Training Log Archive: salalIn the 30 days ending Sep 30, 2012:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||
Sunday Sep 30, 2012 #
11 AM
Running 51:00 [3]
16 warm up + 13 back to track after first loop + 12 back to do last loop + 10 warm down at end.
Running 23:02 [4] 5.0 km (4:36 / km)
5:32 for 1.25 km trail loop (could not see Nick after first half)
12:14 for 3000m on track (almost lapped by Nick, but just crossed into my last 400 before he finished)
5:31 for 1.25 km trail loop (tried to see if I could stick with Nick, but could not...)
12:14 for 3000m on track (almost lapped by Nick, but just crossed into my last 400 before he finished)
5:31 for 1.25 km trail loop (tried to see if I could stick with Nick, but could not...)
5 PM
Orienteering 35:00 [2]
Putting out flagging tape / checking locations with Nick at Hilton Falls. Found a puffball mushroom!!! (well actually more than one, but most were more overripe)
Saturday Sep 29, 2012 #
1 PM
Orienteering 21:00 [4]
Running the men's course for the sprint - fun course, made a stupid mistake at one point (distracted pondering the course and there was some sort of native dancing thing going on). Really cool area in the residences at the end.
5 PM
Orienteering 1:20:00 [3]
Putting out flagging tape with Nick on the Hilton falls map (for much longer than the time counted), until we could not see anything in the forest :) Some really nice bits of terrain, wish we had stuff like this. Saw a guy with a humongous puffball mushroom coming out on his bike when we came in, but we never found any...
C • well 1
Friday Sep 28, 2012 #
Running 6:00 [2]
Warm up to start
Orienteering 37:00 [3]
At a conference in Kitchener, and Nick was kind enough to take me to test run the middle for the Ontario Champs. Good use of a small area, and a good mix of different types of terrains!
C • good 1
Tuesday Sep 25, 2012 #
Running 22:00 [3]
Warm up
Intervals 17:36 [5] 4.8 km (3:40 / km)
6 by 800 with catherine leading for first ~400 for most of them, boys were doing 7, so we did 3 and 3 with a longer break in the middle.
2:55
2:15 rest
2:53
2:16 rest
2:56
7:10 longer rest
2:56
2:18 rest
2:58
2:31 rest
2:58
2:55
2:15 rest
2:53
2:16 rest
2:56
7:10 longer rest
2:56
2:18 rest
2:58
2:31 rest
2:58
Running 25:00 [2]
Rests between, warm down and silly walks after
Monday Sep 24, 2012 #
Running 1:04:00 [3]
Club run with Zoltan
Sunday Sep 23, 2012 #
Running 20:00 [3]
Warm up for sprint, including strides
Orienteering 16:15 [5]
Really fun sprint in Whistler, know the area reasonably well from course setting there... but still some little time losses, and one bad route choice.
Orienteering 31:41 [4]
Middle on the top of Whistler! Beautiful weather, tough footing, fun course. Made some small mistakes, leaving a control in slightly the wrong direction and went to the wrong boulder once... uphill seemed tougher than it should have, so I was either tired or the altitude effects are stronger than I thought?
Saturday Sep 22, 2012 #
Note
This morning at 6:30 am representatives for WADA knocked on my door... took me two tries, and before the second I chugged quite a bit of water (and waited a bit + jumped up and down), but I gave enough of a 'sample' ;)
Running 10:00 [2]
Warm up
Orienteering 1:14:43 [4]
Long distance at lost lake. Mistake on the map exchange control, which was a technical leg where I said to myself keep contact... and promptly lost it. Also, twice I ended up on a different trail than I meant to, but realized relatively quickly and then adapted.
Friday Sep 21, 2012 #
Stretching/exercises 20:00 [2]
Running 21:00 [3]
Wednesday Sep 19, 2012 #
Biking 40:00 [2]
lots of riding around, to ubc and then out to wet and back... just counting approx the part I think I did relatively fast.
Orienteering 27:40 [4]
Fasta WET at lost lagoon. Fun to see people running everywhere. After 2 loops only seing each other for a short while (I think we had almost opposing forks) when the course came together at the end Catherine and I were right with each other! Then I couldn't find the last control since thomas misplaced it ;)
Tuesday Sep 18, 2012 #
7 PM
Running 25:00 [3]
Apparently there was no parking today, due to a large amount of 5 year olds playing soccer (and their parents watching) - you can fit a lot more 5 year olds on a normal sized pitch than adults.
Warm up and strides.
Warm up and strides.
Intervals 13:33 [5] 4.0 km (3:23 / km)
1:21 - 400
2:23 - rest
1:23 - 400
2:08 - rest
1:23 - 400
2:26 - rest
1:22 - 400
2:32 - rest
1:20 - 400
6:10 - longer rest in middle
1:22 - 400
2:20 - rest
1:21 - 400
2:18 - rest
1:21 - 400
2:37 - rest
1:22 - 400
2:40 - rest
1:18 - 400, egged on by Julien to do the last one as hard as I could... so started fast and faded, but still faster than others.
2:23 - rest
1:23 - 400
2:08 - rest
1:23 - 400
2:26 - rest
1:22 - 400
2:32 - rest
1:20 - 400
6:10 - longer rest in middle
1:22 - 400
2:20 - rest
1:21 - 400
2:18 - rest
1:21 - 400
2:37 - rest
1:22 - 400
2:40 - rest
1:18 - 400, egged on by Julien to do the last one as hard as I could... so started fast and faded, but still faster than others.
Running 35:00 [2]
Rests, and silly walks and warm down after.
Monday Sep 17, 2012 #
Running 1:10:00 [3]
club run mostly with Catherine, but we ran with Thomas, Gilles, and Zoltan for the first bit... then Zoltan decided to follow them on their slightly longer route.
Saturday Sep 15, 2012 #
Running race 20:21 [4] 5.0 km (4:04 / km)
Apparently I was stupid enough to think it would be 'fun' to run a cross-country race... why do I perpetually forget what a pain fest these things are? There is one reasonable hill (and some other rolling sections) on the course, and thought I was going to vomit at the top. The only thing that kept me going was having Catherine right there!
Think they fixed the distance from last year, so it was closer to 5k...
Think they fixed the distance from last year, so it was closer to 5k...
Running 24:00 [3]
Running warm up with Catherine
Running 15:00 [1]
Run to the start of the orienteering with Catherine
Orienteering 1:50:00 [3]
Alternating controls at Sumas with Catherine. Fun, some brutal uphills, a bit of thrashy bush, but some beautiful areas. Very dry out there (the small lakes were runnable), felt very thirsty by the end!
Friday Sep 14, 2012 #
Stretching/exercises 20:00 [1]
More of a yoga-y lunchtime session.
Thursday Sep 13, 2012 #
Running 28:00 [3]
Warm up with Catherine, then found Gilles and Adam and ran down the nudist stairs then along the beach and over to the stairs of pain ;)
Stairs 10:03 [5]
4 times anthropology stairs (hereby dubbed the stairs of pain). Haven't done it in awhile, so 4 times seemed like an entry level. Adam up first in under 2 mins, then Gilles in just over 2, and Catherine just behind me in ~2:30.
2:31 up
3:59 down
2:31 up
3:58 down
2:32 up
4:16 down
2:29 up
2:31 up
3:59 down
2:31 up
3:58 down
2:32 up
4:16 down
2:29 up
Running 31:00 [2]
~19 minute warm down, plus down the stairs between
Wednesday Sep 12, 2012 #
Orienteering 30:00 [3]
Fun course at false creek, had to remember some math along the way (see magnus's log)... got it wrong since I added two things together before the multiplication occured (right at the beginning) - Doh!
Orienteering 20:00 [2]
2nd shorter loop, running and chatting a bit with Adam who came out with me.
Tuesday Sep 11, 2012 #
Running 23:00 [3]
Warm up and strides
Intervals 18:58 [5] 5.0 km (3:48 / km)
Boys were doing 1200m, so Catherine and I did 1000m as usual. They gave us a headstart and would pass us in our last 200, and then we walked over to meet them on the oposite side of the track as our rest. Troy started with us to get a headstart too for the last 3 which dragged us along a bit.
3:52
2:45 rest
3:49
2:41 rest
3:45
2:50 rest
3:45
2:39 rest
3:47
3:52
2:45 rest
3:49
2:41 rest
3:45
2:50 rest
3:45
2:39 rest
3:47
Running 20:00 [2]
Rests and warm down
Monday Sep 10, 2012 #
Running 1:10:00 [3]
Club run, first half easier with Erica and Zoltan, then Erica peeled off and Zoltan and I picked it up a bit.
Saturday Sep 8, 2012 #
Running 2:20:00 [3]
Hilly run on the sunshine coast with Thomas, Nate, Meghan M, Shaun and Katie. Another unfortunate slight tweak of the ankle, but its just a bit sore in the peroneal the next day...
Thursday Sep 6, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime stretching / core
Running 48:00 [3]
Met Gilles and Catherine at QE for hills
Intervals 13:30 [4]
5 times 1:30 up the side of the road up QE, 1:30 down too... so just had to turn around and go right back up. Pretty much a tempo - 13:30.
Running 5:00 [5]
Then went over to another short steep grassy hill (~20s), 15 times up (bit slower down)... till I thought I was going to die and took a break, then did 2 more when Gilles was finishing up.
Wednesday Sep 5, 2012 #
Orienteering 41:44 [4]
Really fun and intense WET at Softball city trails, lost about a minute on one control (bad route + bad execution), and maybe a few other ~10s losses.
Tuesday Sep 4, 2012 #
Running 30:00 [3]
Warm up / down
Running 17:43 [5] 4.8 km (3:41 / km)
The boys were doing 1600, so Catherine and I decided to do 2*600m with a short rest between starting once they got around another lap... so sort of like a 1200. Started 20 seconds ahead, then started again just before they got to the 400 mark. Troy ran with us on the last 4 (after doing the first two 1600m with the boys).
2:14
1:17 rest
2:10
2:04 longer rest
2:12
1:16 rest
2:13
2:28 longer rest
2:13
1:14 rest
2:15
3:05 longer rest
2:14
1:14 rest
2:12
2:14
1:17 rest
2:10
2:04 longer rest
2:12
1:16 rest
2:13
2:28 longer rest
2:13
1:14 rest
2:15
3:05 longer rest
2:14
1:14 rest
2:12
Running 15:00 [2]
rests
Monday Sep 3, 2012 #
Terrain running 1:30:00 [3]
Exploratory terrain run up past rice lake with Thomas. Found some nice stuff, and some crappy stuff ;)
Sunday Sep 2, 2012 #
Rock climbing 45:00 [1]
Day of rock climbing in the smoke bluffs (pixies corner and burgers and fries). With Alison, Pascal, John+Vin+George (from Pascal's work)
Saturday Sep 1, 2012 #
Running 6:50:00 [2]
Howe sound crest trail, with Nate, Meghan M, Shaun, Alex, Katie, and Alicia (people Nate knows). Nice day, not too hot... but there was cloud around the lions and we did not get the full view there (we never really saw one of them).
Saw Thomas and Julien near the end and ran the last bit with them.
Saw Thomas and Julien near the end and ran the last bit with them.