Training Log Archive: CanadianIn the 7 days ending Sep 30, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Sep 30, 2012 #
Note
(injured)
Was considering running when I got home but sometime on Sunday I noticed my back was hurting in a very specific and not good kind of way... skipped it.
Saturday Sep 29, 2012 #
6 AM
Conditioning - Stretching 30:00 [3]
Half an hour of crappy yoga led by a poorly buffering youtube video. It was supposed to be an hour long but we all quit halfway through. Not worth getting up at 6:15 for.
12 PM
Running 45:00 [2] 7.0 km (6:26 / km)
shoes: NB 890s
Lunch time run with Serge - back down to the waterfront.
Guessing on the distance.
Guessing on the distance.
Friday Sep 28, 2012 #
12 PM
Other (Sitting Volleyball) 50:00 [1]
Hardly training, but a ton of fun so...
Thursday Sep 27, 2012 #
5 PM
Running 40:30 7.53 km (5:23 / km) +12m 5:20 / km
ahr:173 max:235 shoes: NB 890s
Easy run by the waterfront after landing in Toronto for the AthletesCAN Forum. Beautiful spot for sprint orienteering.
Wednesday Sep 26, 2012 #
Note
Two things from yesterday's workout.
1. The woods and terrain behind the Gatineau Park Visitors Centre are amazing! Unfortunately it's too small for anything but a sprint. It's not the best sprint terrain (more middle or long appropriate) but it would still be fun.
2. I run with very stiff upper back and arms. I already knew this but it was pointed out to me again last night. What can I do to work on this? I assume stretching would help ... is there a way to force myself to relax my shoulders?
1. The woods and terrain behind the Gatineau Park Visitors Centre are amazing! Unfortunately it's too small for anything but a sprint. It's not the best sprint terrain (more middle or long appropriate) but it would still be fun.
2. I run with very stiff upper back and arms. I already knew this but it was pointed out to me again last night. What can I do to work on this? I assume stretching would help ... is there a way to force myself to relax my shoulders?
3 PM
Rock Gym 30:00 [1]
Fooling around downstairs traversing on the vertical.
6 PM
Orienteering intervals 1:11:21 11.33 km (6:18 / km) +230m 5:43 / km
ahr:151 max:198 shoes: NB 890s
On an honest to goodness real new map that Francis drew. A few things missing but nothing critical and definitely had to focus on orienteering for good chunks of the session and I even made a technical mistake on one of the intervals (couldn't find the right trail) so I'm calling it orienteering.
A few stats:
230 m climb - oof!
3:01/km - fastest time hit when Eric and I were finishing a 500m loop at the top together.
7.5 km of speed work: intervals, o-tervals, and hill work.
2 km of very serious orienteering as part of the warm up!
A few stats:
230 m climb - oof!
3:01/km - fastest time hit when Eric and I were finishing a 500m loop at the top together.
7.5 km of speed work: intervals, o-tervals, and hill work.
2 km of very serious orienteering as part of the warm up!
Tuesday Sep 25, 2012 #
11 AM
Running 24:21 4.49 km (5:25 / km) +3m 5:24 / km
ahr:161 max:227
Was feeling really good so couldn't resist getting out on such a nice day. Will still go to Dave's session this evening from the Gatineau Park visitors center as Friday, Saturday, Sunday will all be easy at the AthletesCAN Forum.
6 PM
Running intervals 1:03:02 9.3 km (6:47 / km) +178m 6:11 / km
ahr:158 max:235 shoes: X-talon 212 Sept 2012
Mile interval relay with Dave's group from the visitor center.
Fast but reasonably easy workout:
3*1600m with about 30m climb
6:16, 7:10 rest
6:25, 7:29 rest
6:17
According to the attackpoint calculator that's 3:55/km and equivalent to 3:35/km on a flat loop for the first loop
Fast but reasonably easy workout:
3*1600m with about 30m climb
6:16, 7:10 rest
6:25, 7:29 rest
6:17
According to the attackpoint calculator that's 3:55/km and equivalent to 3:35/km on a flat loop for the first loop
Monday Sep 24, 2012 #
3 PM
Running 46:57 8.82 km (5:19 / km) +2m 5:19 / km
ahr:139 max:210 shoes: NB 890s
Stretching 30:00 [0]
Supereasy relaxed stretching