Training Archive: salalIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 13 | ||
| Running 3:00 [2] | |
| very short warm up | ||
| Orienteering 1:17:52 [4] 9.6 km (8:07 / km) | |
| Orienteering at Silver Valley, took a lot of straight routes, some did not pan out, some did... | ||
Saturday Apr 12 | ||
| Running 1:55:00 [3] 15.7 km (7:19 / km) +700m 5:59 / km | |
| Run with Meghan and Petra on the trails, felt pretty dead by the end, could tell my legs did not appreciate the last small hills. | ||
Friday Apr 11 | ||
| Weight training 15:00 [1] | |
| usual strength: 1 legged stuff, arms, core | ||
| Running 54:00 [2] 8.58 km (6:18 / km) | |
| jog out to UBC with dad | ||
| Intervals 18:00 [4] | |
| 2:58 Stairs
2:44 Down 2:56 Stairs 2:46 Down 2:59 Stairs 2:59 Down 2:49 Stairs (pushed it harder on the last little bit, surprising how much time you can gain from pushing the double stepping). | ||
| Running 47:00 [2] 7.27 km (6:28 / km) | |
| home | ||
Thursday Apr 10 | ||
| Running 27:00 [2] 4.66 km (5:48 / km) | |
| Warm up around campus, felt heavy. | ||
| Running 11:44 [4] 2.71 km (4:20 / km) | |
| Tried to do a steady, using the gps to keep a good speed. Felt like crap, and couldn't seem to get past it. I ended up back at thomas's, thinking maybe if I ate a snack I would feel better, but abandoned the workout ;( | ||
Wednesday Apr 9 | ||
| Orienteering 43:00 [2] 5.31 km (8:06 / km) | |
| Putting out pinflags for WET. | ||
| Orienteering 10:00 [2] | |
| Putting out pinflags for the extra Micro-O loop | ||
Tuesday Apr 8 | ||
| Weight training 20:00 [1] | |
| The usual: arms, 1 legged stuff, core, stretching | ||
| Running 26:00 [3] | |
| warm up run with the group and strides with petra | ||
| Intervals 18:19 [4] 4.8 km (3:49 / km) | |
| 6 times 800 metres at the track. Just came from my massage appointment. Do not thinks running this was the best idea as I felt almost too loose, and may have undone everything he worked on.
3:00 Interval - had petra there to push me 2:01 Rest 3:03 I - petra dropped off, as she is still a bit sick 2:13 R 3:04 I - legs really started to feel heavy in the second half 2:14 R 3:03 I 2:13 R 3:04 I 2:34 R 3:05 I Hard to push went almost completely by myself, 2 faster girls slightly ahead (but not on the last one as they only did 5). | ||
| Running 10:00 [2] | |
| rest between intervals | ||
| Running 26:00 [2] | |
| ABC's, lunges, some plyometrics, and warm down run with petra. | ||
Monday Apr 7 | ||
| Orienteering 24:53 [3] 4.41 km (5:39 / km) | |
| Fun course at oak park, that thomas drew. Saw petra for the first half, and then was by myself. | ||
| Running 26:37 [2] 4.52 km (5:53 / km) | |
| Warm up/down to the orienteering from Petra and Henrik's house. | ||