Training Log Archive: marie

Rhonda's yogalates as warm up & cool down

A modified version of Rockgympa, done in 37 x 30s intervals with 10s rest. With the short rest it's still a tough workout. The hard working troop: Charlie, Rhonda, Jeff, Judy, JJ, Susie, Neil & Mike. Spectating from the spinning bikes: Gail, Kissy & Joe. Thanks to Boris for sharing the gympa-instructions!

C • Nice! 1

Event: RHINO night-O
 

First run below freezing this winter. Warm up jog with Neil.

Not a clean run. Had trouble on 1, 5 & 7, leaving 3, punched 9 before 8, leaving 10, went through green from 12 which was tough. Night-o is so much fun though!

FR 4.151km

Revenge! Went out on the short course which had more trail running. Stood by the trail junction before 2 and saw the control reflector but didn't think it was mine for some reason. And getting tired from 8 to finish. But apparently not as tired as Neil from the barn to the basketball hoop ;-)

FR 2.55km

And then a delicious spread of food & desserts, as always a fantastic Holiday party hosted by the wonderful Charlie & Rhonda. We had a lot of fun!

RHINO-long - Splits

RHINO-short - Splits

Nice long run with Becky, chatting away.

Warm up jog where we ran into a Swedish woman with two girls in a stroller, stopped to chat for a little bit =)

Really fun orienteering interval session with Becky at Yale campus. Great course desinged by Jeff T, thanks!

Where there was route choice option to the first control, we would start at the same time and go different ways. Even if one option looked better beforehand we would end up punching the control at the same time. On the other intervals one of us started 15s after the other and chased.
Becky has some advantage since she made this map. I had to make a lot map stops, to be able to read the details.

5.39 (2.50)
I went right to #1

4.18 (1.56)
Becky was much quicker on this tricky one

3.57 (3.01)
Becky caught me and we ran fast

4.50 (5.41, bathroom break)
I went right to #12

4.25 (1.39)
I went left through the stair-maze to #16, we got to the control at the same time, ran together, I mis-punched #18 together with Becky but realized after she took off and corrected

3.52 (2.47)
contruction and the building by #20 was gone

5.47
I went right to #24 was a bit confused while one of those green areas was missing, ran on top of the yellow hill to the finish

Lots of giggles, this was great!

Cool down jog around the block. Kavle-hals! (relay-throat) Dry coughing the whole drive home, meant I had been running fast.

http://www.rostapahelena.com/

Anna came along to early morning core class =)

Calves are still pretty sore, couldn't get my heels down in the downward dogs.

Astrid was subbing for Shana, woo! She did a great job!