Training Log Archive: jolsonIn the 7 days ending Mar 19, 2003:
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Wednesday Mar 19, 2003 #
Weight Training 45:00 [3]
Upper Body.
Mountain Biking (Road) 1:50:49 [4] 38.5 km (2:53 / km) +200m 2:48 / km
Road ride on new mtn bike. Used knobby tires. Biked with Vaughan W. to/from Cochrane. 40 kph headwind both ways! 46 min out, 64 min back (with Cochrane Hill). Ave 20.8 kph. Max 52 kph. First real ride of the season - hard work!
Orienteering 47:09 [3]
Orienteering - SW Nose Hill. Topo map exercise. Hit all controls well. Legs tired on climbs. Ran 75% in good light.
Tuesday Mar 18, 2003 #
Running 1:01:00 [3] 11.5 km (5:18 / km) +100m 5:05 / km
Ran with colson. Baker Park to Home Rd out and back. Slushy, wet, muddy in the lower sections. Felt really good - felt recovered from Saturday.
Monday Mar 17, 2003 #
Abs & Stretching 30:00 [2]
Abs - 3x30 lower, 3x20 mid/upper
Leg Raises - 3x20 quads, 3x20 hams
Achilles stretches 3x30s each foot.
Leg Raises - 3x20 quads, 3x20 hams
Achilles stretches 3x30s each foot.
Sunday Mar 16, 2003 #
Abs & Stretching 30:00 [2]
Abs - 3x30 lower abs, 3x20 upper abs, 3x20 leg raises (each leg), achilles stretches.
Saturday Mar 15, 2003 #
Orienteering 2:16:16 [4]
Fish Creek Traverse - HIP Orienteering event.
+8C, icy, slushy, downright wet! Ran very well first 12 controls (4th), 2 5-min mistakes in second half, forgot to inhale a 2nd powergel. Last half hour very difficult.
+8C, icy, slushy, downright wet! Ran very well first 12 controls (4th), 2 5-min mistakes in second half, forgot to inhale a 2nd powergel. Last half hour very difficult.
Thursday Mar 13, 2003 #
Spinning 1:12:00 [5]
Spin class at World Health. Holy sweat!
As usual - Level 5 intensity.
As usual - Level 5 intensity.
Weight Training 45:00 [3]
Upper body weights.
Running 50:00 [4] 7.5 km (6:40 / km) +400m 5:16 / km
Running in oval. 16 laps including 4 laps of stair running. Estimated 100m gain for each set. Quite tired.