Training Log Archive: salalIn the 7 days ending May 13, 2012:
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Sunday May 13, 2012 #
Orienteering 55:00 [2]
Putting out SI / flags on the stands
Orienteering 57:00 [2]
Picking up some of the far controls, fell hard on my knee on a downhill (and when I got home I realized it was also my shin, since there is a bump there too)... in quite a bit of pain lying there for awhile (I hit it on a rock). Much more painful than yesterdays stick adventure. My body is so beat up...
Saturday May 12, 2012 #
Running 36:00 [3]
Putting out stands
Orienteering 1:20:00 [2]
Putting out the far flags. Ran into a stick with my tummy... was quite painful
Thursday May 10, 2012 #
Stretching/exercises 10:00 [1]
Lunchtime stretching, did just at bit of yoga type stuff at the beginning then showed then a circuit or stretching/core alternations and ended up just watching and correcting postures and telling them when to switch (badly since I kept forgetting to start my watch).
5 PM
Running 30:00 [3]
warm up and strides
Intervals 8:04 [5] 2.4 km (3:22 / km)
8 times 300m, bit windy coming around the corner
1:03 (2:15 rest)
Took shoes off
1:00 (1:58 rest)
1:00 (1:58 rest)
1:01 (1:59 rest)
Shoes back on
1:02 (1:56 rest)
59 (2:00 rest)
1:00 (2:00 rest)
59
1:03 (2:15 rest)
Took shoes off
1:00 (1:58 rest)
1:00 (1:58 rest)
1:01 (1:59 rest)
Shoes back on
1:02 (1:56 rest)
59 (2:00 rest)
1:00 (2:00 rest)
59
Running 30:00 [3]
Silly walks, and longer warm down through the woods
Wednesday May 9, 2012 #
Orienteering 35:00 [3]
Putting out pinflags (~15mins), then controls
Tuesday May 8, 2012 #
Running 33:00 [3]
Longer warm up, where mike took us on a new trail he found (or really and old tiny trail that the bikers have gotten too and re-enforced slightly).
Intervals 17:16 [4] 4.4 km (3:55 / km)
4 times ~1100m road loop with the guys. Starting 30s ahead and being passed near the end (or earlier in the case of the first one, since it was on the slow side).
4:33
1:07 rest
4:14
1:14 rest
4:13
1:25 rest
4:16
4:33
1:07 rest
4:14
1:14 rest
4:13
1:25 rest
4:16
Running 20:00 [3]
Rests and warm down. Forgot socks so ran without, and by the time I got back I bled into my shoes at the top of my heels where they cut in...
Monday May 7, 2012 #
Stretching/exercises 20:00 [1]
Leading more yoga type lunchtime stretching