Training Archive: salalIn the 7 days ending 2008-09-28:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Sep 28 | ||
| Running 1:30:00 [3] | |
| Some running around on the old orienteering map of mount Seymore, trails somewhat changed and the map is vague, but pretty good for being over 30 years old. Then ran up a small indistinct trail to partway up the ski hill and to a cool scrubby rock area near a lake. Then back down the ski hill. | ||
Saturday Sep 27 | ||
| Running race 21:31 [4] 5 km (4:18 / km) vdot: 45.7 | |
| Almost no warm up for this race... we were late. Felt ok, but not used to racing... | ||
| Running warm up/down 9:00 [2] | |
| Running 32:00 [3] | |
| Run with lehel on roads after the race | ||
Friday Sep 26 | ||
| Biking 50:00 [3] | |
| around town - late for stuff so going pretty fast | ||
| Running warm up/down 47:00 [2] | |
| Intervals 7:00 [5] | |
| 4 times up a trail on QE where there were three small hills with some flat bits in between. Then 7 times up a a rocky/grassy hill sprinting - quads burning when I stopped at the top each time.
1:06 Hill interval 2:10 rest 1:03 hill 2:46 rest 1:00 hill 2:18 rest 1:00 hill 20 Hill terrain sprint 45 rest 19 sprint 1:03 rest 18 sprint 56 rest 18 sprint 49 rest 18 sprint 41 rest 19 sprint 57 rest 18 sprint | ||
| Running 13:00 [2] | |
| rest between | ||
Wednesday Sep 24 | ||
| Orienteering 37:00 [3] | |
| Not running that fast... getting used to running in the dark again. Brought my headlamp, but it was almost completely out of batteries... so turned it on for as short a time as possible near the control. | ||
Tuesday Sep 23 | ||
| Running 33:00 [3] | |
| warm up and strides | ||
| Running tempo 10:00 [4] | |
| out and back steady state | ||
| Intervals intervals 19:30 [5] | |
| 6:21
1:45 6:30 1:30 6:37 | ||
| Running 20:00 [2] | |
| rest between intervals, abc's and warm down jog | ||
Monday Sep 22 | ||
| Biking 15:00 [2] | |
| Stretching/exercises 1:15:00 [1] | |
| Runners yoga - good session, holding some static squats and such. Felt better than last time, but he made it harder, so it evened out. | ||