Training Log Archive: salalIn the 7 days ending Oct 7, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Oct 7, 2012 #
Running 20:00 [2]
Warm up
Running race 32:14 [4] 8.0 km (4:02 / km)
Victoria 8k (Thomas dragged all of us out to do a road race ;)
Orienteering 40:00 [4]
Otervals with Catherine, Gilles and Thomas at Royal roads along the escarpment.
Running 10:00 [2]
Run back from far end after
Running 30:00 [2]
Running to / from the far side of the lake at thetis, legs felt like lead even up medium hills
Orienteering 50:00 [3]
Alternating controls with Catherine on mostly decent terrain at Thetis (although as usual we found some patches of salal)
Saturday Oct 6, 2012 #
Orienteering 35:00 [3]
4 loops on the nice hill at Juan de fuca
Orienteering 19:00 [4]
Running around after Gilles on Juan de fuca. Over on the bad ankle... but just achy/sore after (and maybe a tiny amount more inflammation).
Friday Oct 5, 2012 #
Stretching/exercises 20:00 [1]
Lunchtime stretching group
Thursday Oct 4, 2012 #
Running 55:00 [3]
Longer warm up (with Catherine and Gilles), and short warm down. Also, runs down between the hills intervals.
Intervals 16:00 [4]
8 times hills - 2 minutes up + 2 mins down on the steep hill near the beach. Gilles getting way ahead and around the corner, and me just to the intersection.
Wednesday Oct 3, 2012 #
Orienteering 33:20 [4]
Fun course in champlain heights with phi loop and some 3/5 boxes to make you think :)
Tuesday Oct 2, 2012 #
7 PM
Running 25:00 [3]
Warm up with the group
Intervals 17:56 [4] 4.8 km (3:44 / km)
4 by 1200m with Catherine, starting at the same time as the boys who were doing 1600m. Have discovered it is best if Catherine leads for the first lap, since I have a tendency to start too hard... and me breathing down her neck pushes her I think.
4:30
3:03 rest
4:29
3:40 rest
4:29
3:45 rest
4:28
More consistent than the boys :P
4:30
3:03 rest
4:29
3:40 rest
4:29
3:45 rest
4:28
More consistent than the boys :P
Running 22:00 [2]
Rests, then silly walks (and a bit of plyos) and short warm down after
Monday Oct 1, 2012 #
Running 1:10:00 [3]
Club run with Catherine and Gilles