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Training Log Archive: rastridge

In the 7 days ending Mar 27, 2023:

activity	#	time	miles		km		+m
Orienteering - Sprint	9	3:18:33	22.05	(9:00)	35.48	(5:36)	294	227 /	245c	92%
Running	5	1:47:21	11.35	(9:28)	18.26	(5:53)	45
Biking	10	1:40:00	18.64	(11.2/h)	30.0	(18.0/h)
Swimming	1	1:00:00
Stretching	4	55:00
Total	25	8:40:54	52.03		83.74		339	227 /	245c	92%
[1-5]	21	7:45:54

2:27

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Monday Mar 27, 2023 #

Note
(rest day)

there will be some stretching when i find the time in between doing all the assignments i put off

running coach said to not do track workout tomorrow and instead do very short run and then aim for lower volume for the rest of the week (the 10x1km track workout on saturday should be a blast though)

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

1 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

Sunday Mar 26, 2023 #

9 AM

Running warm up/down 16:47 [2] 3.18 km (5:17 / km) +19m 5:07 / km

warm up jog--from esb to north parkade through nest and back twice

Orienteering - Sprint race 17:10 [4] *** 3.77 km (4:33 / km) +34m 4:21 / km
spiked:23/23c shoes: Saucony Endorphin Speed 2

ubc head to head race

11 AM

Running warm up/down 5:07 [2] 0.87 km (5:53 / km)

quick warm up jog from nest to north parkade and back

Orienteering - Sprint race 15:41 [4] *** 3.28 km (4:47 / km) +30m 4:34 / km
spiked:15/16c shoes: Saucony Endorphin Speed 2

ubc set up race

12 PM

Stretching warm up/down 15:00 [0]

trying to nurse legs back to life for one last race

1 PM

Orienteering - Sprint race 16:26 [4] *** 3.43 km (4:47 / km) +34m 4:34 / km
spiked:18/20c shoes: Saucony Endorphin Speed 2

ubc chase start race

10 PM

Stretching warm up/down 10:00 [0]

gonna need a few days to recover from this weekend :)

UBC Setup - Elite Female - Splits

UBC Chase - Elite Female - Splits

Saturday Mar 25, 2023 #

9 AM

Running warm up/down 18:00 [2] 3.3 km (5:27 / km) +26m 5:15 / km
shoes: Asics Gel Kayano 28

warm up jog around queen elizabeth park

Orienteering - Sprint race 21:22 [3] *** 3.72 km (5:45 / km) +86m 5:09 / km
spiked:18/20c shoes: Asics Gel Kayano 28

sprint camp :) si race 1: queen elizabeth park
- in depth analysis to follow

10 AM

Orienteering - Sprint intervals 2:29 [3] *** 0.54 km (4:36 / km)
spiked:3/4c shoes: Asics Gel Kayano 28

sprint o-tervals at qe park--interval 1

Orienteering - Sprint intervals 3:41 [3] *** 0.66 km (5:35 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

o-tervals at qe park--interval 2

Orienteering - Sprint intervals 4:03 [3] *** 0.72 km (5:37 / km)
spiked:8/8c shoes: Asics Gel Kayano 28

qe park sprint o-tervals interval 3

Orienteering - Sprint intervals 2:19 [3] *** 0.49 km (4:44 / km)
spiked:6/6c shoes: Asics Gel Kayano 28

qe park sprint interval 4

Orienteering - Sprint intervals 3:29 [3] *** 0.52 km (6:42 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

qe park sprint o-terval 5

Orienteering - Sprint 2:17 [3] *** 0.43 km (5:19 / km)
spiked:7/7c shoes: Asics Gel Kayano 28

qe park sprint o-terval 6

11 AM

Stretching warm up/down 15:00 [0]

12 PM

Orienteering - Sprint 6:37 [3] *** 1.23 km (5:23 / km) +9m 5:11 / km
spiked:13/15c shoes: Asics Gel Kayano 28

memorial park west 2 person relay leg 1

Orienteering - Sprint 7:07 [3] *** 1.23 km (5:47 / km) +7m 5:38 / km
spiked:16/17c shoes: Asics Gel Kayano 28

memorial park west 2 person relay leg 3

2 PM

Orienteering - Sprint race 18:18 [3] *** 3.05 km (6:00 / km) +51m 5:32 / km
spiked:21/23c shoes: Inov8 TrailTalon 235

jericho beach park farsta

Orienteering - Sprint 28:08 [2] *** 3.51 km (8:01 / km) +6m 7:57 / km
spiked:16/16c shoes: Inov8 TrailTalon 235

jericho beach park training run--walked first few controls with little kid and his parents, then easy cool down jogged the rest of the course

8 PM

Stretching warm up/down 15:00 [0]

QE Park - Elite Female - Splits

Jericho Farsta - Elite Female - Splits

Friday Mar 24, 2023 #

Event: GVOC Sprint Camp 2023

8 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

1 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

6 PM

Orienteering - Sprint 19:22 [3] *** 3.58 km (5:25 / km) +37m 5:09 / km
spiked:14/15c shoes: Asics Gel Kayano 28

sprint camp friday training

Thursday Mar 23, 2023 #

Note
(rest day)

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

5 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

7 PM

Swimming 1:00:00 [2]

time trials :)
- 4x50 fr relay, 100 fr (1:09), 100 im (1:22), 4x50 im relay (fly leg: 36.9)
- this has got to be the most effort i've put into swimming since november (the previous time trial) and somehow despite swimming a grand total of 9 times since january i managed to be only 4s off my pb on 100 fr, and almost on my best time for the 100 im (doesn't matter that this pb is 4 years old according to swimming canada) and 50 fly split :)

Wednesday Mar 22, 2023 #

Note

so was going to do 50min easy run today but then someone sent me a sprint intervals training at ubc and obviously i’m going to do that over a run
- yes it was high intensity but didn’t want to kill my legs so focus was on flow and good routes

8 AM

Running warm up/down 9:43 [2] 1.79 km (5:26 / km)
shoes: Asics Gel Kayano 28

run to health sciences parkade

Orienteering - Sprint warm up/down 11:15 [3] ** 2.02 km (5:34 / km)
spiked:14/15c shoes: Asics Gel Kayano 28

warm up course (from health sciences parkade across wesbrook mall to acadia residences)
- one control had mistake but just because access was actually blocked

Orienteering - Sprint intervals 3:07 [4] *** 0.56 km (5:34 / km)
spiked:6/6c shoes: Asics Gel Kayano 28

first sprint o-terval
- went very well—nailed all controls and managed to do the extra exercise of planning ‘dashed’ leg before finishing course

Orienteering - Sprint intervals 4:02 [4] *** 0.76 km (5:18 / km)
spiked:4/5c shoes: Asics Gel Kayano 28

second sprint interval
- no mistakes, just a small route choice error on the long leg (right was slightly shorter than left)

Orienteering - Sprint intervals 6:36 [4] *** 1.06 km (6:14 / km)
spiked:8/10c shoes: Asics Gel Kayano 28

third sprint o-terval
- small bearing bobble on control 2, same mistake on control 3
- successfully planned the two dashed line legs by the end of the interval

Orienteering - Sprint intervals 5:04 [4] *** 0.92 km (5:30 / km)
spiked:9/9c shoes: Asics Gel Kayano 28

last interval
- successfully planned extra leg and didn’t make any mistakes; also very happy with route choices

Running warm up/down 6:37 [3] 1.3 km (5:05 / km)
shoes: Asics Gel Kayano 28

run back from agronomy and wesbrook mall

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

2 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

Tuesday Mar 21, 2023 #

11 AM

Biking 10:00 [1] 3.0 km (18.0 kph)

4 PM

Biking 10:00 [1] 3.0 km (18.0 kph)

5 PM

Running warm up/down 19:15 [3] 3.4 km (5:40 / km)
shoes: Asics Gel Kayano 28

warm up jog short pacific spirit park loop

Running intervals 10:15 [4] 1.2 km (8:32 / km)
shoes: Asics Gel Kayano 28

3x300m @ 800m effort, 2:30 rest (walk 100m from finish to 1500m start line)
- was absolutely nowhere near my 800m pace...

1: 54.1
2: 56.2
3: 55.0

- 2:22 800m is 53.3 300m; got close on the first one but that was about it
- felt like I was running really hard, but honestly I just seem to have a lot of trouble with sprinting :)
- was good though to get a high intensity (if short) and fast set in

Running intervals 9:45 [4] 1.2 km (8:07 / km)
shoes: Asics Gel Kayano 28

4x150m strides, no timed rest just walk back (only used one side of track because of wind, rest was approx. 2min)
- these were a bit better when it comes to feeling good--I think the 300s and the first 2 of these kind of woke up my legs to running fast
- intensity was honestly not much higher than the 300s, but result was faster and actually under 800m pace

1: 26.6
2: 26.6
3: 25.8
4: 25.7

average: 26.2 (2:19.6 800m pace)

Running warm up/down 11:52 [2] 2.02 km (5:52 / km)
shoes: Asics Gel Kayano 28

usual cool down jog through thunderbird park down east mall

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