Sunday Jun 15 |
 | Orienteering 18:00 [2] | |
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| Putting out controls |
| Orienteering 42:00 [3] | |
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| Running around coaching one of the fastest athletes |
| Orienteering 45:00 [2] | |
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| Picking up controls |
Saturday Jun 14 |
| Orienteering 1:05:00 [3] | |
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| Putting out flags at Morgan Arboretum. Flat terrain, with sometimes very subtle contour features. Was forced to hardly ever stop or the mosquitos would swarm and try to eat me (it is also a bit of a swampy terrain). Would see the feature, and unfurl the flag while running, and try to tie it up really quickly. My shoelaces came untied a few times... and I really wished I had tied them better initially, aggghh mosquitos! |
| Intervals 6:00 [5] | |
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| Got back to the car before pierre, so found a short steep grassy hill from which I could see the car. Sprinted up it (~14 seconds) and walk/jogged down it (~40 seconds). Tried to make sure to use my arms powerfully and always went to a tree past the crest of the hill, so as to practice going fast after coming off the hill. Managed to do this 24 times before pierre came back with severe hayfever from having run through a field. |
| Running 14:00 [2] | |
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Friday Jun 13 |
| Orienteering 55:00 [2] | |
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| Putting out flags on the sprint map I made of the military campus. |
| Running 10:00 [2] | |
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| jog to and from the gym |
| Weight training 35:00 [1] | |
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| Arms, 1 legged stuff, squats with weight, stretching legs/back, and core strength. |
| Stairmaster 20:00 [3] | |
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| On the stairmaster, looking at routechoices/maps from czeck. |
Thursday Jun 12 |
| Running 18:00 [3] | |
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| warm up and some strides |
| Running 18:57 [3]4.8 km (3:57 / km) | |
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| 4 times 1200m on the track, wearing my new lightweight trainers, and trying to feel fast. Lots of slow exercise these days does not have me feeling sprightly at the beginning of my workouts, but often can kick it out of myself by the end.
4:45 I
2:00 R
4:43 I
2:30 R
4:45 I
3:00 R
4:44 I
Realized I would not be able to maintain well with 2 mins rest, so decided to up it by 30s each time. Not sure what this attains in terms of training effect... but helped me mentally to believe I could maintain. Some day I will have to try the opposite, starting with more rest and reducing during a workout...
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| Running 7:30 [1] | |
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| Jogging slowly between intervals |
| Running 25:00 [2] | |
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| strides, abc's, warm down jog, and some lunges and a bit of plyo stuff |
Wednesday Jun 11 |
| Orienteering 53:00 [2] | |
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| Putting out and picking up flags in sherbrooke |
| Running 40:00 [2] | |
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| Running around after the athletes, spent most of the day jogging or walking around in the woods. One of the athletes was pretty fast, so had to work to keep up, the rest I wouldn't count as training ;) |
Tuesday Jun 10 |
| Orienteering 1:46:00 [2]7.87 km (13:28 / km) | |
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| Checking control locations in Sherbrooke. It was very hot, and I was feeling a lack of energy. Had a snack and a break in the middle, and felt better after than. |