Training Log Archive: salal

Orienteering at rice lake, some nice woods sections at the beginning and some more trail running/route choice at the end.

Picked up controls

Climbing at lighthouse park with my brother and evan, spent a few hours there climbing and belaying - it was nice to be outside so much before the week which was mostly swallowed up by a conference.

Intervals up a steep hill near jericho (it had been raining/was muddy so apparently we could not use the trail hill).

10 time 45 seconds hard up the hill, and 1:30 rest and jog back down.

Longer warm up and strides

6 times 400 meters, getting progressively faster till more or less maxing out.
1:21:17
2:39 rest
1:20:25
2:39 rest
1:19:14
2:40 rest
1:19:35
2:40 rest
1:18:82
2:40 rest
1:17:02
Then somehow got convinced to do 2 200's since after 5 400's rachel had started to struggle a bit (by her standards, which is still way faster than I could dream ;), so switched to 4 200's.
4:49 rest
34:81
2:39 rest
34:85

Rests, and warm down

Mass start orienteering, dragged behind jamie stewart and magnus for the first part, then by myself. Great course, made good use of the area.

Pick up controls

Warm up and strides

Pathetic attempt to drag my sore legs around the track, and we had not properly read the workout... so changed halfway when mike showed up (and we still apparently took too much rest).
6:11 - 1600m
3:01 rest
6:06 - 1600m
3:03 rest
5:00 mins ~ 1325m
3:00
5:00 mins ~ 1300m

Rests and warm down