Training Log Archive: salalIn the 7 days ending Jun 12, 2011:
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Sunday Jun 12, 2011 #
Orienteering 2:00:00 [2]
Putting out and picking up controls at Sumas. Beautiful day, did not anticipate the bugs.
C • tnx 2
Saturday Jun 11, 2011 #
9 AM
Running 28:00 [3]
Warm up from bus stop to Mikes, then with Rachel and Mike.
Running 35:00 [4]
5 times 7 min threshhold, with 1 minute rest in between.
I paced the first 3... then mike decided he would go harder on the last 2 (he has been a bit sick, so did not want to push too much the whole time). Rachel went with him on the 4th (I think perhaps since she thought he might stop at the 4th repeat), so I was behind going my threshold pace. Then on the last one when mike pulled up beside me I went with him a bit, eventually dropping back a bit... but rachel was tired from the 4th so was behind me.
I paced the first 3... then mike decided he would go harder on the last 2 (he has been a bit sick, so did not want to push too much the whole time). Rachel went with him on the 4th (I think perhaps since she thought he might stop at the 4th repeat), so I was behind going my threshold pace. Then on the last one when mike pulled up beside me I went with him a bit, eventually dropping back a bit... but rachel was tired from the 4th so was behind me.
Running 12:00 [3]
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
(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.
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.