Training Log Archive: salal

Four times up a gradual hill (about 420 metres), until past the crest. Tummy not so great at beginning, and warm up was really slow, but started to feel better.
2:13 Interval
2:40 Rest
2:17 I
2:41 R
2:09 I
2:57 R
2:10 I

ran over to a steeper shorter hill

six times up the short steep hill. Felt pretty good, but could feel the legs get heavier earlier and earlier on going up the hill. Variance in times may be because of indistinct start/finish.
55
1:16
52
1:24
54
1:28
53
1:31
51
1:22
52

to/from gym

Arms, core, legs (squats and lunges with weight). Felt it in my pecs the next day.

Went for a nice hike with my Aunt, then at one point we seperated and I went for a bit of a run then caught back up with her. Unfortunately I did not really find the right trail and there was a lot of snow I kept on punching through. I was wearing 3/4 length pants and my legs were frozen and bleeding (the snow was old and grated). Finally my ``trail`` ended, and I got out the map of the area and realized I was no where near where the trail was supposed to be... I should have looked at the map waaaayyy earlier (like 25 mins before when I started out on the trail). I made it back following my footprints, and then decided I could not find the trail and had already given my aunt enough of a head start. Caught up to her about 15 minutes before reaching the car.

checking control locations

Ran the course at race pace (had seen all the control locations, but not exactly in the same order), it was easy nav, with some reasonable hills... fun to push it when you know you likely will not make mistakes.

More wandering around on the map afterwards... it is a bit out of date.

run out along the flat along the river (unfortunately no hills in st. Jean sure richelieu).

Decided that after I turned back at exactly 6km, I would try to beat my time back. So it turned into a tempo, where I made sure I kept it below 5 mins/km on my watch.

Six times 200m, jogged over to the track and Simon, the head coach of CIOR, was doing some 200m. Taking the opportunity to run with someone near me I did his last ones (my first 3) then 3 more. Headwind on one end of the track.
36
1:55
36
2:03
39
1:29
37
1:29
41
1:29
38

warm down and jog between intervals

Intervals on a really old soft and lumpy rubber track at the military college. Six times 800m
3:10 Interval
1:59 Rest
3:09 I
1:59 R
3:07 I
1:58 R
3:08 I
1:58 R
3:08 I
1:57 R
3:10 I
Slow... no one to run near/ahead of me, and the track is really squishy, and has alot of lumps. Actually, it may make it better for orienteering training ;)

warm down and rest between intervals

run around North Hatley, and up to robin hill.