Thursday Nov 29 |
 | Track workout 16:00 [4] | |
| |
| 4x4min at the Northern Sport Centre. |
| Road running 48:00 [2] | |
| |
| Jogged up to UNBC to hit the track. Slow start to the morning but very worthwhile. Beautiful, cliear morning with a nice orange glow highlighting the McGregors to the east. Includes some jogging between intervals. |
Wednesday Nov 28 |
| Trail running 51:00 [2] | |
| |
| Easy run with Regnly and Anita over to the old Ginter mansion. Went by the new Outdoor Ice Oval which looks like it should be opening up any day now, especially with the cold weather in the forecast. Time to dust off the nordic blades! |
| |
| C • oval 4 |
Tuesday Nov 27 |
| Classic skiing 16:00 [1] | |
| |
| Drove out to Otway to check out the new snow. Looks like most of the lower trails are groomed and in really good condition considering the time of year. Did a very short ski, just to say I did then home. Had a long day in the office then pm clinic shift... |
Monday Nov 26 |
| Note | |
| |
| Rest day - lack of sleep and getting a bit of a tickle in the throat. Also working the long days in the office this week. |
Sunday Nov 25 |
| Classic skiing 3:10:00 [2] | |
| |
| AM: Got up early and went for a classic ski on the new snow. VR40 was working well. We went up to the summit and took some pics. Met up with Jonas around the broken groomer and went with him down Paradise to Alder Pt. It was cool to make all the PG connections (Jonas was in the first residency class in PG). Then back over ATM and to LT up to cutoff. Scott took a dive. Met Kim ? wildlife biologist from Nelson who's going to drive his kids up to PG for BC cups in 6 weeks - 10+ hrs!! I guess skiers are as crazy as orienteers when it comes to driving for races. |
| Note | |
| |
| Long drive home was going well until just 30k outside of PG where the highway was closed for 6hrs due to a fatal MVC. We sat in the freezing cold the whole time and got in at ~2:30am. If you've ever wondered how long it takes to get a coroner and RCMP traffic crew out of bed on a weekend... |
Saturday Nov 24 |
| Classic skiing 2:45:00 [2] | |
| |
| AM: Went for a classic ski against my better judgement. A couple of ibuprofen helped get me out there but I was hurting by the end of the 2.5 hrs. We did a variation on the usual route: went out the lower trail from the ticket booth, then up to the lower cross mtn trail that took us to the Paradise trail. Then we went up Lars Taylor and down Aberdeen a ways. I was leading down Aberdeen with Laurie close behind. We saw a lynx chasing a snowshoe hare in full flight. Very cool. Climbed near the summit and went down to the soft Paradise down. Waxed and went up Lars Taylor, back down directly to ATM, then Alder Pt and home via upper reservoir. |
| Skate skiing 2:00:00 [2] | |
| |
| PM: Went for a skate ski with the guys. The usual collection of trails. Ended up meeting with Martin and Rune who were skating. Martin was skiing without poles and making good time up Alder Point. Legs getting pretty tired at the end.
|
| Note | |
| |
| Went to the National Ski Team banquet in the evening and was pleasantly surprised to see Adrian and Charlotte there as well as Marie-Cat and Jonas and also Brian May. Most auction items went to quite high bids ? no bargains to be had? good for the National Team though! I was thinking of getting a 20 foot high banner of George Grey for the clubhouse but they went for $275... |
Friday Nov 23 |
| Classic skiing 2:50:00 [2]+729m | |
| ahr:122 |
| Classic ski with the guys: around upper reservoir, Paradise (with Howie?s loop) to the summit, down Aberdeen to broken groomer, back up to Lars Taylor, down to ATM, did Alder Pt loop then back to Lars Taylor along ATM. Home via ATM? Both groins/hip adductors are shot. Barely able to kick at the end with missing wax. Also, battery dying on T6 - won't be able to use it tomorrow. |
| Skate skiing 1:45:00 [2] | |
| |
| Skate ski. Thank god! Much easier on the groins. Able to ski quite well compared to the guys. Went up the same way as the am but when we got to the ?real? Paradise trail, we climbed that. It was soft but skiable. Up to the summit and got some nice pics. Down Aberdeen to just below the S-turn. Saw a Lynx in full chase of a snowshoe hare!! Very cool to see. Climbed back up and down Lars Taylor to ATM. Didn?t bother with Alder Point as the light was failing. Really nice glide despite the whitish bases.
Total time: 1:45 by our watches (didn?t wear the HRM due to low batteries). |
| Note | |
| |
| Went waxing skis in the evening with Stein and Martin Rosvall, a Swede from Umeaa, studying in Seattle. Martin was 18th in Vasaloppet 2006 and knows Martin Johansson (57th that year). Picked up a few tips on waxing which was good - I've been away from this scene for many years and it's cool to see how much has changed (or perhaps I never learned in the first place). |
| |
| C • fast Swedes 3 |
Thursday Nov 22 |
| Classic skiing 2:50:00 [2] | |
| ahr:126 |
| First daylight ski with the guys, exploring the trails. Poor conditions near the village but excellent higher up so we ended up doing lots of loops up there. Went up to the top via Paradise (lower starting trail) then to Lars Taylor to Aberdeen down past the broken groomer. Nice lookoff down onto the low cloud in the valley over Vernon with distant peaks visible above it. Back up and down Lars Taylor. |
| Classic skiing 1:50:00 [2] | |
| ahr:125 |
| Another classic ski around the same trails, after lunch and a short nap. |
Wednesday Nov 21 |
| Skate skiing 1:00:00 [2] | |
| |
| Short ski after arriving in Silver Star. Drove down to Sovereign and did a few little loops of the early season trail by headlamp. Good to stretch the legs after a long day of driving. |
| Note | |
| |
| Start of training camp with Scott Forrest, Stein Fladmark, and Lauri Karjaluoto. Based in Scott's cabin in Silver Star village. |
Tuesday Nov 20 |
| Trail running 1:42:00 [2]+529m | |
| ahr:133 max:159 |
| Easy run with Pat out through the Kueng's fields to Greenway and around to km2 where we cut up onto the back ridge of FFTW. Came back down through the cut block with no moose sightings but lots of tracks. Our wildlife sighting came 10' into the run when Regnly gave chase to a fox. |
| Road running 35:00 [1] | |
| |
| Very easy jog with Anita up to the opening of the new sports med centre at the Northern Sports Centre. Nice space and nice people.
And back down again...
Now to get packed for my next trip: Sovereign Lake x 4 days!!! |
Monday Nov 19 |
| Swimming 27:00 [2]1.1 km (24:33 / km) | |
| |
| First time in the pool since the Iceman last year and boy, did I feel it. 800m of front crawl (and I mean crawl) then some legs and other stuff. Will have to start doing this more often if I'm going to do the Iceman again... |
| Trail running 1:28:00 [2] | |
| ahr:136 |
| Nice run with Regnly out through FFTW and along new ridge trail to Greenway. Little loop through swamp trail and then home. Tried to go down through cut block but got re-routed by a big cow moose protecting her calf. She actually advanced on us a bit and I didn't want to put up a fight so we backtracked and took another route. Added 10' onto the run: I should thank her. |
| Core strength 5:00 [0] | |
| |
| A half-hearted attempt at Pilates with Anita. I'm logging this more to shame myself into putting a better effort into it in the future. |
Sunday Nov 18 |
| Road running 1:35:00 [2]21.1 km (4:30 / km) +70m 4:26 / km | |
| ahr:141 max:154 |
| Went for a nice run on the Stevens Creek trail network that leads to the marshlands on the south edge of San Fran Bay. A bit foggy so missed a lot of the potential views north and eastward. Lots of birds hanging out in the water. Lots of joggers and cyclists enjoying the Sunday morning. A nice run to be sure, but too much pavement for my taste.
Headed off to the airport afterwards. |
Saturday Nov 17 |
| Mtn bike 1:35:00 [2]+806m | |
| |
| Went for a really nice ride with qbranch at El Corte de Madera Creek not too far from Mountain View. Beautiful day and really nice trails. Very groomed and really good flow. Got to get acquainted with my new Schwinn hartail and put it through the paces a bit. Unfortunately, I flatted on a thorn only 15 min into the ride. We had to limp back to the car and repair it. Luckily one of Jon's friends had a spare tube. After that, we did a couple of laps of the Blue Blossom trail. I'll definitely look forward to going back there when I visit next.
Booked out a bit early to get back in time for the Sharks game. |
| Core strength 10:00 [0] | |
| |
| Some basic stuff before heading to bed. I really don't do enough of this or flexibility. |
Friday Nov 16 |
| Trail running 50:00 [1] | |
| |
| Easy run with Anita and Regnly up to the lookoff tower and back, prior to heading to airport. |
Thursday Nov 15 |
| Track workout 16:00 [4] | |
| |
| 4x4' at the new indoor track. (Finally made it!) http://www.unbc.ca/assets/about/campus/building_to...
Very nice, cushy Polytan surface. So new that nobody really knows what the distance markings mean yet. I'd wear spikes but I'm too afraid that I'd spike myself inadvertently. Struggled with a full stomach and the mandatory post-season layoff shows. Felt very ordinary today. |
| |
| C • sounds nice! 2 |
| Road running 44:00 [1] | |
| |
| Jog up to the Northern Sport Centre for some intervals: http://www.unbc.ca/nsc/index.html
...and back, also jogging between intervals. |
| Strength training 20:00 [0] | |
| |
| Messing around, exploring the weight room at the NSC. Great place to hang out on a rainy, cold, slushy day. In addition to the free weights, etc. there were lots of machines that I didn't know existed. Who knew? |
Wednesday Nov 14 |
| Trail running 39:00 [1] | |
| |
| Easy jog with Anita over to the old Ginter Mansion. 6am departure into -5 degrees: BF shock to the system. Glad we were only going slow. Nice glow in the SE as Mr. Sun woke up. |
| Mtn bike 1:19:00 [2] | |
| |
| Easy - Mod ride with Phil out at Otway. Sweet, sweet, sweet. Hard, fast, sticky singletrack with the ground frozen solid. Only a few icy sections from the previous snow. Did three trips up to crosscut. Several trees down from the last weekend's wind storm = a few short portages. Still a very nice ride. I guess only 15-20cm of new snow and we'll be back in X-C ski mode, at least on the lower flats. |
Tuesday Nov 13 |
| Trail running 1:17:00 [3] | |
| |
| Moderate run with Pat through FFTW and around Swamp Trail. Some icy patches but nice overall, especially on the single track: ran some trails that I haven't been on in over a year. |
Monday Nov 12 |
| Road running 40:00 [2] | |
| |
| Ran up to UNBC but my plan to do intervals on our new indoor track was thwarted by holiday hours. So, instead ran down to the pool and did a little strength workout. Run is cumulative, up the hill, down the hill, to pool and back home. |
| Strength training 30:00 [0] | |
| |
| First time in the gym in a loooong time and it showed. Good news is that my mysterious tricep pain is much better. |
| Bicycle commute 22:00 [1] | |
| |
| For evening shift. Snow has melted enough to make it safe but the gravel is starting to build up on the roads. I look forward to getting my new commuter hardtail this weekend! |
Sunday Nov 11 |
| Trail running 1:33:00 [2] | |
| |
| Headed out solo as Regnly still sick. Felt like a road run but only made it to the top of UNBC hill before I felt the pull of the Greenway single track. Did a nice loop in behind the University, out to Blue Spruce and then looped through FFTW and down to home. Nice day with the McGregors easily visible as well as the north Cariboo range from the lookoff tower. Planned this route to take in my favourite big stands of Douglas Fir and soft spruce forest. Saw a nice cow/calf pair of moose about 25 minutes into the run. I forgot about them after they ambled off but I'm sure it was the same pair I saw at about 60 minutes. They were using the trail and so we had a little standoff. They moved on after I called to them. They're looking quite healthy now with nice coats and wide bodies. Probably good that Regnly was not with me as he likes to raise hell with them. |
Saturday Nov 10 |
| Skate skiing 1:40:00 [3] | |
| |
| Skied twice up the hill, the first time to the top of the chair, the second to the timing shed. Starting to snow at the top, slushy at the bottom. |
| Skate skiing 1:05:00 [3] | |
| |
| After lunch: went up the hill again, this time on fresh corduroy. Very nice and soft at the top of the chairlift. With Matt and John Hagen. |
| Note | |
| |
| Very fun day today! Got up early with Barry and John Hagen as well as another friend, Matt Janzen. We drove to Powder King to join the national cross country ski team at their training camp. The head coach, Dave Wood is an old friend of Barry's so we got to tag on. Apparently this year is unusual in that there is no significant amount of snow anywhere but in Powder King. Here's an article on the situation: http://www.princegeorgecitizen.com/index.php?optio...
Normally the team would be in Canmore or Silver Star getting their early season training in. The team was doing some sprint training when we arrived and they had their lunch together so we really didn't see that much of them. It looked like fun to be all together like that. We could probably learn from them in the orienteering scene. |
Friday Nov 9 |
| Trail running 1:15:00 [3] | |
| |
| Ran today with Pat and his dog, Nootka. Sad day for me as my #1 training partner is out with a cough. Regnly picked up "kennel cough" on Tuesday and supposedly can't run for two weeks. When I left the house, he looked as though he had been stabbed directly in the heart... |
Thursday Nov 8 |
| Trail running 1:20:00 [1] | |
| |
| Pretty relaxed run up to, and through Forests for the World. Yesterday's slushy tracks had frozen to make the footing quite tough. |
Wednesday Nov 7 |
| Trail running 55:00 [3] | |
| |
| Run with Anita and Regnly up the time trial hill to FFTW parking lot and down the cutblock. Heavy running in the melting snow... |
| Core strength 5:00 [0] | |
| |
| Some of the usual before heading to work. |
Tuesday Nov 6 |
| Trail running 55:00 [2] | |
| |
| Early morning run with Anita and Regnly up to the look-off and back. About 1/3 slower than usual due to the heavy, wet snow. Crazy! Feels like rain today and so will not likely last more than a few more days. |
| Core strength 10:00 [0] | |
| |
| Some typical core stuff. |
| Note | |
| |
| Will get around to making some notes on last weekend's race. Still can't face the shameful debacle of Sunday's race yet. Perhaps over a beer later in the week... |
Monday Nov 5 |
| Note | |
| |
| Finally made it home after the US champs. The weekend of snow in PG gave way to ice fog and my flight was to land at 2337 last night. We left late because the pilot was late arriving on another flight. Then, once we got over PG, the fog was too dense and we couldn't land (instrument landing equipment was out too). Sooo, had to turn back to Vancouver and spend the night. Arrived at 1am. Luckily one of my colleagues was on the same flight and we shared a room at the ridiculously expensive but very comfortable airport hotel. Air Canada wanted to rebook me on the 2030h flight tonight but I couldn't leave Anita holding the bag for me in the office so I coughed up the cash for a last minute WestJet flight... 12 hours later than I was supposed to arrive, I got to PG in time to start hammering through the day's work. Too bagged to consider running in the evening so today is a REST DAY!
(this is the FIRST time in 5 yrs, I've been fogged out or delayed at our airport due to weather and it happened twice in the same weekend - go figure) |
Friday Nov 2 |
| |
| Event: US Champs
|
