Training Archive: salalIn the 31 days ending 2007-03-31:
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| 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 | S | |||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31 | ||
| Running 18:00 [2] | |
| warm up and strides | ||
| Running 5:24 [5] | |
| 1500 metre track race | ||
| Running 22:00 [2] | |
| warm down | ||
| Stretching/exercises 1:10:00 [1] | |
| hot yoga, stretched hard today | ||
Thursday Mar 29 | ||
| Running 24:00 [3] | |
| warm up and strides | ||
| Intervals 11:00 [5] | |
| six times 200 metres. Very short workout to bother going down to the track to do. I race a 1500 on saturday.
38 1:29 37 1:27 37 1:21 37 1:24 36 1:24 37 | ||
| C • 11? 2 | ||
| Running 20:00 [1] | |
| hops over hurdles | ||
| Running 22:00 [3] | |
| warm down | ||
Wednesday Mar 28 | ||
| Biking 35:00 [2] | |
| to and from school | ||
| Biking 4:00 [4] | |
| storm the wall | ||
Tuesday Mar 27 | ||
| Biking 20:00 [2] | |
| cycle to school | ||
| Biking 4:00 [4] | |
| storm the wall cycle leg | ||
| Biking 20:00 [2] | |
| bike home | ||
| Running 1:00:00 [3] | |
Monday Mar 26 | ||
| Biking 2:00:00 [2] | |
| biked downtown (about 35 mins) then around and back home (45 mins, more uphill). Then bike to and from school (40 mins), where I did storm the wall. | ||
| Biking 4:00 [4] | |
| high paced biking during storm the wall ;) | ||
| C • Storm the Wall 1 | ||
Sunday Mar 25 | ||
| Orienteering 25:00 [3] | |
| course at robert burnaby, put out pin flags and then kean ran it and picked them up. | ||
| Running 15:00 [2] | |
| control pickup | ||
| Biking 2:00:00 [2] | |
| biking to steveston and back with mum, dad and kean. | ||
Saturday Mar 24 | ||
| Running 1:32:00 [2] | |
| run in ps park, middle bit with meghan M after I wet up with her. Very muddy! | ||
| Stretching/exercises 1:10:00 [1] | |
| Hot yoga. Very humid today, and I worked pretty hard. The instructor singled me out a few times and made me do things further/harder... legs shaking for a lot of the postures. | ||
Wednesday Mar 21 | ||
| Biking 1:30:00 [2] | |
| Bike to and from my bike lesson about brakes - my brakes were much better adjusted after! They didn't squeak even though it was raining. | ||
Tuesday Mar 20 | ||
| Running 30:00 [3] | |
| warm up, stretching and strides | ||
| Running 28:00 [4] | |
| Intervals at track.
2:56 800m 2:11 r 3:00 800m 6:28 r 1:19 400m 2:52 r 1:21 400m 3:02 r 1:19 400m 3:02 r 1:19 400m | ||
| Running 20:00 [2] | |
| strength, strides, and warm down jog | ||
Monday Mar 19 | ||
| Running 30:00 [2] | |
| run with elliott - wanted to go to weight room, but it was closed for renovations this week. | ||
Sunday Mar 18 | ||
| Orienteering 1:05:00 [3] | |
| orienteering race at uvic. Probably about 15 mins of mistake. Maybe half of that on a bingo control in some dark green... | ||
| Running 25:00 [2] | |
| 5 mins warm up, 20 mins cool down jog | ||
Saturday Mar 17 | ||
| Running 1:06:00 [2] | |
| run with elliott | ||
| Core 20:00 [1] | |
| core with meghan and elliott in the basement | ||
Friday Mar 16 | ||
| Running 20:00 [2] | |
| warm up and strides | ||
| Running 11:11 [5] 3 km (3:44 / km) | |
| shoes: Brooks racing flats | ||
| 3000 meter track race at the university of washington. I haven't run one of these since high school (when I was much much slower), so I didn't really know what to expect. Apparently this is my official time, so I have changed it... The results seemed a bit confusing, since I thought I was right with a girl at the finish line but the results did not really show it well. | ||
| Running 26:00 [3] | |
| warm down, some slow jogging around the track, then some faster running with a bunch of the team on some trails behind the stadium. | ||
Thursday Mar 15 | ||
| Biking 1:30:00 [2] | |
| bike to and from a lesson on how to fix my bike. | ||
| C • did it come back better? Good ... 2 | ||
Wednesday Mar 14 | ||
| Orienteering 44:00 [3] | |
| WET at BC childrens, really fun dogbones course | ||
Tuesday Mar 13 | ||
| Biking 1:00:00 [2] | |
| biking to and from intervals | ||
| Running 16:00 [3] | |
| warm up and strides | ||
| Intervals 24:00 [4] | |
| 6:14 mile
2:06 rest 6:15 mile 3:01 rest 6:11 mile 3 times a mile, we were going to do four, but there are races this friday. | ||
| Running 30:00 [2] | |
| drills for hurdles and warm down jog and a few strides | ||
Monday Mar 12 | ||
| Stretching/exercises 1:10:00 [1] | |
| hot yoga | ||
Sunday Mar 11 | ||
| Running 1:56:00 [2] | |
| Long adventurous trail run with meghan M, magnus, and elliott. Rivers were raging with the rain and snowmelt, and our trail often became a stream. We had to cross few streams, one of which submersed us up to the knees in very cold water - my lower legs were like stumps for awhile after.
| ||
Saturday Mar 10 | ||
| Running 5:00 [2] | |
| jog up to weight room | ||
| Stretching/exercises 30:00 [1] | |
| Weight room stuff, including 5 mins of rowing | ||
| snowshoeing 1:00:00 [1] | |
| walked up seymore with magnus, andrea and meghan | ||
Friday Mar 9 | ||
| Running 31:00 [3] | |
| run with magnus | ||
Thursday Mar 8 | ||
| Running 22:00 [2] | |
| warm up | ||
| Running 10:00 [2] | |
| strides, stretching, and fooling around with some hurdles | ||
| Intervals 20:00 [4] | |
| 8 times 300m at around 61 seconds each, at least a minute rest between each, with more on some. | ||
| Running 15:00 [2] | |
| warm down | ||
Wednesday Mar 7 | ||
| Orienteering 33:00 [3] | |
| WET | ||
Tuesday Mar 6 | ||
| Biking 1:00:00 [2] | |
| bike to and from intervals | ||
| Running 20:00 [3] | |
| warm up, stretching, strides | ||
| Running 25:00 [4] | |
| 5:56 ~ 1600 (mostly on grass)
2:04 Rest 4:46 - 1200 the rest on the track 3:09 rest 3:53 - 1000 2:32 rest 3:04 - 800 Felt really heavy today, and was slower than have been recently. There are several reasons why this could be: 1. yoga is making me slower / didn't replace electrolytes well after all the sweating 2. not enough sleep/recovery recently (I was feeling sluggish the last few days, and only just recovered from a cold) 3. Iron still low (ferritin tested a week ago and is below the desired cutoff), and didn't eat that much protein over the weekend Anyway, came home and at a ton of carrot cake :) | ||
| Running 10:00 [2] | |
| strides and abc's | ||
Monday Mar 5 | ||
| Running 44:00 [3] | |
| run by myself in PS park | ||
| C • Intense Pain 2 | ||
| Stretching/exercises 1:10:00 [1] | |
| Hot Yoga. | ||
| C • Happy B-day Louise 5 | ||
| C • Happy Birthday! 1 | ||
Sunday Mar 4 | ||
| Biking 1:00:00 [2] | |
| biking around town with dad | ||
| Stretching/exercises 1:10:00 [1] | |
| hot yoga | ||
Saturday Mar 3 | ||
| Running 1:56:00 [2] | |
| long run with magnus, pushed a bit in the last 15 mins or so - to have some fun on the uneven trails! | ||
Friday Mar 2 | ||
| Running warm up/down 30:00 [2] | |
| it was freezing... cause it started raining. I had to help time, so stood around too much and got cold. | ||
| Running 7:30 [4] | |
| 2 km at the track, times not posted, so not sure what my actual time was - will change this when the coach sends them out. Ate waaayyy too close, so felt cruddy. | ||
| Running 3:45 [5] | |
| 1km at the track, it was a bit later so felt better (food better digested) | ||
Thursday Mar 1 | ||
| Running 1:00:00 [3] | |
| run with elliot, 55 mins, then 5 mins back from the weight room | ||
| Stretching/exercises 40:00 [1] | |
| weight room - standard stuff, some stretching | ||