Saturday Oct 20 |
 | Running warm up/down 7:43 [2]1.55 km (4:59 / km) | |
| |
| Before/after the one leg squats. 7 laps of the 222 meter track at the Frank Kennedy Centre at the U of M. |
| Strength 5:00 [2] | |
| |
| One leg squats, 25 on the left leg and 26 on the right. Challenging to keep balanced and the last 10 were thought. |
| Running 14:00 [5]3 km (4:40 / km) | |
| max:200 |
| VO2Max test, got to 200 bpm, 64.0 VO2/kg mL/kg/min. Was not that bad, the worst part was getting pricked in the finger 5 times! Started at 8 km/hr, then 10 km/hr, 12 km/hr, 14 km/hr and 16 km/hr. Each stage was done for 3 minutes all at 1.5% grade, equal to running on level ground outside. Between a blood lactate test was done, resulting in a 15-20 second rest. |
| Cycling 25:28 [2]9.1 km (2:48 / km) | |
| |
| McDermot Ave. and Main St. and back. |
| |
| C • how was it? 3 |
| Strength 8:00 [2] | |
| |
| |
Friday Oct 19 |
| Cycling 15:29 [1]4.7 km (3:18 / km) | |
| |
| To the U of W and back. |
Thursday Oct 18 |
| Cycling 15:39 [1]4.7 km (3:20 / km) | |
| |
| To the U of W and back. |
| Cycling 28:05 [1]9.1 km (3:05 / km) | |
| |
| McDermot Ave. and Main St. and back. |
| Strength 15:00 [2] | |
| |
| |
Wednesday Oct 17 |
| Cycling 25:14 [2]9.4 km (2:41 / km) | |
| |
| To the U of W and back 2 times. |
| Cycling 48:19 [1]15.65 km (3:05 / km) | |
| |
| Wellington Cr., Cambridge St., Taylor Ave., Waverly St., Hurst Way, Parker Ave., Daniel St., Rosemount Ave., Beaumont St., Venus Bay, Neptune Bay, Planet St., Parker Ave., across the train tracks to Taylor Ave., Harrow St. and Academy Rd. |
| Hockey warm up/down 3:00 [1] | |
| |
| A little shaky on the skates for the first few strides after not skating since March 16th. |
| Hockey Game 22:30 [5] | |
| |
| |
Tuesday Oct 16 |
| Cycling 13:10 [1]4.7 km (2:48 / km) | |
| |
| To the U of W and back. |
Monday Oct 15 |
| Cycling 25:25 [2]9.4 km (2:42 / km) | |
| |
| To the U of W and back 2 times. |
Sunday Oct 14 |
| Running warm up/down 11:15 [1]1.9 km (5:55 / km) +15m 5:42 / km | |
| shoes: VJ Intregrator 2007 |
| |
| Orienteering race 1:32:29 [5]*** 12.6 km (7:20 / km) +405m 6:19 / km | |
| spiked:15/19c shoes: VJ Intregrator 2007 |
| Happy with my race, considering I made fewer minutes of mistakes then the course yesterday and this course was over double the distance. Made a 1:15 mistake on #5, 1:00 between #6 and #7 when I followed the bend in the trail to make sure I knew where I was when I could have went straight, 1:30 on #8, 0:20 on #17 and 1:20 on #18. Great weekend of orienteering in the sandhills, warm weather, some Europeans and great courses by MrP! |
| |
|
Course 10 Long - Splits |