Thursday Jan 31 |
 | Swimming intervals 30:00 [4] | |
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| Did 800m (2x400m with 15s rest) in 14:23, then did 400m in 7:00 then 100m in 1:43 then another 400m in 7:05, after adjusting the goggles. Right shoulder sore with all the front crawl. |
| Trail running 58:00 [2] | |
| ahr:123 weight:71kg |
| Ran with Anita and Regnly over past Ginter and back via the pet store where we got another couple of frisbees for the pooch. He loves the damn things so much so I can't understand why he chews the hell out of them.
Found the old bathroom scale and weighed myself for the first time in ages. Winter layer gives me an extra kilo and extra insulation against the cold. |
| Hockey intervals 40:00 [3] | |
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| Hockey game - played a couple shifts up front then dropped back to the blue line to even the lines. Kept my head up and didn't get hurt today. Pretty good fun but the sharp skates felt weird. |
Wednesday Jan 30 |
| Snowshoe 1:26:00 [3] | |
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| Modest snowshoe run with Regnly. Reclaimed the cutblock trail...for now. |
| Core strength 10:00 [0] | |
| slept:5.0 |
| While watching some x-c skiing on the tube. Was going to go to oval but the lack of sleep last night caught up to me. |
Tuesday Jan 29 |
| Swimming intervals 30:00 [4] | |
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| Not really sure how high the HR gets during these. Did 800m in 14min flat then 400m x2 in 6:56 with 2' rest after 800m and 90s between 400s. |
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| C • Another one 2 |
| Skate skiing 1:06:00 [2] | |
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| Regnly was going nuts after two days shut in with the cold so when it crept above -20C I relented and took him out to the dog trail at Otway. Should have brought the classic skis but didn't. Amazingly slow snow for skating. Had trouble reeling in the old guy with his Karhu classic skis. I think those old finns knew something about making skis glide in the cold.
More cold weather tonight and tomorrow. Say a prayer for brass monkeys... |
Monday Jan 28 |
| Track workout warm up/down 30:00 [1] | |
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| 11 up, 10 down and 9 between reps. |
| Track workout intervals 18:00 [3] | |
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| Way too cold out to run or ski or skate. Therefore we headed up to the NSC for a track workout while the city worked on our water supply.
4x4:30 w/3' off.
Busy as heck up there with people pushing strollers, groups of walkers, pseudo-runners, etc. Ended up having to dodge lots. Lost power big time on the last one. |
| Core strength 10:00 [0] | |
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| Better than nothing. |
Sunday Jan 27 |
| Trail running 1:40:00 [1] | |
| ahr:118 |
| Easy run in the bitter cold with Anita, Pat and the pooches. Hack is improving and the shoulder does't hurt at all running. Windchill of -30 made the run home across the cut block a bit painful. Luckily no frostbite that I can tell. Will bundle up better next time and I think the afternoon ski will morph into a hot tub session. |
| Swimming intervals 30:00 [3] | |
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| 4x400m in 6:50ish each. Cruisy pace and happily the shoulder didn't hurt much. The cold weather made the Aquatic Centre a particularly busy place today. |
Saturday Jan 26 |
| Trail running 1:40:00 [3] | |
| ahr:138 max:169 (injured) |
| Nice run with Pat and the dogs around FFTW, swamp trail and some new stuff. Wasn't really sure where we were for some of it. Nice to see new trails being opened and used. Pretty heavy running in the new snow. |
| Skate skiing 1:05:00 [1] | |
| ahr:105 |
| Very mellow ski with Anita and Regnly at the dog trail. Giving Anita some pointers. She's really improved since we moved here.
Did a single 500m sprint, motivated by Chandra Crawford's performance today. Shoulder didn't hurt so much so I'm pretty happy about that. |
Friday Jan 25 |
| Swimming 15:00 [2] | |
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| 800m free. Painful swim - thought the shoulder should be okay after some aggressive icing overnight. Wrong. Will take it even easier today I think. |
Thursday Jan 24 |
| Swimming 15:00 [3] | |
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| Pool running this morning because I forgot my goggles. I didn't include the hot tub time.
Had to go to the pool to shower this morning as our city water supply is on the fritz. |
| Trail running 46:00 [1] | |
| ahr:118 |
| Easy run up the hill to pick up Nootka as Pat is away. Still focusing on recovering from the hack. |
| Hockey 45:00 [3] | |
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| Played right wing on one of two lines. Felt the two week absence from skates. Disaster struck early in the game when I got run over by a guy cutting hard to our net and got driven into the net. Really hurt my right shoulder. Scored once so that helped but generally a miserable game. |
Wednesday Jan 23 |
| Trail running 56:00 [1] | |
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| Easy jog with Anita and Regnly up to FFTW lookout. Clearly need to run the cut block more or we'll lose the trail in the deep snow. |
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| C • Photos 1 |
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| C • Photos 7 |
| Skate skiing 1:01:00 [3] | |
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| Moderate ski with Pat and the dogs. Cold, squeaky styrofoam snow. Did a loop of the Iceman trail for fun at the end. |
Tuesday Jan 22 |
| Track workout intervals 16:00 [4] | |
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| 4x4min. |
| Track workout warm up/down 21:00 [2] | |
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| Got dragged to the track with Anita, against my better judgement. Ended up running slower and slower through the four intervals. The hack I've had for a couple of weeks got worse in the dry air. Unfortunately with the -20C outside, the track is the only good option to run. |
| Trail running 39:00 [1] | |
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| Warmed up to -15, -10 in the sun and so I took Regnly over to Ginter and back before work. Very slow and still hacking at the end. |
Monday Jan 21 |
| Orienteering 45:00 [2] | |
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| Went out for a jog on the map before heading off to the airport. Did a control pick-up exercise, cleverly disguised as a score-O, although we managed to stay away from the control pick-up part. Very pleasant jog and got a chance to review some of the sprint legs.
I'll never really know what the absolute fastest route was between some of the controls. I think that bothers me a bit because there should be a fastest way and you should be able to tell at the start of the leg, both from the map in hand and the terrain you see. Maybe what really bothers me the most is that I'm not able to tell and when you're looking at seconds counting in a sprint race, it's all of a sudden more relevant to really know. |
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| C • sprint 5 |
| Core strength 5:00 [0] | |
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| Evening Pilates with Anita. I didn't last long. Quite eye opening as to how inflexible and weak in the core I am, at least compared to Anita. |
Sunday Jan 20 |
| Trail running 12:00 [1] | |
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| Before/after A-Z day 2. |
| Orienteering race 1:00:00 [5]10.2 km (5:53 / km) +260m 5:13 / km | |
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| A-Z day 2. Ran okay but made a couple of mistakes. Ran off to relocate on a control that was mis-hung when all I had to do was continue about 20m to the right to find it. Muffed one route choice. I think Bone took the day by a little bit but they were messing around with the computer so we took off instead of waiting for the results.
Much more of a runner's course today but had some really nice views while running along a ridge near the end of the course. |
| Orienteering 55:00 [3] | |
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| Jogged around the Maze-O with MrPither. Took lots of pictures. I think jtorrance would have been faster but we didn't check. Really cool erosion features with narrow slot canyons, steep cliffs and waterfalls. Definitely worthwhile.
Includes jog between competition centre and the start. Feet are pretty beat up. Will feel good to get back on the skis. |
Saturday Jan 19 |
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| Event: Anza Borrego Desert O-Fest
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| Trail running warm up/down 20:00 [2] | |
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| Warm-up with MrPither before race. Logged as zone 2 mostly due to caffeine effect. |
| Orienteering race 1:15:00 [4]*** 9.05 km (8:17 / km) +364m 6:54 / km | |
| ahr:162 spiked:15/18c slept:10.0 |
| Anze-Borrego ?'long' distance race. Beautiful day, not a cloud in the sky and ~16 degrees at the start. Early part of the course was in pretty easy terrain but the first control was mis-hung and a bunch of us missed some time. I lost 44sec to MrPither then kept losing about 5 seconds per leg on average until #10 which was our first really technical control. I lost 1:40 to the fastest and MrPither broke his compass and lost 10 minutes. I lost another 5:45 to the fastest on #12 by making a big parallel error on a long ridge in a pretty vague area. Pretty cool terrain but punishing for the inattentive. I messed up my feet pretty bad with blisters so the rest of the weekend will be a bit tough. Don't know who was fastest on blue as Ebone and Marten Bostrom were still out on the course when we left. Unfortunately MrPither had to abandon at #14 due to brain cramp. |
| Trail running warm up/down 30:00 [1] | |
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| Warm-up and cool-down around the sprint in the afternoon. Didn't get too much grief from the feet so that was good. |
| Orienteering race 15:00 [5]2.7 km (5:33 / km) | |
| ahr:162 max:177 |
| Sprint race - didn't feel too bad, considering. Made a few little mistakes in the vicinity of the control. Hard to say how much time lost. MrPither beat me by 16 seconds but he was beaten by Morten Bostrom by 1:13, just 1 week after his marathon! |
Friday Jan 18 |
| Orienteering 1:00:00 [1] | |
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| Arrived late in the afternoon to Borrego Springs with MrPither and headed off to do a little model event run. Ended up stopping lots to snap photos in the waning light. Very beautiful area but I found some of the cliffs and side hills quite sketchy. |
| Note | |
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| Went for dinner at Pablito's with the O-geeks. MrPither got his guacamole fix with the biggest burrito I've seen. My fish tacos were fair. jtorranc and AZ present as well. |
Thursday Jan 17 |
| Track workout intervals 16:00 [4] | |
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| 4x4', 3' off. |
| Road running 50:00 [2] | |
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| Jog up to NSC and back, also jog between work intervals. |
Wednesday Jan 16 |
| Road running 45:00 [3] | |
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| Morning run to the Oval, around the Iceman 5k and then to the pool. This also includes the run home from the pool. Modest pace but pushing a bit to get to the pool in time. |
| Swimming intervals 23:00 [4] | |
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| 3x400m in 6:50 with 90s rest between, in the long lanes. I'm not super fast but hopefully it'll be enough for the Iceman. |
| Skate skiing 49:00 [2] | |
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| With Pat and the dogs. Did 5 loops before he had to take off. Cough is bothersome in the cold. |
Tuesday Jan 15 |
| Track workout intervals 18:00 [4] | |
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| 4x4:30 with 3' rest. |
| Road running 50:00 [3] | |
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| Jog to NSC and back with Anita. Includes jogging between intervals. |
Monday Jan 14 |
| Swimming intervals 24:00 [4] | |
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| 4x250m in 4'something. |
| Road running 21:00 [1] | |
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| Jog to and from pool. |
Sunday Jan 13 |
| Classic skiing 2:00:00 [1] | |
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| Again, who really knows the exact total of the climbing. I just know this is a gross underestimate, even if we only did ~1000m vertical. Pretty tired at the end of the day. Digging pits and cranking the turns in the deep powder must count for some strength training. Did some route planning / finding which was really interesting to me. |
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| C • spring skiing 3 |
Saturday Jan 12 |
| Classic skiing 2:30:00 [1] | |
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| Skied into Grizzly Den cabin for our weekend Avalanche Safety training course. I don't really know how to log this but big pack plus AT skis and skins = at least Zone 1 for the climbs. |
Friday Jan 11 |
| Skate skiing 1:01:00 [2] | |
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| Skied with the dogs and Pat for a few laps then handed them over to Anita. Then Pat and I hammered around the outside loop. Pushed the Hickory Wing climb and the Iceman cutoff to Cutblock climb. |
Thursday Jan 10 |
| Trail running 1:15:00 [3] | |
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| Started with an easy run out around Ginter place with Anita and Regnly. I did a tempo run along Foothills after that. Still worked out to be a modest pace of ~4'/km, given the hills and snowy / slushy conditions. Went to the end of the sidewalk and back. |
| Skate skiing 1:05:00 [2] | |
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| Easy ski with Pat and the dogs, around the dog loops. Did a couple of laps with Scott while waiting for Pat. Conditions were pretty good. The glide is better technically but I'll have to start doing some faster stuff in preparation for the Iceman. |
| Hockey 45:00 [3] | |
| ahr:116 max:168 |
| Hockey in the evening after AST course. I seem to be playing lots of defense lately. Two full D-lines and my partner was being a bit of an ice hog so I didn't skate as much as usual. I was happy enough though given the training already today. Scored once. Logged time is that above 105bpm. The HR graph looks like a nice interval session, albeit not as smooth, as regular between intervals or with as high a peak HR. |
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| C • once 3 |
Wednesday Jan 9 |
| Skate skiing 49:00 [2] | |
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| Five loops of the dog trail with Pat and the dogs. Good conditions, mostly worked on technique at an easy pace. |
| Skating 27:00 [1] | |
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| Went to the oval with Anita after work. This never gets the HR up high but it sure burns the quads and makes the back sore. |
Tuesday Jan 8 |
| Trail running 1:45:00 [2] | |
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| Nice run with Regnly up to FFTW, around Who's Home, out to Greenway and shorter loop of swamp trail. Quads quite tired from yesterday. |
Monday Jan 7 |
| Trail running 1:06:00 [2] | |
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| Nice run with Anita and Regnly, up to the look-off, then around the back ridge. Through my favourite stand of old growth Doug Fir. Good running conditions. Still have the hack from the weekend. |
| Skate skiing 1:19:00 [1] | |
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| Went for a ski with Pat and the dogs. Did four laps of the dog trail and then went for a ski around the outer loop incl. Hickory Wing then Northern Lights. |
Sunday Jan 6 |
| Skate skiing warm up/down 30:00 [2] | |
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| Before and after BC Cup race. |
| Skate skiing race 49:00 [5] | |
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| Almost blew the wax again. Was way colder than I originally thought based on The Weather Network. (apparently they're based out of Texas so that explains a few things) Should have had the skate race yesterday and the classic race today.
Had a really fun ski. I was skeptical about finishing after stirring up my winter hack yesterday. Luckily, one of the masters set an easy'ish pace and I tagged along. I had more fitness and should have passed him on most of the uphills but he's way more aggressive on the downhills. Anyway, we arrived at the stadium at the same time. We sprinted. He won. It was all good. Was surprisingly close to the senior mens' times given how easy the pace felt. Perhaps they weren't pushing that hard. |
Saturday Jan 5 |
| Classic skiing race 35:00 [5] | |
| ahr:160 max:171 |
| BC Cup 10k classic, interval start. I felt okay physically, mostly over the recent hack.
Unfortunately I blew the grip wax at the last minute. We got ~2cm of fresh snow overnight that fell at about 0 degrees. They retracked early in the morning. At race time, it was 3 degrees and I had lots of skiers in front of me to glaze up the track. Even though my original plan of the old VF (0 to +2) was working except for the upper sections, I added a little layer of Vauhti that I tried yesterday, insecure about my grip. Sure enough at the top of the first hill, I was running up and almost face-planted when I went to take the first stride in the track. Quite fun overall, despite feeling that I could have been a fair bit faster.
Worsened the hacking cough and didn't do a cool-down as I hopped directly into the truck and drove home to catch the last of the Gold medal game at the IIHF World Juniors. 4 in a row! |
| Classic skiing warm up/down 25:00 [1] | |
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| Went for an easy ski with Scott, around the upper levels. We knew the temperature inversion would be in full effect and I got suckered into changing the wax... |
Friday Jan 4 |
| Classic skiing 30:00 [3] | |
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| Went for a little ski around the 5k race loop. Feeling pretty tired from the hockey last night and butt sore where I fell. The Vauhti that I was trying out iced up a bit down low and slipped up high. Still trying to figure out the waxing thing again. |
Thursday Jan 3 |
| Classic skiing 1:00:00 [1] | |
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| Pretty laid back ski with Pat. He had Nootka and Aliah in the Chariot so it was pretty slow. The higher temperatures made the waxing a bit of a challenge. |
| Hockey 1:00:00 [3] | |
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| I was one of 3 defensemen on our side tonight. Lots of ice time and cool heart rate graph. Reads like a slightly jagged interval session. I feel a lot better about the hockey, knowing that I actually get an aerobic (sometimes anaerobic) workout from it. |
Wednesday Jan 2 |
| Road running 16:00 [2] | |
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| Jog to and from the OIO. |
| Skating 40:00 [1] | |
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| Responded to the call from Stein to go for a skate. Pretty busy so a lot of dodging little kids. Still a good skate and felt like the flow was there within a few laps. |
Tuesday Jan 1 |
| Skate skiing 1:00:00 [3] | |
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| First real skate ski in a while. Between work obligations, as darkness was falling. Skied the 7.5km race course. Decided to register for this weekend's races as I have been able to switch shifts to end at midnight on Friday. |