Training Log Archive: CanadianIn the 7 days ending Apr 20, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||
Monday Apr 20, 2015 #
Note
This coming week was supposed to me my final real high volume week of the season but my grandma passed away suddenly on Saturday evening. I'll be seeing how things go and taking it day by day. I still hope to get good volume in but who knows really. The funeral is set for Saturday morning so no Challenge the Gat's for me though I might run the course earlier in the week.
Here was the original schedule for the week:
Monday: AM - Pool session w/out belt (1h), PM - 20-30 min while coaching
Tuesday: AM - Orienteering (or trail run) (50 min), PM - Core (20 min) + 20-30 min while coaching
Wednesday: PM - Intervals with Francis
Thursday: PM - Orienteering training
Friday: AM - Pool or bike (45 min), PM - Easy core (30 min)
Saturday: 3hr rogaine
Sunday: Local event? other technical training?
Here was the original schedule for the week:
Monday: AM - Pool session w/out belt (1h), PM - 20-30 min while coaching
Tuesday: AM - Orienteering (or trail run) (50 min), PM - Core (20 min) + 20-30 min while coaching
Wednesday: PM - Intervals with Francis
Thursday: PM - Orienteering training
Friday: AM - Pool or bike (45 min), PM - Easy core (30 min)
Saturday: 3hr rogaine
Sunday: Local event? other technical training?
8 AM
Conditioning - rolling 14:24 [0]
9 AM
Running 5:52 [1]
Jogged to the pool in the rain. Then instead of doing a water running session which I just didn't feel up for I swam breast stroke and back crawl for 50ish minutes.
Swimming 48:33 [1]
Sunday Apr 19, 2015 #
Event: 2015 Billygoat Run
10 AM
Running warm up/down 24:50 [1] 4.04 km (6:08 / km) +3m 6:07 / km
Orienteering race 48:23 [4] 8.51 km (5:41 / km) +3m 5:40 / km
Managed to pull off the win today by 2:11 over Eric with a very solid pace of 5:58/km.
Super pleased. The difference was mostly physical with my edging Eric out by a few seconds on most splits but I was behind on all of the longer route choice legs. Eric went more around on the trails whereas I went more direct and spent more time in the woods which obviously wasn't fast.
Clearly my 6.5 weeks of very solid training in Europe has made a big difference physically and given me lots of feedback technically. I've come a long way from where I was last year :)
Super pleased. The difference was mostly physical with my edging Eric out by a few seconds on most splits but I was behind on all of the longer route choice legs. Eric went more around on the trails whereas I went more direct and spent more time in the woods which obviously wasn't fast.
Clearly my 6.5 weeks of very solid training in Europe has made a big difference physically and given me lots of feedback technically. I've come a long way from where I was last year :)
Running warm up/down 9:47 [1] 1.44 km (6:47 / km) +5m 6:40 / km
Saturday Apr 18, 2015 #
10 AM
Trail running 1:19:06 [1] 11.9 km (6:39 / km) +314m 5:52 / km
Nice trail run with Eric from Camp Fortune out Western to Western Lodge and back. Comfortable pace but super sloppy because of all the mud, snow, and cold water.
Friday Apr 17, 2015 #
7 AM
Cycling 1:01:20 [1] 22.98 km (2:40 / km) +47m 2:39 / km
weight:71kg
Stretching 15:38 [0]
3 PM
Rock Gym 35:00 [1]
Plan was for a core session this afternoon but got convinced to do some climbing instead. I was figuring on doing a very short bit of climbing and then some core but was enjoying climbing and figured that since it's a recovery week I can go with the more lower quality but more enjoyable workout.
9 PM
Stretching 12:00 [0]
Thursday Apr 16, 2015 #
Note
weight:71kg
6 PM
Running 7:59 [1] 1.48 km (5:24 / km)
Orienteering 31:36 [1] 5.98 km (5:17 / km) +2m 5:17 / km
Orienteering training tonight was on an easy sprint area with lots of very open space between buildings that I mapped a number of years ago. To make things more difficult and try to get the right orienteering thought process going I brought a WOC middle distance course I drew at Darnaway with me to visualise at the same time. This worked fairly well but it was very difficult to flip the map back and forth between the two courses and zone in on where I was.
Running 4:47 [1] 0.73 km (6:34 / km)
Wednesday Apr 15, 2015 #
7 AM
Conditioning - rolling 23:30 [0]
weight:71kg
Half rolling out my hips with a tennis ball and half foam rolling the legs.
6 PM
Running intervals 56:04 [4] 8.7 km (6:27 / km)
Warm up to the park by the 4H loop followed by 2 loops in the park (~1 km each) then 2 km of 4H and then 1 km of 4H. The 4H intervals were to be faster than what we had previously run intervals this year. I added in map reading and visualization of a middle distance course I drew on Darnaway (the WOC middle and relay area). I could handle it after the first two loops but really struggled to get any good map reading in after the 2k. Should keep doing this to work on it.
3:21, 922m (3:38 pace) - through the woods path
2:59, 901m (3:18 pace) - around the field
6:56, 1.98k (3:30 pace) - 4H loop
3:22, 1.01k (3:20 pace) - 4H loop
wrapped up with 2 laps of the field in bare feet before jogging back to the cars.
3:21, 922m (3:38 pace) - through the woods path
2:59, 901m (3:18 pace) - around the field
6:56, 1.98k (3:30 pace) - 4H loop
3:22, 1.01k (3:20 pace) - 4H loop
wrapped up with 2 laps of the field in bare feet before jogging back to the cars.
Conditioning - Stretching 15:00 [0]
Did some dynamic stretches and a few exercises as a group between warming up and starting the intervals.
Stretching 14:19 [0]
Post-workout stretching
Tuesday Apr 14, 2015 #
6 AM
Stretching 38:00 [0]
slept:7.5 weight:71kg
9 AM
Deep water running (with belt) 1:00:30 [1]