Training Log Archive: spinnerIn the 7 days ending Sep 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Sep 30, 2012 #
11 AM
Running warm up/down 30:00 [2]
Orienteering race 1:15:59 10.8 km (7:02 / km) +76m 6:48 / km
ahr:169 max:183
Orienteering race at Lac Beauchamp. fairly good race. fun course.
Saturday Sep 29, 2012 #
Mapping 1:30:00 [0]
mapping at Burnt Lands. almost finished.
Friday Sep 28, 2012 #
Running warm up/down 12:00 [2]
Running tempo 18:10 [4] 4.4 km (4:08 / km)
School Terry Fox run.
Thursday Sep 27, 2012 #
6 PM
Orienteering 37:53 5.85 km (6:29 / km) +16m 6:23 / km
ahr:167 max:182
Orienteering training at McCarthy Woods.
Wednesday Sep 26, 2012 #
6 PM
Running 1:13:36 10.39 km (7:05 / km) +154m 6:36 / km
ahr:165 max:186
OOC running training at Carlington Park this week. started with a few controls for warm-up, then went to the "matrix" and did a bunch more. then ran to the top of the hill and did four sets of a double criss-cross down then up the big, out to a control letter then back to a corner of reservoir, run a ~500 m loop on top of the reservoir, run back to the start for next set.
Tuesday Sep 25, 2012 #
3 PM
Running 45:00 [3] 4.5 km (10:00 / km)
XC running practice. ran to the Quickie and back for warm-up, then went to the track and did 4x100m, and 3x200m on the soccer field then finished with 2x400m on the track.
Core Strength 10:00 [3]
Then did some core.
Monday Sep 24, 2012 #
7 AM
Running 27:00 [3] 5.0 km (5:24 / km)
XC running practice. ran down to the Kanata avenue hill, did a repeat of it, then ran back to school. finished with a cool-down lap of the track.