Training Log Archive: salalIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
Orienteering 30:00 [3]
Vampire-o at musqueam
Tuesday Oct 30, 2012 #
7 PM
Running 40:00 [3]
Warm up, and warm down and silly walks
Running 16:44 [3] 4.6 km (3:38 / km)
Pyramid(ish) thing... No Catherine, so just me starting with the guys and falling way behind (sometimes Nathan was nearby doing his race pace for the marathon so that was closer to my pace)
200m - 36
1:51 rest
400m - 1:26
1:49 rest
600m - 2:08
2:13 rest
800m - 3:01
1:31 rest
600m - 2:14
3:18 rest
800m - 3:02
1:31 rest
600m - 2:16
1:44 rest
400m - 1:24
1:45 rest
200m - 37
200m - 36
1:51 rest
400m - 1:26
1:49 rest
600m - 2:08
2:13 rest
800m - 3:01
1:31 rest
600m - 2:14
3:18 rest
800m - 3:02
1:31 rest
600m - 2:16
1:44 rest
400m - 1:24
1:45 rest
200m - 37
Running 15:00 [2]
Monday Oct 29, 2012 #
Stretching/exercises 5:00 [1]
Little bit of yoga, after everyone bailed from clubrun... it turned into just club eat, and pumpkin carve.
Sunday Oct 28, 2012 #
Running 2:40:00 [3] 16.5 km (9:42 / km) +1000m 7:27 / km
Long trail run on Diez vista from Sasamat lake with Catherine. Forgot about the shortcut down the re-entrant, so it was a bit longer than we meant it to be. The boys were way ahead trying to kill each other...
Saturday Oct 27, 2012 #
Running 30:00 [2]
Warm up and warm down (watching Thomas)
Running race 26:19 [4] 6.0 km (4:23 / km) +75m 4:08 / km
Cross country race, 3 times 2km loop - mostly grass and one small and one larger hill...
Friday Oct 26, 2012 #
Stretching/exercises 20:00 [1]
Leading lunchtime yoga group
Thursday Oct 25, 2012 #
Orienteering 37:00 [3]
Night-o training with Thomas at Robert burnaby, learned my lesson with the headlamp and put in pigtails that help the headlamp stay in place.
Wednesday Oct 24, 2012 #
Orienteering 26:00 [4]
Wet at Trout lake by Thomas, without a pony tail my headlamp kept trying to fall down... took it off and tried to put a wimpy pony tail in at some point, but it still was not staying in the right place.
Tuesday Oct 23, 2012 #
7 PM
Running 25:00 [3]
Warm up and strides
Intervals 18:00 [4] 4.8 km (3:45 / km)
6 times 800m with Catherine (alone for the last one), starting a bit ahead of the boys then they would pass us on the second lap. As usual not sure if I have the timing right, since Catherine always seems to get slightly less and we are close to each other. Probably averaging just under 3mins per lap...
2:57
2:01 rest
2:58
2:18 rest
2:58
2:26 rest
3:00
1:57 rest
3:01
2:13 rest
3:00
2:57
2:01 rest
2:58
2:18 rest
2:58
2:26 rest
3:00
1:57 rest
3:01
2:13 rest
3:00
Running 25:00 [2]
Rests, warm down, and silly walks + some strength
Sunday Oct 21, 2012 #
Running 30:00 [2]
Bunch of warm ups / down
Orienteering 15:13 [4]
Screwed up 5 and 10, but looks like the whole middle part was shaky...
Orienteering 16:00 [4]
Relay - unfortunately probably my best race of the weekend...
Friday Oct 19, 2012 #
Running 10:00 [2]
Warm up
Orienteering 28:02 [4]
Too many hesitations, and not aggressive enough (difficult after lack of sleep?). Larger mistakes on 5 and 11...
Thursday Oct 18, 2012 #
Note
Spent far too much of the day in the airport, after our flight was delayed over and over again... delayed over 5 hours, so we got into Newark around 4am.
Wednesday Oct 17, 2012 #
Note
Worried I was getting sick, so did not got to wet...
Tuesday Oct 16, 2012 #
7 PM
Running 25:00 [3]
Warm up and strides
Intervals 10:45 [5] 3.2 km (3:22 / km)
8 times 400m with Catherine, I seem to start my watch too early by most standards... before I really start moving. So all her watch times were about 1 second faster than mine.
1:21
2:11 rest
1:21
2:31 rest
1:20
2:29 rest
1:20
2:39 rest
1:20
5:59 longer rest (halfway for the boys, since they did 10)
1:21
2:31 rest
1:21
3:16 rest
1:21
1:21
2:11 rest
1:21
2:31 rest
1:20
2:29 rest
1:20
2:39 rest
1:20
5:59 longer rest (halfway for the boys, since they did 10)
1:21
2:31 rest
1:21
3:16 rest
1:21
Running 30:00 [2]
Rests, warm down and silly walks
Monday Oct 15, 2012 #
Stretching/exercises 20:00 [1]
In the gym in the basement of G+C's place, with Catherine and Alison. Did a small 8 minute circuit alternating between arms weight things and core. Then some yoga/streching/core...
Sunday Oct 14, 2012 #
Orienteering 3:02:00 [3]
3 hour rogaine in Lynn Valley - really good course, with lots of options and many controls. Pissing with rain, so lots of water! Then the top bridge/area was closed down because of high water levels (just around when I got there and people were still coming out, so I snuck through), and that messed with the results. Not sure I would have won if everyone had actually had a chance to do the route they wanted.
Saturday Oct 13, 2012 #
Running 24:00 [3]
Short run in PS park with Thomas and Catherine
Friday Oct 12, 2012 #
Stretching/exercises 20:00 [1]
Stretching / core
Thursday Oct 11, 2012 #
Running 30:00 [3]
Longish warm up
Intervals 18:40 [4] 5.0 km (3:44 / km)
5 times 1000m with Catherine, started at the same time as the boys, but on opposite sides of the track (they were doing 1200m).
3:42
2:47 rest
3:41
2:51 rest
3:43
2:53 rest
3:46
3:40 rest
3:47
Maybe started off too fast, was rather lacking in energy to push...
3:42
2:47 rest
3:41
2:51 rest
3:43
2:53 rest
3:46
3:40 rest
3:47
Maybe started off too fast, was rather lacking in energy to push...
Running 10:00 [2]
Getting to the other side of the track between intervals
Running 15:00 [3]
Warm down with silly walks and some plyos
Wednesday Oct 10, 2012 #
Orienteering 35:00 [3]
WET at Central park. Should have brought a compass as I got completely turned around in the small trails on the way to the second control. Relocated, but felt hesitant after that... like I had forgotten how to navigate in the dark. Also, stopped to talk to the scouts to make sure things were going ok.
Tuesday Oct 9, 2012 #
Running 30:00 [3]
Warm up and down
Intervals 21:30 [4]
Shorter trail loop from parks board office with Mike, Julian and Thomas
3:01 (but we took the slightly shorter route)
1:13 rest
3:04 (normal route)
1:05 rest
3:05
1:02 rest
3:02
1:06 rest
3:01
1:08 rest
3:00
1:09 rest
3:02 (Mike said we were doing 6, but then forced me to run another)
3:01 (but we took the slightly shorter route)
1:13 rest
3:04 (normal route)
1:05 rest
3:05
1:02 rest
3:02
1:06 rest
3:01
1:08 rest
3:00
1:09 rest
3:02 (Mike said we were doing 6, but then forced me to run another)
Running 6:00 [2]
Sunday Oct 7, 2012 #
Running 20:00 [2]
Warm up
Running race 32:14 [4] 8.0 km (4:02 / km)
Victoria 8k (Thomas dragged all of us out to do a road race ;)
Orienteering 40:00 [4]
Otervals with Catherine, Gilles and Thomas at Royal roads along the escarpment.
Running 10:00 [2]
Run back from far end after
Running 30:00 [2]
Running to / from the far side of the lake at thetis, legs felt like lead even up medium hills
Orienteering 50:00 [3]
Alternating controls with Catherine on mostly decent terrain at Thetis (although as usual we found some patches of salal)
Saturday Oct 6, 2012 #
Orienteering 35:00 [3]
4 loops on the nice hill at Juan de fuca
Orienteering 19:00 [4]
Running around after Gilles on Juan de fuca. Over on the bad ankle... but just achy/sore after (and maybe a tiny amount more inflammation).
Friday Oct 5, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime stretching group
Thursday Oct 4, 2012 #
Running 55:00 [3]
Longer warm up (with Catherine and Gilles), and short warm down. Also, runs down between the hills intervals.
Intervals 16:00 [4]
8 times hills - 2 minutes up + 2 mins down on the steep hill near the beach. Gilles getting way ahead and around the corner, and me just to the intersection.
Wednesday Oct 3, 2012 #
Orienteering 33:20 [4]
Fun course in champlain heights with phi loop and some 3/5 boxes to make you think :)
Tuesday Oct 2, 2012 #
7 PM
Running 25:00 [3]
Warm up with the group
Intervals 17:56 [4] 4.8 km (3:44 / km)
4 by 1200m with Catherine, starting at the same time as the boys who were doing 1600m. Have discovered it is best if Catherine leads for the first lap, since I have a tendency to start too hard... and me breathing down her neck pushes her I think.
4:30
3:03 rest
4:29
3:40 rest
4:29
3:45 rest
4:28
More consistent than the boys :P
4:30
3:03 rest
4:29
3:40 rest
4:29
3:45 rest
4:28
More consistent than the boys :P
Running 22:00 [2]
Rests, then silly walks (and a bit of plyos) and short warm down after
Monday Oct 1, 2012 #
Running 1:10:00 [3]
Club run with Catherine and Gilles