Training Log Archive: AliSIn the 30 days ending Nov 30, 2010:
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Monday Nov 29, 2010 #
Running 45:00 [3]
Club run with Erica through PSP. Found all the icy trails in the park. Spent time chatting about knitting, and other crafty things! Nice to be out, not too cold!
Friday Nov 26, 2010 #
Gym 1:00:00 [3]
Yoga at FCCC. Due to an injury, Mike took the class. Hard class again, but not as much plank :)
Thursday Nov 25, 2010 #
Running 35:00 [3]
Went to the gym, seeing as both my activities for tonight got cancelled, and the 1 ft deep snow and ice didn't look too inviting to run in in the dark!
20 minutes on the treadmill
15 minutes on the cross trainer
20 minutes on the treadmill
15 minutes on the cross trainer
cycling 20:00 [3]
20 minutes on the bike doing some hills.... they obviously weren't Vancouver hills, and I kept trying to up the steepness, but it didn't seem to help...
Wednesday Nov 24, 2010 #
Orienteering 35:41 [3]
WET at BC Childrens Hospital. I think it took me about as long to find the start as it did for me to do the course.. hence I only did the short one. Was very careful in the snow and ice, but running felt pretty good! Happy about that, since my training has decreased somewhat in the last couple of weeks.... need more motivation and at least another 2 days in the week. If someone could sort that out please...
Sunday Nov 21, 2010 #
Running 1:40:00 [3] 13.5 km (7:24 / km) +360m 6:32 / km
Trail Run With Andrea, Christophe and Luna in Lynn and Seymour Valley. BP, Haynnis connector, Bottle Top (very pretty with the snow), Fisherman's, Homestead, Pipeline Bridge and to Luna's house.
Felt pretty crappy. After about 55 minutes I had the fuzzy head can't run anymore feeling. But that passed. Wish I had brought the gel that was in the car... again... same one from WJR a couple of weeks back! I considered putting a gel in my pocket all the time, but that might get messy in the wash!
Felt pretty crappy. After about 55 minutes I had the fuzzy head can't run anymore feeling. But that passed. Wish I had brought the gel that was in the car... again... same one from WJR a couple of weeks back! I considered putting a gel in my pocket all the time, but that might get messy in the wash!
Note
Physio
3 x 15 ankle raises
2 x 2 mins ball rolling
4 x 30 sec foot stretch
2 x 1 min calf stretch
3 x 15 ankle raises
2 x 2 mins ball rolling
4 x 30 sec foot stretch
2 x 1 min calf stretch
Friday Nov 19, 2010 #
Gym 1:00:00 [3]
Yoga ~ I swear this class is getting harder rather than easier.
Thursday Nov 18, 2010 #
10 PM
Note
Physio overall:
2 x 3 mins ball rolling
4 x 1 min calf stretch
2 x 1 min foot stretch
2 x 3 mins ball rolling
4 x 1 min calf stretch
2 x 1 min foot stretch
Tuesday Nov 16, 2010 #
8 AM
Note
Physio overall:
2 x 2.5 mins ball rollling
2 x 1 min calf stretch
2 x 30 sec foot stretch
2 x 2.5 mins ball rollling
2 x 1 min calf stretch
2 x 30 sec foot stretch
Monday Nov 15, 2010 #
Running 55:00 [3] 8.5 km (6:28 / km)
Club run with Andrea. Had a stitch for quite a lot of the run, and really wanted to stop... but kept going. Must stop taking these few days off...
7 AM
Note
Physio overall:
2 x 2 mins ball rolling
2 x 30 secs foot stretch
2 x 1 min calf stretch
2 x 2 mins ball rolling
2 x 30 secs foot stretch
2 x 1 min calf stretch
Sunday Nov 14, 2010 #
Orienteering 1:07:00 [3] 7.0 km (9:34 / km)
Checking control locations for WET. Glad I did ~ this map needs some serious updating! I have to change either the map or control at around 7 of my 13 controls.... plus there are now a whole bunch of extra paths around Shadbolt (Magnus?!)
Saturday Nov 13, 2010 #
8 AM
Note
Physio overall:
2 x 2 min ball rolling
4 x 30 sec foot stretch
2 x 1 min calf massage
2 x 2 min ball rolling
4 x 30 sec foot stretch
2 x 1 min calf massage
Thursday Nov 11, 2010 #
10 AM
Note
Physio overall:
2 x 2 min ball rolling
2 x 1 min calf massage
4 x 30 sec foot stretch
2 x 2 min ball rolling
2 x 1 min calf massage
4 x 30 sec foot stretch
Wednesday Nov 10, 2010 #
7 AM
Note
Physio overall:
2 x 2 mins ball rolling
2 x 2 min calf massage
2 x 1 min calf stretch
4 x 30 sec foot stretch
2 x 2 mins ball rolling
2 x 2 min calf massage
2 x 1 min calf stretch
4 x 30 sec foot stretch
Tuesday Nov 9, 2010 #
7 AM
Note
Physio overall:
2 x 3 min ball rolling
2 x 2 min calf massage
2 x 1 min calf stretch
2 x 1 min foot stretch
2 x 3 min ball rolling
2 x 2 min calf massage
2 x 1 min calf stretch
2 x 1 min foot stretch
8 AM
cycling 35:26 [3] 12.1 km (2:56 / km)
Cycled to work. Still a little stiff from the weekend. Took 2 minutes off for stopping to chat with a co-worker (her house is on my bike route!)
5 PM
cycling 49:20 [3] 12.1 km (4:05 / km)
Ugg... slow going home. Legs are still tired, and protested up hills. Plus half the bike lanes aren't lit, so navigating is fun. Next time remember head lamp!
Monday Nov 8, 2010 #
7 AM
Note
Physio overall:
2 x 2 min ball rolling (felt very tender today)
2 x 2 min calf stretch
2 x 2 min ball rolling (felt very tender today)
2 x 2 min calf stretch
6 PM
Running 40:00 [3] 6.0 km (6:40 / km)
Club run with Andrea and Zoltan. Very much a day-after-the-day-before run. Felt slow and legs felt heavy. Nice to be out though!
11 PM
Note
Physio overall
2 x 3 mins ball rolling
2 x 2 min calf stretch
2 x 2 min calf massage
4 x 30 sec foot stretch
2 x 3 mins ball rolling
2 x 2 min calf stretch
2 x 2 min calf massage
4 x 30 sec foot stretch
Sunday Nov 7, 2010 #
Event: Lynn Valley Adventure Run
Note
Jared Fogle (the subway guy) beat the Chilean miner in the New York marathon today ~ Fogle did 4:56:11 and Pena did 5:40:51
8 AM
Note
Physio (overall)
2 x 2 mins calf massage
2 x 2 min calf stretch
13 mins rolling frozen bottle on right foot
10 mins rolling frozen bottle on left foot
2 x 2 mins calf massage
2 x 2 min calf stretch
13 mins rolling frozen bottle on right foot
10 mins rolling frozen bottle on left foot
11 AM
Orienteering 1:44:00 [3]
Northshore long event... and it was long. Wish that I had had the foresight to remember to bring the gel with me rather than leave it in the car....
Orienteering wasn't too bad. I managed to spike some of the controls. Hills were hard going, and I should really remove the 5 minutes I spent arguing with a lady who thought we were going through her property....
Fun course, and it didn't rain ~ bonus!
Orienteering wasn't too bad. I managed to spike some of the controls. Hills were hard going, and I should really remove the 5 minutes I spent arguing with a lady who thought we were going through her property....
Fun course, and it didn't rain ~ bonus!
7 PM
Note
Physio overall
2 x 10 mins ball rolling
2 x 2 mins calf massage
4 x 1 min calf stretch
4 x 30 sec foot stretch
2 x 10 mins ball rolling
2 x 2 mins calf massage
4 x 1 min calf stretch
4 x 30 sec foot stretch
Saturday Nov 6, 2010 #
Note
Physio (overall)
2 x 2 mins ball rolling
2 x 2 mins calf stretch
2 x 30 secs foot stretches
2 x 2 mins ball rolling
2 x 2 mins calf stretch
2 x 30 secs foot stretches
8 AM
Note
Physio (overall)
4 x 2 mins foot ball rolling thingy
2 x 2 mins claf massage
4 x 30 sec foot stretch
4 x 2 mins foot ball rolling thingy
2 x 2 mins claf massage
4 x 30 sec foot stretch
Friday Nov 5, 2010 #
7 AM
Note
Physio overall:
2 x 2 mins ball rolls
2 x 2 mins ball rolls
6 PM
Gym 1:00:00 [3]
Yoga. tired and wheezy ~ not good combo
11 PM
Note
Physio overall:
2 x 2 mins ball rolling (feel i'm getting the hang of it now..
2 x2 mins calf leg massage
4x 30 sec stretches
2 x 2 mins ball rolling (feel i'm getting the hang of it now..
2 x2 mins calf leg massage
4x 30 sec stretches
Thursday Nov 4, 2010 #
7 AM
Note
Physio - overall:
2 x 2 mins tennis ball rolling
2 x 2 mins calf massage
2 x 2 mins tennis ball rolling
2 x 2 mins calf massage
7 PM
cycling 56:53 [3]
Felt tired, fat, and grumpy, so decided to cycle to band. Best decision I made today! Slow start, but felt better as I went on.
28:32 to band
28:43 back
Felt much better on the way back ~ it's all uphill and the times are very similar!
28:32 to band
28:43 back
Felt much better on the way back ~ it's all uphill and the times are very similar!
11 PM
Note
Physio (overall)
4 x 2 mins tennis ball foot rolling
2 x 2mins calf muscle massage
4 x 30 secs foot stretch
4 x 2 mins tennis ball foot rolling
2 x 2mins calf muscle massage
4 x 30 secs foot stretch
Wednesday Nov 3, 2010 #
7 AM
Note
Physio: overall
4 x 2mins with tennis ball
2 x 2 mins calf massage
2 x 30 secs search foot stretch
4 x 2mins with tennis ball
2 x 2 mins calf massage
2 x 30 secs search foot stretch
8 PM
Note
Physio: overall
8 x 2 mins tennis ball foot rolling
4 x 2 mins calf massage
8 x 30 secs foot stretches
8 x 2 mins tennis ball foot rolling
4 x 2 mins calf massage
8 x 30 secs foot stretches
Tuesday Nov 2, 2010 #
8 AM
Note
Knee uncomfortable walking up and down stairs. foot uncomfortable under arch while on skytrain. Shoes: eccos
Monday Nov 1, 2010 #
Running 50:00 [3]
Last club run with Cara before her trip. Salish to admirality, then back up the road and large hill home.
Foot sore at beginning a little, then for last 10 mins. Knee uncomfortable climbing stairs, on outside.
Foot sore at beginning a little, then for last 10 mins. Knee uncomfortable climbing stairs, on outside.