Training Log Archive: the kempsterIn the 7 days ending Apr 11, 2009:
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Saturday Apr 11, 2009 #
orienteering 40:00 [3]
4 fast and furious sprints at the nepean sportsplex with eric, robbie, and jeff.
running 35:00 [2]
warmup and picking up controls at the end
Thursday Apr 9, 2009 #
yoga/pilates 1:00:00 [1]
an unusually painful class
Wednesday Apr 8, 2009 #
orienteering 42:48 [3]
ahr:164 max:174
o-training at the university of ottawa. eric set a bunch of 2 or 3 control legs that went all over the campus. did it twice; once forwards and once backwards. got some funny looks from all of the students....
running race 5:25 [5] 1.5 km (3:37 / km)
first race out of two for me. started out at a good clip keeping up to the two girls in front. but then i remembered i still had steeplechase left and didn't bother chasing them. still happy with my time for the first meet of the year. still not sure what events i'll do for national capital though.
running race 5:49 [5] 1.5 km (3:53 / km)
steeplechase!!!! yeah yeah!! no water pit though which was no fun but there were still 4 steeples per lap. cleared them all no problemo and felt strong but wasn't pushing hard enough.
Tuesday Apr 7, 2009 #
running intervals 47:31 [3]
ahr:159 max:190
8:10 warmup
2:27 first lap
2:28 second
2:24 third
2:22 fourth
2:21 fifth
2:25 sixth
2:25 seventh
13:18 cooldown
it's soooooo much more fun running with a bunch of people. before, trying to keep up with mr. longlegs and marathon runner was just impossible, but now with more people my speed i can't slack off anymore :P
2:27 first lap
2:28 second
2:24 third
2:22 fourth
2:21 fifth
2:25 sixth
2:25 seventh
13:18 cooldown
it's soooooo much more fun running with a bunch of people. before, trying to keep up with mr. longlegs and marathon runner was just impossible, but now with more people my speed i can't slack off anymore :P
Monday Apr 6, 2009 #
running hills 36:58 [3]
ahr:162 max:190
tackled the hill this morning with my dad. did the usual 3 x 2 loops. fun fun. first time was the fastest i've ever done it, which just set us up to die on the other two. didn't do too badly though...
9:18 warmup
4:20
4:36
4:29
9:36 cooldown
9:18 warmup
4:20
4:36
4:29
9:36 cooldown
running 14:04 [2] 3.0 km (4:41 / km)
super slow. head was pounding, stomach felt yucky, it was super cold out and it was pouring.
Sunday Apr 5, 2009 #
running 1:21:08 [3]
ahr:163 max:202
sunday morning run with the sole responsibility running club. we had 10km planned out with 6 30sec sprints. felt super duper great apart from the little aches and pains of desperately needing new running shoes.