Training Log Archive: Canadian

Intervals at Riley Park with the level 3s. Set up a 'track' marked by controls at the ends of the straightaways and the middle of each curve and did 400, 400, 800, 800, 400, 400, and ended with 2 100m and back shuttle run style intervals.

Each lap you punched 3 controls of your choice, alternating direction for each interval to switch up which side of you the punching was on. Between intervals you printed your time then had 45 seconds to draw a route choice on a long complicated leg then another minute before starting again (in which you had to clear and check).

My times:
1:33 - punched all 5 controls and woke 3 of them up.
1:29
2:59
3:08 - fumbled several controls
1:30 - fumbled a couple of controls
1:32 - fumbled one control
20/22
19/21

Happy with the pace since it involves punching which you have to slow down and then reaccelerate for each time.

You definitely have to focus on punching to punch smoothly when pushing hard like this. Made more punching mistakes towards the end of the training.

C • That's called dedication. G... 5

15 minutes of setting out controls for SOGO this evening and then picking them up afterwards. Also did a bunch of random core type exercises with kids and a bit of running back and forth which I'm not counting.

Figured I should really try and minimize my running for the sake of my achilles so did a little experiment on the elliptical. Result: what a stupid machine. More pertinent result: the achilles still reacted to it but not nearly as badly as with running. Definitely more than water running which doesn't bother the achilles at all.

C • Stupid Machine and Achilles 2

Decided I need to start a new activity type for when I'm 'orienteering' while coaching. Its definitely orienteering but it's definitely not focused orienteering training. Out at Quarry Lake setting out flags and then shadowing Michael while picking up a handful of flags. Got invited back to the Svoboda's afterward for lunch. A very relaxed enjoyable day.

Could feel my achilles more than I would have liked the last few days so opted for a longer swim workout today. 40 minutes alternating between 10 minutes breaststroke and backstroke with 1 minute in between. Could feel my form and speed increasing throughout the workout. Could also feel one of the lifeguards keep a special eye on me at the end... She approached me and told me I have "excellent arms" in my back stroke so I guess I was right on both fronts. She also indicated that my kick could use some work but hey, for someone who rarely swims I'll take what I can get.

Wrapped up the hour with some easy water running.

C • Excellent arms 4

Rough estimate of the amount of jogging I did this evening with SOGO.

Picking up last night's flags at Nose Hill.

While watching tv. Was holding my stretches longer because of it...