Wednesday Oct 31 |
 | Orienteering 32:10 [4] | |
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| WET at ubc |
| Running 18:00 [2] | |
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| warm down |
Tuesday Oct 30 |
| Biking 1:00:00 [2] | |
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Monday Oct 29 |
| Running 10:00 [2] | |
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| 5 mins up to the weight room, 5 down |
| Stretching/exercises 1:10:00 [1] | |
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| 10 minutes on the rowing machine, some free weights, some machines (including hamstring curls), core stuff (with ball, medicine ball, etc), modified pull ups, stretches. |
| Running 30:00 [2] | |
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| run in trails |
| Running 20:00 [4] | |
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| terrain tempo loops, 4 times at approx 4 minutes each, with 1 minute rest. |
| Running 30:00 [2] | |
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| run home |
Sunday Oct 28 |
| Running 2:15:00 [2] | |
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| Long run on the north shore with Meghan M, Petra and Hendrich |
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| C • Henrik 2 |
Saturday Oct 27 |
| Running 20:00 [1] | |
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| jogging around derby reach park, looking at terrain |
| Running 26:00 [2] | |
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| run with thomas near the fraser river |
| Note | |
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| hiking around mount sumas, looking at the terrain! Sweeeeeeet!!!! |
Thursday Oct 25 |
| Biking 1:00:00 [2] | |
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| bike to and from work |
| Running 50:00 [3] | |
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| Running 6:00 [4] | |
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| 2:57
2:55
up the stairs near museum anthropology twice |
Wednesday Oct 24 |
| Biking 1:00:00 [2] | |
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| bike to and from work |
| Running 43:00 [3] | |
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| they weren't enough maps at the training, and I had been involved in planning it (although did not put out the flags) so I followed andrea around the majority of the course. |
| Running 20:00 [2] | |
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| picking up pin flags |
Tuesday Oct 23 |
| Biking 1:00:00 [2] | |
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| 30 minute bike to and from work |
Monday Oct 22 |
| Stretching/exercises 50:00 [1] | |
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| 8 mins on the rowing machine to warm up, then some free weights, a few machines for the lats etc, and some squats, balance work, core and stretching. |
| Running 1:00:00 [3] | |
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| run with thomas around false creek |
Sunday Oct 21 |
| Orienteering 2:30:00 [2] | |
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| setting out and picking up controls |
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| C • Equipment 2 |
Saturday Oct 20 |
| Running warm up/down 15:00 [3] | |
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| warm up |
| Running race 36:00 [4] | |
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| 8km cross country race, results not up yet, so not sure of exact time |
| Running warm up/down 20:00 [2] | |
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| warm down |
| Orienteering 1:54:00 [2] | |
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| checking control locations at watershed |
Friday Oct 19 |
| Running 27:00 [3] | |
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| Running 30:00 [1] | |
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| Marking out a secret terrain training loop (sttl? ;) for future use... then it got too dark in the woods. |
Wednesday Oct 17 |
| Running warm up/down 6:00 [2] | |
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| warm up around the lake |
| Orienteering 35:00 [4] | |
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| WET at Trout lake. Rained so much at some points that it was hard to see, thouroughly drenched by the end. Unfortunately I cannot really blame my mistakes on the weather. Screwed up at the beginning along the skytain, and on the last star, when I thought I could get around a fence, but I couldn't. |
Tuesday Oct 16 |
| Running warm up/down 45:00 [3] | |
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| warm up through the park with meghan M
Plus some strides |
| Running 10:00 [4] | |
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| 10 minutes out and back "steady" |
| Intervals 17:00 [5] | |
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| 3:18 Interval
1:56 Rest
3:18 I
2:11 R
3:18 I
2:29 R
3:23 I
1:54 R
3:18 I
5 times 800m with the cross team at ubc. Felt heavy today... nearly didn't run the 5th, even though I feel 5 is quite a low number to begin with... ;) |
| Running 8:00 [2] | |
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| rest between intervals |
| Running warm up/down 35:00 [2] | |
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| Run back home with meghan M |
Monday Oct 15 |
| Running 42:00 [3] | |
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| run by myself in PS park |
Sunday Oct 14 |
| Running 1:35:00 [3] | |
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| Run at Buntzen lake. Not the whole loop unfortunately, since I was worried I would not get back in time to not get locked in the parking lot, as the gate closed at 6:30. So ran up to the top of diez vista, then came back down some scrambly tiny trail... then around some other trails near the lake and back. |
| Stretching/exercises 15:00 [1] | |
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| resistance band exercises and some core |
Saturday Oct 13 |
| Running 1:25:00 [3] | |
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| run with John M in PS park |
Thursday Oct 11 |
| Running warm up/down 20:00 [2] | |
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| Intervals 27:00 [4] | |
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| 3:54 Interval
3:15 Rest
3:51 I
3:21 R
3:57 I (Petra fell, and I stopped to check she was ok)
5:05 R (John rode by on his bike, so we took a bit longer talking to him)
3:52 I
3:30 R
3:47 I
3:03 R
3:46 I
3:55 R
3:44 I
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| Running 23:00 [2] | |
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| rest between |
| Running warm up/down 24:00 [3] | |
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Wednesday Oct 10 |
| Orienteering 43:00 [3] | |
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| WET at BCIT, hard course... combination of dog bones and score-o. Felt sluggish. |
Tuesday Oct 9 |
| Running 1:12:00 [3] | |
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| run with Thomas and John |
Monday Oct 8 |
| Running 5:00 [2] | |
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| warm up |
| Orienteering 1:20:23 [4] | |
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| WCOC Long |
Sunday Oct 7 |
| Running 10:00 [2] | |
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| warm up |
| Orienteering 33:37 [4] | |
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| WCOC Middle |
| Running 14:00 [2] | |
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| warm down jog |
| Note | |
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| Walked/jogged around to pick up controls. |
Saturday Oct 6 |
| Running 15:00 [3] | |
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| warm up |
| Orienteering 16:49 [5] | |
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| WCOC Sprint |
Thursday Oct 4 |
| Running 4:00 [2] | |
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| warm up |
| Orienteering 49:29 [3] | |
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| training |