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Training Log Archive: Runner99

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Bouldering10 7:15:00
  Swimming10 6:25:00 0.25 0.4
  Running10 6:22:57 41.84(9:09) 67.34(5:41) 589
  Biking12 2:55:00 11.38 18.32
  Sprint Orienteering3 1:24:59 11.7(7:16) 18.83(4:31) 71
  Stretching1 15:00
  Climbing1 15:00
  Hanging1 15:00
  Total41 25:07:56 65.17 104.89 660
  [1-5]40 24:52:56
averages - sleep:9

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Tuesday Nov 29, 2016 #

2 PM

Swimming race 20:00 [4]

Warm up mostly. Trying to learn a back start in like ten minutes.

Back individual: 19.00s
Free Relay: approx 15s?
Medley Relay (free): approx 15s?
5 PM

Running 30:00 [4] 6.0 km (5:00 / km) +70m 4:43 / km

After the C trains got jammed up and I ran to the next station I figured that it was probably better to just run all the way to the Uni from downtown. The backpack was annoying.
C • c train 4

Running intervals 10:40 [4] 3.2 km (3:20 / km)

4x 800m w/ 2min rests between intervals. Didn't get my times.
1 - fast
2 - slower
3 - slower
4 - friggin died (but only as fast as the first one)

Running warm up/down 7:00 [2] 0.9 km (7:47 / km)

2 laps for cooldown.
8 PM

Bouldering 50:00 [4]

The worst part was literally just the walking between the boulders.

Warm up.

C6 - 4ish
C5 - 10 (all)
C4 - 15 (all)
C1/3 - 13 (all)

Cool down:
Laddering x3
stretching + dips

Monday Nov 28, 2016 #

Note
(rest day)

Sunday Nov 27, 2016 #

Note
(rest day)

Saturday Nov 26, 2016 #

9 AM

Bouldering 40:00 [5]

Need to actually start training seriously.

Friday Nov 25, 2016 #

Note
(rest day)

C • rest 2

Thursday Nov 24, 2016 #

Note
(rest day)

7 AM

Biking 10:00 [3] 1.0 km (10:00 / km)

Biking to the bus on a good bike. Way faster.
8 AM

Swimming 25:00 [3] 0.4 km (1:02:30 / km)

25m free x10
Free relay x2
2x 50m breast
4 PM

Biking 10:00 [2] 1.0 km (10:00 / km)

Biking home.

Wednesday Nov 23, 2016 #

9 AM

Biking 15:00 [3]

I haphazardly decided to switch my bike for a better one from the garage, which turned out to be solidly inefficient by a factor of about 2 in comparison to my usual one.
4 PM

Biking 15:00 [3] 1.0 km (15:00 / km)

Coming home.

Running (recovery run) 49:17 [3] 7.65 km (6:27 / km) +187m 5:44 / km

Up to Nose Hill, yonder then back round.

Tuesday Nov 22, 2016 #

3 PM

Swimming 1:10:00 [4]

Warm up: 50m free, 50m breast
Workout: 100m, 50m, 25m, 50m, 100m (all free)
Practised takeovers and dives

6x(50m back kick)
2x(50m free)
4x(50m breast)
5 PM

Running (Stampede Park) 1:01:45 [3] 9.22 km (6:42 / km) +107m 6:20 / km

Ran from talisman to Stampede Park to see if it was public, which it seemed to be. There are a few super good areas for sprinting there which might make for a good summer project if I can get permission to run there. Next after we came back to Talisman we went to the south side of the map to check out some more buildings that I'll definitely add on at some point.
7 PM

Bouldering 1:10:00 [4]

Tried some of the boulder problems from the comp. Really I just need to focus in on training so that the difficulty decreases greatly. And I need to do more stretching for mobility.

Also lead a 5.11-, 5.10+, 5.11-
9 PM

Stretching 15:00 [0]

Monday Nov 21, 2016 #

6 AM

Hanging 15:00 [3]

Hangs
0.5 of core workout

Swimming 50:00 [3]

100m free
Worked on flip turns for 30min

100 free kick
50 free
50 breast

Practiced takeovers and dives for relays

Sunday Nov 20, 2016 #

10 AM

Sprint Orienteering race 29:55 [3] 6.57 km (4:33 / km)

Super nice course by Jeff at UofC. Turns out to be a pretty good map.

Running intervals (Oval) 10:00 [4] 2.5 km (4:00 / km)

4x200m intervals with walkbacks.
(24.00, 58.35, 24.12, 1:22, 24.59, 1:35, 22.95)
Plus a 900m cooldown.
1 PM

Swimming (Mock Relays) 30:00 [4]

Warm up:
50 back kick
50 backstroke
50 free
100 breast

Practiced takeovers for the Medley relay.
Did dives and breakouts, along with a few flip turns.

Then got into our relay groups and did a mock Free, and mock Medley, fortunately I get to do free for both so that's fun.
5 PM

Bouldering (Stronghold) 1:10:00 [4]

Warm up
All C1-3's (x9)
All C4's (x10)
All C5's (x15)
All C6's (x12) - missed out on 3

Saturday Nov 19, 2016 #

Bouldering 40:00 [5]

TDB had a bad comp, really didn't perform in my category, and sadly gave up after I didn't get one of the boulders.

Thursday Nov 17, 2016 #

5 AM

Biking 15:00 [4] 3.6 km (4:10 / km)

Trying to catch a dumb bus that I missed.
6 AM

Swimming 30:00 [4]

warm up: 100 free

100 free with flip turns
50 breast
100breast with breakouts
50 free
50 breast
7 AM

Swimming (Swim Team) 30:00 [3]

Worked on breakouts, dives and free mostly.
4 PM

Biking 20:00 [3] 3.72 km (5:23 / km)

Biking home from the hospital
C • Hospital? 7
5 PM

Running warm up/down 3:35 [3] 0.53 km (6:44 / km)

Running hills 38:21 [4] 7.85 km (4:53 / km) +100m 4:36 / km

Hill intervals:
(3x hill sprint, then 3 strides) x6

Running warm up/down 4:39 [3] 0.59 km (7:54 / km)

7 PM

Bouldering 30:00 [5]

Sent a bunch of flat C7's and an assortment of C6's and 5's. No specific focus just seeing what the setting and style was like at the hanger.

Climbing 15:00 [4]

Tried 2x 5.12+, and made good progress on them. Super fun routes!

Wednesday Nov 16, 2016 #

Note
(rest day)

Tuesday Nov 15, 2016 #

8 AM

Biking 10:00 [3] 1.0 km (10:00 / km)

4 PM

Swimming 40:00 [4]

Warm up - 100m free
Worked on technique of flip turns for the first portion.

100m free
50m breast
100m free
50m breast
100m free
5 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Running intervals (talisman center) 10:31 [5] 3.2 km (3:17 / km)

400m intervals w/ 1:40r

74sec
77
81
81
80
84
82

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Bouldering 40:00 [4]

Tested the new rating system. Its ok I guess. Got juiced pretty fast after climbing a bunch of C7's.

Monday Nov 14, 2016 #

Note
(rest day)

Sunday Nov 13, 2016 #

Note

Rest week: Finished
10 AM

Running warm up/down (pre-race) 18:27 [2] 2.53 km (7:18 / km) +35m 6:49 / km

Long lap around MRU
ABC's
mock starts x3

Sprint Orienteering race 17:56 [4] 3.8 km (4:43 / km) +41m 4:29 / km

Decent race, went out fast and slowed down about halfway. Wasn't as focused as I would have like through the complex section.

Sprint Orienteering (Residential Section) 7:54 [4] 1.86 km (4:15 / km) +30m 3:56 / km

Neat little course. More map reading required then in the previous course, felt better navigationally then on the last one. Still have tons to work on though!

Running warm up/down 16:43 [2] 3.39 km (4:56 / km)

Laps around our bags, kinda like hawks id say.

Monday Nov 7, 2016 #

Note
(rest day)

Gonna have a rest week this week, so I won't really be doing any workouts.

Biking 30:00 [1] 2.0 km (15:00 / km)

Biking to and from the University. So tired from the weekend.

Sunday Nov 6, 2016 #

10 AM

Sprint Orienteering race (Black) 29:14 [4] 6.6 km (4:26 / km)

Race at Mount Royal University, twas a fine course, the second half was rather mediocre, but not much more could have been done.
https://orienteeringcalgary.ca/events/view/2663

Running 10:00 [3] 0.5 km (20:00 / km)

Warm up

Running 15:00 [3] 2.0 km (7:30 / km)

Jogged around to see a part of the map, then did 4 strides.
3 PM

Bouldering 40:00 [4]

Sent #44 from yesterday, which would have put me into 2nd place in my category and probably top 10 overall.

Then I sent 2 of the finals problems!!!! One I would have had in under 5 min, and the other I probably would have only had the bonus hold. Still, topping one of those would have given me a competitive score in finals!!!

Saturday Nov 5, 2016 #

Bouldering race (TDB) 40:00 [5]

Had an okay comp, was really close to having a super competitive score. Otherwise sent some high numbers. Didn't budget my time very well.

Friday Nov 4, 2016 #

Swimming 1:00:00 [3]

Worked on kicks (mine are so bad), and then did a bunch of stuff I don't remember.

Thursday Nov 3, 2016 #

6 AM

Biking 10:00 [2] 1.0 km (10:00 / km)

To the bus.
7 AM

Swimming 30:00 [4]

Warmed up with 50m free.

Timed:
50m free - 35.4s
25m back - 20.1s
25m breast - 19.89s
4 PM

Biking 10:00 [3] 1.0 km (10:00 / km)

Back home.
5 PM

Running hills 35:00 [4] 7.5 km (4:40 / km)

[Up the hill three times; sum ~ 30m climb, then 3 100m strides.] x6

Running warm up/down 10:00 [3] 0.5 km (20:00 / km)

Round the marsh and back.
6 PM

Biking 15:00 [3] 1.5 km (10:00 / km)

Bike to University for AGM.
7 PM

Biking 15:00 [3] 1.5 km (10:00 / km)

Bike back home.
8 PM

Bouldering warm up/down 15:00 [3]

Wednesday Nov 2, 2016 #

Note
(rest day)

Tuesday Nov 1, 2016 #

5 PM

Running (warm up) 4:31 [2] 0.87 km (5:13 / km)

Lap around Canmore park.

Running 7:16 [4] 2.0 km (3:38 / km) +30m 3:23 / km

Ran 2 km at a medium/fast pace.

Running tempo 9:21 [4] 2.33 km (4:01 / km) +60m 3:33 / km
slept:9.0

[3x up a hill, then tempo around marsh] x2

Running warm up/down 10:51 [2] 2.08 km (5:13 / km)

One more Stewart Cup lap.

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