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Training Log Archive: emilyr

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Hiking1 13:16:32 17.72(44:57) 28.52(27:56) 3773
  Strength7 2:24:43 4.07 6.55 12
  Running5 2:08:54 13.27(9:43) 21.36(6:02) 89
  Biking3 1:40:00 15.66(6:23) 25.2(3:58) 158
  Orienteering1 32:33 3.57(9:08) 5.74(5:40) 14
  Total14 20:02:42 54.29 87.37 4046

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Monday Aug 29, 2016 #

Biking 30:00 [1] 6.2 km (4:50 / km) +63m 4:36 / km

Biking to and from an appointment at VGH. Holy moly, quads were tired going up hills.

Sunday Aug 28, 2016 #

Hiking 13:16:32 [1] 28.52 km (27:56 / km) +3773m 16:49 / km
shoes: Saucony Progrid Xodus 2

Howe Sound Crest Trail! This was pretty much the only day all summer that Kate and I could do it. We started at about 6:40am. Unfortunately, the weather was pretty foggy all the way, so we weren't rewarded with the famed spectacular views. I think I'd hike up to the Lions again sometime to see what we missed. We did get to see the most spectacular blue lake though!

I was feeling pretty good until about 8 hours or so. Doing an extra peak by mistake definitely took a toll. My feet and toes really started to ache for the last few hours making the last portion, which was entirely descent, quite painful. I need different shoes if I'm going to do something like this again. Some serious mental toughness training!

I had more than enough stuff, but felt like we did not underestimate the hike. Parts of it were very technical, and I'm glad the rocks weren't wet despite the fog. Feels like an accomplishment though!
C • nice day!! 1

Saturday Aug 27, 2016 #

Note

I think someone liked how I wrote Orienteering Canada's Facebook post.

photo Screen Shot 2016-08-27 at 4.44.41 PM_zpsjccezkg3.png
C • hmmm 1

Friday Aug 26, 2016 #

Running 27:57 [3] 4.83 km (5:47 / km) +10m 5:44 / km
shoes: Asics Cumulus 17

Run along the Sea Wall. First 3.2km was easy, last 1.8km was at a slightly faster pace. Nice sunny day out!

Biking 30:00 [1] 8.8 km (3:25 / km)

Biking to and from a friend's birthday party. Google says the route was mostly flat, but I think that's a lie.

Thursday Aug 25, 2016 #

Running 10:00 [1] 0.92 mi (10:52 / mi)

Easy jog on the treadmill to warm up.

Strength 25:00 [1]

Weights at the gym. Squats, lat pull down, planks, bench press, flys, lunges, seated row, single leg dead lifts. My forearms holding the dumb bells definitely get fatigued first.

Wednesday Aug 24, 2016 #

Running 27:51 [3] 4.62 km (6:02 / km) +25m 5:52 / km
shoes: Asics Cumulus 17

Run around False Creek. It was pretty hot out for the time of day. Felt a little tired but glad I got out.

Monday Aug 22, 2016 #

Strength 8:33 [1]

Squats, lunges, jumping jacks, crunches, plank, and some push ups (but wrist was not happy even when doing knuckle push ups).

Saturday Aug 20, 2016 #

Event: 1st Parlee Beach Sand Meets Sea Sprint
 

Orienteering 19:50 [3] 3.5 km (5:40 / km) +8m 5:36 / km
shoes: Asics Cumulus 17

Parlee Beach O. Quite a fun time. The homemade pin flags were probably the perfect size to make it not too easy. I decided to not take any of the beach running routes which I think was probably smart. Pam got me by a second. Took distance from Greg's log as I imagine it is probably similar (maybe a bit longer).

Orienteering 12:43 [3] 2.24 km (5:41 / km) +6m 5:36 / km
shoes: Asics Cumulus 17

Super sprint. Same controls but in the shortest route. Carol and Pam did it, so I had to as well.

AllControls - Splits

Sprint - Splits

Tuesday Aug 16, 2016 #

Strength 15:00 [1]

Mix of things like lunges, squats, core, jumping jacks, just to do something.

Monday Aug 15, 2016 #

Strength 38:32 [2] 6.55 km (5:53 / km) +12m 5:50 / km
shoes: Asics Cumulus 17

Run with Carol and Greg at the cottage.

Wednesday Aug 10, 2016 #

Strength 30:00 [1]

One of the endurance workouts on the Nike+ training app. Mix of stretching, plyometrics, core, squats, etc.

Tuesday Aug 9, 2016 #

Running 32:54 [3] 5.73 km (5:45 / km) +28m 5:36 / km
shoes: Asics Cumulus 17

Misty morning run around the Sea Wall. Did 2 x 3 minutes of somewhat increased speed. Made a pit stop to Save On as I had to buy some gift cards for study participants. Time doesn't include stoppage time at lights.

Monday Aug 8, 2016 #

Strength 7:38 [1]

Some air squats, side lunges, modified push ups, and jumping jacks to start off the morning.

Saturday Aug 6, 2016 #

Running 30:12 [2] 4.7 km (6:26 / km) +26m 6:15 / km
shoes: Asics Cumulus 17

After watching the Olympics all morning, I decided I should probably go out and do something. Just an easy run around the Sea Wall as I wasn't feeling like doing anything more.

Strength 20:00 [1]

Mix of squats, planks, bicycles, lunges, single leg deadlifts, lat pull downs, seated row, shoulder flys, bench press, and physio glute exercises. As I haven't done strength in a while, I did not do too heavy of weights.

Friday Aug 5, 2016 #

Biking 40:00 [1] 10.2 km (3:55 / km) +95m 3:45 / km

Biking home from North Van as I did a bike/Sea Bus combo getting over there as there was a multitude of traffic issues over the Second Narrows Bridge. It was actually quite a nice bike ride. Time is approximate.

Monday Aug 1, 2016 #


Sprint W21-34 - Splits

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