Training Archive: salalIn the 7 days ending 2008-04-06:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| M | T | W | H | F | S | S | ||||||||||||
Sunday Apr 6 | ||
| Running 1:54:00 [3] 14.3 km (7:58 / km) +700m 6:24 / km | |
| Steep run on the north shore from Magnus's house. Thomas and Henrik went ahead, and came back a few times, until we got on the dirt road going up Mt. Fromme, and they disappeared in an attempt to run to the top of the mountain. Magnus and I got pretty far too, and experienced some weather changes as well as finding some more cool little mountain bike trails and a log cabin ruin. Basically went up and up and up, then back down. GPS not very good at the data for elevation, as too much noise is introduced and so it thinks we have climbed further. | ||
Saturday Apr 5 | ||
| Orienteering 42:00 [3] | |
| Checking control locations for this week's WET. | ||
| Intervals 4:00 [4] | |
| 4 times up a steep grassy hill on the side of sfu. | ||
| Running 10:00 [2] | |
| skipping 2:00 [2] | |
Thursday Apr 3 | ||
| Weight training 30:00 [1] | |
| Legs - 1 legged stuff, isometrics, squats/lunges with weights
Arms - On ball = flys, press, overhead, bicep curls Machine = lat pulldown, row Core - push up/curl, crunches, side crunches | ||
| Running 23:00 [3] | |
| warm up and some strides | ||
| Running 11:04 [4] 3.2 km (3:27 / km) | |
| 10 times 400 metres at the track team.
1:24 Interval 2:00 Rest 1:23 I 2:00 R 1:24 I 1:59 R 1:22 I 2:04 R 1:24 I 2:00 R 1:22 I 2:04 R 1:23 I 2:06 R 1:23 I Felt ok, although I had been feeling really sluggish all day. I usually strided pretty well the first 100 metres, then started feeling it. Around the last corner I usually tried to pump the arms to keep the turnover up. | ||
| Running 14:00 [2] | |
| rest between intervals | ||
| Running 22:00 [3] | |
| Warm down and some stretching after. | ||
Wednesday Apr 2 | ||
| Running 12:00 [3] 2 km (6:00 / km) | |
| warm up | ||
| Orienteering 26:39 [4] 5.28 km (5:03 / km) | |
| WET at Oak park, new map by thomas, fun run, tried to take simple routes, and when I didn't I screwed up ;) | ||
| Running 15:30 [3] 2.42 km (6:24 / km) | |
| pick up controls with magnus and henrik | ||
Tuesday Apr 1 | ||
| Running 27:00 [3] 5 km (5:24 / km) | |
| warm up | ||
| Intervals 11:35 [4] 2.64 km (4:23 / km) | |
| Tempo on gravel trail around Langara golf course, trailing behind meghan. Started watch a bit late on this one, and started slower. | ||
| Intervals 11:51 [3] 2.7 km (4:23 / km) | |
| 2nd tempo, truly the full length around. Still dragging... not enough sleep? | ||
| Running 20:00 [2] | |
| warm down and some abc's, strides, and lunges on grass field. | ||
Monday Mar 31 | ||
| Weight training 35:00 [1] | |
| the usual:
- core (on ball and bosu) - arms (free weights, some machines) - legs (one legged squats, lunges onto bosu, hamstring curls with ball, hip stuff) | ||