Training Log Archive: CharlWardIn the 7 days ending Oct 11, 2013:
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Friday Oct 11, 2013 #
Orienteering 15:23 [5] 3.42 km (4:30 / km) +25m 4:20 / km
Canadian Sprint Champs.
Had a brilliant run through the first 80% of the course, felt fast and although my punching technique was rubbish didn't loose much time anywhere. Then came the wooded section. Had it all planned, then did a classic me and convinced myself I was wrong. Wasted about 20seconds on 14 and another 10 on 15. Then felt a bit tired and sluggish but still managed to pull out a 43 second win.
BOOM.
Had a brilliant run through the first 80% of the course, felt fast and although my punching technique was rubbish didn't loose much time anywhere. Then came the wooded section. Had it all planned, then did a classic me and convinced myself I was wrong. Wasted about 20seconds on 14 and another 10 on 15. Then felt a bit tired and sluggish but still managed to pull out a 43 second win.
BOOM.
Running warm up/down 16:46 [3] 3.36 km (4:59 / km)
WU
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
WD.
Jog around with some people and collecting a few controls.
Jog around with some people and collecting a few controls.
Thursday Oct 10, 2013 #
Running 29:37 [3] 6.18 km (4:48 / km) +39m 4:39 / km
Little John Loop, out via Alexander/power lines and back along Rail Trail.
Garmin has decided not to upload again.
Garmin has decided not to upload again.
Wednesday Oct 9, 2013 #
Running tempo 15:01 [4] 3.54 km (4:15 / km) +15m 4:09 / km
XC Tempo with Heather.
Went out to Cootes along the trails, and came back to Churchill again. Feeling good. Time a little slower because of the roots/bumps in the trails.
Went out to Cootes along the trails, and came back to Churchill again. Feeling good. Time a little slower because of the roots/bumps in the trails.
Running intervals 5:24 [4] 1.42 km (3:48 / km)
XC.
Two loops of back 10 after tempo, 1m30 rest between each one. Both exactly the same time and distance.
Two loops of back 10 after tempo, 1m30 rest between each one. Both exactly the same time and distance.
Running warm up/down 17:46 [3] 3.57 km (4:59 / km)
WU.
Running warm up/down 10:08 [2] 1.78 km (5:42 / km)
WD.
Tuesday Oct 8, 2013 #
Running 24:17 [3] 5.18 km (4:41 / km) +9m 4:39 / km
Alexander Park - Rail Trail and down the power lines.
Feeling a little better today, but still not 100%.
Spotted: 2x Blue Jays.
Feeling a little better today, but still not 100%.
Spotted: 2x Blue Jays.
Monday Oct 7, 2013 #
Running 45:31 [3] 9.1 km (5:00 / km) +20m 4:57 / km
Didn't feel up to the XC workout today, so jogged there with everyone and then went for a 25min run by myself from Churchill to home.
Hopefully will feel better tomorrow/Wednesday.
Hopefully will feel better tomorrow/Wednesday.
Saturday Oct 5, 2013 #
Running 59:59 [3] 11.84 km (5:04 / km) +119m 4:49 / km
XC Long.
Ran with the faster girls and the pace was good. Feeling very tired though!
Ran with the faster girls and the pace was good. Feeling very tired though!