Training Log Archive: AliSIn the 7 days ending Feb 18, 2012:
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Saturday Feb 18, 2012 #
Orienteering 1:22:00 [3]
O-meet at Fire Mountain. It rained, there were brambles, and there was mud. Was doing fine until #10, you know, when it got in to the actual orienteering (not just run down this path). Too high, found it eventually. Then got tired and sloppy. Never was terribly lost/running down wrong paths, just slow and didn't choose particularly good routes. Not sure what I was thinking on the way to 18, but I put it down to lack of oxygen.
2nd in my category. Completely crushed by Elise by about 25 minutes :) AZ beat me by 10 minutes, but we were together for a lot of the course.. he's my next target to beat :)
Fun day. Completely numb hands by the end. Then we had all you can eat buffet with tea, soup, chinese, sushi, and everything else you can imagine for $8. Go US!
Pascal came and had fun. Ran a good race, but forgot to punch the last control at the start of the finish chute...
2nd in my category. Completely crushed by Elise by about 25 minutes :) AZ beat me by 10 minutes, but we were together for a lot of the course.. he's my next target to beat :)
Fun day. Completely numb hands by the end. Then we had all you can eat buffet with tea, soup, chinese, sushi, and everything else you can imagine for $8. Go US!
Pascal came and had fun. Ran a good race, but forgot to punch the last control at the start of the finish chute...
Friday Feb 17, 2012 #
7 AM
Gym 16:00 [3]
Bodyrock. Been a little lazy this week, as I haven't been feeling 100% and I don't want to get sick before Mexico!
Had to do the exercises are quickly as possible. As usual I modified the workout a little. I can't do lunge kicks without losing my balance, so I just did lunges! There were these weird side ab things that I couldn't figure out. The explanations of exercises aren't too good.
100 High Knee Skips
100 Lunges (50 each leg)
100 High Knee Skips
100 squats
25 Straight Abs
25 leg extensions
25 Bicycle Abs
100 High Knee Skips
Had to do the exercises are quickly as possible. As usual I modified the workout a little. I can't do lunge kicks without losing my balance, so I just did lunges! There were these weird side ab things that I couldn't figure out. The explanations of exercises aren't too good.
100 High Knee Skips
100 Lunges (50 each leg)
100 High Knee Skips
100 squats
25 Straight Abs
25 leg extensions
25 Bicycle Abs
100 High Knee Skips
2 PM
Running 26:00 [3]
LTR. Down Marine, up Salish, across Chancellor, along Salish/Swordfern in a vain attempt to avoid the rain. Back via the bus loop.
Felt strong today. Woo hoo!
Felt strong today. Woo hoo!
Wednesday Feb 15, 2012 #
7 AM
Gym 12:00 [3]
Bodyrock
50 sec on, 20 sec off. Each exercise x2
Squat jump – 24/20
Squat Leaps - 19/20
3 Tier Push ups – 10/11
Tricep dip - 19/18
Squat & Press – 16/17
Switch Lunge’s – 26/24
Legs were shaky from all those squats!
50 sec on, 20 sec off. Each exercise x2
Squat jump – 24/20
Squat Leaps - 19/20
3 Tier Push ups – 10/11
Tricep dip - 19/18
Squat & Press – 16/17
Switch Lunge’s – 26/24
Legs were shaky from all those squats!
2 PM
Running 40:00 [3]
Lunch time run. Legs felt stiff. Nice to be out!
Been running around like a crazy person last couple of days trying to sort out HPP press releases/finish over due quilts/post photos/videos from Sprint Camp/do laundry... now find out my freaking class this weekend is cancelled due to lack of enrollment... great! There's about 5 hours of reading I would like back please. Can BCIT give me a refund for that?
Been running around like a crazy person last couple of days trying to sort out HPP press releases/finish over due quilts/post photos/videos from Sprint Camp/do laundry... now find out my freaking class this weekend is cancelled due to lack of enrollment... great! There's about 5 hours of reading I would like back please. Can BCIT give me a refund for that?
Tuesday Feb 14, 2012 #
7 AM
Gym 12:00 [3]
Skipped Bodyrock yesterday. Was going to do a double session today, and may still do yesterdays session this evening... although it's mostly push ups, which I'm not a fan of...
50 seconds on, 20 seconds off. 2 sets of each
Box Jump + 1/2 Burpee (Alternative sides)/second time through I did squat jumps
Jump lunges
3 point jumps + R & L Knee to Elbow
Side Leap
Tricep Dips
Plank
Plank was tough second time through, but I held on for 50 seconds! Success!
50 seconds on, 20 seconds off. 2 sets of each
Box Jump + 1/2 Burpee (Alternative sides)/second time through I did squat jumps
Jump lunges
3 point jumps + R & L Knee to Elbow
Side Leap
Tricep Dips
Plank
Plank was tough second time through, but I held on for 50 seconds! Success!
Sunday Feb 12, 2012 #
9 AM
Orienteering 18:05 [3]
Setup at UVic. Fun course!
1 - overshot and ended up at the wrong intersection. Quick correction
2 - went through the underpass. Not the best route.
3-4 - fine
5 - didn't see the path, so went left around the fence thing, the right through the gap. Still caught a bunch of people who took the trail through the forest. Got caught by some people stopping early at the building, and had to line up for the control.
6 - down the ramp and under the bridge. Pulled ahead of the group.
7 - up the stairs and across the parking lot to the trail. Followed the trail/gap to control.
8 - turned out of 7 and saw 8!
9 - through a gap in the green and straight to 9.
10 - fine
11 - missed the gap in the vegetation, so went all the way around. Lost about 15 seconds to Emily here!
12 - fine
13 - fine
14-end - fine. Just out of energy!
Take aways - need more running speed! Ignore other people around me.
Chose not to be included in the chase start, as I wanted to see the guys finish!
1 - overshot and ended up at the wrong intersection. Quick correction
2 - went through the underpass. Not the best route.
3-4 - fine
5 - didn't see the path, so went left around the fence thing, the right through the gap. Still caught a bunch of people who took the trail through the forest. Got caught by some people stopping early at the building, and had to line up for the control.
6 - down the ramp and under the bridge. Pulled ahead of the group.
7 - up the stairs and across the parking lot to the trail. Followed the trail/gap to control.
8 - turned out of 7 and saw 8!
9 - through a gap in the green and straight to 9.
10 - fine
11 - missed the gap in the vegetation, so went all the way around. Lost about 15 seconds to Emily here!
12 - fine
13 - fine
14-end - fine. Just out of energy!
Take aways - need more running speed! Ignore other people around me.
Chose not to be included in the chase start, as I wanted to see the guys finish!
11 AM
Orienteering 26:18 [3]
Hmmm... probably worst race of the weekend! Had map B.
1 - followed the train!
2 - managed not to get too pulled off by the front train!
3 - couple of hesitations, but fairly clean
4 - ran up towards the road and took the path
5 - fine
6 - confused by some of the smaller trails. Hesitant. Thought I'd reached the main trail, but was 1 path too early.
7 - Came out through the white forest. Thought I was on one of the little paths and ran back. Relocated to 4 and took lower path to hub control
8 - fine
9 - fine
10 - followed the stream to the control
11 - Went through the white to the path. Didn't really know where I was. Orienteering by feel rather than by map. Found hub control by recognition of area!
12 - out the west side of #11 and took the path out by the building. Nearly tripped over carefully placed kids dump truck. Walked up to 12, with Samantha cheering/shouting at me to run!
13 - took the gap in the fence
14-16 - large mistake. Got pulled off my others, didn't read my control descriptions, and did 16/15/14! Realized at 14 that I'd made the mistake, so hammered back again. 8th fastest split to 15!
Initially went from 16 -> 15 round the building, but saw the stairs on the way back and took those instead. Took the underpass the under the overpass from 14 ->15
17 - went left
end - found it!
Take aways - you have a map. Read it rather than trying to remember where you went last time (6-7!). Concentrate! Check control numbers!
1 - followed the train!
2 - managed not to get too pulled off by the front train!
3 - couple of hesitations, but fairly clean
4 - ran up towards the road and took the path
5 - fine
6 - confused by some of the smaller trails. Hesitant. Thought I'd reached the main trail, but was 1 path too early.
7 - Came out through the white forest. Thought I was on one of the little paths and ran back. Relocated to 4 and took lower path to hub control
8 - fine
9 - fine
10 - followed the stream to the control
11 - Went through the white to the path. Didn't really know where I was. Orienteering by feel rather than by map. Found hub control by recognition of area!
12 - out the west side of #11 and took the path out by the building. Nearly tripped over carefully placed kids dump truck. Walked up to 12, with Samantha cheering/shouting at me to run!
13 - took the gap in the fence
14-16 - large mistake. Got pulled off my others, didn't read my control descriptions, and did 16/15/14! Realized at 14 that I'd made the mistake, so hammered back again. 8th fastest split to 15!
Initially went from 16 -> 15 round the building, but saw the stairs on the way back and took those instead. Took the underpass the under the overpass from 14 ->15
17 - went left
end - found it!
Take aways - you have a map. Read it rather than trying to remember where you went last time (6-7!). Concentrate! Check control numbers!
2 PM
Orienteering 24:06 [3]
Camosun college with Meghan. Fun map and fun area! Slow jog. No problems with the map. Just tired!