Training Archive: salalIn the 31 days ending 2008-05-31:
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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 May 31 | ||
| Running 43:00 [3] | |
| Run in the pouring rain, but still reasonably warm. | ||
Friday May 30 | ||
| Running warm up/down 24:00 [2] | |
| Warm up jog, felt sluggish, had to really convince myself into the workout. Did 4 strides on the track before starting intervals. | ||
| Intervals 9:00 [5] | |
| So something must have gone right, as I started the workout. Perhaps it is as Henrik says and I am getting sick (my throat/glands in my neck have been hurting a bit in the morning). I knew I had not eaten that much since lunch, and it was later in the day than I meant to do the workout, so only did 6... however, perhaps I should have kept going.
1:25 1:57 1:24 1:57 1:25 1:58 1:26 1:58 1:27 1:56 1:21 (to change things up/motivate me to run fast on the last one I took my shoes off - I didn't feel fast, but perhaps I was distracted by the feel of my feet on the rubber. Not too much crud on the track). | ||
| Running 10:00 [2] | |
| Jogged about 200 metres in the rest (back and forth along the 100) | ||
| Running 17:00 [3] | |
| ABC's, lunges, some more strides on the grass, and a cool down jog. | ||
Thursday May 29 | ||
| Orienteering 1:08:00 [2] | |
| Checking control locations on sutton. Did not know we were planning to do this today, so only had 3/4 shorts, scratched my legs up well again ;) Fun area, some new trails, but decent map. Could have used a compass, but had not brought that with me either. | ||
| Running 7:00 [3] | |
| running a trail loop on the other side of the map while waiting for pierre to come back, found him just before the car. | ||
| Running 8:00 [2] | |
| run to and from the gym | ||
| Weight training 35:00 [1] | |
| arms, core, legs (1 legged, and squats with weights), stretching. | ||
| Stairmaster 20:00 [3] | |
| As an experiment, because of the lack of hills around here, I went on the stepmachine (stairmaster). It was warm inside so I sweated quite a bit (good heat aclimatization?), not sure if it really replaces hill running, but better than nothing. | ||
Wednesday May 28 | ||
| Running 1:32:00 [2] | |
| running around old st. jean looking for locations for a course (using scavenger hunt type idea, where you find something and have to see what it says). Then ran along the river, out and back. Got further than last time, so I know it was over 12km, but had not recharged my gps. There is a complete lack of hills around here. I have sometimes resorted to running up and down the slopes of the humped up dirt of the old fortifications (elevation change = less than 5m). | ||
Tuesday May 27 | ||
| Running warm up/down 14:00 [2] | |
| Intervals 20:00 [4] 4.8 km (4:10 / km) | |
| Attempt at intervals: four by 1200. I have been feeling slightly sick to my stomach all day, so not sure if I should blame that, the squishy uneven track, the lack of anyone to train with, or just the fact that I am a crappy runner.
5:07 I 2:02 R 4:56 I 2:00 R 5:01 I 2:00 R 4:59 I | ||
| Running 6:00 [1] | |
| rest between intervals, some jogging | ||
| Running warm up/down 20:00 [2] | |
| ABC's, 4 strides, lunges, and cool down jog | ||
Monday May 26 | ||
| Running 20:00 [3] | |
| Jog around the military campus late at night. | ||
Sunday May 25 | ||
| Running warm up/down 32:00 [2] 5.18 mi (6:10 / mi) | |
| Intervals 20:00 [4] | |
| Four times up a gradual hill (about 420 metres), until past the crest. Tummy not so great at beginning, and warm up was really slow, but started to feel better.
2:13 Interval 2:40 Rest 2:17 I 2:41 R 2:09 I 2:57 R 2:10 I | ||
| Running 7:00 [2] 1.25 km (5:36 / km) | |
| ran over to a steeper shorter hill | ||
| Intervals 12:00 [5] | |
| six times up the short steep hill. Felt pretty good, but could feel the legs get heavier earlier and earlier on going up the hill. Variance in times may be because of indistinct start/finish.
55 1:16 52 1:24 54 1:28 53 1:31 51 1:22 52 | ||
| Running warm up/down 6:00 [2] 1.01 km (5:56 / km) | |
| Running warm up/down 6:00 [2] | |
| to/from gym | ||
| Weight training 45:00 [1] | |
| Arms, core, legs (squats and lunges with weight). Felt it in my pecs the next day. | ||
Saturday May 24 | ||
| Running 1:15:00 [2] | |
| Went for a nice hike with my Aunt, then at one point we seperated and I went for a bit of a run then caught back up with her. Unfortunately I did not really find the right trail and there was a lot of snow I kept on punching through. I was wearing 3/4 length pants and my legs were frozen and bleeding (the snow was old and grated). Finally my ``trail`` ended, and I got out the map of the area and realized I was no where near where the trail was supposed to be... I should have looked at the map waaaayyy earlier (like 25 mins before when I started out on the trail). I made it back following my footprints, and then decided I could not find the trail and had already given my aunt enough of a head start. Caught up to her about 15 minutes before reaching the car. | ||
Thursday May 22 | ||
| Orienteering 24:00 [2] | |
| checking control locations | ||
| Orienteering 13:31 [4] | |
| Ran the course at race pace (had seen all the control locations, but not exactly in the same order), it was easy nav, with some reasonable hills... fun to push it when you know you likely will not make mistakes. | ||
| Running 16:00 [2] | |
| More wandering around on the map afterwards... it is a bit out of date. | ||
| Running 32:28 [3] 6 km (5:25 / km) | |
| run out along the flat along the river (unfortunately no hills in st. Jean sure richelieu). | ||
| Running 28:42 [4] 5.94 km (4:50 / km) | |
| Decided that after I turned back at exactly 6km, I would try to beat my time back. So it turned into a tempo, where I made sure I kept it below 5 mins/km on my watch. | ||
Wednesday May 21 | ||
| Running warm up/down 8:00 [3] | |
| Intervals 5:00 [5] | |
| Six times 200m, jogged over to the track and Simon, the head coach of CIOR, was doing some 200m. Taking the opportunity to run with someone near me I did his last ones (my first 3) then 3 more. Headwind on one end of the track.
36 1:55 36 2:03 39 1:29 37 1:29 41 1:29 38 | ||
| Running warm up/down 27:00 [3] | |
| warm down and jog between intervals | ||
Tuesday May 20 | ||
| Running warm up/down 22:00 [3] | |
| Intervals 19:00 [4] | |
| Intervals on a really old soft and lumpy rubber track at the military college. Six times 800m
3:10 Interval 1:59 Rest 3:09 I 1:59 R 3:07 I 1:58 R 3:08 I 1:58 R 3:08 I 1:57 R 3:10 I Slow... no one to run near/ahead of me, and the track is really squishy, and has alot of lumps. Actually, it may make it better for orienteering training ;) | ||
| Running warm up/down 21:00 [3] | |
| warm down and rest between intervals | ||
Monday May 19 | ||
| Running 40:00 [3] | |
| run around North Hatley, and up to robin hill. | ||
Sunday May 18 | ||
| Running 10:00 [2] | |
| warm up for long | ||
| Orienteering 1:28:17 [3] | |
| Team trials - long
Some mistakes due to low visibility in forest, where i got slightly off course but adapted. Also, a large error (about 5 minutes) on number 8. Should have attacked it more solidly, just missed it, then did not correct well and wandered in a loop before truly relocating and coming back. Damn it, mad at myself.... | ||
Saturday May 17 | ||
| Event: National Capital Orienteering Festival | ||
| Running 10:00 [2] | |
| Warm up for middle | ||
| Orienteering 33:40 [4] | |
| Middle distance team trial. Some small errors, especially near the beginning of the race. Maybe around 2 minutes worth. | ||
| Running 10:00 [2] | |
| warm up for sprint - pissing rain | ||
| Orienteering 15:41 [5] | |
| Spint - team trails. Good race, only a few small errors. Not running that fast though, stomach had not settled from my attempt to eat lunch in between the two races, and it was not it my plan to push it to the limit. | ||
Wednesday May 14 | ||
| Weight training 20:00 [1] | |
| arms, legs, core | ||
| Running warm up/down 15:00 [2] | |
| warm up | ||
| Orienteering 30:00 [4] 5.87 km (5:07 / km) | |
| WET at ubc | ||
Tuesday May 13 | ||
| Stretching/exercises 5:00 [1] | |
| stuff for hips/legs | ||
Monday May 12 | ||
| Running 35:00 [2] 5 km (7:00 / km) | |
| warm up and putting out flagging tape for the loop. | ||
| Running tempo 29:22 [4] 6.25 km (4:42 / km) | |
| Tempo run around the trail loop that Thomas had organized. | ||
| C • tempo run?? 4 | ||
| Running 35:00 [3] 6.02 km (5:49 / km) | |
| warm down waiting for others, and run home. | ||
Sunday May 11 | ||
| Running 13:00 [2] | |
| warm up along the road with benoit | ||
| Orienteering 1:04:44 [4] | |
| Orienteering at Rice Lake, made part of the map, but actually that did not help very much. Good course set by Mark Mcmillan. | ||
| Orienteering 35:00 [2] | |
| control pick up | ||
Saturday May 10 | ||
| Running 1:50:00 [3] 20.26 km (5:26 / km) | |
| Run in PS park with Meghan | ||
Friday May 9 | ||
| Weight training 30:00 [1] | |
| Running 40:00 [3] | |
Thursday May 8 | ||
| Stretching/exercises 10:00 [1] | |
| some arms, 1 leg stuff, and a bit of core - glute hurting | ||
Wednesday May 7 | ||
| Weight training 30:00 [1] | |
| Free weights for arms, some core, 1 legged leg stuff, squats with weight | ||
| Running 8:00 [2] | |
| warm up/down | ||
| Orienteering 37:25 [3] 6.57 km (5:42 / km) | |
| not very fast run... stopped to help some beginners. Fun course. | ||
Tuesday May 6 | ||
| Running 23:00 [3] | |
| warm up and strides | ||
| Intervals 27:00 [5] | |
| 6 times 800m, ok for the first few, then got tired and really started to feel wheezy (forgot my puffer).
2:59 1:49 3:01 1:52 3:04 1:39 3:04 1:42 3:06 1:48 3:09 | ||
| Running 21:00 [2] | |
| warm down and some ABC's and lunges | ||
Sunday May 4 | ||
| Running 1:18:00 [3] | |
| Running up Mt Suhalem on Vancouver island, beautiful scenery. | ||
Saturday May 3 | ||
| Orienteering 2:56:00 [3] | |
| Orienteering 3 hr rogaine - camp thunderbird
Ran harder the last hour, bit tired from the hike ;) | ||
Friday May 2 | ||
| Note | |
| Hikinh juan de fuca trail - hard muddy day | ||
Thursday May 1 | ||
| Note | |
| Hiking juan de fuca trail - hard steep day (calves/quads sore) | ||