Training Archive: salalIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Nov 4 | ||
| Running 12:00 [3] | |
| warm up | ||
| Orienteering 1:00:00 [3] | |
| Stars on Nesters Hill, put out mini flags for one loop, then ran other four (times 3 stars). | ||
| C • interesting 2 | ||
| Running 5:00 [2] | |
| warm down | ||
| Running 40:00 [3] | |
| run up squamish chief, walked/ran pretty hard... it was steep | ||
| Running 35:00 [2] | |
| coming back down the chief... got kinda dark! | ||
Saturday Nov 3 | ||
| Running 30:00 [2] | |
| run on rough trails and through terrain to start of training. | ||
| Orienteering 1:20:00 [3] | |
| orienteering on brandiwine with Petra and Katherine | ||
| Running 25:00 [2] | |
| run back to car | ||
| Orienteering 45:00 [3] | |
| Terrain running, trail running, and o-tervals on Lost Lake | ||
| Orienteering 20:00 [4] | |
| faster part (estimated time running faster during o-tervals) | ||
Friday Nov 2 | ||
| Biking 1:00:00 [2] | |
Thursday Nov 1 | ||
| Biking 55:00 [3] | |
| bike to work, then bike home from ubc | ||
| Running 15:00 [2] | |
| warm up | ||
| Intervals 38:00 [4] | |
| 6 times up the stairs from wreck beach to the museum of anthropology
2:49 Stairs 4:12 Down 2:48 S 4:26 D 2:41 S 3:10 D 2:44 S 3:58 D 2:44 S 4:04 D 2:46 S | ||
| Running 10:00 [2] | |
| warm down | ||
Wednesday Oct 31 | ||
| Orienteering 32:10 [4] | |
| WET at ubc | ||
| Running 18:00 [2] | |
| warm down | ||
Tuesday Oct 30 | ||
| Biking 1:00:00 [2] | |
Monday Oct 29 | ||
| Running 10:00 [2] | |
| 5 mins up to the weight room, 5 down | ||
| Stretching/exercises 1:10:00 [1] | |
| 10 minutes on the rowing machine, some free weights, some machines (including hamstring curls), core stuff (with ball, medicine ball, etc), modified pull ups, stretches. | ||
| Running 30:00 [2] | |
| run in trails | ||
| Running 20:00 [4] | |
| terrain tempo loops, 4 times at approx 4 minutes each, with 1 minute rest. | ||
| Running 30:00 [2] | |
| run home | ||