Training Archive: salalIn the 31 days ending 2008-01-31:
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| 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 | H | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| Stretching/exercises 10:00 [1] | |
| strength exercises - trying to fix muscle imbalances and stave off further inujury (last night my glute caused me much pain just lying in bed). I seem to be somewhat sick (sore throat, sweaty for no reason (bit of a fever?), and generally aching all over and tired), so perhaps a few days off may be my destiny... despite all my plans. | ||
| Note | |
| (sick) | ||
| headachy, sore throat, generally body aches, feel warm... | ||
Wednesday Jan 30 | ||
| Running 15:00 [2] | |
| warm up with petra | ||
| Orienteering 36:54 [3] | |
| WET in the snow, slippy, some mistakes, not so fast running.
Glute hurts quite a bit after runs these days... | ||
Tuesday Jan 29 | ||
| Orienteering 26:00 [3] | |
| musqueam with thomas and meghan | ||
| Running warm up/down 14:00 [2] | |
Monday Jan 28 | ||
| Running 13:00 [2] | |
| run to and from gym | ||
| rowing 10:00 [3] | |
| rowing machine | ||
| Weight training 50:00 [1] | |
| Free weights - arms, engaging core using ball/bosu
Squats - with ball behind back, with weight, one legged with ball to side Core work - lower, upper and side abs Stretching - hamstrings, glutes Good workout with Meghan, alternating and keeping a good pace | ||
| Running 17:00 [3] | |
| warm up with petra, thomas and henrik | ||
| Orienteering 36:00 [4] | |
| 2 man relay. Norway and Canada against the Swedes. Couldn't outrun the swede in the last few metres...
High intensity orienteering with long rests - waiting for thomas to run almost the same loop as me (but forked compared to henrik). In the end, each team ran all the same controls. | ||
Sunday Jan 27 | ||
| Running warm up/down 30:00 [2] | |
| Running race 33:49 [4] 8 km (4:14 / km) vdot: 48.0 | |
| Steveston ice breaker - ok race (worried about tummy at first), haven't raced in awhile, so in the end I felt like I should have been able to go faster (but who knows?). However... I guess it was an ok warm up to the Half Marathon, so hopefully my body will remember how to race. I just feel like I am never getting faster... | ||
| Orienteering 43:00 [2] | |
| Orienteering with petra at ubc research forest. Nice terrain running :) | ||
| Running 17:00 [3] | |
| trail run back to car | ||
Friday Jan 25 | ||
| Running 32:00 [3] | |
| warm up through the trails of the park next to robert burnaby | ||
| Orienteering 32:00 [4] | |
| 8:34
9:39 14:10 Three "half sprints" (eg a short sprint) around robert burnaby park - reverse started so had thomas and henrik chasing me. | ||
Thursday Jan 24 | ||
| Note | |
| (rest day) | ||
| tired, and left glute still problematic, this will be a rest day... | ||
Wednesday Jan 23 | ||
| Cross country ski 1:00:00 [3] | |
| Cross country ski, the faster part... spent a lot of this time trying to keep up to Meghan M. | ||
| Cross country ski 45:00 [2] | |
| The slower part, minus a bit where we were just fiddling around on the training "flats". Meghan gave Marg and I a few pointers, so I worked on my 1 skate and 2 skate. Cypress is so steep that my offset is ok, but I am not good enough at the others yet to use them as often as I should :). | ||
| C • shiny red skis 4 | ||
| Running 8:00 [2] | |
| warm up with petra | ||
| Orienteering 51:00 [3] | |
| WET in Everett Crowley | ||
Tuesday Jan 22 | ||
| Running 20:00 [3] | |
| warm up, some strides | ||
| Intervals 30:00 [5] | |
| 3:10 - ~ 800 metre loop on grass
1:41 - rest (short cause we started behind the boys again) 3:02 - grass 2:30 - rest 3:01 - grass 2:25 - rest 3:02 - grass 3:26 - rest 3:05 - track 2:16 - rest 3:06 - track Intervals with the track team, good workout. My times called out were all about 2 seconds faster than this, cause of when I hit my watch. | ||
| Running 9:00 [3] | |
| strides and silly walks | ||
| Orienteering 23:00 [3] | |
| run around minoru park on old course with thomas :) | ||
Monday Jan 21 | ||
| Running 24:00 [3] | |
| Short warm up through the park. Then 5 minute run home after going to the gym. | ||
| Weight training 50:00 [1] | |
| Focused on arms, since we have planned a longer run in the afternoon where we will work the legs :) | ||
| Orienteering 1:08:00 [3] | |
| Alternating controls with Petra at Rice Lake. I mapped this a year and half ago, so I knew the map rather well, luckily things had faded somewhat in my mind. Unfortunately there had been an unfortunate amount of blowdown. Nice to run for so long pretty much all in the terrain (a very little bit of trail running)! | ||
Sunday Jan 20 | ||
| Running 15:00 [3] | |
| warm up | ||
| Orienteering 35:30 [4] | |
| orienteering course at stanley park. Bit sloppy, a few mistakes, could have run faster in a few places. | ||
| Running 33:00 [2] | |
| warm down and control pick up | ||
| Note | |
| Maybe ran harder than I thought, cause later my left gluteus medius was very sore and I felt like it was impinging on a nerve. | ||
Saturday Jan 19 | ||
| Running 41:00 [3] | |
| run to work | ||
Friday Jan 18 | ||
| Biking 1:00:00 [2] | |
| bike to and from work | ||
Wednesday Jan 16 | ||
| Running 12:00 [2] | |
| warm up with petra | ||
| Orienteering 1:06:00 [3] | |
| WET at queens park, legs felt tired, but fun course :) | ||
Tuesday Jan 15 | ||
| Running 1:10:00 [3] | |
| Run with meghan in PS park. Horrible bowels about halfway through, had to stop twice to run into the bushes. | ||
| C • Way to improvise! 1 | ||
| Stretching/exercises 5:00 [1] | |
| stretching | ||
Monday Jan 14 | ||
| Running 1:00:00 [3] | |
| run on the roads with meghan, 55 minutes around then to the gym, and 5 minutes back home. | ||
| Weight training 50:00 [1] | |
| free weights, machines, core, stretching... all round muscle strength workout. Good to have meghan as we keep each other moving, and often alternate exercises. | ||
| Running 6:00 [3] | |
| run to start, and back to the house I am housitting | ||
| Orienteering 47:00 [3] | |
| Running around camosun bog with petra. Quite a bit of terrain running. My light was extremely low on batteries, and essentially dead by the end... so relied on Petra. Caught up to the boys just before the end, and they only just beat us, after we helped them get out of a vague area where lots of trees had fallen down :) | ||
Sunday Jan 13 | ||
| Biking 1:00:00 [2] | |
| to and from work | ||
| Running 41:00 [3] | |
| warm up through the forest from home, out to stairs | ||
| Intervals 30:00 [4] | |
| 4:59 down the stairs, and rest at bottom
2:36 up the stairs, with Meghan chasing just behind (she started a few seconds behind, so I could always hear her, and pushed hard). 5:00 down/rest 2:35 up 4:28 down/rest 2:37 up (ugh, felt lactic tummy near top...) 5:10 down/rest 3:35 up | ||
| Running 10:00 [3] | |
| warm down, back to bus | ||
Friday Jan 11 | ||
| Running 47:00 [3] | |
| run before work, up and over to queen-e and around. | ||
| Running 21:00 [3] | |
| run up to queen e to meet thomas (during my break at work), run back to work after. | ||
| Orienteering 19:00 [3] | |
| Partner exercise with thomas at Queen e | ||
Thursday Jan 10 | ||
| Stretching/exercises 10:00 [1] | |
| stretching and some yoga poses | ||
Wednesday Jan 9 | ||
| Running 53:00 [3] | |
| 48 minute run through the woods to the gym (where we arrived with rather muddy shoes). Then 5 minute jog home. | ||
| Weight training 1:00:00 [1] | |
| With Meghan M, really worked my wimpy arms. | ||
| Running 7:00 [2] | |
| putting out flags | ||
| Orienteering 30:05 [4] | |
| WET at Jericho | ||
Tuesday Jan 8 | ||
| Running warm up/down 24:00 [2] | |
| Intervals 20:00 [4] | |
| 1:26 Hill
2:32 jog down 1:27 H 2:33 j 1:27 H 2:46 j 1:27 H 5:00 Jog 1:12 Flatter bit back and up a small hill Great to have Meghan M there cause we pretty much ran side by side in these intervals, really pushed each other and kept them consistent. Tummy not the best, especially by the crest of the hill. Got dad out too, and he wasn't too far behind. | ||
| Running warm up/down 19:00 [3] | |
Monday Jan 7 | ||
| Stretching/exercises 16:00 [1] | |
| core, little bit of arms and legs, some stretching | ||
Sunday Jan 6 | ||
| Cross country ski 1:56:00 [2] | |
| Skate ski at Cypress by myself. It was snowing when I went up there, but after putting on my rain jacket for the slush it ended up not snowing and the sun even tried to shine through while I was skiing (light was very pretty - and I regretted not finding the camera as Thomas had told me I should). Some pretty heavy snow on the trails, so not very easy to get glide (tips hard to lift when covered in heavy powder). Went up the the top of the ski area at the beginning (rather slow climbing). Felt sluggish for the first half of the ski, but by the end felt better. | ||
| Stretching/exercises 10:00 [1] | |
| abs and other stuff | ||
Saturday Jan 5 | ||
| Running warm up/down 24:00 [3] | |
| warm up and strides | ||
| Intervals 33:00 [4] | |
| Joined the cross-country/track team for their Sat workout:
3:45 - 1 beaver (~1km) 2:04 12:20 - Long loop with hill 1:21 8:20 - 2 beavers (~2km) 1:27 3:55 - 1 beaver (~1km) This felt like one of those workouts where you wonder if you would have been better staying in bed. I have been a bit sluggish recently, and my knees have ached quite a bit, purchased some new shoes though, so hope that rectifies at least part of that. | ||
| Running 42:00 [3] | |
| rather fast paced warm down | ||
Friday Jan 4 | ||
| Running 1:08:00 [3] | |
| run with john markez in the woods in the dark | ||
| C • Juan Valdez 2 | ||
Thursday Jan 3 | ||
| Running 1:24:00 [3] | |
| run through the woods then out to work | ||
| Intervals 5:00 [5] | |
| at the end of my longish run I decided to run 5 times 1 minute hard, with 1 minute jog in between. | ||
| Running 48:00 [3] | |
| run home from work late at night | ||
Wednesday Jan 2 | ||
| Biking 1:00:00 [2] | |
| bike to and from work | ||
| Running 33:00 [2] | |
| warm up, warm down, and running in between the tempos | ||
| Intervals 45:00 [4] | |
| 3 times 15 minutes with 5 minutes walk/jog in between
Dragged my dad along, so would run back to him. | ||
Tuesday Jan 1 | ||
| Note | |
| snowshoe hiking | ||