Training Log Archive: salal

Sport tracks thinks my run was longer than the gps originally said... not sure which # to put in. First part of our run was more of a fast walk uphill, but then picked up the pace especially once we got to the more undulating slightly downhill trail in the alpine. Then a long section of technical downhill at the end. Nice day!

Bike around some of the better biking roads near ubc

Bused to the north shore and ran the baden powell back towards grouse from lynn with Nate.

Run up the BCMC, not too many people - so better than the grind. Bit longer, and a little bit of a flatter traverse bit near the top, but pretty much as steep going up just less built up with steps. Some guy at the top told me it is somewhere around 5 mins slower.

Jerry's warm up (mobility) exercises. He posted videos about them for the running clinic.
link

C • jerry z and co 4

Warm up run, running drills and strides

(3 times 400 + 1200m) time 2, on a road loop of 1200m with about 2 mins rest between and 4 for the 1200 (slightly longer so the group could get on average full rest), so some slightly different times for the different parts for the 400m (first = flat, second = one short steep hill, third = slightly downhill).
1:21 - 400m
2:10 - rest
1:24 - 400m
2:01 - rest
1:22 - 400m
2:27 - rest
4:39 - 1200m
4:37 - rest
1:23 - 400m
2:00 - rest
1:24 - 400m
2:04 - rest
1:19 - 400m
2:23 - rest
4:33 - 1200m
Managed to keep the pace ok, despite increasing bowel issues (found the bushes quickly after)

rests

Warm down

Jerry's strength exercises

WET at confederation park - memory orienteering, with a small piece of map at each control. Enjoyed the exercise, but often felt like I lost the detail of the area in the control circle... and so had some problems finding the control.

Late night run by myself - turned into a bit of a fartlek with some higher intensity bits. Also, some windsprints with my parachute thingy afterwards.

C • I'm coming to visit again!! 10

Strength, including some core and arm stuff