Sunday Aug 20 |
 | orienteering 1:15:00 [2] **** | |
| ahr:132 max:154 spiked:23/24c shoes: Jalas Black-Red |
| Long Lake South. Good job of preventing errors and re-focusing. Need to pay attention to the numbers. Did the butterfly loop in the wrong order. ooops! |
Saturday Aug 19 |
| running warm up/down 35:00 [1] | |
| shoes: integrator2 |
| easy run around Long Lake to warmup and down. |
| orienteering 35:43 [3] **** 4.6 km (7:46 / km) | |
| ahr:154 max:165 spiked:9/10c weight:59kg shoes: integrator2 |
| Ran the course from the Long Lake B-meet held when I was away in Europe. No flags in the woods but tried to treat it like a race.
Navigated well, slowed down and made sure through the technical bits. Had a bit of loss of concentration on the second to last control (an easier leg) and made a parallel error that probably cost me 40 secs. Full concentration until the end!! |
Friday Aug 18 |
| orienteering 1:15:00 [1] **** | |
| ahr:132 spiked:29/31c |
| control picking on Yukon College. Mind drifted a couple of times but I was able to get it back together with minimal time loss. |
Thursday Aug 17 |
| form exercises 15:00 [2] | |
| shoes: Asics Cumulus |
| Ran into Rodney and Kevin. Had planned to do intervals down on teh riverfront trail and they were too. Lucky for me to have someone to do them with. They were doing some form exercises before intervals so I joined them for those, too. Kevin had some extra ones that I have never done before. loose fast steps, scissors kicks. |
| running intervals 15:20 [4] | |
| max:174 shoes: Asics Cumulus |
| 5x3 w/3rec with Rod and Kevin. Awesome to do them with those guys. Rodney was totally dogging it on the others cause on the last we ran a marked km and while I faded to about 3:20 pace he ran his in 3:01. I'm guessing the other ones were at ~3:10-15 pace. |
| running warm up/down 50:00 [1] | |
| shoes: Asics Cumulus |
| and recovery
I added a race analysis form that AZ gave me to my blog
http://dl1.yukoncollege.yk.ca/brent |
Wednesday Aug 16 |
| orienteering 20:00 [1] ** | |
| (rest day) shoes: Asics Cumulus |
| hanging flags and following some kids a little bit at jr O night
I had planned to do more but my legs felt quite tired and my IT band is a bit sore
Tic-tac-o activity that we did with the juniors explained on the blog
http://dl1.yukoncollege.yk.ca/brent |
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- Splits |
Tuesday Aug 15 |
| running 30:00 [1] | |
| ahr:124 shoes: NB flats |
| easy run at lunch (had lots of time with our inservice today)
Lots of stretching afterwards |
| running warm up/down 45:00 [1] | |
| shoes: Asics Cumulus |
| good warmup and down today. actually ran the 5k again easy for a cool down |
| running race 16:46 [4] 5 km (3:21 / km) vdot: 61.2 | |
| ahr:167 max:173 shoes: NB flats |
| 5K road race. kind of decided to do it last minute. I still felt a bit stiff in the hamstrings from the weekend and wondered whether I should do it or not. Then I thought why not. Totally pleased to be able to just step up and do that. With an easy week before COC's I should be in good shape.
Realized you have to do these fairly regularly to get used to the pacing (I ran the first km in 3:04-oops) and to get used to hurting. It seemed like I kind of lacked the leg speed/or the drive to get my HR up near my max ~178-180. |
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| C • Used to hurtin' 2 |
Monday Aug 14 |
| running 40:00 [1] | |
| ahr:120 max:130 (rest day) shoes: Asics Cumulus |
| easy run and some stretching |