ||
| Running 2:25:00 [3] | |
| Long run with Mugsy. We were planning on something on the north shore. Ended up running from partway up seymore, on the baden powell almost down to deepcove, then back up a nice trail to the top of seymore, then down the road a bit and back down on some mountain bike trails and then onto the baden powell trail at the end. Lots of fun! | ||
| Stretching/exercises 20:00 [1] | |