Training Log Archive: markg

Went white water rafting through Horseshoe Canynon on the Bow River. Was good fun despite there being less water and smaller rapids than we had hoped.

Event: Canadian Orienteering Championships Festival
 

'nother soccer game. We kicked butt with the help of few awesome subs from the game before. Felt really fresh and strong which was a surprise after the effort I put in to yesterday's race. Played better again; put a left footed effort off the goal post. Damn!

Middle distance grand prix at Fish Cr. Not quite as fast as I was hoping for and made a couple min of errors but kept up a pretty good pace nonetheless and think I won by about 5 min.

16 min warm up for race and then some warm down and control collecting.

Shit day at work so I was feeling totally uninterested and also wanted to ensure I was fresh for the grand prix event tomorrow.

Lunch time intervals 3 x 800m and 1 x 400m over a distance I picked using http://www.gmap-pedometer.com/. Think it may have been slightly longer (guessing 820/410m). Felt good warming up but I think I was dehydrated because during the ints I was puffing like crazy but HR didn't get close to max ... well, up to 95%. Really pushed hard on the 3rd interval was giving it 99% and only won 7s (ave pace 4:08min/km; I must be faster than that!? Would have guessed ~2:50 and 3:30min/km).
3:30 (179)
3:31 (180)
3:23 (184)
1:39 (182)

Warm up/down for the intervals