Training Archive: salalIn the 31 days ending 2006-12-31:
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| 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 | S | S | |||||||||||||||||||||||||||||||||||||
Sunday Dec 31 | ||
| Cross country ski 30:00 [2] | |
| spent alot of the day outside, but will only count this part as actual exercise. | ||
Saturday Dec 30 | ||
| Cross country ski 2:05:00 [2] | |
| long ski by myself | ||
| Stretching/exercises 20:00 [1] | |
| physio exercises/stretches and some weights | ||
Friday Dec 29 | ||
| Cross country ski 2:00:00 [2] | |
| long ski with John | ||
| Cross country ski 30:00 [1] | |
| lesson in the morning... didn't count all of it, just my warm up and some of it where I was skiing more. | ||
| Stretching/exercises 50:00 [1] | |
| yoga/pilates class, plus some physio stuff | ||
Thursday Dec 28 | ||
| Cross country ski 1:02:00 [3] | |
| ski in afternoon with john and bruce | ||
| Cross country ski 1:27:00 [2] | |
| Stretching/exercises 27:00 [1] | |
| physio exercises and some weights, plus a few minutes warm up on the treadmill | ||
Wednesday Dec 27 | ||
| Cross country ski 1:13:00 [2] | |
| night ski with john and bruce | ||
| Stretching/exercises 25:00 [1] | |
| weights, physio exercises, plus a few minutes warm up on the stairmaster | ||
Sunday Dec 24 | ||
| Running 2:20:00 [2] | |
| Run around most of buntzen lake along the diez vista trail. Some of the steep stuff was more like a hike (but only the uphill ;). At the end we walked a bit, since my brother no longer wanted to run... and I wasn't sure if I should abandon him. | ||
Saturday Dec 23 | ||
| Running 42:00 [2] | |
| Stretching/exercises 10:00 [1] | |
Friday Dec 22 | ||
| Biking 1:10:00 [2] | |
| Biking around Bowen Island. We probably spent more time than this biking, but some was just coasting downhill (after pedaling up the massive hills). Went for a bit of a hike too. | ||
| Running 20:00 [3] | |
| Run up to a lookout point, just before hopping on the ferry back to the mainland. Was getting dark. | ||
Thursday Dec 21 | ||
| Running 1:15:00 [2] | |
| 40 ish minutes there and 35 minutes back | ||
| Running 34:00 [3] | |
| middle part at higher intensity with 2 people from the X-country team. | ||
Wednesday Dec 20 | ||
| Weight training 1:00:00 [1] | |
| weight room with meghan | ||
Tuesday Dec 19 | ||
| Running 27:00 [3] | |
Sunday Dec 17 | ||
| Running 1:35:00 [3] | |
| Run with a girl from X-country. | ||
Saturday Dec 16 | ||
| Running 1:57:00 [2] | |
| Long run on the north shore with peter. Some snow once we got a bit above deep cove area. | ||
| C • dream 2 | ||
Friday Dec 15 | ||
| Running 59:00 [3] | |
| run by myself along roads in the evening. | ||
| Weight training 40:00 [1] | |
| At the weight room with my mum. Some machines, some free weights, and some core stuff on the ball.
| ||
| Running 6:00 [2] | |
| slow jog home with my mum | ||
Wednesday Dec 13 | ||
| Orienteering 36:43 [3] | |
| 3 loop course for X-mas WET
11:55 11:33 13:14 (apparently this one was much slower, I guess I was tired) I was very distracted by the many things I am trying to work on right now... so I wasn't very focused later in the course. | ||
| Running 20:00 [2] | |
| Warm down with John M, Magnus, and Peter | ||
Tuesday Dec 12 | ||
| Running warm up/down 24:00 [3] | |
| warm up plus some strides | ||
| Intervals 22:00 [4] | |
| 4:22 ~1200 metre (not really sure about the distance since we were just running a loop on the grass and everyone was cutting corners
2:08 rest 4:20 ~1200 metre 1:57 rest 3:00 ~ 800m 1:22 rest 3:01 ~ 800m | ||
| Running 15:00 [1] | |
| ABC's, lunges, and strides | ||
| Running 12:00 [2] | |
| warm down | ||
| Running 17:00 [2] | |
| run home from granville since bus was not coming soon and I was getting cold. | ||
| Core 15:00 [1] | |
| small core session with meghan | ||
Sunday Dec 10 | ||
| Orienteering 37:00 [2] | |
| putting out controls | ||
| Orienteering 35:00 [2] | |
| running around following magnus B. and trying to give him pointers | ||
| Orienteering 23:20 [4] | |
| 2.5 km race (magnus M. ~21 minutes, peter ~22) lost some time due to lack of concentration later in the course. | ||
| Orienteering 22:00 [2] | |
| picking up controls | ||
Saturday Dec 9 | ||
| Intervals 21:00 [4] | |
| 307 down
238 up 321 down 234 up 426 down 235 up 157 recovery... More double step than usual to really tire out the muscles... | ||
| Running 44:00 [3] | |
| run home, some was pretty fast as I was being competitive with the runners behind me and did not want them to catch up... | ||
Wednesday Dec 6 | ||
| Orienteering 30:40 [4] | |
| WET at Stanley park, good course. I was with peter and des for most of it. | ||
| C • XC Nats 3 | ||
Tuesday Dec 5 | ||
| Running 30:00 [2] | |
| warm up and stretching, plus 2 strides testing out the track that marek had cleared part of. | ||
| Intervals intervals 30:00 [5] | |
| 10 time 200m (marek could only clear part of the track) time 2.
? 30 R 40 36 R 39 30 R 39 29 R 39 30 R 40 29 R 40 30 R 41 31 R 41 30 R 41 3:40 41 30 R 40 32 R 41 30 R 41 30 R 41 30 R 40 31 R 41 30 R 40 31 R 40 30 R 42 | ||
| Running 22:00 [3] | |
| warm down | ||
Monday Dec 4 | ||
| Running 25:00 [2] | |
| warm up | ||
| Intervals 23:00 [4] | |
| 2:53 stairs
3:24 back down 2:41 stairs 3:44 down 2:44 stairs 4:21 down 2:46 stairs A bit of ice/snow on the stairs, not so much effect on the way up, but we were a bit more careful on the way down than usual. | ||
| Stretching/exercises 8:00 [1] | |
| stretching/warm down | ||
Sunday Dec 3 | ||
| Running 1:21:00 [3] | |
| shoes: Adidas trail runners | ||
| Long run alone at UBC in the dark. Ran on snow, and down on wreck beach on the rocks and sand. | ||
Saturday Dec 2 | ||
| Cross country ski 1:35:00 [2] | |
| night cross country ski with thomas up at cypress | ||