Training Log Archive: Canadian

Massaging out my lower back and the various major muscle groups in the legs.

Some orienteering with Alex. We almost made it to control 3... Between ice crust whacking us on the shins and the fear of breaking through to the ice on the ponds we were going slow and not very focused on orienteering though I tried to think about reading and seeing the most distinct features and shapes in the terrain and generally did well. We quit after first I put a foot through to open water and then Alex went through to open water over his waist.

Back to the cars where Alex put on warm clothes and I continued with a simple road run.

Keeping up with Alex is not an easy task on skis...

A fun exercise by Francis whereby you had to figure out how to visit the controls in order such that you ran 500 m between each control and covered all the red line drawn on the map by Francis which crisscrossed the streets of the neighbourhood.

Workout time includes rest between intervals but not major rest between warm-up, intervals, and warm-down.

Splits and distances below:

8:45 - 1360
2:57 - 430

1:48 - 456
33
2:01 - 491
34
4:38 - 1030
33
2:08 - 500
32
2:24 - 532
44
4:17 - 1020
42
1:54 - 483
32
1:35 - 372
51
3:55 - 963
33
2:08 - 525
29
201 - 515
29
3:38 - 760

5:04 - 758
7:22 - 1270

Not fully there today after a fuller week of training. With club training tomorrow decided to take the day off today.

Skiing at Stony Swamp from the Huntclub Rd. Parking lot. Perfect day for it at -1C, fresh snow over night and flakes in the air.

18 minutes of self-massage with the foam roller on the legs and then situps, twists, and almost 4 minutes of continuous planks switching between types.