Training Archive: theshadowIn the 7 days ending 2008-07-06:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Jul 6 | ||
| Note | |
| (rest day) | ||
| felt pretty tired after sleeping in a tent last night. We went to Fox Lake with Robin and JP which was totally fun but not used to sleeping on a thin thermarest | ||
Saturday Jul 5 | ||
| strength (pilates) 30:00 [5] | |
| Class with Liz | ||
| orienteering 1:35:00 [2]**** | |
| ahr:144 max:161 (injured) | ||
| orienteering on Magnusson on the top end. wanted to get in a longer tough forest run. wanted to push it a bit so that I had some flow through the course.
achilles was quite sore at the end. | ||
Friday Jul 4 | ||
| running warm up/down 33:00 [1] | |
| and recovery between the intervals. did some strides in the warmup | ||
| orienteering 17:00 [4] | |
| (injured) | ||
| 4:04,3:46,4:10,4:51
161, 165,165,161 154, 147,154,148 Otervals through Robert Service Campground and then in Riverdale by the dam. Some forest stuff which was tricky and forced me to slow down a bit plus I was still a bit cautious about my achilles in the uneven ground | ||
| visualization 10 [0] | |
| pretty minimal before--thinking about what I wanted to focus on and images of doing it well.
after-quick run through of the session | ||
| mental 30 [0] | |
| writing up Wed race leg by leg for the blog. I think it was good to help me think about where to improve. | ||
Thursday Jul 3 | ||
| stationary/road bike 25:00 [1] | |
| ahr:122 max:133 | ||
| ride to the Hash at the Frostads place in PC. late so rode a bit harder than I had intended. | ||
| running 50:00 [1] | |
| ahr:114 (injured) | ||
| Hash run around the trails on the PC lower bench. brought back memories of running with Don as a jr. Tons of fun. Kerr got the hashit for racing:-)) Leave it to him to get the hashit as a newbie.
nice and easy for me with the achilles a bit tender | ||
| stationary/road bike 25:00 [1] | |
| ahr:123 | ||
| home again after the run | ||
Wednesday Jul 2 | ||
| running warm up/down 25:00 [1] | |
| before and after the Bmeet | ||
| orienteering race (Bmeet) 30:52 [4]*** 5 km (6:10 / km) | |
| ahr:162 max:172 (injured) | ||
| Bmeet at Long Lake. Nice course in the less technical section. It was lots of fun and super physical. a good test for my ankle and the tape job. unfortunately the last control was in the wrong place and I lost at least 2.5 mins. See the map and comments at
http://dl1.yukoncollege.yk.ca/brent | ||
| mental (relaxation) 10 [0] | |
| used it in the morning before radio interview. I think that was more nervewracking than any pre-race so it was a good test for my relaxation.
I think both the relaxation and the interview went reasonably well | ||
| visualization 30 [0] | |
| before and after the race. it was nice to have a fresh model to visualize. so long since I've run in the forest | ||
Tuesday Jul 1 | ||
| running warm up/down 28:00 [1] | |
| (injured) | ||
| and a 3 min rec between the two sprints.
Kind of cool to run into (almost literally) an old high school friend as i was warming up along the river. He is up visiting for a couple of weeks. | ||
| orienteering 22:00 [4] | |
| Two short sprint courses downtown.
10:00, 3 rec, 12:22 overdressed because it finally turned nice. Good news for Canada Day and our evening barbq plans. achilles seemed a bit sorer today but still felt I was able to push. Legs were heavy though... | ||
| running 55:00 [1] | |
| in the morning with Philippe around Paddy's and the Lobird trails. Really nice to catch up. He is a little scared of doing the Yukon Adv Challenge with Pam but he is going to be just fine. I suspect he is probably stronger at biking than Pam is at running
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| mental 20 [0] | |
| a bit of vis before the training and running through it perfectly after | ||
Monday Jun 30 | ||
| mental 30 [0] | |
| (injured) (rest day) | ||
| session with Tracey. Did some vis while wearing the m-wave which went really well.
talked about the plan leading up to WOC. | ||