Training Log Archive: HammerIn the 7 days ending May 2, 2005:
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Monday May 2, 2005 #
Note
slept:7.5 (injured)
Ankle rehab: Range of motion exercises, ice, vitamin I, rinse, lather, repeat.
Cycling 35:00 [1]
(injured)
Indoors while reading papers. No pain in ankle while cycling.
Sunday May 1, 2005 #
Note
Training Hours:
2005: 160.0 (Apr: 39) "O" = 37.0 (Apr: 15.5)
Orienteering=23% of total training (Goal=33%)
2004: 150.5 (Apr: 39) "O" = 30.0 (Apr: 18.0)
2003: 146.0 (Apr: 40) "O" = 28.0 (Apr: 15.5)
2002: 146.5 (Apr: 29) "O" = 18.0 (Apr: 7.0)
Averaging 40 hours/month of training and 9 hours/month of orienteering.
2005: 160.0 (Apr: 39) "O" = 37.0 (Apr: 15.5)
Orienteering=23% of total training (Goal=33%)
2004: 150.5 (Apr: 39) "O" = 30.0 (Apr: 18.0)
2003: 146.0 (Apr: 40) "O" = 28.0 (Apr: 15.5)
2002: 146.5 (Apr: 29) "O" = 18.0 (Apr: 7.0)
Averaging 40 hours/month of training and 9 hours/month of orienteering.
Running 20:00 [1]
(injured)
easy jog, testing ankle. Too sore to race on and too risky to do another Yukon.
Saturday Apr 30, 2005 #
Event: West Point
Orienteering race 20:00 [5]
(injured)
West Point Sprint. (1st). Great course. Made no mistakes but lost 15 seconds to #2 when I got stuck in green and then about a minute to #9 when I fell badly and thought I had smashed my face in. Sprained the ankle (again today) going sidehill to #14. Despite only 75 minutes rest between races I was happy with my speed up the big hill. More fun than the AM course.
Running 20:00 [2]
warm-up/cool down
Orienteering race 1:20:00 [4]
slept:8.0 (injured)
West Point Day#1. Poor warm-up and some dodgy map sections led to a terrible start in this race. Fog made it trickier than expected. Ran very well from #5 to #10, but sprained ankle going to #11. Not swollen but very sore. Surprisingly won this race but could/should have been sub 70 minutes today.
Friday Apr 29, 2005 #
Cycling 25:00 [1]
slept:6.0
Easy ride to try to loosen legs up after a tough week (didn't work). Need to stretch well after the drive tonight.
Thursday Apr 28, 2005 #
Running 1:00:00 [2]
Westdale-Chedoke-East Loop-Westdale.
Running tempo 30:00 [4]
slept:5.5
Escarpment Rally with Sudden and the Pillar.
East Loop (16:30), West Loop (11:05)
Total (27:35), 55 seconds slower than last week. (No taper for WP).
East Loop (16:30), West Loop (11:05)
Total (27:35), 55 seconds slower than last week. (No taper for WP).
Wednesday Apr 27, 2005 #
Orienteering 45:00 [1]
slept:4.5
Hanging controls for schools race (> 625 participants!) at Westdale North - our new sprint map.
Orienteering 45:00 [2]
Orienteering at Ancaster Creek. Simply awesome.
Adventure Girl raced with Etoile for 3 CP's and loved running through the woods.
Adventure Girl raced with Etoile for 3 CP's and loved running through the woods.
Running 30:00 [2]
Warm-up and cool down. For warm-up I ran through Mac parking lot to Coldwater Trail and into Ancaster Creek. Pretty sweet that I can leave MAC and be orienteering 15 minutes later and only cross one road to get there. Woods are very open. Saw 20 deer tonight. Just a wonderful evening to be out orienteering.
Tuesday Apr 26, 2005 #
Running 1:10:00 [2]
slept:5.5
Despite little sleep felt really strong today. Exam marking is done! Westdale-Chedoke-Westdale
Running intervals 35:00 [5]
Reservoir Dogs intervals. 4 on, 2 off x 6. My best set of intervals this year. Felt VERY strong. Sudden and Hammer vs. the Pillar and Fossil. Despite an early set-back the 'O' team beat the 'AR' team (but it is possible the Pillar was saving himself to make an impression at hydrospinning in the early AM). Shoey joined us for the last 5 minutes.
Strength 20:00 [1]
Core