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Training Log Archive: J Anderson

In the 31 days ending May 31, 2011:

activity

time

miles

R.I.F.T.

8:15:00

Dragonboating

8:00:00

Road Biking

3:45:00

Orienteering

2:28:37

4.97

8.0

Running

2:00:00

Total

24:28:37

4.97

8.0

3:15

0:00

» now

Tuesday May 31, 2011 #

7 AM

Dragonboating 1:00:00 [3]
shoes: Asics GT 2160 (Jan 11)

Dragonboat training is turning into a level 3 intensity...
Good practice this morning.
4X 3min intervals: 1st minute 80%, 2nd minute race-pace, 3rd minute 80%.
Trying to get our pace up. Max was 53 strokes/minute.

6 PM

Orienteering race (Summer Solstice Series 1) 1:00:40 [4]
shoes: Jalas Sport

Found all but four, was 40 seconds late. Super hot and humid day. Glad I found as many as I did. Time for new O-shoes...recommendations?
http://ottawaoc.ca/20110531_results.html

C • O Shoes 3

Saturday May 28, 2011 #

8 AM

R.I.F.T. intervals 1:00:00 [5]
shoes: Asics GT 2160 (Jan 11)

Ran with the stronger group this morning. Kept up the whole way.
Started with running, then to parcouring. Stairs, more jumping then ran down the river to the pumphouse. Skipping, spiderman walk and handstands against the wall. Ran back towards downtown. Up the stairs: 2:50 today. Beat last week by 10 seconds.
Finished off with yoga.
Bought some Vega Sport drink powder. Will try it out next time I run.

Thursday May 26, 2011 #

8 PM

Dragonboating 1:00:00 [3]
shoes: Asics GT 2160 (Jan 11)

Did 3 500m at 80%. Overall was quite a hard workout tonight. Still sore from Tuesday's strength training.
Weather was COLD. Was interesting paddling in the dark.

Tuesday May 24, 2011 #

7 AM

Dragonboating 1:00:00 [2]
shoes: Asics GT 2160 (Jan 11)

Started off as a cold morning but the sun came out and we had a great practice. Ladders: 4-3-2-1-2-3-4 minutes and practiced starts.

5 PM

R.I.F.T. intervals 1:00:00 [4]
shoes: Asics GT 2160 (Jan 11)

Good workout with lots of jumping off things, pushups, lunges, squats with weights, sprints and planks. Tried parcour rolls. Needs more practice. Bruised my shoulder something awful.

Sunday May 22, 2011 #

11 AM

Road Biking 3:15:00 [2]
shoes: Shimano R098 SPD Road

Bike ride with Mom. Up the canal, through downtown to Rideau falls, down the river to Sandy Hill, through Ottawa U, over the foot bridge to Queen Elizabeth, down the canal and back home. Short stop at the Landsdown market to eat scones. :)

Saturday May 21, 2011 #

9 AM

R.I.F.T. intervals 1:15:00 [4]
shoes: Asics GT 2160 (Jan 11)

Running, skipping, parcouring, push ups and half-handstands. 3:00 to the top of the staris behing Parliament. Better than 3:12 last week.
Felt exhausted the entire time.

Thursday May 19, 2011 #

7 PM

Dragonboating 1:00:00 [2]

Did some practice starts. Needs a lot of work...
Finished with one 500m race pace.

Tuesday May 17, 2011 #

7 AM

Dragonboating 1:00:00 [2]
shoes: Asics GT 2160 (Jan 11)

Great practice this morning bright and early.

5 PM

R.I.F.T. intervals 1:00:00 [4]
shoes: Asics GT 2160 (Jan 11)

Biked from work to training at the Arboretum.
Thought it might rain but it held off.
Running, chin-ups, skipping, jumping, push ups, plank, crunchies, 4 steep hills with pushups in between each.
Biked home.

Saturday May 14, 2011 #

9 AM

R.I.F.T. intervals 1:00:00 [5]
shoes: Asics GT 2160 (Jan 11)

Running, skipping, lunges, squats, parcouring, push-ups and a LOT of stairs.
I'll be feeling this tomorrow...

Thursday May 12, 2011 #

7 PM

Dragonboating 1:00:00 [2]

Biked to dragonboat and paddled for an hour. Did a few 4 minute higher-intensity intervals. Worked on stroke and posture. Still sore from RIFT on Tuesday.

Tuesday May 10, 2011 #

R.I.F.T. intervals 1:00:00 [4]
shoes: Asics GT 2160 (Jan 11)

RIFT PHIT at Arboretum. Biked straight there from work. Beautiful day to be outside! Same intervals as last Thursday but with 4 sprints and 'koala' chin-ups without support.
Biked home.

7 AM

Dragonboating 1:00:00 [2]
shoes: Asics GT 2160 (Jan 11)

Great paddle this morning with Sue coaching. 2 sets of 10minute intervals. Worked again on posture and core.

Sunday May 8, 2011 #

11 AM

Orienteering race (Lac Beauchamp) 52:57 [3] 4.1 km (12:55 / km)
shoes: Jalas Sport

Robbie put on a great meet at Lac Beauchamp this morning. I ran the short advanced which was GREAT!
RIFT jumping helped in rocky areas and I could feel my running tempo is improving.
Got lost on one control a third of the way into the race. Mixed up 2 trails and ran the wrong direction for 200m. Probably about a 5 minute error.
http://ottawaoc.ca/20110508/sa.html

Saturday May 7, 2011 #

9 AM

R.I.F.T. intervals 1:00:00 [4]
shoes: Asics GT 2160 (Jan 11)

Started downtown on the east side of Chateau Laurier. Ran to "Maman" outside the Gallery and did lunges around her legs. Hopped up and down the steps then ran down the hill and across the locks.
Ran up towards Wellington and did some more parcour jumping and running under the overpass.
Ran down along the river, did some plank, push-ups, 'bicycle'. Ran up some stairs then the hill towards the back of the Supreme Court parking lot. Ran back down.
Finished by running up 263 steps up to the back of Centre Block. Cooled down by jogging back to Chateau Laurier.
Tough workout and a great way to start off the weekend!

Thursday May 5, 2011 #

9 AM

Road Biking tempo 30:00 [2]
shoes: Shimano R098 SPD Road

TREK 1200 2005 model.
I was late for work so I'm counting this as a workout. :) 30 minute bike to and from. It's a good thing it was cool this morning so I wasn't too sweaty once I got there. Ha-ha!

5 PM

R.I.F.T. intervals (RIFT PHIT) 1:00:00 [4]
shoes: Asics GT 2160 (Jan 11)

Training program run by Sebastian and Avril at the Arboretum.
Running, strides, lunges, squats.
With 5lb weight: lunges and jump-squats.
Chin ups.
Skipping (3 minutes).
Parcour-style jumping.
Sprint intervals.
Finished off with some yoga.
A great first session, looking forward to Saturday!

7 PM

Dragonboating 1:00:00 [2]
shoes: Asics GT 2160 (Jan 11)

Good first workout of the year. Water is still very cold!
15 in the boat tonight.
1min, 2min, 3min, 4min paddling then worked back down to 1min. 1min rest in between each with some extra instruction at the end of the set.
Worked on our "A-frame".

Wednesday May 4, 2011 #

6 PM

Running (Wed night training) 2:00:00 [3]
shoes: Asics GT 2160 (Jan 11)

6 times around a 500m loop. Tried for 2:50 ea.
1st try: 2:37
2nd: 2:42
3rd: 2:47
4th: 2:40
5th: 2:42
6th: 2:41
(I did a good job remembering, eh Francis??)

Then ran 2000m w/o stop. 12 mins on the dot. 6 there and 6 back. Had to turn on the afterburners at the end though...

C • Yes....Excellent job at rem... 3

Sunday May 1, 2011 #

10 AM

Orienteering race 35:00 [3] 3.9 km (8:58 / km)
shoes: Jalas Sport

First orienteering race in 2 years. Colin and Loup Garou club put on the meet at P6.
No major orienteering mistakes. Slow running and pretty muddy.

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