Training Log Archive: CanadianIn the 7 days ending Jan 21, 2016:
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Thursday Jan 21, 2016 #
8 AM
Conditioning - lower body 11:44 [1]
Conditioning - Stretching 22:56 [0]
1 PM
Cycling 19:04 [1] 6.72 km (2:50 / km) +82m 2:40 / km
shoes: GIANT - Defy
A bit of shopping.
6 PM
Running 50:33 [3] 7.27 km (6:57 / km) +59m 6:41 / km
First ever Calgary RALF! My heel and knee were a little sore so had to give up on the actual workout unfortunately quickly but still a ton of fun to be doing workouts like these again. This one was a street score-o where every time you passed a control (unmarked in the terrain) you had to change speeds. 12 people out.
Running 50:33 [3] 7.27 km (6:57 / km) +59m 6:41 / km
Wednesday Jan 20, 2016 #
4 PM
Deep water running 23:50 [1]
Feeling somewhat sore after yesterday so a pool session was in the cards. Holy smokes, kids everywhere! I got boxed out and had to move around and switch pools a few times to avoid getting swum over by little kids swimming lessons.
Tuesday Jan 19, 2016 #
7 AM
Running 40:27 [1] 4.71 km (8:35 / km)
shoes: Saucony Kinvara
Did a warm-up this morning to work on my form and get used to running a proper warm-up by the time orienteering races roll around.
~13 minutes jogging then grape-vines, high knees, butt kicks, strides, and bounds then jogging back home.
~13 minutes jogging then grape-vines, high knees, butt kicks, strides, and bounds then jogging back home.
Conditioning - Stretching 25:00 [0]
4 PM
Rock Gym 1:00:00 [3]
Met up with Michael at Stronghold for some bouldering. Lots of fun but unfortunately my technical knowledge and understand is far superior to my actual technical ability and strength.
Monday Jan 18, 2016 #
7 AM
Conditioning - lower body 38:46 [0]
I'm calling this lower body conditioning for the sake of simplicity but really it was all sorts of things. I'm starting to like Thierry's idea of creating an activity just called Before Breakfast Activity or BBA for short.
Short warmup walk / jog / strides around the track then phase 2 glute exercises followed by some ankle work on a bosu ball, core on an exercise ball and finally 12 minutes of stretching.
Short warmup walk / jog / strides around the track then phase 2 glute exercises followed by some ankle work on a bosu ball, core on an exercise ball and finally 12 minutes of stretching.
Sunday Jan 17, 2016 #
5 PM
Swimming warm up/down 9:58 [2]
Deep water running 25:30 [2]
The bulk of the workout was water running without the belt. Did 2 x out and back, rest, 3 o+b, longer rest, 3 o+b, rest, 2 o+b, rest before swimming cooldown.
2 o+b: 4:01
rest: 58
3 o+b: 5:49
rest: 2:17
3 o+b: 5:37
rest: 1:06
2 o+b: 3:49
rest: 1:53
2 o+b: 4:01
rest: 58
3 o+b: 5:49
rest: 2:17
3 o+b: 5:37
rest: 1:06
2 o+b: 3:49
rest: 1:53
Swimming warm up/down 4:26 [1]
Saturday Jan 16, 2016 #
7 AM
Conditioning - lower body 38:24 [0]
3402 of my original phase 1 glute exercises followed by 422 of toe wiggling :)
2 PM
Orienteering 36:23 [1]
Fun score-o before the FWOC AGM. I generally assume I will sweep score courses within the time limit but I think doing it in just over 50% of the time limit is a new record for me. Not sure if the massive 70 minute time limit was given on purpose so lots of people could finish or if it was purely a miscalculation....
Very efficiently run AGM but unlike any other AGM I've been to in that it was entirely about the past year year and hardly anything was said about plans for the coming year.
Very efficiently run AGM but unlike any other AGM I've been to in that it was entirely about the past year year and hardly anything was said about plans for the coming year.
Friday Jan 15, 2016 #
8 AM
Cycling 28:19 [1]
Conditioning - Stretching 20:43 [0]
Conditioning - rolling 3:55 [0]