Training Log Archive: salal

Run with petra in the PS park trails, then met back up with the boys to do some stairs. No one was feeling very good, so only did 2.

2:48
2:47
Stairs, legs shaky after...

Run with petra and meghan at deer lake. About half running in the lumpy grass (terrain running). It hailed...

ran the WET course from a few weeks ago at Acadia/UBC. Felt ok for the first bit, but then felt rather weak at the end, perhaps from running unusually late at night...

jog to start and back from finish.

One leg stuff for glutes / hip abductors, lunges with bar, 1 legged squats
Arms (lats, push ups, etc), core, stretching (glutes, hamstrings, etc).

WET at Deer lake. Fun course! Good training for me on a map I am rather familiar with. Gar called it "filling station O", there were 3 locations with clipboards showing all the controls. At the start we were only told these 3 locations. I ran to the first one, where I memorized a few close ones, then came back to it, and memorized a few more that transported me to the next station. At the next one I tried to memorize 7 controls (in order to get me to the third filling station, but knowing I could bail out there)... but really screwed up on the third (after a long running section) choosing a parallel feature and wasting a few minutes running around in the long grass searching for the flag. Managed to recover by finding on of the other controls I had memorized and coming back to the right sport in relation to that one. Was ok with the last bits, but often searched for the flag. Have to work on getting by mind to shut up about other random topics and focus on the task at hand...
Some slow running/stopping at the "stations", but tried to push it reasonably hard between the controls. Some sections of terrain running in the bushy lumpy grass.

C • nice exercise 1

warm down with petra

Warm up and one stride before starting intervals. Buses were jammed, and I was late.

Five times 1200m. Failed to take splits on the first one, but I think it was a bit faster like the last one. Pretty even pace, felt ok, but definitely not fast. Unable to keep up to Petra. Need to do more intervals...
~4:42
~2:00
4:45
2:00
4:45
2:03
4:46
1:56
4:41

rest between intervals

ABC's, lunges, 6 strides, and warm down jog

Long run on trails on the north shore. The trails were muddy, then progressively more and more covered in snow. Took a nasty spill on a slippy bridge. Ran by myself for a lot of it, trying to keep an ok pace to find the boys again eventually...