Friday Oct 31 |
 | Running 45:00 [3] | |
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| really nice trail run. Took about 10 minutes of the beaten path and had a pretty good time. |
| Note | |
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| Strength rest day |
Thursday Oct 30 |
| Biking (Stationary) 15:00 [3] | |
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| 10 easy, 5 hard |
| Strength (Kemp W.O.) 8:00 [5] | |
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| I only did half the the workout before I listened to myself. I was saying "GIVE ME A BREAK DARNIT!" so I stopped and gave my body a break, still worked though
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| Rowing 7:30 [4] 1.97 km (3:49 / km) | |
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| Good hard rowing workout to top the day off |
Wednesday Oct 29 |
| Running warm up/down 10:00 [2] | |
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| Nice warm up, jog down to the school |
| Running intervals 30:00 [4] | |
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| 4 hard, 2 easy x5. I was originally only going to do 4 reps, but someone once told me to do 20 minutes of the hard part (total time), so I decided to just do 4 more hard. I think I managed to keep the same pace the whole time, it was on almost perfectly flat ground too, the bike path. I was heading back when I decided to do the last one so my cool down was also my easy stage (I was almost home). that was the end of my workout. |
| Hockey 45:00 [3] | |
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| I hate that team. |
| Note | |
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| Hard day, Andrew gets a day off from strength. I'll still do some push ups and ab stuff though, just nothing hard. It will take me about 3 minutes to do it all. |
Tuesday Oct 28 |
| Running tempo 20:36 [3] 5 km (4:07 / km) | |
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| VERY COLD AND WET! I wish I woulda run faster... I was running 18:30 pace for 2k, but then the 3rd k took me 5:30 (it was all slightly uphill but you don't notice it). the 4th k I did in almost exactly 3 min (made up 1 min) then the last was over 4 I think. |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Wasn't quite as bad this time... YAY! |
| Running warm up/down 12:00 [3] 2 km (6:00 / km) | |
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| Jog down (run) jog back. |
Monday Oct 27 |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Did a 45 second jumping jack set to warm up then the normal strength workout. Wasn't too bad. But definately not fun... |
| Note | |
| (rest day) |
| Giving myself a rest after a long weekend of hard running. |
Sunday Oct 26 |
| Orienteering race 59:12 [4] *** 6.8 km (8:42 / km) +275m 7:14 / km | |
| spiked:10/15c |
| Another great race! I beat alot of people I was hoping to and had the third best time on the course! :) I didn't like the map around #2 or #8 especially. I lost maybe 1 min on 2 and atleast 2 on 8. Joe Brautigum and Greg Balter were the only ones who beat me, I guess that means I had a good race. |
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| C • nice job! 1 |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Strength...tough. no fun. The end. |
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Red Day 2 - Splits |
Saturday Oct 25 |
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| Event: NEOC Heart and Troll Revival A-Meet
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| Orienteering race 1:30:08 [4] *** 8.3 km (10:52 / km) +455m 8:31 / km | |
| spiked:10/20c |
| I ran Blue! :) I had a really good race too. I was timid throughout the first half. Had a little trouble on #2 but it wasn't that bad. I did well though, I placed 6 out of alot and beat Peter Gagarin by a minute and a second (pretty proud about that) |
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Blue Day 1 - Splits |
Friday Oct 24 |
| Running 37:00 [3] 8 km (4:38 / km) | |
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| A solid run. I was moving at a pretty good clip the whole time. I'm figuring on a 46 10k time at that pace, hopefully under 45 in a race. My dad say's he hopes so... Very encouraging he is... hehe |
| Note | |
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| Very long and hard course for tomarrow... 8.3 km with over 400m of climb. I'm doing my off-day workout. reg pushups (60), V-sit (leg lifts) for 45 secs, 45 modified crunches, then reg triceps (45). in that order, just used to maintain my strength. |
Thursday Oct 23 |
| Other (Laser Tag) 15:00 [4] | |
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| What a great way to train! Running around shooting at people with laser guns! WAHOO!!! I won the free-for-all game and was second (idividually) in the team game. My team won (of course) with this one kid getting more individual points than the entire other team! It was just 4 of us. Bucket loads of fun! |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Very tiring workout. The first 60 push ups were brutal! other than that, the workout was just as hard as normal. |
Wednesday Oct 22 |
| X-Country warm up/down 25:00 [2] | |
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| Just jogging around the school grounds |
| X-Country intervals 10:00 [5] | |
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| X's on the football field
Jog the long lenth then Sprin the diagonal then jog the other long length and sprint the other diagonal. The diagonals form an X hence the name...
It wasn't that bad, and only 5 X's. It was very muddy though, wish I had had my O-Shoes. |
Tuesday Oct 21 |
| Biking (Stationary) 25:00 [4] | |
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| I hurt my hip in hockey yesterday then it got nailed in floor hockey today. It hurt to run so I didn't go to cross country. I felt bad and was going to run but it was really dark and scary (and freezing!) outside so I hoped on and did my bike workout. |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Good old strength workout. If I remember correctly, it wasn't quite as bad as last nights... but I can't exactly remember todays, much less yesterdays, just that todays seemed easier at the time. |
| Other (Floor Hockey) 1:00:00 [2] | |
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| A fun game with my LTS class. I kinda dominated so I decided to play easy. I only scared a double hat... :P |
Monday Oct 20 |
| Hockey 30:00 [4] | |
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| Just a captains practice. Boat loads of fun. I sniped 2 G's. Both just easy flicks. the second was kinda lucky though... Oh well! I'll take whatever I can get! |
Sunday Oct 19 |
| Running 20:00 [3] 4 km (5:00 / km) | |
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| I was going to run to Allen Brook school but I noticed my achilles. Just noticed. There was ever so little strain on it. I turned around and did a very fast 1k run then jogged home. It (achilles) was fine the whole way home. I wish I coulda run longer though. I was planning on 45 minutes... |
| Strength (Kemp W.O.) 20:00 [5] | |
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| I did it!!! THE ENTIRE FRIGGEN THING!!! 80 push ups! and 60 tricep! and 1 min side planks! and 2 min wall sit! (my legs my have caused an eathquake, sorry for any damage... :P ) I DID IT!!! I'M SO HAPPY!!! YAY! |
Saturday Oct 18 |
| Note | |
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| It was real late and I didn't feel like doing a whole strength workout so I just did 60 push ups, 45 modified crunches, 45 count v-sit, then 45 tricep push ups. |
| Running race 18:59 [5] 5 km (3:48 / km) vdot: 52.9 | |
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| Very good race, I finally broke 19!!! Flat course, but very cold. 10 degrees warmer (farenheit) would probably take off 10 seconds... |
Friday Oct 17 |
| X-Country 35:00 [3] | |
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| Just a fun easy run with the varsity group B Vampire Squids. We were looking out for the goblin sharks (other varsity group B kids). We final met and an "epic battle" followed... Lots of fun! |
| Note | |
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| To maintain my strength level i dropped and pumped out 60 push ups, 45 sit ups (modified), 30 second V-sit, then 30 triceps |
Thursday Oct 16 |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Good workout. Just went and did it. No hesitation. |
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| C • what is it really? 9 |
Wednesday Oct 15 |
| X-Country warm up/down 30:00 [2] | |
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| 15 up
15 down |
| X-Country tempo 12:15 [4] 2.0 mi (6:06 / mi) | |
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| I actually felt like I was just above temp pace. I think I could have kept it up for another mile +200m. I hope so anyway. For me its all about tricking myself into it. If i had started out doing those 2 miles then just tacked on another one, I woulda done it. Oh, I finished right behind the last varsity runner, ahead of my entire group. And I was feeling sick, and I haven't done any running as training in close to 2 weeks. |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Did it, it wasn't bad. Its the first 60 that kill me. Those push-ups are the hardest. triceps aren't bad, they just aren't fun to think about. |
| Hockey 1:00:00 [4] | |
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| A good hard skate. THe last 10 minutes were intervals. First the centers went, then the right wings, then left, then D and goalies, so you got a long rest.
10 secs
20 secs
30 secs
40 secs
(reverse direction)
30 secs
We didn't get to finish as we ran out of time.. what a bummer |
Tuesday Oct 14 |
| Strength 15:00 [5] | |
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| I (*#$ing did it! Ha ha ha! I was balling my eyes out for half of it. I was so tired. It took me 15 minutes before I did V-sits after doing 60 push ups, 10 more, then 1:30 of wall sit. After the V sit, about another 2 min, then squats, then I managed to keep going for most of it. I was so happy when I did those friggen tricep push ups. Lesson: No matter what, tiredness is always part mental. If you just go for it, you'll do it. |
| Note | |
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| Left at 7:30. No bus till 8:30. Left at 8:45. stuck in montreal from 10:45-3:45 with nothing to do with my backpack. Got home 7:00 and was really tired and hungary. |
Monday Oct 13 |
| Note | |
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| Helped out around the cottage and played a fun game with all the other kids. I was going to go for a run, but I took to long getting back. |
Sunday Oct 12 |
| Orienteering race (Long) 1:06:17 [3] 6.6 km (10:03 / km) | |
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| My achilles bothered me for the first half of the race, then just went away. I didn't really like this course. I guess I didn't want to run. I was running an easier course than I would normally run and I just felt bad about it. I got really tired after number 4 and just didn't want to run. My orienteering was fine, my running was the problem |
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Course 6 Long - Splits |
Saturday Oct 11 |
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| Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio
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| Orienteering race (Middle) 47:17 [3] *** 4.9 km (9:39 / km) | |
| spiked:10/15c slept:6.0 |
| I was having a very good race, flowing very well. I lost it all with a 7 minute parallel error on 14. I went up the wrong re-entrant. Went towards number two instead of number 3 and never really recovered until I hit a large trail. Then i realized my mistake. |
| Orienteering race (Sprint) 18:17 [4] *** 3.7 km (4:56 / km) | |
| spiked:12/14c slept:7.0 |
| I had a very good race. My achilles was bothing me, though, so I couldn't run quite as hard as I normally would. I really liked the race though. |
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Course 8 Middle Distance - Splits |
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Course 3 Sprint Distance - Splits |
Thursday Oct 9 |
| Eliptical intervals 20:00 [4] | |
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| Did the program on the machine again. 4x 2 on 2 off with a 1 min warm up and 5 minute cool down. I did do the last minute hard though. |
| Biking warm up/down 15:00 [3] | |
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| 10 min cool down on the spinner. I'm including 5 minutes of warm up on the Eliptical. |
| Note | |
| (rest day) |
| Day off from strength |
Wednesday Oct 8 |
| Hockey 35:00 [3] | |
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| No coach, kinda odd, but we made do. 4 on 4 for an hour was fun. My throat was hurting though... I think I may be getting sick... But I did manage to put 2 or 3 in the back of the net :) |
| Strength (Kemp W.O.) 14:45 [5] | |
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| Did it with the kempster herself! She kept me in check, I couldn't rest too long. I managed to get in all 70 push ups too. Couldn't get up after the 38th tricep push up so I stayed down 15 seconds or so then finished up. |
Tuesday Oct 7 |
| Strength 1:30 [5] | |
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| I'm logging it because It's the hardest thing I have ever done. 70 friggen push ups... I cried afterwards, but thats besides the point. I did it!! HAHAHA!!!! |
| Biking 25:00 [4] | |
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| Same as yesterday, only difference was that today was harder. i didn't shift at all for the last 5 and It was on a pretty high gear. Good workout, I think. I still sweated alot. |
Monday Oct 6 |
| Note | |
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| Did some push ups this morning. I have my reasons (to wake me up). Ended up around 50 I think. |
| Note | |
| (injured) |
| Achilles still bothering me |
| Biking (Stationary) 25:00 [4] | |
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| Very sweaty workout. I did the first 20 min at a comfortably hard pace then the last 5 at a very difficult speed. It killed me. Walking was quite interesting after I got off... |
| Strength (Kemp W.O.) 16:45 [5] | |
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| WAHHHHHHHHHHHHH! I did it! HAHAHA! I took a few slightly long breaks, but no more than a minute at a time. HAHAHA! Even Emily Kemps strength workout ( x .75 ) Is no match for the great me! hehe, very glad I did it with less trouble than last night... oh dear, bad memories |
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| C • Rankings 15 |
Sunday Oct 5 |
| Running 23:00 [3] 3.0 mi (7:40 / mi) | |
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| I was running at what I thought was a pretty good pace, I guess it was, but I felt like I was going faster than I actually was. I would have run harder but I started feeling my achilles after about 10-12 minutes. I'm also not sure of the time. I was running by song, then I forgot the order. It was about 4 minutes a song in the playlist I had, but I skipped the long song so I had some short ones. It was around 22-23 min. |
| Strength (Kemp W.O.) 15:00 [5] | |
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| Hardest workout ever... I couldn't move my arms after the first 60 push ups. Must have been 2 minutes atleast before I started wall sits. Then I stopped for close to 5 minutes... Then I finally managed to do something. I stopped again after... The other ab thingymadoer. After 3 minutes I managed to do tricep push ups. then planks right after... The whole workout too me close to 45 minutes, but I was only really working for 15 of them. |
Saturday Oct 4 |
| Note | |
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| SAT Today.... Bummer. 7:30 am. Maybe I'll get up at like 5:30 and go for a run. Actually, 6:00. Get me warmed up for the SAT. |
| Biking (Stationary) 10:00 [5] | |
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| Needed something to wake me up! It certainly did! |
Friday Oct 3 |
| Note | |
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| Injured? Maybe not, I was feeling pretty good this morning. I have an easy day today in xcountry so I'll try and see how I do... |
| Eliptical intervals 20:00 [5] | |
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| 2 hard, 2 easy. I have to use the Cardio program instead of the interval one. It we very hard! Resist 60 on easy, 80 on hard! Kept it around 120 rpm. |
| Eliptical warm up/down 5:00 [3] | |
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| nice warm up, then a quick (fast) run on the tredmill to test my Achilles. Left is better, right still hurts. Oh, I was running along, then all the sudden, complete stop! Turns out it was error 3... Hmmm |
| Other (Net Ball) 45:00 [3] | |
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| LTS game, too wet outside for Ultimate. I dominated! He he, oh net ball is basketball but no dribbling, just passing. And because its school, we had to get everyone on the team (6) possession before shooting! Ugh! Dumb... |
| Biking warm up/down (Spinning) 12:00 [3] | |
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| I feel great! Good days work! |
| Strength (Kemp W.O.) 17:15 [5] | |
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| MY GOODNESS!!! I DID IT!!! 3/4 OF THE KEMP W.O.!!!!! I WAS SOO HAPPY AFTER THE FIRST 60!!! OH MY GOODNESS!!!!! I think I could do the whole 80! :) Just that would be it, no more workout after that... Oh well! 80's great!!!! He he, tricep push ups sucked... I had to do 45, I got to 35 then counted down from 10 starting with 10 as 35... I thought I had forgotten one so I took 15 seconds to count and I needed to do 1 more, so I did 1.5 more (I started down, ended up) I did allow myself lots of rest, but I don't care, I deserve it! he he I'm soo happy right now!!! :D
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Thursday Oct 2 |
| Eliptical intervals 20:00 [4] | |
| max:186 (injured) |
| I DID INTERVALS!!! They were really easy though... 30 hard (70 resistance) then 10 min easy at 45 resistance. It seemed way too easy to be the hardest interval level...hm oh well, I still did them! |
| Eliptical warm up/down 5:00 [3] | |
| (injured) |
| Solid warm up so i could start stretching... (kinda short, but oh well) |
| Biking warm up/down 10:00 [3] | |
| (injured) |
| Just an easy warm down on the spinner |
Wednesday Oct 1 |
| Note | |
| (injured) (rest day) |
| Both Achilles |
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| C • Owch 4 |
| Ultimate 45:00 [1] | |
| (injured) |
| Trying to play ultimate... it was quite interesting, my team sucked so I probably worked (speed walked) a bit harder than I shoulda. Too much jumping too... oops. |