Training Log Archive: salalIn the 7 days ending Jan 23, 2011:
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Sunday Jan 23, 2011 #
Orienteering 1:50:00 [4] 20.8 km (5:17 / km)
Score orienteering in PS park. Good course set by Andrea, quite a few places with different options. Very enjoyable! Scratched up my legs a bit with a few sections of bushwhacking, but mostly trail running.
Map: http://orienteering.ca/doma/show_map.php?user=loui...
Map: http://orienteering.ca/doma/show_map.php?user=loui...
Saturday Jan 22, 2011 #
Running 32:00 [3]
Warm up and down with the group.
Running 33:00 [4]
Fartlek with Mike and Rachel, good pace on the pick ups sometimes trying to keep closer to Mike.
Friday Jan 21, 2011 #
Stretching/exercises 1:00:00 [1]
Runners yoga, bit more fluidy and stretchy today as Natalie was subbing. But she had a much more calming voice and focused more on the breathing which was good.
Thursday Jan 20, 2011 #
Running 35:00 [3]
Warm up with the group... slushy
Running tempo 29:40 [4]
Out and back tempo with Rachel. Turned around just a few seconds after 15 min.
Wednesday Jan 19, 2011 #
Running 30:00 [1]
Putting out pin flags in the morning and updating the map in parts.
Orienteering 18:00 [2]
Picking up controls in the dark.
Tuesday Jan 18, 2011 #
7 PM
Running 23:00 [3]
After missing the group run cause of my poster presentation I finally lugged my sorry ass out.
Warm up and strides.
Warm up and strides.
Intervals 15:25 [5] 4.0 km (3:51 / km)
3:05 - 800m
1:30 rest
3:06 - 800m
1:30 rest
3:05 - 800m
1:30 rest
3:05 - 800m
1:30 rest
3:04 - 800m
Not particularly fast, tired after a long day of rushing around and all alone on the track. Also the track had a thin film of frost/ice on it that made it hard to get a good push off grip.
1:30 rest
3:06 - 800m
1:30 rest
3:05 - 800m
1:30 rest
3:05 - 800m
1:30 rest
3:04 - 800m
Not particularly fast, tired after a long day of rushing around and all alone on the track. Also the track had a thin film of frost/ice on it that made it hard to get a good push off grip.
Intervals 17:00 [3]
rests, silly walks / lunges / some mobility...
Warm down back to the office.
Warm down back to the office.
Monday Jan 17, 2011 #
Running 1:08:00 [3]
Run with Nate in PS park, took a sketchy trail off from Camosun bog... it pittered out and devolved into bushwhacking in a few bits, and went through some salal that had a huge puddle underneath. Some nice little sections of the trail though...