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Training Log Archive: salal

In the 7 days ending May 22, 2011:

activity # timemileskm+m
  Running5 3:57:00
  Orienteering3 3:23:50
  Intervals2 26:39 4.72(5:39) 7.6(3:30)
  Rock climbing1 15:00
  Total6 8:02:29 4.72 7.6

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Sunday May 22, 2011 #

Running 10:00 [2]

Warm up to start

Orienteering 1:48:07 [4]

Long distance Sage stomp, men's course (~12km). Perhaps tried to go too straight on the longer legs and those were not the optimal routes.

Rock climbing 15:00 [1]

Got one longer climb in the evening in Skaha, on slightly wet rock.

Saturday May 21, 2011 #

Event: Sage Stomp
 

Running 15:00 [2]

Warm up/jog to the starts of sprint then middle.

Orienteering 19:09 [4]

Some stupid mistakes, where I ran to a nearby control instead of trusting myself then got confused as to whether I had completed that series of controls.

Orienteering 40:34 [4]

Really enjoyed this race, the map made more sense at this coarser scale. Saw some of the faster boys out there for a bit.

Thursday May 19, 2011 #

6 PM

Running 35:00 [3]

Longer warm up with Rob, hoping Rachel would show up from her meeting that kept dragging on.

Intervals 10:42 [5] 3.2 km (3:21 / km)

1:22 - 400m
1:59 rest
1:20 - 400m
1:59 rest
1:21 - 400m
1:59 rest
1:21 - 400m
5:00 longer rest, hoping perhaps Rachel would be able to jump in on the second half if she came back from a short warm up (unfortunately not). Also, started rather fast and was not sure I could keep it up.
1:21 - 400m
2:01 rest
1:19 - 400m
2:00 rest
1:19 - 400m
2:00 rest
1:18 - 400m

Running 30:00 [2]

Rests, silly walks, lunges and warm down

Wednesday May 18, 2011 #

Orienteering 36:00 [3]

Fun new map at Londsdale quay. Made some mistakes from 7 to 8, and also go stuck from 5-6 when I tried to cut and found a spiky bush...
Enjoyed myself, and managed ok with the change of pace near the end going back into multilevel stuff :)

Tuesday May 17, 2011 #

5 PM

Running 42:00 [3]

Longer warm up run with Mike (just warming up with us) and Rachel, not feeling the best still... slight headache most of the day.

Intervals 15:57 [4] 4.4 km (3:37 / km)

Ended up running with another group of entirely girls. So there were about 8 girls running from 80 to 90 second laps.
3:36 - 1000m
3:05 rest
3:39 - 1000m
2:58 rest
3:38 - 1000m
3:31 rest
3:39 - 1000m
3:11 rest
Started with the others, but knew I could not keep a decent pace for the whole one, so dropped after one lap.
1:25 - 400m

Running 40:00 [3]

Rests and longish warm down, nice group of girls (way nicer than the ubc crowd) - hope we get to train with them again.

Monday May 16, 2011 #

Running 1:05:00 [3]

Club run with Thomas and Nate. Then unfortunately got a migraine...

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