Training Archive: salalIn the 31 days ending 2008-10-31:
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| 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 | F | ||||||||||||||||||||||||||||||||||||||||||
Friday Oct 31 | ||
| Running 21:00 [3] | |
| run to the woods | ||
| Intervals 3:00 [4] | |
| Six times up the steep hill in the woods. About 30 seconds each time, and then 1:20 walk/walk jog down.
28 1:22 29 1:21 28 1:20 29 1:23 28 1:20 29 | ||
| Running 20:00 [2] | |
| rest between intervals and jog home | ||
| Swimming 32:00 [3] | |
| swimming at van aquatic centre (50% breast stoke/50% crawl), then a sit in the hot tub | ||
Thursday Oct 30 | ||
| Running 1:22:00 [2] | |
| run with carol and todd out to QE and back, then over to the stairs | ||
| Intervals intervals 40 [5] | |
| 4 times sprinting up the stairs | ||
Wednesday Oct 29 | ||
| Running 23:00 [2] | |
| run to QE | ||
| Orienteering 57:00 [3] | |
| Double memory-O. Memorized several control locations, then at each location there was a section of map and you memorized another control coming back to the start and drawing it on your blank map. Found it hard to run fast holding all the information in my brain... | ||
| C • memory 1 | ||
Tuesday Oct 28 | ||
| Running 24:00 [3] | |
| warm up and strides | ||
| Running 10:00 [4] | |
| Steady state, out and back | ||
| Intervals 19:52 [5] 4.8 km (4:08 / km) | |
| Three times a mile, felt very restricted in my breathing, especially for the first one, and proceeded to cough a lot each time I stopped... my lungs do not like it when it gets moderately cold... or maybe it is something else, ugh, stupid body.
6:40 2:18 6:37 2:40 6:35 | ||
| Running 24:00 [2] | |
| rests strides and cool down
| ||
Monday Oct 27 | ||
| Biking 30:00 [2] | |
| round town | ||
| Stretching/exercises 1:00:00 [1] | |
| Runners yoga: harder today, with lots of plank (and slowly lowering yourself down from this), as well as squats, etc... | ||
Sunday Oct 26 | ||
| Running 1:02:00 [2] | |
| run with carol and andy on some nice trails that I am trying to map. | ||
| Orienteering 32:00 [3] | |
| Deep cove sprint map, fun! | ||
Saturday Oct 25 | ||
| Running 1:20:00 [3] | |
| Ran with Thomas and jenny in the area we are working on mapping on the north shore. | ||
Thursday Oct 23 | ||
| Running 1:10:00 [2] | |
| Run with carol, andy and todd on streets over to QE then back through some parks. | ||
| Intervals 40 [5] | |
| 4 times fast up a set of stairs near the end of our run (4*~10s) | ||
Wednesday Oct 22 | ||
| Orienteering 50:50 [3] | |
| WET at BCIT - fun course with lots of route choice | ||
Tuesday Oct 21 | ||
| Running warm up/down 34:00 [2] | |
| warm up through woods with thomas, then strides | ||
| Running tempo 10:00 [4] | |
| 10 minute steady | ||
| Intervals intervals 13:02 [5] 3.2 km (4:04 / km) | |
| 4 times 800m (we think they are slightly longer)
3:15 I 1:45 R 3:15 I 1:58 R 3:16 I 2:50 R 3:16 I | ||
| Running warm up/down 50:00 [2] | |
| rest between intervals, ABC's, lunges, and some strides, then cool down with thomas and john | ||
Monday Oct 20 | ||
| Stretching/exercises 1:00:00 [1] | |
| runners yoga on our normal night | ||
Sunday Oct 19 | ||
| Running warm up/down 15:00 [2] | |
| warm up with Oystein | ||
| Orienteering 51:53 [4] 10.45 km (4:58 / km) | |
| Long orienteering race at ubc, made a few small errors (some stupid ones where I may have assumed I knew the area). Fun to do such a long fast race.
| ||
| Running warm up/down 17:00 [2] | |
| control pick up | ||
Saturday Oct 18 | ||
| Running 1:37:00 [3] | |
| Run on the north shore on some nice gnarly wet trails... lost the boys after the first bit, but ran back with them when they turned around (so a bit faster than I might have gone alone). Man do I suck at hills... | ||
Friday Oct 17 | ||
| Biking 1:50:00 [2] | |
| To Burnaby and back after my massage - pretty fast, especially on the way there as I was cutting it close on time. Massage therapist suggested I try some shuttle type sprints where I really emphasize kicking my butt, in order to use/strengthen my hamstrings more, and de-emphasize my hip flexors. Inflicted lots of pain on my hip flexors with his thumbs... | ||
| Stretching/exercises 1:00:00 [1] | |
| Runners yoga at false creek, some different stuff... quite tough in the middle bit! | ||
Thursday Oct 16 | ||
| Running 1:06:00 [2] | |
| run in the rain with carol and todd | ||
Wednesday Oct 15 | ||
| Orienteering 1:00:00 [3] | |
| WET at byrne creek, cold and throat felt constricted despite puffer. Fun first loop mass starting with a bunch of people, but then by myself on the less interesting second and third loops. | ||
Tuesday Oct 14 | ||
| Running warm up/down 38:00 [3] | |
| warm up by myself as missed the group after returning to my locker because I could not visualize that I had actually locked it (I had though, but absentmindedly so could not remember). | ||
| Intervals intervals 14:44 [5] 3.6 km (4:06 / km) | |
| 6:22 - 1600m
1:42 - rest 4:52 - 1200m 2:39 - rest 3:20 - 800m | ||
| Running 15:00 [2] | |
| rests, abc's, lunges, and cool down back to my locker | ||
Monday Oct 13 | ||
| Running 1:55:00 [3] 14.84 km (7:45 / km) | |
| Long run on the Baden Powel with Thomas, John and Oystein. Very wet, but fun to be on technical trails. | ||
Sunday Oct 12 | ||
| Running 19:00 [3] | |
| warm up | ||
| Intervals 17:49 [5] 4.3 km (4:09 / km) | |
| Five times the trail loop at Musqueam with Thomas ahead of me (~860m).
3:41 I 2:00 R 3:32 I 2:16 R 3:30 I 2:19 R 3:35 I 2:34 R 3:31 I | ||
| Running 23:00 [2] | |
| rest between intervals (walk/jogging), strides, abc's, and some lunges, then jog home. | ||
Saturday Oct 11 | ||
| Running 1:48:00 [2] | |
| Run with carol up to the top of mount Seymour. Some icy patches, and very rough trails... also some places we ran where there was not a trail. Nice run, good views, still pretty phlegmy... | ||
Friday Oct 10 | ||
| Orienteering 1:15:00 [3] | |
| Run with carol at rice lake, on trails at beginning and end, but in the woods (with a map) the rest of the time. | ||
Thursday Oct 9 | ||
| Running 1:07:00 [2] | |
| (sick) | ||
| Run on the streets and through some parks with Carol | ||
Wednesday Oct 8 | ||
| Note | |
| (sick) | ||
| More sick... despite the resting/lack of training... cough, lost voice a bit this morning, and still very phlegmy/producing a lot of snot. Why does my body suck so much? why do I always get taken out with so many sicknesses... | ||
| Orienteering 28:00 [3] | |
| Dog bones WET event at BC childrens. Took it slow, as I do not want this cough to move into my lungs, and it was cold out which my lungs hate. | ||
Monday Oct 6 | ||
| Biking 1:25:00 [2] | |
| Stretching/exercises 1:00:00 [1] | |
| Runners yoga | ||
Sunday Oct 5 | ||
| Running 20:00 [2] | |
| warm up | ||
| Orienteering 1:23:30 [3] 7.95 km (10:30 / km) | |
| Felt better today, but still stuffed up in the nose and problems with ears. Went to the island to run an o race at mount Doug.
Errors on 2, 7, and 8 (that one was stupid, but in my defense there were some unmapped trails ;). Had fun, beautiful area.  | ||
Friday Oct 3 | ||
| Note | |
| (sick) | ||
| sore throat worse again, and in evening got more and more stuffy and ears blocked - head cold... maybe a bit of a fever. | ||
Thursday Oct 2 | ||
| Running 54:00 [3] | |
| run with cross-team and some strides | ||
| Running 40:00 [3] | |
| Warm up along the railway track and back through the residential, then several strides on the straights of the track while running around waiting for meggy. | ||
| Intervals 12:21 [5] 3.2 km (3:52 / km) | |
| 4 times 800m... not feeling speedy today... hard to churn these out running around the track alone.
3:05 I 1:32 R 3:03 I 1:32 R 3:05 I 1:32 R 3:08 I 3:23 R 1:35 (pacing meg on a 400) | ||
| Running 10:00 [2] | |
| ABCs, other jogging | ||