Training Log Archive: salalIn the 7 days ending Apr 24, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Apr 24, 2011 #
10 AM
Running 2:05:00 [3] 10.0 km (12:30 / km) +900m 8:37 / km
Second stage of squamish running retreat:
Trail run with Magnus to the Squaw, the slightly larger but more treed hill behind the chief. Nice soft, sometimes almost non-existent trail. Beautiful forest in places.
Trail run with Magnus to the Squaw, the slightly larger but more treed hill behind the chief. Nice soft, sometimes almost non-existent trail. Beautiful forest in places.
1 PM
Rock climbing 10:00 [0]
Fooling around on some boulders before the get wet (it was nice weather - but the rain is moving in)
4 PM
Running 39:00 [3]
Squamish running retreat, stage 3:
Faster run around the lakes loop (stump, alice and some other lakes). Still a bit full from lunch, so not as fast as I should have been.
Faster run around the lakes loop (stump, alice and some other lakes). Still a bit full from lunch, so not as fast as I should have been.
Saturday Apr 23, 2011 #
10 AM
Running 30:00 [3]
Warm up run.
Intervals 12:00 [4]
8 times 1:30 up the steep dirt trail with Rachel ahead of me. 3 mins jog down the hill and rest (about 2 something to get down the hill).
Running 43:00 [2]
Rest and warm down.
3 PM
Running 1:55:00 [3] 10.7 km (10:45 / km) +600m 8:24 / km
First stage of squamish running retreat:
Long trail run starting in the smoke bluff area with Thomas and Magnus. Some bushwacking/exploring. Fantastic weather, wearing shorts and a t-shirt and actually got thirsty.
Long trail run starting in the smoke bluff area with Thomas and Magnus. Some bushwacking/exploring. Fantastic weather, wearing shorts and a t-shirt and actually got thirsty.
Friday Apr 22, 2011 #
Running 43:00 [3]
Run in the woods with Magnus.
Thursday Apr 21, 2011 #
4 PM
Running 35:00 [3]
Warm up and strides
Intervals 4:50 [5] 1.6 km (3:01 / km)
~38
rest - 2:10
36.79
rest - 2:13
36.66
rest - 2:11
36.61
rest - 2:10
35.83
rest - 2:11
35.64
rest - 2:17
35.04
rest - 2:13
34.58
Eight times 200 metres, with Rachel and Dorian. Tried to do as mike said and go faster on each one till the last were at max.
rest - 2:10
36.79
rest - 2:13
36.66
rest - 2:11
36.61
rest - 2:10
35.83
rest - 2:11
35.64
rest - 2:17
35.04
rest - 2:13
34.58
Eight times 200 metres, with Rachel and Dorian. Tried to do as mike said and go faster on each one till the last were at max.
Running 45:00 [2]
rests, silly walks and lunges, and warm down.
Tuesday Apr 19, 2011 #
5 PM
Running 25:00 [3]
Warm up and strides
Intervals 17:17 [5] 4.8 km (3:36 / km)
5 times 800m with Rachel and Rob, then 2 time 400. Since we started a bit later there were a lot more people on the track. Felt a bit empty since perhaps not enough for lunch...
2:56 - 800m
2:20 rest
2:55 - 800m
2:24 rest
2:54 - 800m
2:28 rest
2:55 - 800m
2:23 - rest
2:56 - 800m
2:27 rest
1:21 - 400m
2:02 rest
1:20 - 400m
2:56 - 800m
2:20 rest
2:55 - 800m
2:24 rest
2:54 - 800m
2:28 rest
2:55 - 800m
2:23 - rest
2:56 - 800m
2:27 rest
1:21 - 400m
2:02 rest
1:20 - 400m
Running 30:00 [2]
Rests, abc's and short warm down