Training Archive: salalIn the 31 days ending 2008-03-31:
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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 Mar 31 | ||
| Weight training 35:00 [1] | |
| the usual:
- core (on ball and bosu) - arms (free weights, some machines) - legs (one legged squats, lunges onto bosu, hamstring curls with ball, hip stuff) | ||
Sunday Mar 30 | ||
| Running 1:20:00 [3] 12 km (6:40 / km) | |
| Run with petra in the PS park trails, then met back up with the boys to do some stairs. No one was feeling very good, so only did 2. | ||
| Intervals 6:00 [4] | |
| 2:48
2:47 Stairs, legs shaky after... | ||
Saturday Mar 29 | ||
| Running 58:00 [3] | |
| Run with petra and meghan at deer lake. About half running in the lumpy grass (terrain running). It hailed... | ||
Thursday Mar 27 | ||
| Orienteering 30:30 [3] | |
| ran the WET course from a few weeks ago at Acadia/UBC. Felt ok for the first bit, but then felt rather weak at the end, perhaps from running unusually late at night... | ||
| Running 7:00 [2] | |
| jog to start and back from finish. | ||
Wednesday Mar 26 | ||
| Weight training 30:00 [1] | |
| One leg stuff for glutes / hip abductors, lunges with bar, 1 legged squats
Arms (lats, push ups, etc), core, stretching (glutes, hamstrings, etc). | ||
| Orienteering 38:50 [4] 6.54 km (5:56 / km) | |
| WET at Deer lake. Fun course! Good training for me on a map I am rather familiar with. Gar called it "filling station O", there were 3 locations with clipboards showing all the controls. At the start we were only told these 3 locations. I ran to the first one, where I memorized a few close ones, then came back to it, and memorized a few more that transported me to the next station. At the next one I tried to memorize 7 controls (in order to get me to the third filling station, but knowing I could bail out there)... but really screwed up on the third (after a long running section) choosing a parallel feature and wasting a few minutes running around in the long grass searching for the flag. Managed to recover by finding on of the other controls I had memorized and coming back to the right sport in relation to that one. Was ok with the last bits, but often searched for the flag. Have to work on getting by mind to shut up about other random topics and focus on the task at hand...
Some slow running/stopping at the "stations", but tried to push it reasonably hard between the controls. Some sections of terrain running in the bushy lumpy grass. | ||
| C • nice exercise 1 | ||
| Running 12:00 [2] 1.8 km (6:40 / km) | |
| warm down with petra | ||
Tuesday Mar 25 | ||
| Running 10:00 [3] | |
| Warm up and one stride before starting intervals. Buses were jammed, and I was late. | ||
| Intervals 23:30 [4] 6 km (3:55 / km) | |
| Five times 1200m. Failed to take splits on the first one, but I think it was a bit faster like the last one. Pretty even pace, felt ok, but definitely not fast. Unable to keep up to Petra. Need to do more intervals...
~4:42 ~2:00 4:45 2:00 4:45 2:03 4:46 1:56 4:41 | ||
| Running 8:00 [2] | |
| rest between intervals | ||
| Running 32:00 [2] | |
| ABC's, lunges, 6 strides, and warm down jog | ||
Monday Mar 24 | ||
| Running 2:16:00 [3] 19.26 km (7:04 / km) | |
| Long run on trails on the north shore. The trails were muddy, then progressively more and more covered in snow. Took a nasty spill on a slippy bridge. Ran by myself for a lot of it, trying to keep an ok pace to find the boys again eventually... | ||
Sunday Mar 23 | ||
| Running 10:00 [3] | |
| warm up with Petra around granville island | ||
| Orienteering 44:03 [4] 8.13 km (5:25 / km) | |
| Why just run #3 - good course by Henrik. A few small mistakes, and took my shoe off at one point when I got a big prickle in it... | ||
| Running 16:00 [2] | |
| jogging to pick up controls with petra | ||
Saturday Mar 22 | ||
| Biking 1:00:00 [2] | |
| Bike to and from work | ||
| skipping 5:00 [3] | |
| Bought a skipping rope out of interest on how it would be as training the other day. Tried some today, mostly 1 legged, apparently my left leg is much less coordinated. | ||
Friday Mar 21 | ||
| Running 41:00 [3] 7.55 km (5:26 / km) | |
| run out to ubc on trails | ||
| Biking 20:00 [2] 7.66 km (2:37 / km) | |
| bike home with my bike that I had left at Thomas's | ||
| Stretching/exercises 12:00 [1] | |
| some core and stretching | ||
Wednesday Mar 19 | ||
| Weight training 30:00 [1] | |
| glutes, core, arms, stretching... and a tiny amount of skipping, for some reason, since I was having a discussion about it with someone. | ||
| Running 22:00 [2] | |
| warm up / warm down | ||
| Orienteering 30:00 [4] 5.7 km (5:16 / km) | |
| WET, ran hard most of the time, made some mistakes, map not so good. | ||
Tuesday Mar 18 | ||
| Running 16:00 [3] | |
| run on rough trails and in the terrain with thomas on the north shore. | ||
| Intervals 12:00 [4] | |
| 6 times 2 minute terrain/hill intervals up a steep slope on the north shore. At first we stayed lower down, jogging down in between, but then we started jogging sideways along the hill instead. The further we got up the hill the more snow there was. So what started out as a bit of slippy snow, became more snow (which was actually less slippy) and finally rather deep snow which you would intermittently break though the crust of. Thomas ran near me, and kept yelling at me to move my arms, try harder and such. I tried to think of the Czech republic... | ||
| Running 12:00 [2] | |
| Rest between hill scrambles | ||
| Running 28:00 [3] | |
| Running in the terrain exploring the area and getting my arms very cold as we had ditched our jackets at the beginning of the intervals. Then run back to the car on the nice trails. | ||
Monday Mar 17 | ||
| Stretching/exercises 10:00 [1] | |
| glutes/legs and some core | ||
| Running 48:00 [3] 9.9 km (4:51 / km) | |
| Run with meghan on the PS park trails. Some at pretty high intensity... would call it a tempo run for sure (maybe about 20 minutes of it). She would keep upping the pace and I would try to keep up :). | ||
| Core 15:00 [1] | |
| core strength and a few squats/lunges (with some balancing on the bosu) | ||
Sunday Mar 16 | ||
| Running 2:35:00 [2] 26 km (5:58 / km) | |
| Long run on the trails and along the beach with Meghan and Pria. Pria was a bit slower, so not the fastest pace, but still a nice long run and tired by the end. Too much LSD recently... but said I would take Pria on a run, as she is trying to train for the marathon in May. | ||
Saturday Mar 15 | ||
| Running 2:00:00 [2] | |
| Long run with Meghan and Petra, slowish most of the time, with some faster bits and some terrain running! Lots of up at the beginning. | ||
Thursday Mar 13 | ||
| Running warm up/down 15:00 [2] | |
| Intervals 7:00 [4] | |
| 6 short hill intervals at QE park - hill steep, then flattens out, then turns and steep again.
1:08 Interval 1:29 Rest 1:09 I 1:32 R 1:06 I 1:35 R 1:05 I 1:35 R 1:07 I 1:37 R 1:06 I 1:33 R | ||
| Running 9:00 [2] | |
| rest between intervals / getting back down hill | ||
| Running 2:00 [5] | |
| 6 Short sprints up a rough rocky slope on QE
1 not timed 1:00 19 s 1:00 17 s 1:00 17 s 1:00 17 s 1:00 18 s | ||
| Running 5:00 [2] | |
| jogging back down hill | ||
| Running warm up/down 11:00 [2] | |
| warm down run | ||
| Stretching/exercises 15:00 [1] | |
| some glute strength, core, arm strength, hamstring stretching | ||
Wednesday Mar 12 | ||
| Biking 1:10:00 [2] | |
| cycle to and from downtown, going out to ubc on the way home. | ||
Tuesday Mar 11 | ||
| Stretching/exercises 20:00 [1] | |
| 1 legged stuff, free weights for arms, core stuff | ||
| Running 57:00 [3] 11.5 km (4:57 / km) | |
| Run with meghan, some of it quite fast... as she was feeling good and dragging me :) I haven't had enough sleep recently and lay down and nearly went to sleep this afternoon. | ||
Monday Mar 10 | ||
| Running 20:00 [3] | |
| warm up run, strides and silly walks | ||
| Intervals 15:00 [5] 4 km (3:45 / km) | |
| Stairs -> going down only :) cause Petra and I decided we only wanted to do that way...
1200m - 4:57 (bit slow, still warming up) rest 2:01 800m - 3:09 rest 2:00 800m - 3:10 rest - 2:00 400m - 1:25 rest - 2:06 400m - 1:26 rest - 2:01 200m - 38 rest - 2:02 200m - 38 | ||
| Running 33:00 [3] | |
| lunges with butt kicks, some plyos, warm down run | ||
| Running 12:00 [2] | |
| walking/jogging/rest between intervals | ||
Sunday Mar 9 | ||
| Running 2:10:00 [3] 13.07 km (9:57 / km) | |
| Running the Baden Powell with Meghan and Petra, lost the trail on the way back, and ended up a bit confused and doing even more climb than needed (calves burning ;). Had to go slower at the end, since Petra turned her ankle slightly... | ||
Friday Mar 7 | ||
| Running 47:00 [3] | |
| Run in the woods with Meghan M. | ||
| Intervals 15:00 [3] | |
| Short hill intervals - steepish trail leveling off for the second half.
1:15 Interval 2:49 Rest 1:13 I 2:18 R 1:11 I 2:47 R 1:12 I 2:59 R 1:12 I | ||
| Running 21:00 [3] | |
| Run to gym after intervals, and 5 minute run home from gym | ||
| Weight training 45:00 [1] | |
| Weights, core, some one legged leg work. | ||
Thursday Mar 6 | ||
| Biking 1:00:00 [2] | |
| Bike to and from downtown with Meghan M. | ||
Wednesday Mar 5 | ||
| Stretching/exercises 20:00 [1] | |
| arms, glutes, hams/quads, one legged squats, core | ||
| Biking 30:00 [2] | |
| To downtown | ||
| Biking 35:00 [1] | |
| slow bike home with mum | ||
Tuesday Mar 4 | ||
| Stretching/exercises 25:00 [1] | |
| Core - on ball
Squats - single/double legged (+ weights), ball behind back controlling hips Glute/hamstring - crunches with ball, side raises with weight, etc Arms - free weights mostly, while on ball | ||
| Running 19:00 [2] | |
| warm up - late to track... busy and bus issues. | ||
| Intervals 30:00 [4] | |
| 4:24 Interval on grass
1:28 rest 4:33 Interval on grass 1:34 rest 4:59 1200m on track 1:45 rest 4:54 1200m on track 2:14 rest 4:57 1200m on track Felt pretty shitty, and not very fast, still coming back from three weeks of up and down sickness including a round of antibiotics for bronchitis. Focused on my running form on the track. Felt like I was moving my arms well. | ||
| Running 29:00 [2] | |
| silly walks, lunges, strides and a warm down run. | ||
Monday Mar 3 | ||
| Running 1:11:00 [3] 13 km (5:28 / km) | |
| run in the woods with meghan | ||
Sunday Mar 2 | ||
| Cross country ski 1:32:33 [4] 18.17 km (5:06 / km) | |
| Canadian ski orienteering champs at stake lake. Lots of fun. A mistake on number 2, bad route on number 3, and maybe a few other mistakes. A lot better than yesterday :). | ||
| Cross country ski 20:00 [2] | |
| Warm up before event, and then skiing technique with no poles and marta giving pointers after the event! Some good tips, really need to work on my technique (loading and pushing correctly... hard to time everything right). | ||
Saturday Mar 1 | ||
| Cross country ski 8:00 [2] | |
| warm up | ||
| Cross country ski 1:27:51 [3] 13.7 km (6:25 / km) | |
| Ski orienteering at sovereign lake. Fell several times, one time bending my pole. Also, went through the forest when I really should have gone around... got rather frustrated. Confused by intersections a lot, mistake on way to #10.... | ||
| Orienteering 53:25 [3] 4.92 km (10:51 / km) | |
| Night orienteering at Grasslands. Trying to follow henrik and thomas through the snow (fast paced, and having some problems reading along on the map, but good training). Lots of fun, but sometimes a bit alarming as I did not know whether I would stay on top of the snow, or fall through (tripped quite a bit). | ||