Training Log Archive: salalIn the 31 days ending Dec 31, 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 | Mo | |||||||||||||||||||||||||||||||||||
Monday Dec 31, 2012 #
Orienteering 1:00:00 [2]
Putting out flagging tape and getting lost at Francis King
Sunday Dec 30, 2012 #
Orienteering 1:00:00 [2]
Looking at control locations for training camp in the spring at Royal roads. Had stubbornly decided I wanted to put something out for Meghan to check behind me... but all we found at a dollar store nearby was this blue painters tape and I wasted a lot of time struggling to get any off the roll. You had to pull really slowly, and even then parts would stay on and all of a sudden it wouldn't be working any more and you had to pick at it with your nails.
Rock climbing 30:00 [1]
2+ hours of climbing with my brother at crag x
Saturday Dec 29, 2012 #
10 AM
Running 27:00 [3]
Running 25:00 [4]
Fartlek with Julien and Mike, alternated leading for a burst of ~30s-2min
Thursday Dec 27, 2012 #
Running 40:00 [3]
Warm up / down with Mike and Julien
Running 30:00 [4]
3 times long loop along 4th and then into the trails back. Short rest since I was starting at the same time as the guys, but take about 1 minute more than them.
10:00
58s rest
9:46
1:13 rest
9:51
10:00
58s rest
9:46
1:13 rest
9:51
Wednesday Dec 26, 2012 #
Orienteering 34:00 [4]
Daylight WET around bc place, on 4-5 (the first tricky one after the run out towards the overpass/underpass area) I did not see the proper route choice until I had run partway the wrong way, and deciding to obey the rule not to cross that road (unlike most others) I went way around... lost 2-4 minutes I think (should probably have gone around the stadium to get back on the right choice, since the other way involved a lot of stairs). Other than that pretty good, but lost confidence after that.
Tuesday Dec 25, 2012 #
2 PM
Running 38:00 [3]
Run with Mike, fast pretty much the whole time... with 7 times 2 minutes (with 1 minute rest) after a decent warm up. Out on 4th, back on 16th.
Intervals 12:00 [5]
Sunday Dec 23, 2012 #
Running 1:10:00 [3]
Run with Mike in PS park
Running 27:00 [2]
Run with Magnus in the evening before dinner
Saturday Dec 22, 2012 #
2 PM
pool running 18:00 [2]
Pool running with Thomas and Alison
pool running 12:00 [4]
12 times 1 minute on (no belt) and 30s off.
Swimming 10:00 [3]
Some lengths after, mostly front crawl a few breast stroke
Friday Dec 21, 2012 #
Running 20:00 [2]
Warm up / down
Running 40:00 [3]
Attempt at a faster run 10 min warm up, 20 minutes on, 5 minute jog, 20 minutes on, and 5 minutes warm down. However, it was pretty slippery and hard to run fast a lot of the time... first 20 minutes were down in the steeper bits near admiralty and so I was slower on the first one.
Feeling un-motivated, perhaps a combination of the time of year (weather, etc) and my ferritin testing at 13...
Feeling un-motivated, perhaps a combination of the time of year (weather, etc) and my ferritin testing at 13...
Rock climbing 20:00 [1]
Bouldering at the birdcoop + a little bit of leg stuff at the end.
Tuesday Dec 18, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime yoga
7 PM
Running 20:00 [3]
Warm up
Running 30:43 [4] 7.44 km (4:08 / km)
6 times 5 minute loop (1 times long loop, 1 times short). Not as fast as I would have done it with Catherine, but decent workout under the belt...
5:11
1:04 rest
5:11
1:13 rest
5:07
1:24 rest
5:05
1:26 rest
5:05
1:34 rest
5:04
(punched the stop time pretty slow, since wearing mittens... so need to take off about 2 seconds from each)
5:11
1:04 rest
5:11
1:13 rest
5:07
1:24 rest
5:05
1:26 rest
5:05
1:34 rest
5:04
(punched the stop time pretty slow, since wearing mittens... so need to take off about 2 seconds from each)
Running 15:00 [3]
Silly walks and warm down
Monday Dec 17, 2012 #
Swimming 15:00 [3]
pool running 10:00 [2]
pool running 10:00 [4]
5 times 2 minutes high knees 1 minute off with Thomas
Sunday Dec 16, 2012 #
Running 28:00 [3]
Skinkaloppet... guessed too slow, so jogged a bit at the end. Still should have hung out a bit at the end.
C • Aw 2
Saturday Dec 15, 2012 #
Snowshoeing 1:45:00 [3]
Snowshoe running up at seymour with Catherine, Gilles and Thomas, in the torrential snow so no views.
Friday Dec 14, 2012 #
Stretching/exercises 20:00 [1]
Yoga with just me and James, so more like proper yoga...
Running 1:17:00 [3]
Long run in PS park with Catherine
Thursday Dec 13, 2012 #
Stretching/exercises 30:00 [1]
At the gym with Adam, legs, arms, core...
Running 20:00 [3]
Run home in the pissing rain
Wednesday Dec 12, 2012 #
Orienteering 33:00 [3]
WET at children's hospital and surrounding area
Tuesday Dec 11, 2012 #
7 PM
Running 20:00 [3]
Warm up
Intervals 25:00 [4]
8 times ~3 minute loop (2 times the short loop in the west, ~800m), with Catherine and Meghan M. Always near Catherine, and Meghan started behind us but was ahead of us on the later ones after she warmed up fully.
3:09
1:02 rest
3:07
1:12 rest
3:09
1:06 rest
3:07
1:17 rest
3:07
1:07 rest
3:06
1:14 rest
3:07
1:13 rest
3:07
3:09
1:02 rest
3:07
1:12 rest
3:09
1:06 rest
3:07
1:17 rest
3:07
1:07 rest
3:06
1:14 rest
3:07
1:13 rest
3:07
Running 7:00 [2]
rests
Running 17:00 [3]
Silly walks and warm down
Monday Dec 10, 2012 #
Running 33:00 [3]
Evening run 'with' Thomas
Stretching/exercises 10:00 [1]
Some core and a little bit of stretching
Sunday Dec 9, 2012 #
Orienteering 42:00 [4]
Fun forked loops at south surrey bike park
Saturday Dec 8, 2012 #
Running 1:40:00 [3]
Run in PS park, most of the time with Kristian
Friday Dec 7, 2012 #
Note
Big project... got the better of me, so no time near end of week.
Wednesday Dec 5, 2012 #
Running 45:00 [3]
Run with Mike in PS park
Tuesday Dec 4, 2012 #
Stretching/exercises 15:00 [1]
Leading lunchtime yoga - lots of back of the leg/groin/hip stretching
6 PM
Running 20:00 [3]
Warm up
Running 30:00 [4]
Six times 1 long loop + 1 short loop (boys doing 2 long), first 4 with catherine but she had to leave early. Last 2 by myself a bit slower, but not sure we would have kept the pace if she had stayed either as we were fading...
4:56
1:01 rest
4:58
1:00 rest
5:02
1:00 rest
5:02
1:17 rest
5:09
1:12 rest
5:11
4:56
1:01 rest
4:58
1:00 rest
5:02
1:00 rest
5:02
1:17 rest
5:09
1:12 rest
5:11
Running 20:00 [2]
Rests and warm down between
Sunday Dec 2, 2012 #
Running 1:14:00 [3]
Morning run with Thomas, Mike and Julian
Saturday Dec 1, 2012 #
Running 30:00 [2]
Warm up with Thomas around Jericho, and warm down with Catherine out and back along the beach
Running 43:15 [4]
Gunner shaw cross country race - puddles were large this year... :)