Training Archive: salalIn the 7 days ending 2008-09-14:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Sep 14 | ||
| Running 44:00 [2] | |
| up the chief | ||
| Orienteering 54:00 [3] | |
| Made mistakes on #7 and 17, loosing maybe 4 minutes, plus some other small mistakes. Not feeling that spry, and a bit scared to push it on some of the slopes/rocks ;) Fun event, and good map! | ||
Saturday Sep 13 | ||
| Running 4:10:00 [2] | |
| Long run with thomas, patrick, chris and desmond. Started at chekamus lake, then along by that for awhile, then spent over an hour climbing straight up a the hill in the bush. Found the trail up in the alpine, then went to a lake and had a break... then went downhill to whistler village on the moderately sloping trail in the valley. | ||
Friday Sep 12 | ||
| Running 33:00 [2] | |
| warm up and strides | ||
| Intervals 7:00 [5] | |
| 4 times 400m, and 3 times 200m with lots of rest... apparently even with lots of rest I can barely push any faster than my usual more aerobic less lactic repeats.
~1:24 400m ~2:30 rest 1:23 I 3:03 r 1:20 I 2:26 r 1:20 I 3:53 r 0:35 200m 4:51 r 0:36 I 3:20 r 0:37 I | ||
| Running 17:00 [2] | |
| jogging/walking between intervals | ||
| Running warm up/down 7:00 [2] | |
Thursday Sep 11 | ||
| Stairmaster warm up/down 5:00 [3] | |
| Stretching/exercises 28:00 [1] | |
| stretching, free weights for arms, core, stuff for hips | ||
| Swimming 20:00 [3] | |
Wednesday Sep 10 | ||
| Orienteering 27:00 [4] | |
| Mass start forked race on a cool new map, lost most of the guys around 1/3 in, but kept seeing lehel. Kept a reasonably fast pace at the beginning, but felt pretty tired near the end. | ||
| Running 30:00 [2] | |
| picking up controls with some of the guys | ||
Tuesday Sep 9 | ||
| Running 32:00 [3] | |
| warm up, some strides | ||
| Running 10:00 [4] | |
| 10 minute out and back steady state | ||
| Intervals 27:00 [5] | |
| 4 times 1200 metres around the fields with the cross team.
4:55 Interval 2:13 Rest 4:54 I 2:33 R 4:58 I 2:45 R 4:53 I | ||
| Running 15:00 [3] | |
| strides, abc's, lunges and cool down | ||
Monday Sep 8 | ||
| Biking 2:05:00 [2] | |
| to massage therapy and back | ||