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Training Log Archive: Gil

In the 7 days ending Oct 22, 2006:

activity

time

miles

Running

6:24:45

42.55

68.48

Cycling

2:00:00

Orienteering

1:43:51

10.0

(10:23)

16.09

(6:27)

Gym

1:03:00

Other

1:00:00

Stretching

4:00

Aqua

1:00

Total

12:16:36

52.55

84.57

averages - sleep:6.5

3:01

0:00

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Sunday Oct 22, 2006 #

Event: ROC Mendon Ponds Park

Running warm up/down 10:00 [1]

Warmup before ROC meet

Orienteering race 1:18:51 [4] 8.0 mi (9:51 / mi)

ROC meet at Mendon Ponds. I placed 3rd behind Will aka Feet and Rob aka L-Jackson.

My strategy was that instead of choosing safe routes I will choose proper routes going straight wherever I can. Kudos to Tim Gorbald for setting up course in location I have run 65 times before however there were sections of the course I felt like I never been before.

I did not run clean for sure. There were many small burps about minute or so. Overall I felt I did “A OK” race physically and mentally but I am still in third position. As much as I am disappointed about being 3rd also I love the fact that I have to take local meet lot more seriously then I have in the past. Placing behind Will is no big surprise but you got to be impressed by Rob’s performance since this was not an easy course technically and physically.

Orienteering (Control pickup) 25:00 [1] 2.0 mi (12:30 / mi)

Running warm up/down 25:00 [2]

Cool down run around the pond. Felt great and definatelly cold have rn more bt Ansis was home alone.

Aqua 1:00 [3]

Actal Time: 25 Mins

Stretching 1:00 [1]

Actual time: 10 mins

Note

Breakfest: Tim Hortons' Cherry Cheesecake danish and Large Coffee

Note

Lunch/Dinner: Rubine Sandwitch at Baird Road pub with French Fries and one unit of liquid carbs

Note

Miscellaneous Foods: About 7 glasses of Apple cider (5 of them organic apple cider, rest of it - regular at ROC meet), 5 cookies after ROC meet, 3 organic apples, 2 glasses of organic milk

Blue - Splits

Saturday Oct 21, 2006 #

Running warm up/down (Treadmill) 10:00 [1] 1.13 mi (8:51 / mi)
shoes: Adidas adiPRENE

Note
slept:7.0

Breakfest: Bowl of Honey Nut Cherios (using organic milk), coffee

Stretching 1:00 [1]

10 actual minutes

Running long (Tread Mill) 1:30:00 [4] 12.25 mi (7:21 / mi)
shoes: Adidas adiPRENE

Started out with 7:30 min/mile speed. At the end increased to 6:40.

Cycling (Stationary Bike) 20:00 [1]
shoes: Adidas adiPRENE

Felt so easy and I felt I could go forever but I will be skating tonight with Ansis.

My weight after workout was 191#.

I went to store and I felt great after workout. I will be continuing weight lose workouts till about end of december, then short break, and I will start mixing weight lost workouts with speed workouts in Jan, Feb. I will refocues on speed and strength workouts in March. Speed in April.

Note

lunch: 2 chicken breast bagel sandwitches, cucumber salad (with sour cream), fanta zero

Other (Thomas Creek Arena) 1:00:00 [1]

Went skating with Ansis to TCICE since we overslept his club ice time this morning. Planning to do extra skating using open ice times even if we did not miss his club ice times. It was fun.

Note

Dinner: Smoked Turkey Sandwitch, Fanta Zero soda

Friday Oct 20, 2006 #

Note
slept:6.25

breafest: glass of orange juice, bakon/egg/cheese breakfest sandwitch

Note

lunch: Campbell's Chunky Fajita Stake with Rice and Beans soup. One Banana (organic). 300 Cals

Note
(rest day)

Dinner: two egg (organic) sandwitches. 2 cans of Fanta Zero

Thursday Oct 19, 2006 #

Note
slept:5.5

Breakfest: Bowl of Honey Nut Cherios (using organic milk), 1 banana (organic), glass of orange juice

Note

Lunch: Slice of Buffalo Chicken Pizza

Running warm up/down (Treadmill) 10:00 [1] 1.11 mi (9:01 / mi)
shoes: Adidas adiPRENE

Stretching 1:00 [1]
shoes: Adidas adiPRENE

15 minutes of actual stretching

Running (treadmill) 55:00 [4] 6.5 mi (8:28 / mi)
shoes: Adidas adiPRENE

Cycling (Stationary Bike) 20:00 [1]
shoes: Adidas adiPRENE

My weight was 193# after workout. 17# down; 23# more to go...

Note

Dinner: 2 egg (organic) sandwitches (wheat bagel). 2 Fanta Zero Sodas

Note

Miscellaneous Food: 3 cups of coffee, 2 bananas (organic), some juju candy

Wednesday Oct 18, 2006 #

Note
slept:5.0

breakfest: 1 bagel with butter and cheese, 3 boiled eggs (organic), orange juice

Note

lunch: Cambell's Traditional Italian-Style Wedding soup (220 Cals), 2 scoups of sour cream

Running 10:00 [1] 1.08 mi (9:16 / mi)
shoes: Adidas adiPRENE

Stretching 1:00 [1]
shoes: Adidas adiPRENE

10 mins of warmup

Running 1:07:00 [2] 7.5 mi (8:56 / mi)
shoes: Adidas adiPRENE

Gym (Elliptical machine) 30:00 [3]
shoes: Adidas adiPRENE

Cycling 15:00 [1]
shoes: Adidas adiPRENE

Note

Miscellaneous Foods: 4 cups of coffee, some candy, 1 orange

Tuesday Oct 17, 2006 #

Note
slept:7.0

Breakfest: Bowl of Honey Nut Cherios (using organic milk), 1 banana (organic)

Note

lunch: Campbell's Chunky Fajita Stage with Rice and Beans soup. One Banana (organic). 300 Cals

Note

Dinner: 2 egg sandwitches with cheese, orange juice

Note

Miscellaneous Food: 4 cups of coffee. 2 bananas (organic)

Running (tradmill) 27:00 [3] 3.8 mi (7:06 / mi)
shoes: Adidas adiPRENE

First mile was kind of hard but then it felt like I could go forever. Good feeling

Running (Treadmill) 3:45 [4] 0.63 mi (5:57 / mi)
shoes: Adidas adiPRENE

Running warm up/down 4:00 [1] 0.4 mi (10:00 / mi)
shoes: Adidas adiPRENE

Cycling (Stationary Bike) 35:00 [1]
shoes: Adidas adiPRENE

Monday Oct 16, 2006 #

Note
slept:8.0

breakfest: Mint tea, 3 boiled eggs (organic), 1 white bagel with butter and cheese

Note

Lunch: Cambell's Split Pea with Roasted Ham soup (320 cals)

Note

Dinner: 3 tune fish sandwitches with pickles

Running (treadmill) 1:13:00 [2] 8.15 mi (8:57 / mi)
shoes: Adidas adiPRENE

Cycling (Stationary Bike) 30:00 [1]
shoes: Adidas adiPRENE

Gym (Elliptical machine) 33:00 [2]
shoes: Adidas adiPRENE

Note

Miscellaneous Foods: 4 cups of coffee (seems like when I have more stress at work I drink more coffee; it does not seem stress level will be reduced at work till about beginning of September), 4 donut holes, 2 apples

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