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Training Log Archive: emilyr

In the 30 days ending Sep 30, 2014:

activity	#	time	miles	km	+m
Running	11	7:26:08	42.37	68.18	529
Biking	7	5:01:09	43.06	69.3	540
Orienteering	3	3:15:42	3.06	4.93	288
Yoga	2	1:33:00
Strength	2	1:30:00
Other	1	30:00
Total	22	19:15:59	88.49	142.42	1357
[1-5]	20	17:42:33

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Tuesday Sep 30, 2014 #

Biking 15:00 [1]

Biking to work.

Strength 45:00 [1]

Since I was sufficiently sore after this class (Barre) when I did it last week, I tried it again. They did the exact same movements, which isn't the most exciting, but still fun.

Biking 17:00 [2]

Ouf, my legs were tired going up the hill!

Monday Sep 29, 2014 #

Running 1:07:32 [2] 11.6 km (5:49 / km) +107m 5:34 / km

I was feeling very unmotivated yesterday, so did my long run today. I wasn't exactly sure what the distance would be when I decided to take the Granville Street Bridge instead, but it worked out well! Wasn't even raining. Success! My left calf was feeling a bit tweaky where it has been in the past which is a bit concerning. I need to make sure to stretch it.

Saturday Sep 27, 2014 #

Running 28:24 [3] 4.3 km (6:36 / km)

Did the hill between Broadway and 10th at Ontario. About 100 metres long with 7 metres elevation gain. 10 reps.

Hills: 23.16, 23.71, 24.62, 26.16, 25.81, 23.68, 23.75, 25.09, 22.71, 23.12

Recovery: 32.82, 36.29, 37.68, 40.04, 41.06, 43.60, 41.50, 44.32, 42.79

Wednesday Sep 24, 2014 #

Running 42:51 [2] 7.5 km (5:43 / km) +46m 5:33 / km

Run around the neighbourhood. I may need to invest in some running in the dark safety equipment as the sun is setting way too early now.

Tuesday Sep 23, 2014 #

Strength 45:00 [1]

YMCA Barre class, which is inspired by ballet and pilates. Pretty fun and involved some burning.

Monday Sep 22, 2014 #

Biking 15:30 [1] 4.5 km (3:27 / km) +18m 3:23 / km

Biking to work. Slightly underestimated how wet it was out...

Biking 18:00 [2] 4.7 km (3:50 / km) +86m 3:31 / km

The rain has stopped! Huzzah! The times for biking today are an approximation.

Sunday Sep 21, 2014 #

5 PM

Running 38:55 5.98 km (6:30 / km) +116m 5:56 / km
ahr:154 max:183

Hill session. Ran up to QE park and did the disc golf hill.

I only did 4 repeats because I haven't done hills in a while.

1: 1:38.67
2: 1:39.90
3: 1:42.85
4: 1:42.70

The hill is about 300m and 23 m elevation gain.

Saturday Sep 20, 2014 #

Yoga 48:00 [0]

Yoga video.

1 PM

Running 54:40 9.7 km (5:38 / km) +89m 5:23 / km
ahr:161 max:177

Across Cambie Bridge and around False Creek and back up. Got some new tunes! I've run into (not literally) people that I know every time I've gone running this week!

Friday Sep 19, 2014 #

4 PM

Running 30:01 5.3 km (5:40 / km) +103m 5:10 / km
ahr:148 max:165

Run in between finishing work and Mexican food dinner! Didn't really have a plan of where I wanted to go in the concrete jungle of downtown, so I went over the Granville bridge to have an extended period without traffic lights.

Wednesday Sep 17, 2014 #

Biking 20:00 [1]

Biking home.

Tuesday Sep 16, 2014 #

Biking 15:13 [1] 4.5 km (3:23 / km) +43m 3:14 / km

Taking advantage of the summery weather! Although I forgot to pack dress shoes, so my outfit is a bit awkward.

5 PM

Running 35:13 6.1 km (5:46 / km) +18m 5:41 / km
ahr:149 max:165

Run along the Seawall. Ran into a friend, so I joined her for a little bit before turning around for dinner.

Monday Sep 15, 2014 #

Biking 17:00 [1] 4.5 km (3:47 / km) +26m 3:40 / km

Back to biking to work. The route is a little less ideal than my other place, too many roads with lots of cars and no bike lanes. There is a lot of downhill on the way there.

Biking 17:47 [1] 4.7 km (3:47 / km) +86m 3:28 / km

Biking home from work. Someone yelled "Nice spokes!" at me, which I think is a win for the Pollution Solution.

Sunday Sep 14, 2014 #

Event: GVOC Sumas Mountain

1 PM

Orienteering 1:01:03 4.93 km (12:23 / km) +288m 9:35 / km
ahr:160 max:175

WJR at Sumas. A really fun course and gorgeous woods. I didn't have a very good plan going to one and got off my compass. I really need to make sure I'm more religious with my compass.

Expert - Splits

Saturday Sep 13, 2014 #

Other (Kayaking) 30:00 [1]

3 hour Intro to Kayaking lesson in False Creek. Such a gorgeous day, although apparently the E. coli levels were out of control... For swimming they aren't supposed to be over 200 E. coli/100 mL, but in this part of False Creek there were 2000 E. coli/100 mL. We'll see how this turns out.

Biking 20:00 [1] 4.0 km (5:00 / km) +61m 4:39 / km

Biking back from downtown. The hill seems much bigger going up than down!

Thursday Sep 11, 2014 #

Running 1:01:00 [2] 9.8 km (6:13 / km)

Run with Catherine (and Alison and Kate for some of it) around False Creek on the Seawall and then across the Burrard Street bridge. Gorgeous night for a run. Distance is approximate.

Wednesday Sep 10, 2014 #

Yoga 45:00 [0]

Yoga video. I have to admit though that I skipped the Shavasana because I was worried I would actually fall asleep.

Tuesday Sep 9, 2014 #

Running 44:32 [2] 7.9 km (5:38 / km) +50m 5:28 / km

Gorgeous night for a run. Tried to run on the grass where possible and made a quick pit stop near the end to pick up some cook books from the library. I think I need a new running playlist.

Sunday Sep 7, 2014 #

Running 5:00 [1]

Warm up for long.

Orienteering 1:08:38 [3]

Long distance at BC Champs.

Saturday Sep 6, 2014 #

Running warm up/down 5:00 [1]

Warm up for the middle race at BC Champs.

Orienteering 42:28 [3]

Middle at BC Champs.

Running warm up/down 5:00 [1]

Cool down after middle.

Running warm up/down 7:00 [1]

Warm up for the sprint.

Orienteering 23:33 [3]

Sprint at BC Champs.

Running warm up/down 11:00 [1]

Cool down after sprint.

Running 10:00 [1]

Picking up controls after the sprint.

Friday Sep 5, 2014 #

Event: Kootenay O Fest 2014 & BC Championships

Monday Sep 1, 2014 #

Biking 1:19:49 [1] 22.2 km (3:36 / km) +125m 3:30 / km

Biking to Steveston in Richmond. A mostly nice route, which included a decent amount along the dyke (which was good to scope out the half marathon route--looks very flat) and ended with a visit to the National Historic Site Fish Cannery. Yay learning!

Biking 1:05:50 [1] 20.2 km (3:16 / km) +95m 3:11 / km

Biking back home. I think the elevation must be messed up on Strava because there was definitely more climb coming back. We made a quick pit stop up the Cambie hill to pick some blackberries.

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