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Training Log Archive: Canadian

In the 7 days ending Oct 16, 2011:

activity # timemileskm+m
  Running6 4:02:52 18.0 28.97 87
  Conditioning - Stretching1 55:00
  Rock Gym1 45:00
  Orienteering1 43:53 4.13(10:37) 6.65(6:36) 63
  Total8 6:26:45 22.13 35.62 150

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Sunday Oct 16, 2011 #

11 AM

Running warm up/down (warm up) 12:32 [1] 1.81 km (6:56 / km) +13m 6:41 / km
shoes: X-Talon 212s

Orienteering (b-meet) 43:53 [3] 6.65 km (6:36 / km) +63m 6:18 / km
shoes: X-Talon 212s

Running warm up/down (control pick up) 13:48 [1] 1.95 km (7:05 / km) +42m 6:24 / km
shoes: X-Talon 212s

Saturday Oct 15, 2011 #

Running warm up/down 20:00 [1]
shoes: NB 801

A bunch of jogging around at Laura's cross-country race as she warmed up and then while watching her race. I didn't do more because I was starting to feel a little broken. I have an appointment with my physio on Monday morning. Wasn't Laura's day today.

Friday Oct 14, 2011 #

9 AM

Running (6x400 reps) 53:42 [3] 8.07 km (6:39 / km)
shoes: NB 801

Apologies for the complaint riddled log entry.

Went out for 6x400 reps with full recovery with a goal of running 84 sec based on running ~85 - 86 seconds last time a ran this workout about a month ago.

Started out with a double 1500m loop as a warmup feeling definitely sub-par. Left knee feeling borderline, right foot, hamstring (usual though...) and right hip slight sore but nothing causing me too much worry. Upper back around my shoulder blades feeling tight and congested as well.

Went ahead with the workout though with the following times:
74
80
78
80
81
79

My garmin is listing the distance as 350 m but I was basing my goal time on a workout over the same distance. I think there was a combination of being overly conservative with my goal and going out too fast. I could feel myself derailing on the last one.
Finished with a cool down for the remainder of the 1500m loop.
7 PM

Rock Gym (top roping) 45:00 [3]

All of the bouldering rooms at Coyote were being prepped for a competition tomorrow so did a bunch of top roping and some boulding on the bottom of the walls with Alex.

Thursday Oct 13, 2011 #

12 PM

Conditioning - Stretching 55:00 [1]

Good deep stretching session.
7 PM

Running (trail) 55:34 [2] 6.63 km (8:23 / km) +13m 8:18 / km
shoes: NB 801

Eric and I were planning on doing a night-o session but scrapped in favour of a trail run with Balto in the March Highlands. Went out to see if control 197 was still out in the woods but it's not where it was placed so either Gord picked it up and it's gone missing since... or it was left there and someone else grabbed it... hopefully not the latter.

Wednesday Oct 12, 2011 #

6 PM

Running tempo 57:16 [3] 7.0 km (8:11 / km) +19m 8:04 / km
shoes: NB 801

Introduction to tempo running from Francis for the winter as a recovery session from the weekend.

Warm up and cool down with a 4km tempo run ran with Eric. We were given 4:30 +/- 15 sec as a starting point and ended up settling into a 4:20 pace.

Monday Oct 10, 2011 #

8 AM

Running 30:00 [2] 3.5 km (8:34 / km)
shoes: NB 801

Sticking out flags for the junior course.

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