Training Archive: salalIn the 31 days ending 2007-01-31:
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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 | ||||||||||||||||||||||||||||||||||||
Wednesday Jan 31 | ||
| Biking 30:00 [2] | |
| bike from the bike store to metrotown | ||
| Orienteering 37:00 [4] | |
| WET at byrne creek. Map a bit iffy in places, so had a few problems/mistakes. | ||
| Running 30:00 [2] | |
| run afterwards with benoit on the trail part of the map we hadn't gone in - lots of trees down. Also tried to go along the the bottom of the ravine on an indistinct trail and ended up doing alot of bushwacking and finally climbing back out... | ||
Tuesday Jan 30 | ||
| Running 1:02:00 [3] | |
| Run with Oystein in PS park | ||
Monday Jan 29 | ||
| Running 1:00:00 [3] | |
| Running by myself, being careful of my hamstring. Had some stomach issues (and had to find some bushes). I have never figured out what triggers my cramping issues, but it happens somewhat frequently... | ||
Sunday Jan 28 | ||
| Biking 1:30:00 [2] | |
| slower bike around town, with a stop at MEC with mum and elliot. | ||
| Stretching/exercises 1:20:00 [1] | |
| Hot yoga | ||
Saturday Jan 27 | ||
| Biking 1:20:00 [3] | |
| Biking home from SFU after mapping | ||
| Swimming 20:00 [3] | |
| Swimming some lengths, breast stroke warm-up, several kicking with board, some only arms, and some attempt at actual front crawl... | ||
Friday Jan 26 | ||
| Biking 1:30:00 [3] | |
| Cycle home from the bike store on my new bike, with clip shoes... :) | ||
Thursday Jan 25 | ||
| Note | |
| (injured) | ||
| re-injured hamstring on tues... but really only saw the reality of how bad it was today, after going to the physio. Will have to stay off it for a few days. Crud. | ||
Wednesday Jan 24 | ||
| Stretching/exercises 1:00:00 [1] | |
| Weight room, usual stuff, with 10 mins of rowing near beginning to warm up muscles. Quite a bit of stretching - to help hamsting which is acting up again... | ||
| Orienteering 23:00 [4] | |
| WET at queen E | ||
| Running 37:00 [2] | |
| Jog with Markez after | ||
Tuesday Jan 23 | ||
| Running 15:00 [2] | |
| warm up, some strides | ||
| Intervals 30:00 [4] | |
| 6:41 ~ 2 km (on some muddy grass)
3:09 rest 5:47 ~ 1600 (on some muddy grass) 2:51 rest 4:38 - 1200m on track 2:58 rest 3:04 - 800m on track stomach/bowels felt pretty crappy, so these were not very comfortable intervals. | ||
| Running 28:00 [2] | |
| strides and jogging around track, then some jogging around park at to the bus. | ||
Monday Jan 22 | ||
| Stretching/exercises 1:20:00 [1] | |
| hot yoga | ||
| Running 25:00 [3] | |
| Run home after Yoga, felt relaxed and had nice strides. | ||
Sunday Jan 21 | ||
| Running 1:32:00 [3] | |
| longer run with lehel and thomas, lehel left after 1 hr, cause he had to go home. | ||
| Stretching/exercises 50:00 [1] | |
| Weight room:
- 10 mins warm up on the rowing machine - then some free weights, some machines, and some more core type stuff | ||
Saturday Jan 20 | ||
| Running 1:05:00 [2] | |
| longer run, partially in the terrain (with some slippy snow in terrain and on the trails), out in chilliwack to investigate the area. | ||
| Running 40:00 [3] | |
| Fartlek in bear creek park on the way back home. Did several faster sections after the first bit of warm up, mostly on soft ground/terrain with ankle deep snow. | ||
Wednesday Jan 17 | ||
| Running 50:00 [3] | |
| run with tyson | ||
Monday Jan 15 | ||
| Stretching/exercises 1:20:00 [1] | |
| My first ever attempt at Bikrams yoga... I must say I really enjoyed it being so warm, it has been kinda cold in Vancouver. | ||
| C • just how hot? 2 | ||
Sunday Jan 14 | ||
| Orienteering 1:03:00 [4] | |
| Race in watershed park. Alot of fun, three different map exchanges, going from 1:10 to 1:4 then back to 1:10. It was cold and my hands were very frozen at the beginning and then they warmed up and were painful for awhile so it was hard to concentrate.
| ||
| C • Scales of Justice 2 | ||
| Orienteering 25:00 [2] | |
| control pick up | ||
Saturday Jan 13 | ||
| Running 1:34:00 [3] | |
| Run with tyson. Ate too much too close, so first part was rather slow. | ||
Friday Jan 12 | ||
| Running 1:08:00 [2] | |
| Running in watershed park with Ø. Kristiansen. Small trails and some terrain running. Sometimes followed along on the map a bit. He was vaguely checking stuff for the event this weekend, and although not in order, I didn't want to follow too closely. | ||
Thursday Jan 11 | ||
| Running 1:01:00 [3] | |
| run in the woods with tyson | ||
Wednesday Jan 10 | ||
| Cross country ski 1:30:00 [1] | |
| Back-country skiing... some was pretty hard work as I was breaking trail. Then some telemarking - but only counting the real work going up. | ||
Tuesday Jan 9 | ||
| Running 35:00 [2] | |
| warm up to the gravel track with dad, plus some strides and silly walks | ||
| Running 21:00 [4] | |
| 3:13 (not timed properly since still trying to switch to right mode on watch when we started)
2:44 rest 3:16 I 2:20 R 3:21 I 2:02 R 3:17 I Four times 800 metres around a gravel puddly track, and it started to sleet/snow and it was hard to see. Runring into the wind was particularly hard. | ||
| Running 27:00 [2] | |
| warm down back home, plus some more silly walks and stretches. | ||
Sunday Jan 7 | ||
| Running 1:44:00 [2] | |
| Run with Meghan M on trails by the cleveland dam. We started going along the baden powel trail near grouse, but ran into quite a bit of snow. So we ran lower down, on a trail next to capilano river. It didn't feel that energetic having not slept that well. It was not a fast run, but I had to work hard on the uphills cause meghan is faster than me on them and tells me off for hunching down!
| ||
Saturday Jan 6 | ||
| Biking 1:25:00 [2] | |
| biking down to stanley park and back | ||
| Running warm up/down 35:00 [3] | |
| 20 mins warm up plus some stretching/ 10 mins warm down | ||
| Running 32:00 [3] | |
| Fartlek. Had some problems when I encountered lots of trees down on sections of the road/trail. Stanley park has been pretty damaged by recent windstorms.
30 45 1:00 2:00 3:00 2:00 (had some problems on this one as encountered alot of trees, so really did 2 1mins interupted by a minute of crawling over/under logs/branches) 1:00 45 30 1:00 2:00 with 1 minute break between each, jogging slowly. | ||
Friday Jan 5 | ||
| Running 50:00 [3] | |
| running in the woods, kinda slow at first cause I had eaten not too long before, but then picked it up.
46 minutes plus ~4 minutes home from the weight room. | ||
| Stretching/exercises 35:00 [1] | |
| Some lifting weights, some core, and stretching.
Then went and sat in the hot tub for a bit before going home. | ||
Thursday Jan 4 | ||
| Cross country ski 1:00:00 [1] | |
| backcountry skiing: this is some of the time (but not all of it) spent hiking up to sneak into the side of whistler ;). Then spent some time telemarking, and using the lifts. | ||
Tuesday Jan 2 | ||
| Note | |
| Everyone seemed to be posting their totals, so I figured I should. I am missing approximately 3 months worth of training (May 19 - August 21)
I was in europe for 2 of those months and got lots of orienteering in, so it would bring up the orienteering percentage. Also, I did several long runs in Norway. I would estimate my training to be something like: (309/9)*12 = 412 activity # time miles km climb Running 278 146:53:57 19.26 31.0 Orienteering 99 63:03:55 2.98 4.8 Cross country ski 23 30:35:00 Stretching/exercises 53 18:21:00 Biking 32 17:50:00 Intervals 45 15:28:30 Core 15 7:43:00 pool running 5 2:43:00 Weight training 3 2:10:00 Soccer 4 1:58:00 Swimming 2 1:00:00 Hanging controls 1 45:00 Plyometrics 4 37:00 Total 564 309:08:22 22.25 35.8 | ||
| Running 55:00 [3] | |
| Run with ted on trails and some roads in white rock. Also along the beach and up some stairs. | ||
Monday Jan 1 | ||
| Cross country ski 1:11:00 [2] | |
| ski by myself (all of this skiing was skate style) | ||
| C • 108 6 | ||