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Training Log Archive: the kempster

In the 7 days ending Oct 13, 2008:

activity # timemileskm+m
  running2 2:06:32
  weights3 2:05:00
  orienteering2 1:59:30
  cycling2 52:00
  strength1 15:00
  Total6 7:18:02

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Sunday Oct 12, 2008 #

orienteering race 1:02:22 [4]

fun race today!!! felt just a tad tired throughout the course but my orienteering felt pretty good. tried to avoid the trails just for fun of running through the woods. one mistake on control 5 where i was too far south and as i finally found the control, i saw my dad coming up behind me and he had started 3min after me! ahhhhh!!!! kicked it up from la-di-da mode, to can't-let-the-old-man-beat-me mode. sped off through the woods on lost him on the hill on the way to 6. kept the speed up for the last 3 controls and my route to 9 was so gorgeous!! straight through the green; through all the brambles and prickly stuff, to come out right where i wanted!! yes!! i love it when that happens!! unfortunately i messed up 10 losing a minute and about 1min after i finished he came running in with a big smile on his face cause he knew that he had me! ooh shucks!!! :)

Saturday Oct 11, 2008 #

orienteering 37:43 [3]

well this was a disastrous disaster if i ever saw one!!! i actually just blew up out in the woods and then kept simmering and randomly exploding throughout the whole course. felt like was going to puke right at the beginning, and that feeling never went away... :S
first control was great, 2nd control was awful, 3rd was awful, 4th was ok, 5th was kinda bad, 6th was bad, 7th was ok, 8th was ok, 9th was good, 10th was ok, 11/go control sucked!!! ended up coming out of the woods half way to the finish and had to run up the finish chute, punch, and then "sprint".
not cool...

orienteering 19:25 [5]

tough running race, but great orienteering! yay!

Friday Oct 10, 2008 #

Note

roofing from 6:30 to 9... school... roofing through lunch and music class... chemistry. hehe busy day!!!

weights 50:00 [3]

ab stuff and then running

Thursday Oct 9, 2008 #

weights 30:00 [3]

cycling 17:00 [1]

Wednesday Oct 8, 2008 #

running warm up/down 10:00 [1]

first part of the loop for warmup

running intervals 19:40 [4]

the rest of the loop going 30sec hard 30sec easy. got my dad out again and so i felt like i was actually pushing hard this time! felt fabulous!!! like always, we jogged to the last stopsign, and then just let 'er rip for the last block before home. yeah!!! sooo much better than last week!

running 20:00 [1]

super duper easy x-country practice. it wasn't even a real practice, just one that counts for people who need more in order to get 16 before OFSAA. it was practically just a cool down run from nepean to carlingwood and back.

strength 15:00 [5]

same as always, but brutally hard!!!

running 30:00 [2]

warmup/cooldown/tempo run. was running with a gr 10 for the tempo run, but i think that we had a bit of a killer pace going and she was having trouble breathing and was blacking out. so yeah... walked for a bit after that and then took it up to a jog all the way back to the shcool.

cycling 35:00 [1]

all around to tutor.

Tuesday Oct 7, 2008 #

weights 45:00 [3]

got up this morning and immediately nearly fell back into bed cause my back and shoulders were so sore!! my goodness gracious!!! it made today a bit harder since my arms were still really tired and so just getting the the supersets was brutal!!!

running warm up/down 20:00 [1]

warmup, cooldown, ABC's

running intervals 26:52 [4]

Did 4x200m, 2x400m, 1x800m, 2x400m, 4x200m. Didn't feel fast at all today... real tough to keep up a fast pace and the splits show it.

200's (45sec rest inbetween)
0:38
0:39
0:37
0:38

400's (1min rest inbetween)
1:19
1:25

800 (2min rest)
3:04

400's
1:22
1:26

200's
0:39
0:38
0:37
0:37

sooo glad it's over now!!!

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