Training Log Archive: salalIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Running 17:00 [3]
Warm up to start
Orienteering 1:19:00 [3]
Orienteering training with Nydalen, boys group and girls group. 5 of us to switch up leading controls, 1:15 map with trails removed.
Thursday Nov 28, 2013 #
Running 50:00 [3]
Warm up to / from apartment to bislet with Thomas and Ivar, plus more warming up at track and some silly walk type stuff led by Anders (but different than the stuff we usually do).
Intervals 19:03 [5] 4.9 km (3:53 / km)
4 times 2 laps (1092m) every 6 mins (so about 1:45 rest), stomach not doing great by the later ones. Joined the second lap on the 5th one, after going to the bathroom.
4:12
4:11
4:14
4:14
2:12
4:12
4:11
4:14
4:14
2:12
Wednesday Nov 27, 2013 #
Orienteering 59:26 [3]
More obvious mistakes on 7 and 10 (a parallel error where I was higher than I thought I was), but much easier than yesterday (way more trail running).
Tuesday Nov 26, 2013 #
Running 5:00 [2]
Orienteering 1:08:47 [3]
Wow, that was hard... really nice terrain, with some thicker bits. Course made it so you hardly used any trails. I need to learn to orienteer in proper forest at night, never horribly off just never quite making sense or being sure.
Monday Nov 25, 2013 #
Running 50:00 [3]
Running 24:00 [4]
6 times 4 minutes (90s rest) on small trails with a group of Nydalen boys (women were apparently training indoors)... so got dropped pretty fast. Was closer after the first 2 when a few of them got a bit more tired. Anders made it so we got to the top of a hill with a view right near the end :) Looked out over the city lights.
Sunday Nov 24, 2013 #
Running 1:29:00 [2]
Trail run with Olav, some nice smaller trails once we go up higher. Had to be careful on some icy patches...
Saturday Nov 23, 2013 #
Orienteering 1:15:00 [4]
Started out pretty good, but then got a little slower/less aggressive, and on the way back I made one of those mistakes where you think you have gotten further than you have and so read the wrong area.
Friday Nov 22, 2013 #
Running 1:12:00 [3]
Run to bogdoy, got a bit lost on the way back...
Thursday Nov 21, 2013 #
5 PM
Running 40:00 [3]
Warm up to bislet, plus a lap inside / cool down outside around the city
Running 22:06 [4] 5.46 km (4:03 / km)
5 times 2 laps of bislet (~1092) with short rest (more like a tempo), so I started at the same time as Thomas.
4:31
1:17 rest
4:23
57 rest
4:20
1:06 rest
4:26
1:16 rest
4:26
4:31
1:17 rest
4:23
57 rest
4:20
1:06 rest
4:26
1:16 rest
4:26
Wednesday Nov 20, 2013 #
Orienteering 54:23 [3]
Night-O... very tired / jet lagged, and have not done proper forest orienteering in awhile (particularly not on a map I am not familiar). Lost around 7 minutes on the first control, after that just took it relatively easy :).
Sunday Nov 17, 2013 #
Running 1:08:00 [3] 12.6 km (5:24 / km)
Run with Russell in PS park
Saturday Nov 16, 2013 #
2 PM
Orienteering 30:00 [3]
Putting out pinflags for warm up training, hit my knee on something and ended up lying on the ground for a bit moaning and going through waves of pain/nausea - sometimes it just hurts, wonder what way it gets hit for this to happen.
Orienteering 19:00 [4]
2 loop farsta like course, running with Jiri and Catherine most of the time.
Orienteering 10:00 [4]
Bonus loop
Orienteering 20:00 [3]
Picking up pin flags
Thursday Nov 14, 2013 #
Running 47:00 [3]
Final club run :(
Wednesday Nov 13, 2013 #
Biking 45:00 [2]
Bike to the seabus, then bike home from oakridge after
Orienteering 29:50 [4]
Fun wet at lonsdale
Tuesday Nov 12, 2013 #
7 PM
Running 20:00 [3]
Warm up
Intervals 16:04 [4] 4.2 km (3:50 / km)
Intervals with Catherine, Rory and Adam. Meghan also came out for a run.
2:17 600m
2:02 rest
4:40 1200m
2:01 rest
2:15 600m
2:02 rest
4:38 1200m
2:00 rest
2:14 600m
(jogged the 200 after the 600m ones)
2:17 600m
2:02 rest
4:40 1200m
2:01 rest
2:15 600m
2:02 rest
4:38 1200m
2:00 rest
2:14 600m
(jogged the 200 after the 600m ones)
Running 25:00 [2]
Rests, warm down and silly walks
Monday Nov 11, 2013 #
Running 1:50:00 [3]
Run in lynn valley with John M
Sunday Nov 10, 2013 #
Rock climbing 30:00 [1]
Rock climbing in skaha day 2, rained overnight so now the cliffs were damp and cold... climbed 2 pitches and rappelled down into a cave.
Running 30:00 [3]
Went for a run at the end of the day, man there are a lot of cliffs... and such tiny indistinct trails it was sometimes like terrain running with the worry of getting accidentally cliffed out.
Saturday Nov 9, 2013 #
Rock climbing 30:00 [1]
Rock climbing with John, Alison, and Pascal in Skaha. Fingers sooo cold... kept stopping partway up the rock to warm them. Lead a 5.8 or something close to that, can't remember...
Friday Nov 8, 2013 #
Orienteering 40:00 [3]
Picking up controls in Ambleside, also set up a maze-o
Thursday Nov 7, 2013 #
7 PM
Running 20:00 [3]
Warm up around QE
Running 10:00 [4]
4 times up qe hill with Catherine
2:25 up
2:44 down
2:21 up
3:06 down
2:21 up
3:13 down
2:19 up
2:25 up
2:44 down
2:21 up
3:06 down
2:21 up
3:13 down
2:19 up
Running 5:00 [5]
~10 times (lost track) sprinting up the short steep hill near the parking lot (and jogging back down)
Running 20:00 [2]
Wednesday Nov 6, 2013 #
Orienteering 36:47 [4]
WET at bcit
Tuesday Nov 5, 2013 #
7 PM
Running 30:00 [3]
Warm up and strides
Intervals 14:10 [5] 4.0 km (3:33 / km)
10 times 400m (2 sets of 5), with short rests and a longer rest between the sets
1:29
1:00 rest
~1:27 (failed to time it)
1:02 rest
1:25
1:07 rest
1:25
1:00 rest
1:26
5:00 longer rest (jogged a lap)
1:25
1:01 rest
1:24
1:13 rest
1:23
1:00 rest
1:23
1:01 rest
1:23
1:29
1:00 rest
~1:27 (failed to time it)
1:02 rest
1:25
1:07 rest
1:25
1:00 rest
1:26
5:00 longer rest (jogged a lap)
1:25
1:01 rest
1:24
1:13 rest
1:23
1:00 rest
1:23
1:01 rest
1:23
Running 20:00 [2]
Rests, warm down (with some silly walks)
Sunday Nov 3, 2013 #
Running 57:00 [3]
Faster paced run with Thomas and Adam in PS park
Saturday Nov 2, 2013 #
Running 2:30:00 [2]
Long run from Sasamat lake, up over diez vista - with Catherine, Russell and Jiri... very wet!
Friday Nov 1, 2013 #
5 PM
Orienteering 19:46 [4]
Testing out Meghan's new maps for the sprint camp - farsta against Thomas ;)
Orienteering 15:13 [4]
Control picking sprint
Orienteering 20:00 [3]
O-tervals with Meghan and Thomas, had to cut it short... got pretty dark by the end.