Training Log Archive: piIn the 7 days ending Apr 3, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Apr 3, 2011 #
10 AM
Running Rough 2:04:14 17.98 km (6:54 / km) +650m 5:51 / km
ahr:145 max:174
Long run with Louise and Nate. Upper trail to Norvan Falls in the way out, lower trail by the river on the way back. Cool and damp day. Patches of snow on the ground from the before the meadow. No feeling of spring in Lynn Valley.
Saturday Apr 2, 2011 #
12 PM
Biking 45:00 [1]
ahr:105 max:147
Easy bike in Seymour valley. Went to Hydraulic Creek and found the small trail that goes up to the South Needle. Found some huge old trees in the forest.
4 PM
Core & Strength 15:00 [2]
Killer smrt core.
Friday Apr 1, 2011 #
Floorball 1:00:00 [3]
Coho game. Played D and we were rotating 5 players in this position tonight, so a little more time on the bench. Really good intense game against the top team. We kept it close through 2 periods (5-5), but then we fell a few goals behind and could not quite recover, even though we scored twice in the last minute after we pulled the goalie!
Thursday Mar 31, 2011 #
4 PM
Running Smooth 37:35 6.84 km (5:30 / km) +227m 4:43 / km
ahr:142 max:177
A shorter run to enjoy the sunny afternoon. Mostly easy pace, except around Rice Lake, where I alternated 1 minute sprints with 1 minute jogs for 5 repeats.
Wednesday Mar 30, 2011 #
6 PM
Running Smooth 20:35 3.58 km (5:45 / km)
ahr:122 max:134
Warm-up. Ran out in this long spit. Kind of weird, you run and run, but it does not seem like you are getting anywhere.
Orienteering City/Park 17:26 4.07 km (4:17 / km) +4m 4:16 / km
ahr:172 max:182
WET on the new Iona map I just finished. Map memory exercise with Thomas. Had to memorize every other leg, reading the map while the other person was leading. Christoph had made the course fairly easy, but it was a great exercise. Would be cool to try in some more challenging terrain. Pushed really hard in the running, definitely race pace for me.
Running Smooth 22:24 3.3 km (6:47 / km) +2m 6:46 / km
ahr:132 max:150
Cool-down. Picking up flags.
Tuesday Mar 29, 2011 #
3 PM
Intervals Hills 51:42 4.99 km (10:22 / km) +455m 7:07 / km
ahr:147 max:185
About 40 min of warm-up/cool-down and jogging between intervals.
Lynn Valley stairs:
1:28
1:?? (interrupted by Jackie Bonn + Lukas the big barking dog)
1:23
1:28
1:28
1:21
Lynn Valley stairs:
1:28
1:?? (interrupted by Jackie Bonn + Lukas the big barking dog)
1:23
1:28
1:28
1:21