Training Archive: FaposIn the 30 days ending 2008-09-30:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| X-Country intervals 16:00 [4] 4.25 km (3:46 / km) | |
| (injured) | ||
| A very interesting practice. It was a relay race with 4 loops for each member. Teams of two. They ran out of girls so I was on the all guys team, we won. Around 3:45 for both hard and rest. I hurt my other Achilles, they're both pretty bad now. It hurts to walk. | ||
| Note | |
| (injured) | ||
| Hurt my left Achilles yesterday, hurt the other today. I won't be running tomarrow | ||
| X-Country warm up/down 10:00 [2] | |
| (injured) | ||
| We jogged the course as part of the warm up then the coach said, "run around for 9 minutes!" I did. My cool down consisted of a very painful 100 almost-jog. I realized I was unable to run so I went inside and got a bag of ice and Iced for around 30 minutes. | ||
Monday Sep 29 | ||
| X-Country long 1:05:00 [3] | |
| A very solid run. Finally! I was pushing myself a bit today which felt good. My left leg hurt a bit (turns out to be my achilles) and I felt my plantar fasciitis for a few minutes but it went away. I didn't do strides or drills because of my Achilles though. It's gunna need some rest... | ||
| Strength (Kemp W.O.) 11:45 [5] | |
| I did it! Easiest one yet! The first 50 push ups weren't nearly as bad as I thought they'd be. triceps are still a (#*$@ but weren't as bad as I remember and I did side planks with no problems for the first time ever! I was unable to do the calf raises as my achilles hurts I did 30 seconds of squats instead. I again skipped jumping jacks as I have yet to mention. I'm definately getting stronger! I can feel it! Muahah! | ||
| Other ((Ultimate)) 30:00 [3] | |
| A fun first game. I worked the hardest on my team, not to be sexist, but the girls didn't work very hard. | ||
Sunday Sep 28 | ||
| Note | |
| Did 25 push ups reg and 20 tricep to keep myself in check | ||
| Orienteering race (Long) 1:15:32 [3] *** 8.87 km (8:31 / km) +150m 7:51 / km | |
| spiked:9/18c | ||
| Very good race! I believe I am quite good at longs, althought they are my least favorite... I was second in M-20 behind Greham Eroux, my good result also placed me second overall for the weekend! 2nd best 20 and under runner in North America!!! Ok, not quite, but technically... | ||
Saturday Sep 27 | ||
| Orienteering race (Middle) 50:54 [3] *** 5.1 km (9:59 / km) | |
| spiked:4/12c | ||
| I had an excelent race as far as my navigation goes. I did lose around 7:30 minutes on mistakes, 5 of them on number 4. 1 minute between 5 and 6 then around 2:30 on 7. Those bobbles cost me too much. I also coulda run alot faster... Not satisfied AT ALL! | ||
Red X Middle Distance - Splits | ||
Friday Sep 26 | ||
| Event: North American Championships | ||
| Orienteering race (Sprint Finals) 23:05 [4] *** 3.5 km (6:36 / km) +55m 6:07 / km | |
| spiked:5/27c | ||
| An alright-but-coulda-been-better race. I definately could have run alot faster in this race too as I wasn't tired at the finish... I'm not quite happy with my race as I know I could do better. Worst of all...I got K'Nucked... again... :( | ||
| Orienteering race (Sprint Preliminary) 12:55 [4] *** 2.1 km (6:09 / km) +55m 5:26 / km | |
| spiked:5/14c | ||
| Definately could have run faster on this course... I had a 30 second mistake which cost me alot. Put me behind the one person I wanted to beat... I got K'Nucked... :( | ||
Sprint Red/Blue Final - Splits | ||
Sprint Red/Blue Preliminary - Splits | ||
Thursday Sep 25 | ||
| X-Country 45:00 [3] | |
| Solid run, not too easy, not too hard. | ||
| X-Country 15:00 [3] | |
| 6x 70 yard strides.
Drills 2x all of the fallowing: High knees High knee skips A steps B steps Lunges | ||
Wednesday Sep 24 | ||
| Rowing 7:30 [5] 1.97 km (3:48 / km) | |
| Good rowing workout, wanted to give my legs a rest because of my shins and plantar thingy. | ||
| Strength (Kemp W.O.) 11:45 [5] | |
| I'd say I had a very good workout. I'm not sure how well I'm doing tricep push ups, I don't feel as If i'm going down far enough, and I had alot of trouble with my left side plank. I finally figured out why it hurts so much (On my elbow). I have a nasty little cut there! Friggen cuts... Oh well, we'll work on that for tomarrow! he he | ||
Tuesday Sep 23 | ||
| X-Country race 20:30 [4] 5 km (4:06 / km) | |
| a good race, the day off yesterday paid off I think, I wasn't tired at all. I coulda broken 20 but I had to stop and remove by orthotic from my shoe as it was burning my foot. I felt great afterwards! Strong finish. Wasn't tired at all. | ||
| Hockey 40:00 [4] | |
| good practice for40 min then the 50 min of "scrimage" it was a waste of time. | ||
| Strength (Kemp W.O.) 11:00 [5] | |
| Did it! As promised! It sucked. I hate strength! But I'm glad I did it! | ||
| Note | |
| (injured) (sick) | ||
| Shin Splints were most noticeable | ||
Monday Sep 22 | ||
| Strength (Kemp W.O.) 12:00 [5] | |
| A good workout, as usual. Did everything except for jump squats where I did just squats and 10 clap push ups instead of burpees (I'm thinking of changing that to 15) | ||
Sunday Sep 21 | ||
| Hockey 17:00 [5] | |
| Same team as last night. This time we won 12-3 :) | ||
| Strength (Kemp W.O.) 12:00 [5] | |
| A good W.O. Had to start over 45 min later because of a haircut and math. I did it though. It sucked, but I did it. | ||
Saturday Sep 20 | ||
| X-Country race 20:10 [4] 5 km (4:02 / km) | |
| bad race, i had a foot problem because my orthotic moved forward and my heel felt like it was on fire. I just didn't have any energy | ||
| Hockey 17:00 [5] | |
| Good game, a loss, but it was still good. I played well | ||
| Hockey (Game) 17:00 [5] | |
| We shoulda owned but we lost 8-7
we're playing them tomarrow and we dont plan on losing. We'll see what happens.... | ||
Friday Sep 19 | ||
| X-Country 35:00 [3] | |
| Very fun run. Charged varsity a few times. Lots of fun | ||
| X-Country 2:00 [5] | |
| Strides
70 yards x6 | ||
| Hockey race 17:00 [5] | |
| Good game. We beat a team that is supposed to be better than us. we won 6-4 last time we lost 5-2 | ||
Thursday Sep 18 | ||
| Other (Eliptical) 20:00 [3] | |
| Again...soo boring | ||
| Biking (Stationary) 5:00 [3] | |
| Boring | ||
| Rowing 5:00 [4] | |
| good and hard for 5 min. | ||
| Hockey 1:00:00 [2] | |
| Really super duper easy practice | ||
| Strength 10:00 [5] | |
| A great work out! Loads of fun!
NOT! Oh well, i feel good now. yay me! | ||
Wednesday Sep 17 | ||
| Other (Eliptical) 20:00 [3] | |
| Good times on the eliptical machine. I used so I wouldn't hurt my foot | ||
| Biking warm up/down (Spinner) 10:00 [3] | |
| Good times on the bike. Very tiring, not sure why, maybe my biking muscles are just dead. | ||
| Strength (Kemp W.O.) 15:00 [5] | |
| Good W.O. Took we sooo long to start though. Finally did it though. Took a minute trying to convince myself to start doing tricep push ups but oh well. | ||
Tuesday Sep 16 | ||
| Strength (Kemp W.O.) 15:00 [5] | |
| I actually timed it this time. I got a 2 minute rest before tricep push ups while my dad talked to be about planters foot (sounds like that). I did 50 instead of 40 normal, and 40 instead of 30 tricep again. I feel so much better when I do that! :) | ||
| Hockey 1:00:00 [3] | |
| Kinda an easy practice. Fun sprints at the end. If you guessed right, no sprints. You bet against or for the shooter. If you're right, no sprints, other wise, there and back. bummer.... | ||
| X-Country race 20:00 [4] 5 km (4:00 / km) | |
| Oh goodness, what a race. It was supposed to be super easy! 2 really flat laps...well, either it was a different course or people inerpretion of flat is off by a few degrees. There was a solid mile of up hill. Not steep. But still up. THen a slight down, then steeper up, then steeper down, then steepest up, then it was all downhill from there! Close to a mile of all downhill!
It was awesome!!! What was really wierd is that I passed a spike. THe shoe, just one. Oh well, that sucks though, rocky path downhill for atleast 1/4 mile... bummer for him!!! | ||
Monday Sep 15 | ||
| X-Country long 1:15:00 [3] 7.75 mi (9:40 / mi) | |
| A good run, probably close to 5 minutes total walking. The beginning was really slow. Up and up. Then we sprinted through the private property area. then ran around trying to figure out how to get around the lake, finally got it. Did "intervals" (just run a little faster) whenever the leader (tucker) wanted. It was nice though, once you got around the lake and back on the main road, just a slight uphill, then down the whole way, we were moving at close to race pace by then, did that off and on for about 15 minutes. probably 10 minutes hard total, it was easy, though, as it was all downhill. | ||
| C • how are the shins doing? 2 | ||
| Strength (Kemp W.O.) 10:00 [5] | |
| Ok, I started around 10 pm last night. Had to go to bed, but finished this morning. I'm counting it for yesterday though. I am beginning to increase the dificulty, I did 50 push ups instead of 40 and 40 tricep push ups instead of 30. They are very tough, but it makes me feel really good afterwards. | ||
Sunday Sep 14 | ||
| Hockey race 15:00 [5] | |
| Excelent game. i scored. I played well. i worked hard. The end | ||
| Running 50:22 [3] 8.1 km (6:13 / km) | |
| A good run. I ran the 5k but also did neighborhoods. I had to stop and go to the bathroom at 44 minutes so I got a bit of a rest. Unfortunately, I am officially diagnosing myself with Shin Splints... | ||
| Strength (Kemp W.O.) 10:30 [5] | |
| My goodness. first time I have ever done the whole thing (Calf raises were impossible with my hurt leg before) I feel really good, and right side plank is getting easier! | ||
Saturday Sep 13 | ||
| X-Country race 20:55 [4] 5 km (4:11 / km) | |
| BAAAAAAAAAAAAAAAAAAAAAAAAD RACE!!!!!!!!!!!!!!! ETHAN KICKED MY @$$!!!! SO embarassing!!!!!!!!! I was beat though! The thing is, he didn't do nearly as much as I did on friday... | ||
| Hockey race (Race still=game) 15:00 [5] | |
| Game 2. Win... 5-3? somewhere around that. | ||
| Hockey race (Game) 15:00 [5] | |
| Game against the Majors, we're the minors so they are supposed to be better. The proved they were, 5-1 loss. | ||
| X-Country (Strides) 1:30 [5] 0.4 km (3:45 / km) | |
| Strides
50x4 with a 50m walk after each one 100x2 with a 50m walk after each | ||
Friday Sep 12 | ||
| Running race 20 [5] 0.2 km (1:40 / km) | |
| A sprint to mikes house to get him ready. | ||
| Running intervals 32:00 [4] | |
| Not sure of the distance, I had a little loop set up. Each loop was around 2:40
Times: 2:39 2:34 2:39 2:39 2:43 2:50 2:46 My rest period was about the same length of time as the interval. | ||
| Running warm up/down 20:00 [2] | |
| Warm up was good. Cool down was a rather slow jog. I was so dead. | ||
| Hockey race (Race=Game) 15:00 [5] | |
| First game of the tourny. 2-1 loss, we were missing a few of our best players though... | ||
| Strength (Kemp W.O.) 7:30 [5] | |
| I should probably put 3:45 for today and another 3:45 for tomarrow, but since I started on friday, I will count it towards friday. | ||
| X-Country 30:00 [3] | |
| Easy run in the rain with ethan | ||
Thursday Sep 11 | ||
| X-Country 40:00 [2] | |
| Very easy, I'm pissed because it was so easy. The group got mad at me because I took off because they were going too slow. Now the whole group hates me. Oh well, they weren't running very hard, although they did pick it up after I said they were going slow. He he... | ||
| X-Country (Strides/drills) 15:00 [4] | |
| 4/50m Sprints
2/100m Sprints High knee skips x2 A steps x2 B steps x2 Straight leg running x2 high knees | ||
| Strength (Kemp W.O.) 7:30 [4] | |
| I had an audience this time, its very dificult do workout for someone. Especially when you know they're laughing at you. | ||
Wednesday Sep 10 | ||
| X-Country tempo 20:00 [3] | |
| A good run with Varsity group B. The top CVU runners, I was... 5th for the team yesterday so I get to run with them :) Anyway it was a good pace for the day after a race. | ||
| X-Country warm up/down 20:00 [2] | |
| Nice easy warm up and cool down. 10 min each. | ||
| Strength 5:00 [4] | |
| Fairly easy strength workout with the Varsity group. Planks (front and side) Crunches, Kayaker things, Hitlers Dog and somehting else I cant remember. | ||
| Hockey 1:00:00 [3] | |
| Hockey practice, fairly easy, a few hard moments but other than that, just fine | ||
| Strength (Kemp Strength) 7:30 [4] | |
| Took a while As i was being distracted, but it got done | ||
Tuesday Sep 9 | ||
| Strength (Half Kemp W.O.) 7:30 [5] | |
| Why oh why!?!?!? This sucks!!! If it weren't good for me I wouldn't be doing it!!!!! | ||
| C • i'm known as kemp now am i? 2 | ||
| X-Country race 19:53 [4] 5 km (3:59 / km) | |
| Finally!!! I broke 20 min!!!! So happy!!! Such a good race! 5th for the school and 20 16th overall!!! Yay me!!! I am really quite proud of myself. I ran with ethan who was very close behind me (rather embarassing but oh well) we had a very good run, pushed each other the whole way. We never got passed once we met up (about 250 m). We were the ones doing the passing. Ha ha ha!!!! | ||
Monday Sep 8 | ||
| Running warm up/down 20:00 [3] | |
| Just a quick run on the school grounds | ||
| Running tempo 20:00 [4] | |
| Very solid run, some hills, fast woods trails and some open tracks.
I did 2 9 minute loops then 1 lap outside the track. Good run. Showered after too. | ||
| X-Country long 1:15:00 [3] 7.4 mi (10:08 / mi) | |
| a decent run, we got lost and had to turn back after 30 min. Ended up ok because someone recognized where we were. Then it was 40 minutes of suffering while I prayed we could get back so I could take a crap. | ||
| Hockey 1:00:00 [3] | |
| a pretty Easy practice, my knee was bothering me but its ok now. | ||
| Strength (The Kemp Workout) 7:30 [5] | |
| Trying to work my way up. I started With half of Emily's workout minus calf raises (my knee/leg)
40 regular push ups 1 min wall sit (I think I coulda done more) 30 seconds V-Sit (Canadian version of leg lifts) 30 seconds of jumping squats (Squat jumps, I had to take it a bit easy because of my leg) Pull ups 3 sets of 10 with 10 secs inbetween. I don't have a bar so I used my bunk bed. Lay cross ways on lower bunch with feet against the wall grab upper frame, do the pull ups. 45 seconds front plank (hers is 1 minute) All 20 burpees Would be Calf raises (leg) This wierd an thing, I think she just wanted to laugh at ne do it. Forgot to do crunches 30 tricep (triangle/diamond) push ups Whole minute of jumping jacks 30 seconds on each side plank It was very difficult! I collapsed after the push ups abd on the side planks. glad I did it though, I felt great after! | ||
Sunday Sep 7 | ||
| Orienteering race 1:07:39 [4] 6.4 km (10:34 / km) | |
| Finally!!! A good race! Very wet, but good. I did fine for almost all of them. slow (cautious) into a few and a minor 30 sec-1min error on 10 but it was fun. I caught Emily at (I beat her to it :D ) then she was coming in to 8 as i was leaving. 9 was a my story. 10 was interesting, I went too far south and Emily got by me, not without me noticing. We ran together for the rest of the race. I punched 13 before her but made a quick error by heading the wrong way. I beat her by 58 seconds over all. More would be nice but I am close enough to satisfied with the run. | ||
| Strength 3:30 [5] | |
| New Record!! :) 55 straight! Then exactly 2 min off, then the last 25. It was friggen brutal!!! But I'm glad I did it. Thanks alot to my coach for making me start strength! | ||
Saturday Sep 6 | ||
| Orienteering race 1:45:00 [3] 6.5 km (16:09 / km) | |
| I was going good till 4... I hit the marsh and wasn't too sure about where I was. I cross it thinking I needed too. Got into the middle on some dry land which I should have been able to relocate off of but didn't. I bailed to the road and was suprised to learn which wasy north Actually was.... I should Have oriented my map much sooner. I attacked back from the road. Still couldn't find it. I bailed to a hill top and tried again. I never would have found the darn thing if I hadn't seen Emily running away from it. From then on I was ok until half way to nine. I hit a big boulder and I couldn't figure out which one it was. I continued anyway (stupid) and lost contact soon after. I saw a marsh and went to a nearby hilltop and was able to relocate. I attacked again and still couldn't find it. I was going to bail back towards a stone wall but as soon as i turned I saw it. At this point I was mad. I decided to slow way down and take 10 easy (it was a very tough leg). I started walking down the hill and after about a minute, I was completely lost. Whats worse is what I did next. I should have returned to number nine or gone with my original plan of running east until I hit a big marshy area. Instead i wandered in the direction I thought the control was. 15-20 minutes later I was ready to quit and never orienteer ever again. I decided to give it one las try. I was going to bail out to a trail. I started running and tripped and fell, i cut my fingers and was mad. I took the oportunity to let out a little steam. I said a very bad word very loud. Then, I was happy! I did very well after that. I relocated off of the marsh I used for 9 and talked myself through the rest of the course. I had a terrible time but I lost it all on 2 controls. | ||
| Orienteering race (Canoe-O) 1:23:00 [4] | |
| What a great experience. Emily Kemp was navigating and Erik from sweden took the bow and i store! (steered). Paddled hard for 12 of them then I got dropped off to go get 14. Not a good idea. It was a land run until I got close. It was a good 10 feet out into the water on a dead branch. After maneuvering the branch closer, I was able to finally reach out and punch. I was so tempted to just swim to it, but I didn't want to run back with a wet shirt and shorts (the water was very nice though :) ) Anyway, we ended up being 23 minutes over and you lose a control a minute so technically we got a score of -10. But the rules may have been changed to 1 control every two minutes in which case we get 2 points!!! Anyway, it was alot of fun! | ||
| Orienteering race (Wicked Hard Night O.) 2:20:00 [3] 6.56 km (21:20 / km) | |
| What a misserable race. I'm joking. It was actually fun. That is an official statement. I have told alot of people it sucked, but really, it was fun. I am really pissed and hate myself for losing to Emily by 40 minutes though. Its almost ebarassing enough to never run it again. But we'll see. | ||
Friday Sep 5 | ||
| X-Country 39:00 [3] | |
| A solid run. Ran with JV then they kicked me out so I ran with varisty. It was a good run. | ||
Thursday Sep 4 | ||
| X-Country 49:19 [3] | |
| Hard Easy day. I ran hard, I didn't think I was working enough. | ||
| X-Country 20:00 [3] | |
| Sprints 4x50m 2x100m
high knees x2 A-steps x2 B-Steps x2 high knee skips x2 lunges (jumping for 20 secs) | ||
| Strength (Push Ups) 4:30 [5] | |
| 50 straight
(2-3min) 30 Straight +_______ 80 Straight :) (the units are straight so it totals to 80 straight. I bet straight is a metric unit :P) | ||
Wednesday Sep 3 | ||
| X-Country race 14:45 [5] 4 km (3:41 / km) | |
| Not sure of my time yet, I'll change when I know | ||
| Hockey (Practice) 1:00:00 [3] | |
| ockey practice right after that ace was brutal!!! JK It wasnt that bad. | ||
| Strength 7:30 [5] | |
| Listened to "The Boss" and did 80 push ups. Not in a row. 40 then sit ups (20) then streched the arms. Then 25 push ups. 15 sit ups and arm sreches. Then the last 15 push ups. I fell to the ground after the 25 | ||
Tuesday Sep 2 | ||
| X-Country warm up/down 25:00 [3] | |
| Long hot warm up and cooldown | ||
| X-Country hills (/intervals) 20:00 [4] | |
| A figure 8 loop. One "hill" wasnt much of a hill just a sprint. It was still hard though ~4 min/lap x5 | ||
Monday Sep 1 | ||
| Hockey (Game) 15:00 [5] | |
| uhhhh | ||
| Hockey (Game) 22:30 [5] | |
| 2 foreward lines (1 on 1 off) 1 D sub | ||