Training Log Archive: salal

First a 45 minute slower run with a friend of Nate's, then a run along the seawall of ambleside in the sun with John and Thomas.

Tiny warm up running around near the start (took us forever to register), then about 10 minutes warm down with a girl I had run some of the race with.

Gunner shaw cross country race, things were reasonbly frozen this year and they diverted us from the huge puddle section cause it would have been dangerous (cold cold water and ice on top that might cut people). Some sand running along the beach, and one stagnant river crossing (it smelt like manure and there was no option but to step right into it). Ran pretty even splits on the two loops.

Ankle/foot exercises

Short run down to wreck beach, along and up the anthropology stairs.

Long warm up through pacific spirit park with Nate, Thomas and Ian. Strides on the track.

Five times broken 600m (run 400, jog 200, run 200)
1:24 - 400m
1:38 - jog
40 - 200m
1:58 - rest
1:22 - 400m
1:32 - jog
40 - 200m
1:58 - rest
1:21 - 400m
1:44 - jog
39 - 200m
1:55 - rest
1:21 - 400m
1:32 - jog
40 - 200m
1:54 - rest
1:21 - 400m
1:32 - jog
39 - 200m

Jogging between intervals and warm down

Club run with Zoltan, medium paced, some silly walks at the end when Zoltan said he wanted to cool down ;)

Run with thomas to Safeway and back

Some plyos with thomas outside our appartment on the grass