Tuesday Jan 31 |
 | Running warm up/down 30:00 [1] | |
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| Strength 45:00 [1] | |
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| 11min of different ab exercises and the rest was using the weight machines for different leg muscles and some for arms |
Sunday Jan 29 |
| Orienteering race (The Eliminator) 25:00 [4] **** | |
| spiked:7/8c shoes: Jalas 2005 |
| Did the A course but got eliminated in the first round by only a couple people. I found I was passing people on the technical part but they would just pass me on the running legs and in my opinion this was a runner's course.
I was passing people because of better/shorter route choices through the woods instead of on roundabout paths, and i was passing them close to the control because 1. i would find it first and 2. I had good flow in and out of the controls, not hanging around, something that others were doing.
So I guess the lesson to get out of this race is that I really need to work on my running. (my feet need to catch up to my brain)
Had a little trouble on #2 trying to figure out which single tree the control was supposed to be at. |
| Orienteering (Eliminator - 2nd loop) 24:00 [3] **** | |
| spiked:7/7c shoes: Jalas 2005 |
| Fish Creek Park
Ran the second loop at a slower pace. |
| Running warm up/down 5:00 [1] | |
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| Should have been longer to have been beneficial but that's all the time I had before the mass start |
| Note | |
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| Haha, Tonight i somehow managed to become vice-president of FWOC. Hopefully I'll have moved away (to the UK?) before the president steps down:) |
| Note | |
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| Yay! I made my goal of 30 hours this month. :) |
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| C • Congrats! 1 |
Saturday Jan 28 |
| Running long 1:16:00 [1] | |
| shoes: Vasque |
| Home-Crowchild Bridge-Douglas Fir Trail (17:42)-Hospital-Home |
Friday Jan 27 |
| Deep Water Running 45:00 [2] | |
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| Cycling 20:00 [2] | |
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| Strength (abs & arms) 15:00 [1] | |
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Thursday Jan 26 |
| Cycling warm up/down 16:00 [2] | |
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| Stairs 10:00 [3] | |
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| Strength 40:00 [1] | |
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| 10 minutes of abs, a set of chin-ups and the rest legs |
Wednesday Jan 25 |
| Wednesday Night O (Sandy Beach) 56:20 [3] *** 5.9 km (9:33 / km) +100m 8:48 / km | |
| spiked:12/13c shoes: Jalas 2005 |
| Over shot #5 because i missed a path junction but quickly realized my mistake, ~10 sec error. |
Tuesday Jan 24 |
| Running (Fartlek) 1:00:00 [3] | |
| shoes: Vasque |
| Started at university and ran to edworthy park, ran around there for a while then came back. |
| Running 40:00 [2] | |
| shoes: Vasque |
| Went for a run with the uni running club. Started at oval and ran around St. Andrew's heights. |
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| C • double double 2 |
Sunday Jan 22 |
| Running long 1:35:00 [2] | |
| shoes: Vasque |
| University-Douglas Fir Trail loop.
(37:30 Douglas Fir Trail Part) |
| Cycling 30:00 [1] | |
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| Strength (Mostly abs) 15:00 [1] | |
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Friday Jan 20 |
| Deep Water Running 45:00 [2] | |
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Thursday Jan 19 |
| Cycling hills 45:00 [2] | |
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| Noon-hour stationary bike using the random hill setting. |
Wednesday Jan 18 |
| Wednesday Night O (Nose Hill - Boulder-O) 1:15:00 [1] *** | |
| spiked:2/7c slept:8.0 shoes: Jalas 2005 |
| Begining was good but then came the flat feature-less outdated area with bingo controls (boulders). I couldnt find any of the controls (i don't think my failing LED light that shone only 2 meter ahead helped any). So i spent most of the time wandering around in the flat praries looking for boulders with people walking their dogs going by wondering what the heck i was doing :) Well after failing to find boulder #7 i thought i would get more out of it if i went for a map run, and that's what i did. |
Tuesday Jan 17 |
| Running long (Trail) 1:36:00 [2] | |
| shoes: Vasque |
| Went for a trail run, started at university ran across new children's hospital grounds to edworthy park where I ran the Douglas Fir Trail (40min) and back again. |
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| C • Douglas fir trail! 2 |
Monday Jan 16 |
| Cycling warm up/down 10:00 [1] | |
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| Running intervals 13:00 [3] | |
| shoes: Saucony 06 |
| Tried to get a session in between classes but didnt have enough time after waiting for a locker. |
Sunday Jan 15 |
| Cycling warm up/down 10:00 [1] | |
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| Strength 1:00:00 [1] | |
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| Worked mostly on legs with some arm and ab exercises. |
Friday Jan 13 |
| Deep Water Running 45:00 [2] | |
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| Signed up for a deep water running class today to try it out. I heard it was good to improve my running technique and is low impact. |
| Orienteering 1:08:00 [2] | |
| spiked:10/10c shoes: Jalas 2005 |
| Took an old map of Nose Hill and ran the course. |
Thursday Jan 12 |
| Running 42:00 [2] | |
| slept:9.0 shoes: Vasque |
| Ran around university before class |
| Cycling 10:00 [2] | |
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| Strength (abs) 8:00 [1] | |
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Wednesday Jan 11 |
| Cycling warm up/down 11:00 [1] | |
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| Running 20:00 [2] | |
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| Reading while running, does this help with map reading? |
| Strength (abs) 5:00 [1] | |
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| Wednesday Night O (Fish Creek) 1:13:34 [3] **** 8.4 km (8:45 / km) | |
| spiked:15/15c shoes: Jalas 2005 |
| Tried my o-shoes again and my heel didnt hurt. Maybe 3 days not using them paid off :) |
Tuesday Jan 10 |
| Cycling 15:00 [1] | |
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| Running 20:00 [1] | |
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Sunday Jan 8 |
| Orienteering 50:00 [1] ***** | |
| spiked:10/11c shoes: Vasque |
| Heel still hurts a lot so tried no-spike shoes to ease pain, worked a bit and wasnt too slipery even in the snow.
North-American Champs Terrain for next year.
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Saturday Jan 7 |
| Orienteering (Route Choice excercise) 1:00:00 [1] **** | |
| spiked:4/4c shoes: Jalas 2005 |
| Right heel still hurts when on flats and very painful when running up hill but pain is eased when going downhill. It's not blisters, it's the bone that hurts, i don't know what's causing it. |
| Orienteering race (THOMASS) 1:25:00 [2] **** | |
| spiked:9/10c shoes: Jalas 2005 |
| Mineral Springs
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| Running 15:00 [1] | |
| shoes: Jalas 2005 |
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Friday Jan 6 |
| Orienteering (Sprint) 30:00 [2] **** | |
| spiked:15/16c shoes: Vasque |
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| Orienteering (Relay style) 1:00:00 [1] **** | |
| spiked:14/14c shoes: Jalas 2005 |
| Heel is starting to hurt |
| Running (Warm up) 20:00 [1] *** | |
| shoes: Jalas 2005 |
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Thursday Jan 5 |
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| Event: National Winter Training Camp
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| Orienteering (Control picking) 1:45:00 [2] **** | |
| spiked:30/30c shoes: Jalas 2005 |
| Ancaster Creek (Dundas Valley)
#1-26,3,35-37,Finish |
| Orienteering (World Champs test run) 1:30:00 [2] **** | |
| spiked:10/10c shoes: Jalas 2005 |
| Mineral Springs |
| Orienteering race (Night Urban Sprint) 45:00 [2] *** | |
| spiked:15/15c shoes: Vasque |
| Westdale Village |
| Running warm up/down 15:00 [1] | |
| shoes: Jalas 2005 |
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| Note | |
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| Lake O'Hara Ski Trip |