Training Log Archive: salalIn the 7 days ending Jun 22, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jun 22, 2008 #
Orienteering 2:00:00 [2]
Running around after the athletes at mont royal, sometimes at a reasonable pace :)
Saturday Jun 21, 2008 #
Running 25:00 [3]
Warm up and 5 strides
Intervals 11:20 [3] 3.2 km (3:32 / km)
Eight times 400m with Monica, she started keeping up to me for the 1st 100m, but in the end about 13 seconds behind. Good to have someone else on the track to keep going with!
1:25 Interval
2:15 Rest
1:25
2:15
1:24
2:16
1:24
2:15
1:26 Got a cramp in my stomach muscle on the right side (managed to stretch it out somewhat)
2:20
1:26
2:15
1:24
2:16
1:24
1:25 Interval
2:15 Rest
1:25
2:15
1:24
2:16
1:24
2:15
1:26 Got a cramp in my stomach muscle on the right side (managed to stretch it out somewhat)
2:20
1:26
2:15
1:24
2:16
1:24
Running 16:00 [2]
walk/jog between intervals
Running 17:00 [2]
warm down, abc's, lunges, and 1 stride
Orienteering 40:00 [2]
checking control locations at mont royal
Friday Jun 20, 2008 #
Running 1:30:00 [2]
Running around on trails on Mt st. Gregroire with my GPS watch to be able to import them into ocad. Steep hill, and went up and down it twice, also ended up doing some scrambling up rocks in the quarry.
Weight training 40:00 [1]
At the gym, stretching, arms, 1 legged stuff, squats with weight, core
Running 9:00 [3]
run to and from the gym
Thursday Jun 19, 2008 #
Running 24:00 [3]
Running up to the top of the hill where the map is, and back down.
Orienteering 42:00 [2]
Jogging to put out controls, it was pretty slow as I was careful and it was technical, but did some more running later when I followed teams, so counting some parts of each I guess ;). Thomas would be jealous as I was on a 1970's map... simple but good!
Wednesday Jun 18, 2008 #
Running 1:45:00 [2] 11.0 km (9:33 / km)
Checking out an area for a race, went around and up a large hill, along in the terrain, then back down, then straight back up the hill (practically crawling) then around in the terrain and back down. Some faster paced stuff on trails (5 mins/km), and some really slow hill climbing/terrain running.
Running 20:00 [2]
Warm up and five strides
Intervals 18:00 [4]
Pyramid intervals with Monica (lagging pretty far behind with tight hamstrings). Supposed to be 2/4/6/4/2 with 3 mins of rest between each, but not exact... got into a zone on the last one, and had run 600m before I realized I had gone over 2 mins.
2:03 - 500+ m
3:19
4:00 - ~1000m
3:02
6:01 - ~1600m
3:25
4:01 - ~1000m
3:19
2:24 - 600m
2:03 - 500+ m
3:19
4:00 - ~1000m
3:02
6:01 - ~1600m
3:25
4:01 - ~1000m
3:19
2:24 - 600m
Running 12:00 [2]
Jogging/walking between intervals
Running 12:00 [2]
ABC's, lunges, and 1 stride, then jog home
Tuesday Jun 17, 2008 #
Running 30:00 [2]
Picking up flags
Weight training 35:00 [1]
Arms, core, 1 legged stuff, squats with weight, stretching for legs/hips/back.
Running 13:00 [2]
Jogging to get laundry and to and from gym.
Monday Jun 16, 2008 #
Running 23:00 [3]
Setting flags on the ski hill with an air photo, some climb at first, then all fast (but wet) downhill running.
Orienteering 1:12:00 [2]
Putting out controls at sutton. Wet and muddy.
Running 5:18 [4] 1.08 km (4:54 / km)
Tempo
Running a muddy squishy trail loop, with two reasonable sized hills, while waiting for pierre to come back (good to have a slower partner - gives me time to train ;)
Running a muddy squishy trail loop, with two reasonable sized hills, while waiting for pierre to come back (good to have a slower partner - gives me time to train ;)
Running 10:32 [4] 2.18 km (4:50 / km)
took 2 minutes rest, then ran it again 2 times in a row.
5:14 - 1.08km
5:18 - 1.10km
5:14 - 1.08km
5:18 - 1.10km