Wednesday Apr 30 |
 | Core strength 20:00 [0] | |
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| Meant to get up early and go for run but got called a lot last night and called in at 0530 for a newcomer. Watching TSN highlights. |
| Bicycle commute 24:00 [1] | |
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| Trail running 47:00 [2]+197m | |
| ahr:136 |
| Dragged myself out after long day at work. Explored some new mtb trails behind the Ginter place. Easy pace but some strides to loosen up. |
Tuesday Apr 29 |
| Trail running 56:00 [3] | |
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| Run with Regnly up to UNBC and down a new mtn bike trail that I've never been on. Had a big ramp up to a table-top and then a crazy drop into a steep downhill. Would love to see someone hit that one. |
| Trail running 20:00 [1] | |
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| Jogged up to the near lookoff with Regnly after work to scout out a new up-trail to access the woods below FFTW. Did some active stretching. |
| Core strength 15:00 [0] | |
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| Norsk mage og korsrygg. I don't do enough of this stuff. |
| Bicycle commute 22:00 [1] | |
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Monday Apr 28 |
| Track workout 12:45 [5] | |
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| 4x200m, 2x400m, 1x800m, 2x400m, 4x200m with equal distance jog recovery. ~36s, 75s, 2:35 for each.
Felt like crap with the early morning start. |
| Track workout warm up/down 30:00 [1] | |
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| Short warm-up and jog rest for above. |
| Bicycle commute 45:00 [1] | |
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| Hammering into work just to be late. Way home was easier. |
Sunday Apr 27 |
| Trail running 1:00:00 [1] | |
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| Easy run with Pat and the dogs up in FFTW. Legs a bit stiff from yesterday but not bad at all. Raining today for the first time in a long time. |
Saturday Apr 26 |
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| Event: Tiomila 2008
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| Trail running 2:12:00 [3]+424m | |
| ahr:134 rhr:44 |
| Ran Greenway trail from Otway to home. Pretty tired by the end.
Nice day, trail still frozen early on but getting cooked in the sun by the end. Now we head into the awkward thaw where the running conditions are poor for a while until the forest dries out. |
| Note | |
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| Watching the live feed of Tio from the comfort of my study. Never thought it would be this fun. Disappointed in the map detail on the GPS feed (or lack thereof).
Wondering where the hell MrPither is. Should be in KOK2 but not even listed for KOK3...
Looking awesome for KOK1. Don't think many teams have better closing four legs. |
Friday Apr 25 |
| Track workout intervals 17:00 [5]5 km (3:24 / km) | |
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| 5x1000m in 3:18 to 3:25. All over the map with the pacing. Partly due to a big mug of MrPither's Californian coffee just before heading out - had to take an emergency pit stop after the third 1000m and never quite recovered... |
| Track workout warm up/down 37:00 [1] | |
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| for above, including 3' rest between. |
| Bicycle commute 50:00 [1] | |
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| All over town today. Kept it pretty steady so I don't feel bad about logging it. |
| Note | |
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| Getting psyched about TioMila. I get to watch it online for the first time in a few years. Unfortunately that means I'm not running it. I think KOK1 has a good shot at the podium. If they could only get Jorgen back training and Jon D out...
Go KOKs!!! |
Thursday Apr 24 |
| Trail running 43:00 [1]+254m | |
| ahr:117 |
| Easy morning run with Anita and Regnly up to the FFTW parking lot. Trails nice and frozen now but that'll change this weekend. |
| Road running (drills) 10:00 [2] | |
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| Usual routine. |
| Bicycle commute 20:00 [1] | |
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| Evening shift. |
Wednesday Apr 23 |
| Track workout intervals 36:00 [4] | |
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| 6x1600m in 5:54avg, 60s jog / rest.
Felt pretty good. Still windy so happy with this. Tired by the end. |
| Track workout warm up/down 25:00 [1] | |
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| For above, includes jog recovery and some running drills. |
| Bicycle commute 25:00 [1] | |
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| As I rode by the CN centre parking lot, I saw a jackass on a doing 100m catwalks on his motorbike then doing nose wheelies while braking. His technique looked pretty precarious by times. Brave or stupid given the residual gravel left in places on the parking lot. His girlfriend was there filming him on her cell phone. No doubt that spring is in the air... |
Tuesday Apr 22 |
| Track workout intervals 15:00 [4]4.8 km (3:07 / km) | |
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| 12x400m in 75-77s, 400m jog between. Felt okay and satisfied, given the wind. |
| Track workout warm up/down 1:00:00 [2] | |
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| For above. (Includes jog recovery and riding to track and back.) |
| Mtn bike 25:00 [1] | |
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| Exercised the pooch out by College Hts. Lots of dirtbikes and ATVs out. Happily most were wearing helmets. |
| Bicycle commute 20:00 [1] | |
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| Overnight. Blah... |
Monday Apr 21 |
| Road running 49:00 [2] | |
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| Commute to and from work. |
| Trail running 39:00 [2] | |
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| Took the pooch out for a run when I got home. Trails nice and frozen. Saw 1 moose up close. (Go Habs!) |
Sunday Apr 20 |
| Orienteering 26:30 [4] | |
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| Re-ran the Acadia Residences course from Feb. Did the first time in 14:11, then 12:18 - still slower than loefaas' time by 19 seconds. More evidence that I'm not in the right ballpark for fast sprints. Fun to look at the old routes again and see what I did. Some of the best routes aren't obvious at all. |
| Road running warm up/down 14:00 [2] | |
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Saturday Apr 19 |
| Trail running 45:00 [1] | |
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| Morning run down to Wreck Beach and over to Spanish Bank, home via Spanish. Snow and 1.2 degrees kept people bundled up. |
| Trail running 50:00 [1] | |
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| Easy run with Anita, after the course. Down to Museum of Anthropology, then similar route to this morning. Snow almost all gone. Nice views up Howe Sound and across to the north shore mtns. |
| Core strength 10:00 [0] | |
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Friday Apr 18 |
| Orienteering 30:00 [4] | |
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| Ran the practice sprint course at UBC from the February Sprint Camp. First time through I was not running that hard but hard enough to call it a tempo run: ~16 min for 3k. Took a four minute breather and re-ran it in just over 14 min. A couple of routes were slightly different but not much. Just goes to show how much time gets consumed with reading map, navigating, etc. |
| Road running warm up/down 15:00 [1] | |
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| Trail running 1:00:00 [1] | |
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| Easy run with Anita around the UBC endowment lands after the day's MSK course was done. Coolish weather - hopefully the Sun runners are prepared for Sunday. |
Thursday Apr 17 |
| Trail running 1:43:00 [2]+479m | |
| ahr:132 |
| Longer run around the usual trails in FFTW. Felt quite good. Ran across a very large moose. Lucily they sink in the snow worse than we do now and so there was no aggression. The 'new' destination today was the trail behind the UNBC residences which should be left alone for another month until the snow's all gone. Some trails will be impassable soon due to meltwater. |
| Bicycle commute 20:00 [1] | |
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Wednesday Apr 16 |
| Trail running 52:00 [3]+145m | |
| ahr:142 |
| Down to Moore's Meadow and did a few loops, including some that I haven't done yet this year (over to the smaller depression to check the new trails). Home via Foothills and a 15' tempo section. |
| Mtn bike 30:00 [1] | |
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| Downtown for more errands. |
| Classic skiing 35:00 [1] | |
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| Pretty casual ski with A&R around the dog loop. I wonder how many times I skied this loop this year. I sure hope they expand it for next year. Still loads of corn snow but getting dirty and with 10C it won't last too long. |
| Core strength 10:00 [0] | |
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| Just enough to say I did. While watching Nashville tie up the series. |
Tuesday Apr 15 |
| Trail running 1:35:00 [2] | |
| ahr:133 slept:7.0 weight:72.3kg |
| Nice run out to the picnic table on the Blue Spruce trail then back along the summer bike trails. Good thing the snow was frozen or I'd have taken twice as long. Blue sky, 3 moose, hordes of squirrels and no other bipeds. Beautiful. |
| Mtn bike 25:00 [1] | |
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| Rode downtown for some errands and went to one of our local bike shops to recover my stolen eggbeater pedals. They were pretty good about it and didn't charge me for them... Now I basically have my bike back, except for the rear fender that probably got trashed. Oh well.
Lesson for everyone: find and record your bike's serial # somewhere. It's the only way to positively identify your bike if it's stolen. |
Monday Apr 14 |
| Road running warm up/down 28:00 [1] | |
| slept:2.0 |
| Early morning (5am) run as I couldn't sleep given the 9hr time zone difference to Czech.
Jog to Clement Track and recovery between sets.
Minoru Park is a great running option for anyone caught in a layover in Vancouver. I got put up in the Richmond Inn Best Western which is just across the road from the park. We have done O-tervals in this park in GVOC sprint camps past and the track is top notch. It even is lit for your early, early morning workouts. :-) Kajaks uses this track, I think. |
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| C • Minoru park 3 |
| Road running 12:00 [3]3.6 km (3:20 / km) | |
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| Did 3x1200m in 4:01, 4:02 and 4:07. Aimed for 4x4' but called a halt as I could feel the track hack and effects of travel / long distance race on the last interval. Nice track and surprisingly busy at 5:30am. I counted five elderly Indo-Canadian folks out for their morning walk. Really nice to see them and they were good about staying out of lane 1. |
| Trail running 1:15:00 [1] | |
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| Easy run with Regnly over to North Nechako. The north bank is snow free now but the ice banks along the river are still deep and steep so he couldn't get in for a swim.
Nice to go somewhere I haven't been in several months so I think I'm going to make that a goal with the non-structured, 'recovery' runs, to go somewhere I haven't been yet this year. |
Sunday Apr 13 |
| Note | |
| (rest day) |
| Travel day from Prostejov back to Vancouver. Had planned a morning jog but it just didn't happen. Better to spend time with Sandy / Holger and Aksel anyway and it's nice to have a day off after the long race, even if it doesn't feel bad in the legs today.
Our British Airways flight from Heathrow suffered a comedy / tragedy of mishaps making us 3hrs late into Vancouver. That and a 1 hr customs line meant I missed my flight to PG and had to overnight in Vancouver. Bummer.
Overall, had a nice week. Visiting with Sandy/Holger and Aksel was fun as was renewing acquantances with other national team runners. Our accommodation was good and there was hockey on TV, even if the Czech commentators weren't very good.
The terrain wasn't too inspiring and I think my efforts will be focused towards the middle and relay at this year's WOC. I don't feel fast enough to be competitive in a city sprint and I'm not sure I have the base training for a good long distance race, especially in this terrain with fast running and lots of climb. Unfortunately, I don't think we got a really good feel for the middle distance terrain this week and I think the terrain type is perhaps more stony and hilly than we saw. Still, I think I have enough to work with in the next few months, building up to WOC. |
Saturday Apr 12 |
| Trail running warm up/down 25:00 [1] | |
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| During the warm-up with MrP, ran into some Czech yahoos with their camo outfits and rifles with scope. A bit alarming to see them but hopefully they were only out for the deer (although now that I think about it, they were scoping out the forest where the "women's WC" was).
Cool down with Marcus Lang. Must be nice being paid to be a full time sportsman by the Austrian military. |
| Orienteering race 1:40:00 [4]*** 16.5 km (6:04 / km) +428m 5:22 / km | |
| ahr:152 max:169 |
| Moravian Open Champs long and WRE. Avg HR higher than the Pig long but I didn't feel especially fast. I never really pushed it to stay with guys who passed and walked many/most of the hills. Even so, was pretty tired by the end. Ended up about 25% behind the winner and way back in the standings despite no really big errors. Lots of sloppiness though and lots of room for improvement. I think the mental aspect of the long distance is important as I was still not in the fighting mood today (although it was better than last weekend). I would have expected my avg HR to be in the high 150s with a strong effort but I don't think my legs can handle that after a week of orienteering at this time in the season.
This week has given me lots of good ideas for training back in PG. |
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| C • good ideas for training? 2 |
Friday Apr 11 |
| Orienteering 1:16:00 [3] | |
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| Did the Polish/Hungarian middle distance test race out at Hrad Helfstyn.
Time includes some warm-up and jog down with MrP through and around the Hrad.
Surprised by the stony, and un-fun course setting in the beginning. Did the course as a pseudo tempo run. Did 18' hardish then walked/jogged the uphill part of the leg to #8. Then sort of pushed it for the downhill legs to #14. Walked/jogged up to #15 then tried to push the last couple of controls to the finish.
Lots of low features in greenish areas to make things tough but I always felt there was enough detail to navigate with confidence. |
| Note | |
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| Skipped the afternoon PWT style sprint in favour of hanging out with Aksel and Wil while MrP and Sandy ran. Just couldn't get psyched up about the flat race although the forest part of the map looked fun. |
Thursday Apr 10 |
| Orienteering 50:00 [3]6 km (8:20 / km) +274m 6:47 / km | |
| ahr:142 |
| Did the D21 course at Rachavy while the Norwegians ran in pairs. Nice area, almost as nice as yesterday morning. Interesting route choice insights regarding around vs through green as I seemed to run parallel with Anders and Magne on different routes. |
| Orienteering race 17:20 [5] | |
| max:175 |
| Moravian Open Champs prologue.
Nice to have the course start and finish just outside the hotel. I had the third start and seemed to have trouble getting psyched up for this one. Did a very short warm-up of ~10min then went for it. Quite a simple course but I made two 20sec mistakes. Caught and passed by Olav at the start of the forest section. Would have been happy with 16:40 or so but this was still quite slow compared to the fastest guys. Basically ran at 168bpm the whole way which is what I think I should be doing in a sprint. I'm just not that fast right now and probably don't have the potential of aptitude required for city sprinting at an international level. |
Wednesday Apr 9 |
| Orienteering 50:00 [3]5.4 km (9:16 / km) +290m 7:18 / km | |
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| Middle distance relevant training on Helisova. Nice map with some good course setting and stony ground. Didn't quite have the focus and physically didn't have it to leave with a really good feeling but still got a pretty good feeling from it. Made several sloppy mistakes and one bigger one. |
| Orienteering 47:00 [3]5.3 km (8:52 / km) +270m 7:04 / km | |
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| Afternoon session at Velky Kosir. Supposedly middle relevant but I sure hope not. Looked like a weekday evening session for the local club with lots of kids and such around. Map was not particularly good and there were lots of changes in the forest. Still managed to get turned around in the green once leaving a control and probably missed the best route once, so always something to learn. |
Tuesday Apr 8 |
| Orienteering 1:05:00 [3]8 km (8:08 / km) +381m 6:34 / km | |
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| Long distance training on map: ?Alesh. First WOC 2008 training and first run in Czech since 2000. Not a particularly inspiring bit of terrain to start out on but apparently relevant for long distance. Lots of hills and varying shades of green and yellow as telltale signs of a working forest. Also lots of tracks. Maintaining direction is quite important. |
| Orienteering 1:05:00 [3]8 km (8:08 / km) +245m 7:03 / km | |
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| Run on a flatter map, ?Konice. Lots of knolls marked this time and flags hung on ditch ends and tiny clearings in green areas. Welcome to Czech. Again, apparently long relevant. I think I'm losing my appetite for the long... |
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| C • uninspiring... 1 |
Sunday Apr 6 |
| Orienteering 2:12:00 [4]+400m | |
| ahr:145 |
| Crappy run. Started out ok but then didn't really feel like running. Ran a few legs here and there but basically jogged the course from about 3-4 onward. Long distance is just a pain in the butt when you're not in a fighting mood. |
| Trail running warm up/down 5:00 [1] | |
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| For above. |
Saturday Apr 5 |
| Orienteering race 14:19 [5] | |
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| Sprint course #1 on the campus of Miami University. Not a particularly complicated map or course. I had a good rest last night and felt that I was able to actually push it and race. Felt more interested in the task as well. A bit pukey from the late breakfast but otherwise ok. |
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| C • the pig 1 |
| Road running warm up/down 23:00 [2] | |
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| For above. |
| Orienteering race 14:55 [5] | |
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| Sprint #2 at College Suites
Was a bit tired for this but not bad. Got caught in green a couple of times and lost 10+ sec each time (attacking #6 and leaving #12). Too slow overall and I think the early season form (or lack thereof) is showing. |
| Trail running warm up/down 20:00 [1] | |
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| For above. |
Friday Apr 4 |
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| Event: Flying Pig XII
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| Orienteering race 36:25 [4] | |
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| Flying Pig Middle and WRE.
Not really into orienteering and pretty tired and yuck from the start despite a good warm-up. Taking the red eye last night and the chili for lunch probably had something to do with it. The course took the best advantage of what the terrain had to offer but it still felt like a long sprint course. Made a couple of smaller mistakes but mostly just not really pushing it with a big week coming up. |
| Trail running warm up/down 25:00 [2] | |
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| For above. |
Thursday Apr 3 |
| Bicycle commute 50:00 [2] | |
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| Hammered up to College Hts for my eye appt then down to PGRH to give PARTY talk, then home via Spruceland. |
| Trail running 58:00 [2]+340m | |
| ahr:136 |
| Up to FFTW lookoff with Regnly, looped around Shane Lk and then past reservoir then home. |
Wednesday Apr 2 |
| Trail running intervals 53:00 [3]+414m | |
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| Hill intervals wearing my new O-shoes. Thought I'd better break them in before the weekend... Did six times up the long hill behind the house. Each in 2:45 or so and about equal rest on the jog back down. |
| Bicycle commute 20:00 [1] | |
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| Long day in the office. |
Tuesday Apr 1 |
| Bicycle commute 20:00 [1] | |
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| Trail running 30:00 [1] | |
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| Managed to fritter away the day, socializing at work, etc. Just squeezed in a short jog with Regnly before heading to Dave's for slide show from ski trip. |