Training Archive: FaposIn the 7 days ending 2008-09-14:
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| M | T | W | H | F | S | S | ||||||||||||||||||||
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! | ||