• Walking
  • 4h 00m

a good day wandering about in Vancouver at the 2010 Olympic sites, stupidly long line ups to get in anywhere, but fun to be in the atmosphere regardless.

Run #1
  • 12m 45s
  • 2.09 kms
  • 06m 06s /KM

Started hill training, 600 metres up,walk back down 600 metres reducing HR to 120, repeat x 3 finished off running home.

Run #2
  • 28m 59s
  • 4.31 kms
  • 06m 43s /KM

warm-up, ran to hill from home.

  • Boot Camp Conditioning
  • 1h 00m

warmup > lap around school w/weights

step up tabata

circuit - 1 minute each
Fire hydrant
Glute bridges
Jumping Jacks
Ham curls with ball
Mountain climbers w/ball
Dolphin kicks on ball
High knees
Sumo Calf raises
Donkey kicks

Hip flexors 10x up, 10x in to chest repeat 3 times, pulse in for 30 each leg.
Crunchesx10, hold crunch up 10 from new held position, hold crunch up from new held position, v-sit w/leg extension x 20

I'm wishing right now that I didn't have to do Bootcamps on Wednesday nights, because the 1/2 Mary clinic I'm doing is starting on hills tonight and every wednesday for then next 7 weeks.  So now I have to find a place to fit in hill running on Thursday optimally because that gives me 2 recovery days before my long run on Sundays.  I'd go do the hills directly after bootcamp, but that is a family night...ugh, need more hours in a day and more days in a week!

I've booked Friday off work to go hit the Olympic sites with the family, should be a good day, the weather is supposed to be great.  We'll be taking the train into town and hoofing it everywhere.  Something we wouldn't have been able to do a couple of years ago.  We bought a new camera, so hopefully I'll have some pics to post of our adventure.

  • 30m 05s
  • 5.34 kms
  • 05m 38s /KM

  • Boot Camp Conditioning
  • 1h 00m

Warm up > lap around school
18 station circuit, alternating strength and cardio
sets of biceps, arnold presses, front & side lateral raises
Lap around school

  • 30m
  • 750.00 meters
  • 04m /100 meters

Drills and practicing flip turns.

  • 1h 17m 09s
  • 12.02 kms
  • 06m 25s /KM

Good run, couple of good hills in there, felt strong, joints were a little achy. Lucked out on the weather, stopped raining just prior to start.

  • Boot Camp Conditioning
  • 1h 00m

Did a timed circuit, comprised of running 5 lbs weights from one point to another, then doing 20 squat presses, 30 step ups, 10 pushups, 30 crunches, 50 count skip, finishing off with a lap.

corstan's Training Log

 February 2010 
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