Training Log Archive: salalIn the 31 days ending Aug 31, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||
Thursday Aug 30, 2012 #
Stretching/exercises 15:00 [1]
Lunchtime stretching / core
Running 21:30 [4]
Hills - hard up each of the main trails up from spanish banks...
4:08 up the first hill trail (from yellow pole to yellow pole)
9:00 down the small trail and across on admiralty
5:53 up the second hill trail, starting at the bottom of the stairs and to the top of the ravine where the trail joins another trail
5:52 back down the other side of the ravine
5:08 up the third hill trail, starting at the bottom of the stairs then up and across on a small trail near the top
5:28 back down through the small clearing
6:47 up the fourth hill trail from the bottom near spanish banks, up till I got to 4th always going left at the top.
4:08 up the first hill trail (from yellow pole to yellow pole)
9:00 down the small trail and across on admiralty
5:53 up the second hill trail, starting at the bottom of the stairs and to the top of the ravine where the trail joins another trail
5:52 back down the other side of the ravine
5:08 up the third hill trail, starting at the bottom of the stairs then up and across on a small trail near the top
5:28 back down through the small clearing
6:47 up the fourth hill trail from the bottom near spanish banks, up till I got to 4th always going left at the top.
Running 55:00 [3]
25 mins warm up, and 10 mins warm down + the running back down the hill
Wednesday Aug 29, 2012 #
Orienteering 25:00 [4]
Orienteering at Whytecliff park. Made a stupid mistake on the 2nd control of my first loop... and then bobbled a bit after that, but adjusted and the later part of that loop and second loop were good. Relay team with Thomas.
Tuesday Aug 28, 2012 #
Running 40:00 [3]
Warm up / short warm down
Intervals 14:13 [5] 3.8 km (3:44 / km)
2:11 - 600m
2:10 rest
3:48 - 1000m
2:13 rest
2:13 - 600m
2:13 rest
3:51 - 1000m
2:33 rest
2:15 - 600m
Bowel not so great... not managing to maintain times, since stomach feeling worse earlier each time.
2:10 rest
3:48 - 1000m
2:13 rest
2:13 - 600m
2:13 rest
3:51 - 1000m
2:33 rest
2:15 - 600m
Bowel not so great... not managing to maintain times, since stomach feeling worse earlier each time.
Running 10:00 [2]
Monday Aug 27, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime stretching / core
Running 55:00 [3]
Club run, first part running with Zoltan and second part running with Erica
Sunday Aug 26, 2012 #
Rock climbing 45:00 [1]
Rock climbing all afternoon in Squamish with Alison and Pascal. Sunny for the first bit, but then the clouds rolled in and it was gusty. Tried to do this climb with a rather large overhang... but it required you to stick your arm / hand in this crack and basically put all your weight on it to grab up above the overhang, and I could not do it...
Saturday Aug 25, 2012 #
Running 3:15:00 [3]
Run in / out of elfin lakes (plus up to the gargoyles, with Nate and Meghan M
Thursday Aug 23, 2012 #
Running 32:00 [3] 6.0 km (5:20 / km)
Warm up / down
Running 32:07 [4] 7.0 km (4:35 / km)
Tempo with Catherine, 8km with 1 slower km in the middle where we went on a small trail in stanley park that went into an open bit of forest and then we had problems finding where it connected to the other trail (instead of just other random dead ends). Subtracted out the slower k...
Wednesday Aug 22, 2012 #
Orienteering 34:30 [3]
Wet at deer lake, fun 2 loops
Tuesday Aug 21, 2012 #
Running 30:00 [3]
Warm up around the track a few times when waiting for Nate, then out along the railway track
Running 13:32 [3] 4.0 km (3:23 / km)
Painful intervals with Catherine. The boys started 10s behind us and would catch us as we rounded the second curve. 10 times 400m, broken into 2 sets of 5.
1:20
2:03 rest
1:21
2:07 rest
1:20
2:01 rest
1:21
1:59 rest
1:22
4:56 longer rest
1:21
1:56 rest
1:21
2:07 rest
1:22
2:07 rest
1:22
2:07 rest
1:22
1:20
2:03 rest
1:21
2:07 rest
1:20
2:01 rest
1:21
1:59 rest
1:22
4:56 longer rest
1:21
1:56 rest
1:21
2:07 rest
1:22
2:07 rest
1:22
2:07 rest
1:22
Running 30:00 [2]
Rests and warm down
Monday Aug 20, 2012 #
Stretching/exercises 20:00 [1]
Running 45:00 [2]
Club run with Erica and Eileen
Sunday Aug 19, 2012 #
Orienteering 44:00 [3]
4 loops on highrock park (set by Andrea), fun! Going at a decent pace, but a bit careful in some places since afraid to go over on my ankle... Beaten soundly by Magnus and Thomas
Running 37:00 [3]
Trail running at Thetis with Thomas and Magnus
Saturday Aug 18, 2012 #
Running 30:00 [2]
Warm up / down
Running 21:20 [4] 5.0 km (4:16 / km)
Dragged / paced on a tempo by Thomas, glad to get out for a bit today and feel like I had exercised somewhat properly
Friday Aug 17, 2012 #
Running 20:00 [3]
Short trail run in a nice park we drove to to sit by the ocean for lunch. First part all uphill from the ocean, then along and back to the car.
Thursday Aug 16, 2012 #
Running 42:00 [3]
Run in PS park
Stretching/exercises 8:00 [1]
Strength / core at the end of the run
Wednesday Aug 15, 2012 #
Note
Most of the day spent baking my brother's wedding cake
Tuesday Aug 14, 2012 #
7 PM
Running 25:00 [3]
Warm up
Intervals 19:05 [5] 5.0 km (3:49 / km)
5 times 1k, with Catherine running behind (skipping the middle one). The boys started behind when we got to 200m, and would pass us at the end.
3:48 - 1000m
3:00 rest
3:50 - 1000m
3:00 rest
3:49 - 1000m
3:01 rest
3:48 - 1000m
3:01 rest
3:50 - 1000m
3:48 - 1000m
3:00 rest
3:50 - 1000m
3:00 rest
3:49 - 1000m
3:01 rest
3:48 - 1000m
3:01 rest
3:50 - 1000m
Running 20:00 [2]
rests and warm down
Monday Aug 13, 2012 #
Stretching/exercises 15:00 [1]
Sunday Aug 12, 2012 #
Running 3:30:00 [2]
Garibaldi, starting from chekamus and ending at rubble creek (where we dipped our legs in the freezing cold river)
Saturday Aug 11, 2012 #
Running 56:00 [4]
Running at a pretty decent pace for 1 later leg of the squamish relay... ran with a random duded I decided to tag along with and bug / help pace
Friday Aug 10, 2012 #
Soccer 1:15:00 [3]
2 soccer games back to back, but there was me and another girl so I did not play the whole time.
Thursday Aug 9, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime stretching / core
Running 10:00 [3]
Run up to the park to try to tire out the dog
Wednesday Aug 8, 2012 #
Running 40:00 [2]
Putting out and picking up some controls
Tuesday Aug 7, 2012 #
Running 38:00 [3]
Run with Mike, 4 mins on 1 min off for the first bit... but then I just ran more continuously in the middle (bit of a tempo). Decent pace.
Stretching/exercises 10:00 [1]
Some stretching and core by myself
Monday Aug 6, 2012 #
Running 20:00 [2]
Running around between mapping parts at false creek
Sunday Aug 5, 2012 #
Running 1:50:00 [3]
Trail run with Magnus, Nate, and Troy on the north shore... hot day! Went over on my ankle pretty badly coming downhill right at the end, but it seems to be ok the next day... just a tiny bit puffier and tender near the attachment of my peroneal.
Saturday Aug 4, 2012 #
pool running 45:00 [3]
Pool running with Mike and Gord, including 3 times 6 minutes harder
Friday Aug 3, 2012 #
Soccer 40:00 [2]
Playing soccer, on for most of the hour
Thursday Aug 2, 2012 #
Running 35:00 [3]
Run with mike, 3 mins on 1 min off... warming up at first, then decent pace.
Wednesday Aug 1, 2012 #
Running 5:00 [2]
Run down to Jericho
Orienteering 30:00 [4]
Fun 3 loop wet, trying to stay ahead of Christoph on the first one, but then made an error (thought there would be a gap somewhere there wasn't) and he got ahead. Then I spent the next too loops trying to catch up. I got ahead momentarily at the last control, but he outsprinted me ;)