Training Archive: salalIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Apr 27 | ||
| Running 1:30:00 [3] 13 km (6:55 / km) | |
| Run with Petra, Meghan, Magnus, and Benoit in trails on the north shore. | ||
Saturday Apr 26 | ||
| Running 1:05:23 [3] 11.82 km (5:32 / km) | |
| Run in PS park with thomas and petra | ||
Friday Apr 25 | ||
| Weight training 20:00 [1] | |
| Legs, arms, and core | ||
| Running 31:00 [3] | |
| warm up run to meet petra with meghan, then more running as we decided what we would do as a workout. | ||
| Intervals intervals 10:00 [5] | |
| 4 times up the cement trail in ravine park, then a longer rest, and 4 more times. The trail was gradual up, with some flat spots, and then 3 short steep hills interspersed throughout, hard to stay nice and upright on the hills. All three of us were generally the same speed (in a little pack 2 abreast and one behind or one in front and two behind), but meghan led at first, then petra had a few very strong ones in the middle, and I had some time in front on the last few.
1:16 - I 2:00 - R 1:14 - I 2:00 - R 1:13 - I 2:03 - R 1:11 - I 5:01 - bigger rest 1:11 - I 2:06 - R 1:12 - I 2:01 - R 1:15 - I 2:14 - R 1:14 - I | ||
| Running 17:00 [2] | |
| Rest between intervals - jogging down the hill, longer jog on the bigger rest | ||
| Running 27:00 [3] | |
| Run along the railway tracks, then home | ||
Wednesday Apr 23 | ||
| Orienteering 28:22 [4] | |
| WET at musqueam | ||
| Running 20:00 [2] | |
| warm up / warm down | ||
Tuesday Apr 22 | ||
| Running 27:00 [3] | |
| warm up and 6 strides | ||
| Intervals intervals 15:00 [5] | |
| 5 times 800m - shins still hurting more than usual, or maybe I am just more aware of them?
2:59 - 800 2:00 - rest 2:59 - I 2:01 - R 3:01 - I 1:59 - R 3:01 - I 1:58 - R 3:03 - I | ||
| Running 8:00 [2] | |
| rest time | ||
| Running 20:00 [2] | |
| some ABC's, lunges, plyo stuff, and warm down with Petra | ||
Monday Apr 21 | ||
| Weight training 20:00 [1] | |
| squats, 1 legged stuff, arms, core | ||
| Running 1:00:00 [3] 1000 km (4 / km) | |
| Run with meghan and petra in the hilly bit of PS park near the beach. | ||