Training Log Archive: salalIn the 7 days ending Nov 9, 2008:
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Sunday Nov 9, 2008 #
Cyclocross 37:00 [3]
First ever Cyclocross race. Complete mudfest, and got muddier every lap, by the 3rd lap I was running a good portion of the course... since it was faster. Need to work on my bike handling skills... and perhaps buy some knobier tires.
Intervals 9:08 [4] 2.4 km (3:48 / km)
Not very fast intervals tailing patrick on parts of his longer interval. Legs feeling a bit heavy.
1:27 - 400m
1:20 - rest
3:06 - 800m
3:25 - rest
1:27 - 400m
1:25 - rest
3:08 - 800m
1:27 - 400m
1:20 - rest
3:06 - 800m
3:25 - rest
1:27 - 400m
1:25 - rest
3:08 - 800m
Running 42:00 [3]
warm up/warm down, some strides and silly walks, and rest between intervals
Saturday Nov 8, 2008 #
Running 2:05:00 [2]
trail run on the north shore, at the beginning I was with magnus, patrick and john, then mostly ran by myself.
Intervals 1:00 [4]
sprints up someones driveway with patrick and john, every second was an accel, and the other a jumpy run focusing on technique.
Swimming 30:00 [3]
swimming in the overcrowded kerrisdale pool, a little more than half breast stroke vs front crawl
pool running 5:00 [2]
Friday Nov 7, 2008 #
Running 44:00 [2]
Run to QE, then accels across some muddy greens on the pitch and putt. Unable to go that fast as it was muddy and I was slipping when pushing off hard from the grass.
Running 20:00 [4]
Tempo on the way home.
Thursday Nov 6, 2008 #
Running 1:14:00 [2]
Run with Todd, over to the park and through some trails, then back and stopped to sprint up and down the stairs 6 times.
Intervals 1:00 [4]
6 times up the stairs (~10s)
Tuesday Nov 4, 2008 #
Running 24:00 [3]
warm up, some strides
Running 7:00 [3]
1:20 - 400
2:44 - r
1:22 - 400
2:35 - r
1:21 - 400
2:31 - r
1:23 - 400
2:34 - r
37 - 200
2:26 - r
36 - 200
four times 400m on track, then two times 200m
2:44 - r
1:22 - 400
2:35 - r
1:21 - 400
2:31 - r
1:23 - 400
2:34 - r
37 - 200
2:26 - r
36 - 200
four times 400m on track, then two times 200m
Running warm up/down 25:00 [2]
Rest between intervals. 50m accelerations trying to take short steps, silly walks, warm down.
Monday Nov 3, 2008 #
Stretching/exercises 1:00:00 [1]
Runners yoga, lots of squating, transitioning, and lowering yourself down from plank (and a few push ups). Also some painful stretching!