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Training Log Archive: Canadian

In the 7 days ending Aug 14, 2011:

activity # timemileskm+m
  Running4 2:09:58 12.47(10:25) 20.07(6:29) 57
  Orienteering2 1:59:45 9.99(11:59) 16.08(7:27) 82
  Circuit1 55:39 3.06(18:12) 4.92(11:19) 3
  Total5 5:05:22 25.51(11:58) 41.06(7:26) 142
  [1-5]5 4:55:32

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MoTuWeThFrSaSu

Saturday Aug 13, 2011 #

2 PM

Orienteering warm up/down 16:38 intensity: (11 @0) + (56 @1) + (4:46 @2) + (9:13 @3) + (52 @4) + (40 @5) 3.22 km (5:09 / km) +13m 5:03 / km
ahr:153 max:214 shoes: NB 801

C • A question... 4

Orienteering tempo 22:24 intensity: (10 @1) + (23 @2) + (4:45 @3) + (5:51 @4) + (11:15 @5) 4.77 km (4:42 / km) +15m 4:38 / km
ahr:192 max:244 shoes: NB 801

Running warm up/down 8:33 intensity: (5 @1) + (50 @2) + (47 @3) + (3:06 @4) + (3:45 @5) 1.22 km (6:59 / km) +18m 6:31 / km
ahr:184 max:224 shoes: NB 801

Friday Aug 12, 2011 #

7 PM

Running warm up/down 29:25 intensity: (13 @0) + (1:28 @1) + (24:41 @2) + (3:03 @3) 5.28 km (5:34 / km) +5m 5:32 / km
ahr:142 max:153 shoes: NB 801

Oops this was a harder run than it was meant to be but my pace was roughly where I wanted it to be and I was focusing on running economy with cadence and trying to minimize excess movement in the upper body. Overall a good run followed by 25 min of stretching.
C • On the contrary....this was... 2

Thursday Aug 11, 2011 #

Note

For my rep workout later today: 6x400m at 86-90 s
11 AM

Running intervals (6x400 reps) 1:09:45 intensity: (4:45 @0) + (26:47 @1) + (27:24 @2) + (6:26 @3) + (4:23 @4) 10.03 km (6:57 / km) +4m 6:56 / km
ahr:133 max:177 shoes: NB 801

Reps - 6x400 with full recovery in between.
84 sec
86 sec
84 sec
86 sec
87 sec
85 sec

My goal time was slower than it should have been it appears.
C • I thought... 3

Wednesday Aug 10, 2011 #

9 AM

Note

stretching - 25 min
6 PM

Running warm up/down (warm up) 14:24 intensity: (28 @0) + (6:53 @1) + (4:08 @2) + (2:05 @3) + (50 @4) 2.33 km (6:11 / km) +14m 6:00 / km
ahr:136 max:176 shoes: NB 801

Circuit 55:39 intensity: (1:46 @0) + (21:51 @1) + (16:29 @2) + (7:17 @3) + (8:16 @4) 4.92 km (11:19 / km) +3m 11:17 / km
ahr:137 max:185 shoes: NB 801

Started with a 10 min warmup jog then circuit training followed by a cool down loop. Let's see what I can remember;

Warm up loop finished with a strides / run up and over a tonne of rocks loop then...20-25 second plank, 50 m stride, V-sit, 50 m stride, something, 80 sec, 250 m lap of the park. 3 more exercises alternating with strides then 2 laps of the park, 2:42, 500 m, 3 more exercises alternating with strides then 3 laps of the park, 4:00, 750 m. Then a short break before 3 more exercises with strides, a lap of the park in the opposite direction, 3 more exercises and a loop of the park run backwards.

Here are the excercises I remember:
plank, V-sit, As, Lumberjacks, dips, strange spinning monkey bar thing, lunges, superman, Cs, sideways running drill, bounds, two legged jumps

Running warm up/down (cool down) 7:51 intensity: (51 @1) + (7:00 @2) 1.2 km (6:34 / km) +16m 6:09 / km
ahr:135 max:147 shoes: NB 801

Monday Aug 8, 2011 #

9 AM

Orienteering 1:20:43 intensity: (2:27 @0) + (17:28 @1) + (43:10 @2) + (9:53 @3) + (3:43 @4) + (4:02 @5) *** 8.08 km (9:59 / km) +54m 9:40 / km
ahr:141 max:224 shoes: X-Talon 212s

Bit of a mish-mash session on Kanata Lakes with family that I dragged out with me. So-so training.

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