Training Archive: salalIn the 31 days ending 2007-12-31:
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| 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 | M | ||||||||||||||||||||||||||||||||||||||||
Monday Dec 31 | ||
| Biking 1:00:00 [2] | |
| to and from work | ||
Sunday Dec 30 | ||
| Running 1:44:00 [2] | |
| Long run with dad in afternoon | ||
| Note | |
| went for a nice snowshoe hike up mount Seymore this morning with family and friends | ||
Saturday Dec 29 | ||
| Biking 30:00 [2] | |
| bike to work | ||
Friday Dec 28 | ||
| Biking 1:00:00 [2] | |
| to and from work | ||
| Stretching/exercises 30:00 [1] | |
| core/strength | ||
Thursday Dec 27 | ||
| Running warm up/down 17:00 [3] | |
| Intervals 26:00 [4] | |
| 3:40 Interval (900 metre muddy trail loop)
1:42 Rest 3:42 I 1:45 R 3:43 I 1:46 R 3:42 I 2:31 R 3:44 I | ||
| Running warm up/down 25:00 [3] | |
Wednesday Dec 26 | ||
| Running 1:09:00 [2] | |
| run with dad in the woods | ||
| Running 43:00 [3] | |
| in the middle I ran an extra loop, then caught back up with dad. | ||
| Cross country ski 40:00 [1] | |
| skate skiing with my brother and his spastic friend | ||
| Cross country ski 30:00 [3] | |
| skiing by myself | ||
Tuesday Dec 25 | ||
| Biking 55:00 [1] | |
| xmas bike with my mum... started slushing, and I got frostbite in the feet and hands, which I then spent the next hour recovering from (first writhing in pain, then lying by a heater with hot water bottles). | ||
Monday Dec 24 | ||
| Biking 1:00:00 [2] | |
| to and from work | ||
| Running 15:00 [2] | |
| warm up | ||
| Intervals 30:00 [4] | |
| Trail intervals at musqueam park, it was quite muddy... Convinced my dad to run with me, so bit longer rests for the first few since waiting for him.
3:49 - I 2:45 - R 3:39 - I 3:04 - R 3:37 - I 4:22 - R 3:43 - I 1:33 - R 3:49 - I | ||
| Running 25:00 [2] | |
| cool down | ||
Sunday Dec 23 | ||
| Biking 1:00:00 [2] | |
| to and from work | ||
Saturday Dec 22 | ||
| Running 55:00 [2] | |
| slow run with dad in the evening | ||
Friday Dec 21 | ||
| Biking 1:00:00 [2] | |
| work and back | ||
Thursday Dec 20 | ||
| Biking 35:00 [2] | |
| from work to ubc | ||
Wednesday Dec 19 | ||
| Cross country ski 1:30:00 [2] | |
| skate skiing up at cypress. They groom the trails early in the morning... but then it started snowing heavily (and it still was when I was there) so was not very fast conditions. Tried to work on technique. | ||
| Running 18:00 [2] | |
| control placing in musqueam and jog down there | ||
| Orienteering 10:03 [4] | |
| Ran the WET (placed the controls in a different order than the course was). I admit I did not read the map all that much, but i did make one mistake when trying to go through the forest straight between two controls (should have gone around), in the say you could pick a good way through, but at night i ended up crawling over a ton of deadfall. | ||
Tuesday Dec 18 | ||
| Running 38:00 [2] | |
| run on the roads with thomas | ||
Sunday Dec 16 | ||
| Running 15:00 [2] | |
| warm up jog | ||
| Orienteering race 30:23 [4] | |
| orienteering race at cresent park | ||
| Orienteering race 13:20 [5] | |
| mass started the middle course, some controls seen previously. Ran really hard to try to keep up to the guys. | ||
| Running 6:00 [2] | |
| control pick up | ||
Saturday Dec 15 | ||
| Biking 1:00:00 [2] | |
| bike to work and back | ||
Friday Dec 14 | ||
| Running 2:30:00 [2] | |
| Long run on diez vista, slow since snowy and slippery. Although, my shoes performed well in these conditions, I have been very happy with them (new bright green New Balance 800's). Parts of the trails were flooded too... so we had to go pretty far around to avoid waist deep icy cold water (after I waded in up to my knees, before the icy pain got to me - even thought I was halfway to the other side, it was only getting deeper). | ||
| Note | |
| Light with good tread :)
http://www.newbalance.com/running/trail/WT800/ | ||
Thursday Dec 13 | ||
| Running 35:00 [2] | |
| warm up, silly walk, strides | ||
| Intervals 38:00 [4] | |
| 4:07 - 1000m
1:35 - 200m jog 4:08 - I 1:25 - R 4:10 - I 1:31 - R 4:09 - I 1:37 - R 4:07 - I 1:32 - R 4:07 - I 1:17 -R 4:06 - I Seven times 1000m intervals on the track at Point Grey. Hands pretty frozen for the first few. Having problems taking splits since hands numb and layers of clothing went over top of watch. So I think the first few may have been a second or two faster... since when I warmed up I pressed the lap button more easily as I finished the interval. | ||
| Running 20:00 [2] | |
| warm down | ||
Wednesday Dec 12 | ||
| Running 5:00 [2] | |
| warm up | ||
| Running 37:24 [3] | |
| WET at deer lake, didn't feel very spry. | ||
| Running 25:00 [3] | |
| warm down/control pick up - picked up the ones in the open grassy area, so got some more terrain running in as it is lumpy marshy grass. | ||
Tuesday Dec 11 | ||
| Running 31:00 [3] | |
| run around ubc in the dark | ||
Sunday Dec 9 | ||
| Running 20:00 [3] | |
| warm up | ||
| Running 32:04 [4] 7 km (4:35 / km) | |
| 7 km cross country race | ||
| Running 16:00 [3] | |
| warm down | ||
Saturday Dec 8 | ||
| Biking 1:00:00 [2] | |
| bike to and from work | ||
Friday Dec 7 | ||
| Biking 1:00:00 [2] | |
| bike to and from work | ||
Thursday Dec 6 | ||
| Running 20:00 [3] | |
| warm up, some strides | ||
| Intervals 32:00 [3] | |
| 3:07 - 800m
1:40 - rest 3:09 - I 1:41 - R 3:10 - I 1:40 - R 3:10 - I 1:41 - R 3:10 - I 1:51 - R 3:10 - I 1:40 - R 3:09 - I seven times 800 metres with petra (and thomas and henrik, but they got ahead of us). Much slower than when I did them more often in feb/march... ;( Hamstring started to hurt on the last 2. | ||
| Running 11:00 [2] | |
| warm down | ||
| Stretching/exercises 10:00 [1] | |
| some core/leg strength/arm strength | ||
Wednesday Dec 5 | ||
| Running 24:00 [2] | |
| warm up and warm down | ||
| Orienteering 30:00 [3] | |
| WET at ambleside park | ||
Tuesday Dec 4 | ||
| Running 51:00 [3] | |
| run with thomas around false creek, one part back over the burrard bridge was pretty fast, as thomas took off. | ||
Monday Dec 3 | ||
| Running 1:44:00 [2] | |
| running at deer lake in the dark, some terrain running in the lumpy grass. | ||
Sunday Dec 2 | ||
| Running 1:45:00 [3] | |
| Long run in Coquitlam with Petra, Meghan, Henrik and Thomas. Lots of snow, so fun challenging run :)
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