Training Log Archive: salalIn the 31 days ending Mar 31, 2013:
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| 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 | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
Orienteering 21:00 [3]
Dragging my ass around behind Thomas checking out the far side of the road from Francis King.
Saturday Mar 30, 2013 #
Orienteering 42:00 [2]
Checking control locations with Thomas for simplification exercise
Friday Mar 29, 2013 #
Running 2:00:00 [2]
Run up Burke from the mountain bike area with Thomas and Ian... beautiful day, snow a bit softer than last time.
Rock climbing 10:00 [2]
Rock climbing on a small cliff we saw last weekend, Ian, Alison and I each got 2 climbs, and all of us got eaten by mosquitos!
Wednesday Mar 27, 2013 #
Orienteering 28:00 [4]
(sick)
Took a bunch of sudafed, and when I was moving I felt ok... just not like I should push too hard. Fun course, beautiful day!
Tuesday Mar 26, 2013 #
Stretching/exercises 20:00 [1]
Lunchtime yoga, new person so did not make it too hard (ie no extra core)
7 PM
Running 21:00 [3]
(sick)
Warm up with Ian around the track, watching his bike / backpack
Running 15:43 [4] 4.0 km (3:56 / km)
Boys doing 5 by 1200, but I was not feeling great and Catherine was not there... so I wimped out and did slow 800's (turned out to be similar to what I hope to do as a 10km pace).
3:10
3:12 rest
3:10
3:12 rest
3:10
3:11 rest
3:07
3:12 rest
3:06
3:10
3:12 rest
3:10
3:12 rest
3:10
3:11 rest
3:07
3:12 rest
3:06
Running 25:00 [2]
Rests, warm down, and silly walks - learnt more about those exercises than I have ever known from Ian (the steepler)
Monday Mar 25, 2013 #
Running 50:00 [3]
Easy run around QE with Thomas and Troy... knee aching a bit :(
Sunday Mar 24, 2013 #
Running 2:00:00 [2]
Saturday Mar 23, 2013 #
Running 34:00 [3]
Early morning run with Patrick and Lyra before taking them to the airport.
Note
(sick)
Sore throat, not feeling great... getting sick, will see if it turns into anything worse.
Friday Mar 22, 2013 #
Stretching/exercises 20:00 [1]
Lunchtime yoga, slower stretchy stuff
Thursday Mar 21, 2013 #
Running 32:00 [3]
Warm up around false creek
Running 6:00 [5]
Same workout as we did awhile ago with G+C, but the boys (Thomas, Gilles and Ian) got ahead of us on the warm up and so started ahead of us. Field was muddy. Ran diagonals, jogged the short sides (*5=10).
Running 6:00 [5]
Ran up the short hill, jogged down then straight back up (10 times)
Running 5:00 [5]
Ran the sides, jogged the short sides (*5=10)
Running 12:00 [2]
Rests and short warm down
Wednesday Mar 20, 2013 #
Orienteering 23:21 [4]
Fun control picking course at queen's park. In the daylight, and able to practice control taking technique.
Orienteering 22:00 [4]
Ran it a second time in the dark behind Adam picking up controls (cut a few corners when adam would go in and out of the controls and grab the pinflag sometimes.
Tuesday Mar 19, 2013 #
Stretching/exercises 20:00 [1]
Leading lunchtime yoga
7 PM
Running 24:00 [3]
Warm up
Running 21:04 [3] 5.6 km (3:46 / km)
4 times 800, 600 (so as to keep up to the boys doing 7*800) - first 3 with Catherine.
3:02 - 800m
1:59 rest
2:12 - 600m
1:58 rest
3:04 - 800m (probably hit the button slow with cold damp hands in mitts)
2:06 rest
2:13 - 600m
2:01 rest
3:01 - 800m
2:02 rest
2:13 - 600m
2:11 rest
3:05 - 800m
1:09 rest (tried to start near Julien doing his longer intervals)
2:14 - 600m
3:02 - 800m
1:59 rest
2:12 - 600m
1:58 rest
3:04 - 800m (probably hit the button slow with cold damp hands in mitts)
2:06 rest
2:13 - 600m
2:01 rest
3:01 - 800m
2:02 rest
2:13 - 600m
2:11 rest
3:05 - 800m
1:09 rest (tried to start near Julien doing his longer intervals)
2:14 - 600m
Running 20:00 [2]
Rests (coming across the field on the 600's) and short warm down
Monday Mar 18, 2013 #
Running 58:00 [3]
Club run with Thomas and Patrick G
Sunday Mar 17, 2013 #
Orienteering 1:03:44 [4]
Orienteering at silver valley, much nicer weather than yesterday and great course by John. Was doing pretty good, until on the way to the most northern one along the road I got yelled at about not being on the road (turns out further down the road it says no foot traffic, but we thought it was ok on weekends)... so I went into the woods to not piss the guy off, but then approached the control from a really bad way and thrashed around on a hillside quite a bit. Near the end of the course I made a second error exiting the control in slightly the wrong angle and then not realizing since I saw someone else and thought oh he is going my way... turns out we were both making an error. Corrected quickly, but still lost some time since again I had a bad approach from where I was.
Orienteering 30:00 [2]
Picking up controls with Thomas
Saturday Mar 16, 2013 #
Snowshoeing 30:00 [1]
Dragging a pulk to Dog mountain (counting half, since it was only hard on the uphills). Thomas dragged it back (after we drank all the juice and ate a lot of the food ;)
Thursday Mar 14, 2013 #
Running 40:00 [3]
Warm up / warm down with Catherine, boys running a bit faster ahead
Running 16:00 [4]
8 times 2 minutes up gradual-ish hill, flattening out a bit for the last 20 seconds. Pretty consistent, but not so great on the 6/7 since stomach going a bit. 3rd workout in a row where it has been absolutely pissing...
Running 20:00 [3]
Running down the hill between intervals (always 2:30, so a little bit of rest at the bottom)
Wednesday Mar 13, 2013 #
Orienteering 24:30 [3]
Very wet WET at cates park - dog bones
Running 13:00 [2]
Picking up controls with Alison
Tuesday Mar 12, 2013 #
Stretching/exercises 20:00 [1]
Lunchtime yoga / core
7 PM
Running 26:00 [3]
Warm up
Running 18:07 [4] 4.8 km (3:46 / km)
Boys (Thomas, Julien, Gilles, and Graeme) were doing 4 times 1.6k, so Catherine and I did something a little different, but started with them on the first and third. 2 times 1200, 800, 400:
4:46
1:42 (rest)
3:01
1:43 (rest)
1:24
2:51 (longer rest with the boys)
4:36
2:02 (rest)
2:59
1:56 (rest)
1:21
4:46
1:42 (rest)
3:01
1:43 (rest)
1:24
2:51 (longer rest with the boys)
4:36
2:02 (rest)
2:59
1:56 (rest)
1:21
Running 21:00 [2]
Rests plus warm down and silly walks
Monday Mar 11, 2013 #
Running 44:00 [3]
Run in PS park with Thomas and Ian (with a few off trail sections in the nicer parts), cut it shorter so last bit was by myself.
Sunday Mar 10, 2013 #
Orienteering 35:00 [3]
Orienteering at Capilano River, checking the flagging tape was still there for Marg/Brian/Troy, and getting a few other control locations that John R had put out. Felt a lot easier when not pissing with rain.
Running 20:00 [3]
Running around after I was done, to look for others and to get back to the car.
Saturday Mar 9, 2013 #
Terrain running 1:50:00 [2]
Exploring Vedder ridge with Thomas and Ian... lots of dirt bikers around.
Friday Mar 8, 2013 #
Stretching/exercises 20:00 [1]
Lunchtime yoga, with a bit of core at the end
Running 45:00 [3]
Easier night run with Catherine, a bit of bushwhacking in some of the better places (but found some blowdown too). When I came back onto the trail from bushwhacking I think I came out on a different one than I expected (possibly made a hook while running in the forest) and did not re-orient till we hit the powerline! Lost in PS park... unusual for me.
Thursday Mar 7, 2013 #
Running 50:00 [3]
Warm up / down through trails in Stanley park
Running 15:00 [4]
10 times up a hill in Stanley park, 1:30 up, 2 mins down. I was running with Catherine, with the group of 4 boys ahead (Thomas, Gilles, Ian, and Graeme).
Running 20:00 [2]
Wednesday Mar 6, 2013 #
Orienteering 32:00 [3]
WET at Renfrew ravine, fun dark run
Tuesday Mar 5, 2013 #
Stretching/exercises 20:00 [1]
Lunchtime yoga + core
7 PM
Running 25:00 [3]
Warm up
Running 20:43 [4] 6.0 km (3:27 / km)
Somehow the workout ended up being that Julien was running 3 times 1 mile at around 84 second laps. So... we just had a group that kept doing 84 second laps, and people did the parts they could. For me that was the least (while Adam and Graeme split each into 2 or something like that). I did every second lap, then both the last laps.
1:25
1:21 rest
1:25
1:24 rest
1:25
1:22 rest
2:59
1:55 everyone rest
1:24
1:24 rest
1:24
1:23 rest
1:23
1:19 rest
2:59
3:03 everyone rest
1:25
1:21 rest
1:25
1:21 rest
1:25
1:20 rest
3:02
Stomach not doing so great by the last few (particularly the second half of the 400's.
1:25
1:21 rest
1:25
1:24 rest
1:25
1:22 rest
2:59
1:55 everyone rest
1:24
1:24 rest
1:24
1:23 rest
1:23
1:19 rest
2:59
3:03 everyone rest
1:25
1:21 rest
1:25
1:21 rest
1:25
1:20 rest
3:02
Stomach not doing so great by the last few (particularly the second half of the 400's.
Running 30:00 [2]
Rests, warm down and silly walks (~12 mins)
Monday Mar 4, 2013 #
Biking 40:00 [3]
Spin class
Biking 10:00 [5]
Bunch of pickups to higher cadences
Sunday Mar 3, 2013 #
Orienteering 1:30:00 [2]
Long terrain run / orienteering / exploring on top of the Mountain in Moran state park. Beautiful, but cold day. https://www.youtube.com/watch?v=c4DwAws6fAE
Saturday Mar 2, 2013 #
Running 10:00 [2]
Warm up
Orienteering 14:43 [4]
Running the sprint at Tacoma college
Orienteering 17:20 [3]
Running Thomas's course after, made 2 larger mistakes (one misreading the map on the first control, and another where I decided to cut through something I shouldn't have)
Friday Mar 1, 2013 #
Orienteering 43:00 [3]
Running around the permanent controls at saint Edward state park, down near where Thomas's conference was near Seattle
Running 18:00 [2]
Warm up / down