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Training Log Archive: salal

In the 7 days ending Jun 10, 2011:

activity # timemileskm+m
  Running3 3:35:32 1.86 3.0
  Orienteering1 1:25:00
  Rock climbing1 1:00:00
  Biking1 1:00:00
  Stretching/exercises2 55:00
  Walking1 45:00
  Total7 8:40:32 1.86 3.0

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Friday Jun 10, 2011 #

Stretching/exercises 45:00 [1]

Runners Yoga - arrived rather late, apparently I am the real troublemaker ;)

Thursday Jun 9, 2011 #

4 PM

Running 30:00 [3]

Warm up

Running 10:32 [5] 3.0 km (3:31 / km)

Kept hoping Rachel would show, since she was supposed to be there... but got stuck at work. Rob and I got through the workout together, just perhaps missing that last little push of seeing Rachel speed ahead of me ;)
(from the yellow line, back near the toilets)
1:47 - 500
2:10 rest
1:45 - 500
2:09 rest
1:44 - 500
2:06 rest
(from the curved white line on the far side (the wind might be less on that straight) - I think it was a tiny bit further)
1:47 - 500
2:18 rest
1:45 - 500
2:25 rest
1:44 - 500

Running 20:00 [2]

Rests and warm down

Wednesday Jun 8, 2011 #

Orienteering 1:25:00 [2]

Checking control locations at Sumas.

Biking 1:00:00 [3]

Kristian changed my tires back to road tires, and we went for a ride out to iona. Nice to take advantage of the good weather!

Tuesday Jun 7, 2011 #

5 PM

Running 30:00 [3]

Warm up, missed the group and thought I might have to do the workout alone. So I picked up some girl (her name was alicia) from the faster girls group that trains on the track sometime... since it looked like no one from her group was coming. We warmed up together, then ran into mike/kristian/rob near the track.

Running 25:00 [4]

4:51 - out towards the PS park office
1:56
5:03 - loop from the parking lot around and back to the office
1:56
5:01 - loop
1:57
5:02 - loop
2:00
4:59 - loop
All of them mike and kristian were ahead by a gap, and I was slightly ahead of rob/alicia. Then near the end they would surge more and rob would usually pass me (in the last 100m or so ;). Pretty much ran together as a little group of 3 in a triangle.

Running 35:00 [2]

Rests, warm down, silly walks etc.

Monday Jun 6, 2011 #

Running 1:05:00 [3]

Club run, some faster bits... since Kristian took off a few times near the end :)

Stretching/exercises 10:00 [2]

Some plyometrics and core on the st georges field on the way back.

Sunday Jun 5, 2011 #

Rock climbing 1:00:00 [1]

Day at the smoke bluffs, lots of scrambling around... thought I might go for a run, but it was nice to hang out with the group.

Saturday Jun 4, 2011 #

Walking 45:00 [1]

Hike up the chief with people from work, not counting a lot of it... but we broke off into a pretty fast group for a bit and did an extra peak (3rd), then went back to 2nd over zodiac. Then when we came down 2nd (after lunch) we saw these rebar ladder things on the side of the rock, so went up 1st from the backside. Cool route, as long as we can trust those pieces of rebar...

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