Training Log Archive: runitIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
=°RUNNÌNG»` 30:00 [2]
w.u/w.d to/from track.
=°RUNNÌNG»` (2x) 10:00 [4]
it was so freaking cold.. like -3°C windchill or something
terrible day for speed workout
supposed to be:
2 x 400>800>400 (200m rest after 400m; 1 lap rest after 800m; 2 lap rest inbetween series)
instead of warming up today, i was cooling down.. i knew it wasnt gona be great, but this cold.. and SOOO windy damn..
the times don't really matter, though, the physical workout was done, and thats good.
1st series:
400m: 77"
800m: 2':36"
400m: 79"
------------------2---lap----rest------- (was very unpleasant. very cold/windy)
2nd series:
400m: 80"
800m: 2':42"
400m: 76"
terrible day for speed workout
supposed to be:
2 x 400>800>400 (200m rest after 400m; 1 lap rest after 800m; 2 lap rest inbetween series)
instead of warming up today, i was cooling down.. i knew it wasnt gona be great, but this cold.. and SOOO windy damn..
the times don't really matter, though, the physical workout was done, and thats good.
1st series:
400m: 77"
800m: 2':36"
400m: 79"
------------------2---lap----rest------- (was very unpleasant. very cold/windy)
2nd series:
400m: 80"
800m: 2':42"
400m: 76"
Monday Mar 30, 2009 #
=°RUNNÌNG»` (objective: 150-160 ahr) 55:30 [2] 12.0 km (4:38 / km)
pretty good run in park with inside loop
all 4 climbs were fine
disappointed that i had to run in the dark.
nice stars and fresh air. very relaxing.
all 4 climbs were fine
disappointed that i had to run in the dark.
nice stars and fresh air. very relaxing.
Sunday Mar 29, 2009 #
=°RUNNÌNG»` 30:00 [2]
very light jog on the soccer field, with stretching and some surges to recover my muscles.
Saturday Mar 28, 2009 #
/ORiENTEERiNG» 3:30:00 [3]
the actual 10km i ran pretty fast, even though after "B" i made quite a few mistakes, and was confused in a few places, however before it, everything was clean.
then i did the other loop for 5km, was just a jog, but i felt pretty tired by the end.
had to go pick up "B", the farthest control.
even though im having a pretty intense past 3-days, i gota say im really tired.
then i did the other loop for 5km, was just a jog, but i felt pretty tired by the end.
had to go pick up "B", the farthest control.
even though im having a pretty intense past 3-days, i gota say im really tired.
`-SoCCeR-. 30:00 [2]
messed around outside during earth hour, nothing to do lol
Friday Mar 27, 2009 #
`-SoCCeR-. 15:00 [4]
sick game at end of 4th haha
=°RUNNÌNG»` (objective: 150 ahr) 52:22 [3] 12.0 km (4:22 / km)
really nice weather. +8°C lots of people out.
i could finally run in shorts in the park today, first of the season :P
to park: 7:30
loop with inside loop: 38:07
from park: 6:45
Hard Rock tomorrow!
i could finally run in shorts in the park today, first of the season :P
to park: 7:30
loop with inside loop: 38:07
from park: 6:45
Hard Rock tomorrow!
Thursday Mar 26, 2009 #
-=StRenGtH=- 40:00 [4]
upper and middle body workout
worked out when i got home
was pretty intense
worked out when i got home
was pretty intense
=°RUNNÌNG»` 15:00 [2]
w.u to track
=°RUNNÌNG»` (objective: 75" laps) 25:00 [5]
finally 11°C, and i could run in shorts! :P
warmed up on track a few laps.
intervals 10x400m w/ 200m jog rest; 2 lap rest after 5 intervals
1st 5 interval times: 71", 73", 68", 74", 74"
2 lap jog
2nd 5 interval times: 75", 73", 73", 72", 71"
great training, i loved it
warmed up on track a few laps.
intervals 10x400m w/ 200m jog rest; 2 lap rest after 5 intervals
1st 5 interval times: 71", 73", 68", 74", 74"
2 lap jog
2nd 5 interval times: 75", 73", 73", 72", 71"
great training, i loved it
=°RUNNÌNG»` 15:00 [1]
w.d home
Wednesday Mar 25, 2009 #
-=StRenGtH=- 40:00 [4]
upper and middle body workout
Note
i was kinda tired at school, when i came back, decided to work out, and it kinda went well, listened to some music etc
this is my 10x400m interval day. i thought i'd take a nap until 5 and then jog over to the track and do my workout..
it started raining pretty hard when i woke up... so im missing a planned day now =/
this is my 10x400m interval day. i thought i'd take a nap until 5 and then jog over to the track and do my workout..
it started raining pretty hard when i woke up... so im missing a planned day now =/
Tuesday Mar 24, 2009 #
=°RUNNÌNG»` 42:20 [3] 10.1 km (4:11 / km)
feeling not so great
bad sleep for two days =|
went running when it was dark..
not so great, but still went
ran in park, at same speed from, at, and back
to park: 7:00
loop: ~28:10 (all 3 climbs were ok)
bad sleep for two days =|
went running when it was dark..
not so great, but still went
ran in park, at same speed from, at, and back
to park: 7:00
loop: ~28:10 (all 3 climbs were ok)
Monday Mar 23, 2009 #
-=StRenGtH=- 15:00 [3]
gota read books for school lol..
Sunday Mar 22, 2009 #
/ORiENTEERiNG» (Eliminator) 1:15:00 [3]
no splits yet, but including my half hour control pickup/w.d its about 1:15:00
ill repost when splits are up
ill repost when splits are up
Saturday Mar 21, 2009 #
`-SoCCeR-. 1:30:00 [2]
relaxing street soccer 1 on 1 game with pigboy
i think my muscles are all good for tomorrow's thomass =)
i think my muscles are all good for tomorrow's thomass =)
Friday Mar 20, 2009 #
=°RUNNÌNG»` (w.u) 7:31 [3] 1.7 km (4:25 / km)
=°RUNNÌNG»` 56:31 [3] 12.55 km (4:30 / km)
running pretty good
all hills were decent
loop 1: 28:24
loop 2: 28:07
pretty good run, felt decent, just a bit cold.
*wear a bit more underneath next time -> 0°C/+1°C
all hills were decent
loop 1: 28:24
loop 2: 28:07
pretty good run, felt decent, just a bit cold.
*wear a bit more underneath next time -> 0°C/+1°C
=°RUNNÌNG»` (w.d) 8:00 [3] 1.7 km (4:42 / km)
Thursday Mar 19, 2009 #
=°RUNNÌNG»` (warmup to track) 15:00 [2]
=°RUNNÌNG»` (objective: 77" laps) 20:00 [4]
some more warmup on track --> gradual sprints 150/200m w/ 200m rest for 2 laps
doing 3x1000m intervals, with 2 lap jog inbetween
times: (3:08 ; 3:15 ; 3:13)
it was really windy and cold.. not what the forecast was saying.. i never got to run in the shorts underneath my trackpants :(
by my 2nd interval, it started snowing.. yeah.. i know...
overall, feeling decent
doing 3x1000m intervals, with 2 lap jog inbetween
times: (3:08 ; 3:15 ; 3:13)
it was really windy and cold.. not what the forecast was saying.. i never got to run in the shorts underneath my trackpants :(
by my 2nd interval, it started snowing.. yeah.. i know...
overall, feeling decent
=°RUNNÌNG»` (warming down home) 15:00 [2]
Wednesday Mar 18, 2009 #
=°RUNNÌNG»` 44:00 [2]
slow recovery running on grass
with some gradual ~150m (3/4 top) speed intervals, then slow down
with some gradual ~150m (3/4 top) speed intervals, then slow down
Tuesday Mar 17, 2009 #
`-SoCCeR-. 3:00:00 [4]
went to toronto to play with old friends
played street on tennis courts, was rly fun!
played street on tennis courts, was rly fun!
Note
11
Monday Mar 16, 2009 #
=°RUNNÌNG»` 7:30 [2] 1.7 km (4:25 / km)
warming up to park
a little too quick than it should have been
a little too quick than it should have been
=°RUNNÌNG»` 54:30 [4] 12.55 km (4:21 / km)
hard run after yesterday
conditions are pretty much the same, except i was running while it was still light
really tough running..
especially the 2nd, 5th, and 6th climbs
still really muddy in some places
loop 1: 26:45
loop 2: 27:45
tough, but im glad i did this two day sequence
conditions are pretty much the same, except i was running while it was still light
really tough running..
especially the 2nd, 5th, and 6th climbs
still really muddy in some places
loop 1: 26:45
loop 2: 27:45
tough, but im glad i did this two day sequence
=°RUNNÌNG»` 8:00 [3] 1.7 km (4:42 / km)
warming down back home
Note
t dot tomorroo
Sunday Mar 15, 2009 #
=°RUNNÌNG»` 8:20 [2] 1.7 km (4:54 / km)
warming up to park
=°RUNNÌNG»` 34:30 [4] 8.6 km (4:01 / km)
I was supposed to run the 5k today, but it didn't work out.. w.e
So i still had to do a hard run either way, so ran at park
Regular loop with inside loop > 4 climbs, 4 downhills
I ran it pretty fast, really nice to see some grip as opposed to snow and ice in the park.. although many places are really muddy
hills were so fast its not even funny, although pretty hard, especially the 3nd one, on the last 1/4.
4.5 intensity some places
i was running my pb on half and after the small inside loop, but after that it got completely dark, and conditions got much worse on the second half, so it got slower.
good run =)
So i still had to do a hard run either way, so ran at park
Regular loop with inside loop > 4 climbs, 4 downhills
I ran it pretty fast, really nice to see some grip as opposed to snow and ice in the park.. although many places are really muddy
hills were so fast its not even funny, although pretty hard, especially the 3nd one, on the last 1/4.
4.5 intensity some places
i was running my pb on half and after the small inside loop, but after that it got completely dark, and conditions got much worse on the second half, so it got slower.
good run =)
=°RUNNÌNG»` 8:00 [3] 1.7 km (4:42 / km)
warming down
Saturday Mar 14, 2009 #
=°RUNNÌNG»` 30:00 [2]
jogging around york with igor
Friday Mar 13, 2009 #
`-SoCCeR-. 1:50:00 [3]
sick game, loads of people
pretty intense,
even though im still rusty and screw up from time to time, i loved it.
pretty intense,
even though im still rusty and screw up from time to time, i loved it.
Note
back muscles and some leg muscles hurt
knee better, toe hurts.. probably from soccer
ill check it out, might be some blister or something
knee better, toe hurts.. probably from soccer
ill check it out, might be some blister or something
Thursday Mar 12, 2009 #
`-SoCCeR-. 1:20:00 [3]
nice
vball exhibition game, we could watch, but instead played some street on tennis courts.
even though
3 vs 7, then 3 more people came, became 4 vs 9
we won for sure =)
vball exhibition game, we could watch, but instead played some street on tennis courts.
even though
3 vs 7, then 3 more people came, became 4 vs 9
we won for sure =)
=°RUNNÌNG»` 29:36 [2] 6.7 km (4:25 / km)
recovery run
with 5x100m sprints on grass (soccer field) at the end
leg joint kinda hurts, it'll get better though.
with 5x100m sprints on grass (soccer field) at the end
leg joint kinda hurts, it'll get better though.
Wednesday Mar 11, 2009 #
=°RUNNÌNG»` 55:12 [3] 13.4 km (4:07 / km)
It is really cold with windchill compared to yesterday. However, i was running on grass most of the time where available, as opposed to all pavement yesterday.
Ran pretty well. Going straight down third line (beginning of loop), there is no wind. Once i turn 90°ccw, there is some wind, and the very ending is really high wind, right in the face.
Left knee inside joint hurting a little bit today, felt it when ran on grass. Right foot feeling a little bit loose/uncomfortable from yesterday's uneven step, but no pain, and only when i remember about it. It'll be fine.
Loop 1: 28:25
Loop 2: 26:47
Overall, nice run.
Ran pretty well. Going straight down third line (beginning of loop), there is no wind. Once i turn 90°ccw, there is some wind, and the very ending is really high wind, right in the face.
Left knee inside joint hurting a little bit today, felt it when ran on grass. Right foot feeling a little bit loose/uncomfortable from yesterday's uneven step, but no pain, and only when i remember about it. It'll be fine.
Loop 1: 28:25
Loop 2: 26:47
Overall, nice run.
Tuesday Mar 10, 2009 #
=°RUNNÌNG»` 57:36 [3] 13.4 km (4:18 / km)
regular 2 laps, pretty easy.
it was raining, especially on the second lap, so ran on pavement the whole time in running shoes.
lap 1: 31:08
lap 2: 26:28
good run
it was raining, especially on the second lap, so ran on pavement the whole time in running shoes.
lap 1: 31:08
lap 2: 26:28
good run
Monday Mar 9, 2009 #
=°RUNNÌNG»` 31:30 [2] 6.7 km (4:42 / km)
easy recovery run from yesterday's intervals
Sunday Mar 8, 2009 #
=°RUNNÌNG»` 25:00 [2] 5.0 km (5:00 / km)
warming up and down to the track
=°RUNNÌNG»` 10:00 [4]
running intervals, should be around 75'-77'
im still getting used to the track. im not trying to just run on par, but trying to run as if i am running my 3,000 race (not long, high strides etc)
warmup on track > 3x150(200), to get into the speed and rhythm.
workout:
10 x 400m, w/ 200m rest inbetween and 1 lap rest between each 5 intervals.
82'
80'
80'
79'
77'
-----------
78'
79'
80'
75'
75'
seems like i got into it more near the end. i'll have to wait until my dad comes back from cuba, and tells me everything.
im still getting used to the track. im not trying to just run on par, but trying to run as if i am running my 3,000 race (not long, high strides etc)
warmup on track > 3x150(200), to get into the speed and rhythm.
workout:
10 x 400m, w/ 200m rest inbetween and 1 lap rest between each 5 intervals.
82'
80'
80'
79'
77'
-----------
78'
79'
80'
75'
75'
seems like i got into it more near the end. i'll have to wait until my dad comes back from cuba, and tells me everything.
Saturday Mar 7, 2009 #
=°RUNNÌNG»` 32:30 [2]
all my muscles were hurting this morning.. bigtime..
did a recovery run today, i feel much much better =)
did a recovery run today, i feel much much better =)
Friday Mar 6, 2009 #
`-SoCCeR-. 1:50:00 [3]
played at school today. very very nice day. +15 or something
played street on tennis courts.
some playa tripped me, scratched my elbow. whatevs.
schooled some kids.
been a while since i played =)
played street on tennis courts.
some playa tripped me, scratched my elbow. whatevs.
schooled some kids.
been a while since i played =)
=°RUNNÌNG»` 55:00 [3] 13.4 km (4:06 / km)
pretty good run. good weather especially.
was tired after school, took a short nap. went running kinda late, but it was still warm.
legs hurt from yesterday's intervals and today's soccer.
joint on the inside of my left knee kinda hurts, probably because i did not warm up and stretch as i should have. should be fine.
was tired after school, took a short nap. went running kinda late, but it was still warm.
legs hurt from yesterday's intervals and today's soccer.
joint on the inside of my left knee kinda hurts, probably because i did not warm up and stretch as i should have. should be fine.
Thursday Mar 5, 2009 #
=°RUNNÌNG»` (warmup/down) 30:00 [1]
running to and from the track
=°RUNNÌNG»` 9:30 [4]
400m w/ 2.5min rest between series of 4 intervals.
supposed to run them 76'-77' according to the plan.
my first interval training in a very long time, and on the track too, so its not too bad. took me some time to get used to.
kinda wind+cold
79'
200m jog
81'
200m jog
75'
200m jog
75'
1 lap rest ~2.5min
74'
200m jog
76'
200m jog
76'
200m jog
71'
supposed to run them 76'-77' according to the plan.
my first interval training in a very long time, and on the track too, so its not too bad. took me some time to get used to.
kinda wind+cold
79'
200m jog
81'
200m jog
75'
200m jog
75'
1 lap rest ~2.5min
74'
200m jog
76'
200m jog
76'
200m jog
71'
Wednesday Mar 4, 2009 #
=°RUNNÌNG»` 53:50 [3] 13.4 km (4:01 / km)
ran on grass, where i could
loop 1: 27:30
loop 2: 26:20
good run
loop 1: 27:30
loop 2: 26:20
good run
Tuesday Mar 3, 2009 #
=°RUNNÌNG»` 26:01 [4] 6.7 km (3:53 / km)
tired from school today
had to take a nap, and ended up waking up late.. therefore, too late to do a full training, especially with my english essay due tomorrow.
but the run was pretty good and pretty easy
had to take a nap, and ended up waking up late.. therefore, too late to do a full training, especially with my english essay due tomorrow.
but the run was pretty good and pretty easy
Monday Mar 2, 2009 #
=°RUNNÌNG»` 41:08 [3] 9.45 km (4:21 / km)
Reallyyy cold with windchill
However, it wasn't that bad, i forgot about it after the first 3 minutes :P
From yesterday, im flyinn
6:40 to the park, because there is no snow! wow..
I thought the whole park was going to be all ground now.. but after just a little bit.. PURE ICE. if it wasnt bumpy, i'd go skating :P
anyways, i had to run down some rocks on the side for the first hill .. be careful. went up the 2nd one from the side, then on the sides of the trail where there are patches of ground. ice from there, though stairs were fine. 2nd hill was all ground, which was nice, i had a good time booking it up the hill :D finally same thing on the last hill, all ice.
last little bit i ran on ground though, but not much.
again,
to park: 6:40
loop: ~28:30
back home: ~6:15
very nice, i felt the ground and loved it. especially in these weather conditions.
good run =)
nd sick job on international business project!
However, it wasn't that bad, i forgot about it after the first 3 minutes :P
From yesterday, im flyinn
6:40 to the park, because there is no snow! wow..
I thought the whole park was going to be all ground now.. but after just a little bit.. PURE ICE. if it wasnt bumpy, i'd go skating :P
anyways, i had to run down some rocks on the side for the first hill .. be careful. went up the 2nd one from the side, then on the sides of the trail where there are patches of ground. ice from there, though stairs were fine. 2nd hill was all ground, which was nice, i had a good time booking it up the hill :D finally same thing on the last hill, all ice.
last little bit i ran on ground though, but not much.
again,
to park: 6:40
loop: ~28:30
back home: ~6:15
very nice, i felt the ground and loved it. especially in these weather conditions.
good run =)
nd sick job on international business project!
Sunday Mar 1, 2009 #
/ORiENTEERiNG» 26:00 [3] 3.5 km (7:26 / km) +80m 6:40 / km
beautiful day, mass of positive energy
/ORiENTEERiNG» 19:30 [4] 3.1 km (6:17 / km) +55m 5:47 / km
beautiful day, mass of positive energy
=°RUNNÌNG»` 5:00 [1] 1.0 km (5:00 / km)
warmup/warmdown