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Training Log Archive: Runner99

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Bouldering7 8:25:00
  Running10 6:15:53 46.02(8:10) 74.07(5:04) 386
  Swimming5 4:30:00
  Strengthening2 1:45:00
  Climbing2 45:00
  Stretching1 15:00
  Biking1 15:00 1.86(8:03) 3.0(5:00)
  Total23 22:10:53 47.89 77.07 386
  [1-5]23 21:55:53
averages - sleep:9

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Monday Oct 31, 2016 #

Note
(rest day)

Sunday Oct 30, 2016 #

Note
(rest day)

Saturday Oct 29, 2016 #

9 AM

Bouldering 1:30:00 [4]

Crappy unfocused session.
2 PM

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

Running race (Stewart Cup (Club Provin)) 21:50 [5] 6.0 km (3:38 / km)

I had a really good race with how out of shape I am. Really need to work on hills, I am extraordinarily bad at them.

Running warm up/down 3:27 [3] 0.64 km (5:22 / km)

Friday Oct 28, 2016 #

Swimming 1:00:00 [4]

Alot of stuff without goggles hence; it kinda sucked.

Thursday Oct 27, 2016 #

7 AM

Swimming 1:00:00 [3]
(rest day)

Had uni people come over, and did dives, and flip turns.
4 PM

Running warm up/down 1:30 [3] 0.24 km (6:17 / km)

Running 7:01 [3] 2.06 km (3:24 / km)

Easy lap of the Stewart Cup loop.

Running warm up/down 3:27 [1] 0.64 km (5:22 / km)

7 PM

Bouldering 10:00 [3]

Bouldering 1:00:00 [3]

Tried a bunch of problems, got 3ish C5's!!!

Tuesday Oct 25, 2016 #

5 PM

Running (warm up) 13:20 [1] 1.4 km (9:31 / km)

500m jog, then ABC's
C • dangggg 2

Running intervals (Canmore park) 37:04 [4] 7.78 km (4:46 / km) +100m 4:29 / km
slept:9.0

3min hard - 804m
2min easy - 348m
2 hard - 542m
1 easy - 185m
1 hard - 273m
3 easy - 473m

3min hard - 803m
2 easy - 381m
2 hard - 562m
1 easy - 152m
1 hard - 250m
3 easy - 430m

3min hard - 771m
2 easy - 312m
2 hard - 522m
1 easy - 129m
1 hard - 314m

4 min cool down - 530m
7 PM

Bouldering warm up/down 20:00 [3]

Arm swings, leg swings, clockwork, a little bit of campusing etc..

Tried some boulders, sent 2 slabby C5's, and a third that was a bit harder; really technical

Climbing 5:00 [5]

Climbed 60% of a 5.12, and then 75% of a 5.11-. Was really pumped.

Bouldering (Gym Circuits) 25:00 [5]

1 min rests between boulders, 3min rests between sets, picked 5 C4's in the overhangs

| 1 - | 1 - | 1 - |
| 2 - | 2 - | 2 - |
| 3 - | 3 - | 3 - |
| 4 - | 4 - | 4 - |
| 5 - | 5 - | 5 - |


Bouldering (campusing) 10:00 [5]

Found a line, and tried making as many moves up it as possible on each attempt

| 1 - ( ) | 1 - ( ) |
| 2 - ( ) | 2 - ( ) |
| 3 - ( ) | 3 - ( ) |
| 4 - ( ) | 4 - ( ) |
| 5 - ( ) | 5 - ( ) |

4min rest between sets, and 1min between attempts

Monday Oct 24, 2016 #

6 PM

Running (recovery run) 55:09 [2] 7.88 km (7:00 / km) +56m 6:46 / km
(rest day)

Checking out hotel village by McMahon stadium and gotta say, it looks like a good sprint map.

Sunday Oct 23, 2016 #

Running tempo (Canmore Park) 25:23 [4] 6.24 km (4:04 / km)

Tempo run?

8:10min - 2.08km
8:01 - 2.09km
9:13 - 2.07km

Really died on the last one.

Biking 15:00 [3] 3.0 km (5:00 / km)

Saturday Oct 22, 2016 #

Bouldering race (Bouldering) 1:00:00 [5]

Bouldering comp. Did alright didn't like the rating of the problems, and their styles.

Bouldering 45:00 [3]

Having fun on big rock, set up a toprope so as not to break our legs! :)

Friday Oct 21, 2016 #

Swimming 50:00 [3]

Did Fly drills, and a relay I guess?

Thursday Oct 20, 2016 #

6 AM

Swimming 1:00:00 [3]

Kinda forgot what we did. Maybe Fly drills?
5 PM

Running (warm up) 10:21 [2] 1.45 km (7:08 / km)

Jogging around canmore Park.

Running 36:11 [4] 8.31 km (4:21 / km) +150m 4:00 / km

I totally forget what this was. I think it was [4min hard and 2 easy]x4

Running warm up/down 2:52 [2] 0.5 km (5:41 / km)

7 PM

Bouldering 1:30:00 [4]

Having fun before the comp. Did a bunch of boulder problems with Jared.

Tuesday Oct 18, 2016 #

6 PM

Running (warm up/down) 12:00 [2] 2.0 km (6:00 / km)

To park.

Running (intervals) 24:20 [5] 6.79 km (3:35 / km)

3:16min - 944m
3:19 - 978
3:33 - 974
3:26 - 975
3:34 - 970
3:35 - 977
3:27 - 970
C • Nice! 2

Monday Oct 17, 2016 #

Swimming (Breast Stroke) 40:00 [3]

Breast stroke drills, and then flip turns.

Sunday Oct 16, 2016 #

Running (recovery run) 30:00 [3] 6.0 km (5:00 / km)

To cemetery and back.
6 PM

Bouldering 30:00 [4]

Warm up, then 1 on 1`s with Jared.

Strengthening (Systems Wall) 30:00 [3]

Natural pinches x4
Natural crimps x4
Dynamic edges x4

Bouldering (campusing) 20:00 [5]

(5x up 10ish moves) x2

Saturday Oct 15, 2016 #

12 PM

Running (Provincials) 20:38 [5] 5.5 km (3:45 / km) +40m 3:37 / km

Ran the same course as cities, and by altering my strategy it turned out much better than last time. I passed one boy that was ahead of me in cities, and actually had a kick at the end passing about 7-8 people in the last km.

Running (warm up/down) 30:00 [2] 3.0 km (10:00 / km)

Warming up and cooling down.

Sunday Oct 9, 2016 #

Climbing 40:00 [4]

Bouldering for warm up.

Then I climbed 2 5.10s and half a 5.13-.

6x (5.11- under 2 min)

Sunday Oct 2, 2016 #

11 AM

Running 11:34 [3] 2.17 km (5:20 / km)

Ran a lap around canmore park.

Running 15:26 [4] 4.01 km (3:51 / km) +40m 3:40 / km

Ran 2/3 of our race distance on wednesday, taking the first portion at race pace and then the end a bit faster.

Running 4:20 [3] 0.95 km (4:33 / km)

90s fast, 30s easy, 60s fast, 30s easy, 30s fast, 30s easy

Saturday Oct 1, 2016 #

9 AM

Strengthening (warm up) 15:00 [2]

Variety of exercises I need to memorize.

Bouldering 45:00 [4]

Full lab of the tower then climbed a few boulders trying to get them before Matt otherwise I'd have a burpee penalty. Ironically we were completely evenly matched and got each boulder in the same number of attempts.

Strengthening 1:00:00 [4]

Station 1:
3x long reach touches max
3x lateral reach touches max

Station 2:
3x20side squats each side (120 in all)
3x 3 second hovers up and down systems wall pinches only one foot on

Station 3:
3x ring punches max
3x max ring rows

Station 4:
3x assisted hand ball stand
3x hip mobility exercises

Stretching 15:00 [0]

Some stuff.

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