Training Log Archive: karenm

Ran the Rundle Riverside Trail with JP, Andree, Jen, Charlotte and Claire. Out and back trail. Varied terrian and a very pleasant, end of Oct. day. Good to get out for some trails miles before the snow flies!

25 minute warm up with sit ups, track laps, squats, DB presses etc.

Then worked on DB press up technique and clean and jerk power lifting technique.

work out included sets of both and then 30 full clean and jerk lifts. Different, but a good overall body workout!

Run in the Weaslehead. Much cooler this morning. Winter is definitely just around the corner. The pond was frozen right to the edge today and the leaves are all down now. My legs were very tired after all my squats/lunges etc yesterday! Tried to pick up the pace after coming up the big hill and maintain good running form until the end. It was tough!

C • Good run! 1

Weight training high reps with 1 minute cardio intervals in between. A great work out. Heven't done it for awhile, so I have a ways to go to get back into it. 70 push ups is tough!

C • 70!!? 2

Warm up run from home on the river path/PRinces Island park to centre street and up the bluff. 5 hill repeats on the gravel hill on the bluff. Felt okay despite the startings of a sore throat/cold. I'll blame Andree for this one! Good to get a workout in before the sickness really takes hold.

Such a great fall day for a longish run! Got warmed up pretty quickly. Ran 27 min. -3 min. walk. Felt pretty good. Tried to increase my pace during the last 5 min. of the 27 min. block. Still had energy at the end which is good I guess! Hip felt good. Legs good.

Another fabulous day of orienteering in Cranbrook! It can't get much better than this! An awesomely fast "scatter-O" where we got 15 minutes to look over our route choice and could drop 3 of the 16 controls. This has not been my strong point, but after playing around with a few options, I saw the light and although I wasn't sure if my choice was the best, it truned out that both JP, Nicki and Jane had planned the same route. I kept up with Jane and Nicki for the first 4 controls then my route choice took me on a slightly different route to control 5. They were both coming down from the top of the hill as I was going up into the control. Didn't see them again, but just concentrated on my route and my own orienteering. Kept on rinning into James at different controls and then he got ahead on the handrail route along the fence towards the last to controls up in the rock features. I saw him branch of from the fence sooner than I had planned, but I stuck with my attack point and it hit it right on! Left him behind looking for that control and increased my lead by hitting the next control perfectly as well. It was all downhill from there to the finish. Behind JP and Jane but not too far back of Jane this time. We were all beaten by 2 beginners who had to get 8 controls however. One of my best races ever!!!

C • Well. ... 1

Event: Eager 4 Rogaine
 

Wow, what a spectacular day of orienteering on one of my favourite maps, Eager Hill-Double Duck map in Cranbrook. Awesome, blue sky day with the perfect temperature and incredible views of the snow dusted mountains! What more to ask for! And of course an excellent partner in Teresa! Our navigation was spot on however our route choice/strategy needs a little work!!! This will get better with more experience!! Extremely enjoyable. When is the next one????

A great morning for a run in Nose Hill. Didn't wear the Garmin-forgot it again! Cool in the shaded areas, but once in the sun got warmed up quickly! Climbing the hills might have helped with the "warming up" as well! Beautiful!

Trail run in Kaslo B.C. Ran right from the door of Tim and Barb's house! Some of the trail that was used for the Kaslo Suffer Fest run/bike event. Mark this event on your calendar for next season! 25 and 50 km run through some awesome technical trails! End of September 2012.

C • remind us! 1

Another killer work out. Added box jumps-30 reps and wall ball throughs-30 reps. The running in between the sets was the recomvery break for me!

Ran the Highline Trail out in Canmore. Have always wanted to get out there and since Kyle's zone Cross country meet was at the Nordic Centre I thought it would be a perfect opportunity! Another gorgeous fall day in the mountains for sure. LEft the fog behind in Springbank and entered the sun and blue skies! Trail itself is very challenging. A warm up run along a power line road from Quarry Lake then the switchbacks up and up started. Finally got to the top (had to walk a few sections!) and then the trail was just a nice 3.5 km up and down sinlge track with lots of views and good twists and turns. Then the long switch back descent. Really had to keep my eyes open for rocks and roots. Didn't want to go hurtling over the edge! Definitely one worth doing again!

C • no Garmin?? 2

Garmin low on batteries so I didn't wear it. Ran on my favourite trail in Calgary at COP. 2 loops of the east slopes perimeter. Lots of good up and down hill running. The leaves made a nice carpeted layer on the path! What a great day. Managed to run up the big hill at the end.

C • This sounds like a good run... 2