Thursday May 29 |
 | Bicycle commute 22:00 [1] | |
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| Trail running 55:00 [2]+301m | |
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| Nice run with Pat and the dogs through FFTW - different loops than what I normally run. In the warm rain with distant thunder. |
Wednesday May 28 |
| Trail running intervals 24:00 [4] | |
| rhr:46 |
| Woke up feeling much better this morning although not 100% (90-95%). Such a nice day was meant for running and so Regnly and I went up to FFTW and the nice single track behind UNBC. Did 6x4' with 3' off as the trails are so windy and technical, didn't quite get the HR up to scratch and so these are threshold intervals. Had an awesome time careening around the new mtb trails. |
| Trail running warm up/down 51:00 [1] | |
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| For above intervals. Had a break by Shane Lk at the end to toss sticks for Regnly. No significant wildlife out today. |
Tuesday May 27 |
| Core strength 10:00 [0] | |
| rhr:54 |
| Woke up feeling like crap. Pulse higher than normal. Decided to lay low today and worked around the house doing odd jobs. Having the living room painted didn't help as the house is full of paint fumes. Oh well. |
Monday May 26 |
| Bicycle commute 25:00 [1] | |
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| Downtown for eye appt. |
| Road running intervals 20:00 [4] | |
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| 5x4' up the University hill, 3' jog down between. Absolutely crap running form at the end. Lots of corkscrew running, I'm sure. I think this is the result of little or no strength and not so much core strength in the last months. |
| Road running warm up/down 34:00 [1] | |
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| For above. |
| Mtn bike 1:00:00 [2] | |
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| First real ride of the year. Rode a nice loop through Otway with Phil and Regnly. Got absolutely hammered by Phil. Hopefully I'll be that good a rider when I'm that age (mid-40's). |
Sunday May 25 |
| Trail running 30:00 [1] | |
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| Easy jog with Anita through the paths in the UBC endowment lands. Disappointed to hear about the theft of the Bill Reid art pieces as we were planning to go see the collection this afternoon. At least I have an alibi for Friday night. |
| Trail running 45:00 [2] | |
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| Nice, moderate jog with Regnly after getting back to PG on the afternoon Air Canada flight. Great weather and we had our first close-up bear encounter. Foolish me running upwind on a nice grassy slope, startled a biggish male who was grazing. He was only 10m away when we rounded the corner, just above us on the slope. There were a few tense moments of standoff but luckily he took off when Regnly went after him. Hollered lots on the way back through that terrain and didn't see him again. |
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| C • Yikes! 3 |
Saturday May 24 |
| Trail running intervals 16:00 [4] | |
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| 4x4min on the fields around Allan McGavin on the UBC campus. Nice morning. Felt pretty good despite a bit of gut grief towards the end. |
| Trail running warm up/down 33:00 [1] | |
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| For above. |
| Trail running 30:00 [1] | |
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| Easy run with Pat through the Endowment lands before heading to our 'graduation dinner' for finishing the 5 weekend course.
Fabulous weather - counted several sunbathers and one pool party along the way. I'd count this as my first hot weather run of the year. |
Friday May 23 |
| Trail running 42:00 [2] | |
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| Easy jog with Anita, down by the Museum of Anthropology, down to Spanish Banks, then back to Gage via the usual trails. |
| Core strength 8:00 [0] | |
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| Haven't logged this type of training for a while.
Last weekend of MSK course. Good fun. |
Thursday May 22 |
| Orienteering tempo 12:08 [4] | |
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| Test ran the Hopewell Rocks sprint course. Very cool terrain. Fast and technical. Even though I had been to most of the features three times already, I still made some little mistakes. |
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| C • Supercool! 1 |
| Orienteering 30:00 [1] | |
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| Prorated time for map and feature survey at the Rocks. |
| Orienteering warm up/down 13:00 [1] | |
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| For the test run. |
Wednesday May 21 |
| Orienteering 1:00:00 [1] | |
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| Cruised through the long distance terrain with Wil at Rockwood Park. Thick in places but the terrain is actually top notch. Just needs a good, thorough, consistent updating. |
| Orienteering tempo 20:00 [3] | |
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| Test ran my first draft of the Fishbones sprint. Not pushing hard. Will still shorten it a bit, I think. |
| Orienteering warm up/down 10:00 [1] | |
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| For above. |
| Orienteering 30:00 [1] | |
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| More map survey and checking features at the Rocks on the evening low tide. Needed to see how early some of the lower features become accessible as the tide goes out. Beautiful evening. |
Tuesday May 20 |
| Orienteering 1:00:00 [1] | |
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| Spent a while cruising through the sprint area at Rockwood Park. Updating some and vegetation for the most part. |
Monday May 19 |
| Orienteering 45:00 [1] | |
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| Had to wait for the evening low tide to do a recc'y on the Hopewell Rocks map for the ocean floor sprint later this summer at COC week. Only had an hour by the time I got there. Pretty nice map that Bill Anderson has made. Will be a very cool event - I've never run in an area like this before. I hope to finalize and test run the courses later in the week. |
Sunday May 18 |
| Orienteering race 1:23:33 [4]*** 10.4 km (8:02 / km) +374m 6:49 / km | |
| ahr:151 max:165 |
| NCOF long distance. Physically tough course, made some mistakes but I guess these were relatively minor. I felt the navigation was quite rough and the map was a bit generalized in places compared to the newer map that we had yesterday. Ended up making little mistakes on most of the early controls, 1-5. At one point on the 6th leg I had no idea where I was. Settled down a bit, then made a questionable route to #10 that wasn't as bad as it could have been. Missed right to #11 like most people but realized it fairly quickly. Missed the route to #14 and had to pass Griz twice but otherwise okay in the end of the course. |
| Trail running warm up/down 30:00 [1] | |
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| For above. Nice jog down to the Wakefield mill after the race. |
Saturday May 17 |
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| Event: National Capital Orienteering Festival
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| Orienteering race 29:40 [4] | |
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| NCOF Middle - the orienteering felt pretty sloppy in places but the terrain made the controls not easy to take cleanly. In the end I guess I made the least mistakes. |
| Orienteering race 13:09 [4] | |
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| Was pretty sloppy on direction from start to finish. Missed bits on 3 or 4 controls. Nice run by MrPither. |
| Trail running warm up/down 35:00 [1] | |
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| For the above races. |
Friday May 16 |
| Note | |
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| Travel day. Woke up early to pack and arrived in Ottawa a bit too late to train. |
Thursday May 15 |
| Trail running 1:05:00 [1] | |
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| Easy run up to FFTW and around Shane Lk where Regnly got his first swim of the season. Easy miles. |
| Bicycle commute 24:00 [1] | |
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| Down to Suzu-Ran for a nice lunch. Awesome weather and a day off to enjoy it. Doesn't get much better than this! |
Wednesday May 14 |
| Road running race 36:40 [4]10 km (3:40 / km) vdot: 57.5 | |
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| Pineview 10k. Anita was keen so we headed out for a local Weds evening 10k. Brian Nemethy showed up and said he wanted to run 36. Was still feeling a bit under the weather and thought that would be a nice tempo run pace. Ran 5k in exactly 18' and it felt like a good 'medium pace'. Unfortunately the shampoo bottle (either that or the cup of MrPither's Californian coffee) gave me trouble in the last few k's and I had to drop off a bit. Brian ran 36:22, probably due to the nasty headwind for the last 2k. Sorry that I couldn't help him but it was good to finish with clean underwear. I'll definitely take the next couple of days easy before heading to Ottawa. |
| Road running warm up/down 25:00 [1] | |
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| For above.
For some strange reason the Pineview locals choose Wednesday at 6pm to torch their middens. Luckily it didn't affect the race much due to the wind. Almost got run over by a duallie hauling a horse trailer. Just another day in hicksville... |
Tuesday May 13 |
| Trail running 50:00 [1] | |
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| Easy run/jog up to the FFTW parking lot and back along some different trails. The cutblock is clear and could be pretty good for rough compass running. Also spent some time building the new section of trail to connect to the existing cutblock trail so we don't have to run the powerline. |
| Core strength 20:00 [0] | |
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| While watching Pittsburgh go up 3-0 against Phillie. Don't know how I'll force myself to do core strength after the cup is won. |
Monday May 12 |
| Track workout intervals 20:00 [5] | |
| rhr:44 |
| 6x1k in 3:20, 2' off. Felt okay starting but started to wane by the end. By later in the day it was clear that I picked up a bug in the ER this weekend. Will try to take it easy for the next couple of days, with yet another half overnighter tonight. |
| Track workout warm up/down 30:00 [1] | |
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| For above, plus some active stretching and drills. |
| Bicycle commute 15:00 [1] | |
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| Running errands. Finally got the pergola covered for Anita so the day wasn't a complete loss. |
Sunday May 11 |
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| Event: Stars Spring WRE
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| Core strength 20:00 [0] | |
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| Today passed in a fog. Finished my second overnight in a row at 8am and finally wound down and crashed by 10am. Slept until noon but the 6+ hour sleep deficit had me wearing lead boots for the rest of the day. Did some core just to say I did. Got some chores done around the house so that was good. |
Saturday May 10 |
| Trail running 1:02:00 [1]+221m | |
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| Easy run with A&R, up through the back 40. Checked out some more new mtn bike trails behind Ginter. |
Friday May 9 |
| Trail running 1:33:00 [4]+433m | |
| ahr:150 max:168 |
| Long tempo run up in FFTW.
Up the cutblock to lookoff, around who's home, out back ridge to Greenway km2, out to rockface (clockwise), picnic table, back along new singletrack, up steep hill by Shane Lk, to reservoir then back down cutblock, finished by fire pit. Felt unusually good today. |
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| C • WOC simulation 2 |
| Trail running warm up/down 21:00 [1] | |
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| For above. |
Thursday May 8 |
| Trail running tempo 35:00 [4]+175m | |
| ahr:160 max:171 rhr:44 |
| Devised and ran a 35' tempo run in Moore's Meadow to simulate middle distance. Good set of loops but a bit short as the terrain will speed up when the last of the snow melts and the ground dries. |
| Trail running warm up/down 35:00 [1] | |
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| On the way to/from MM, with A&R. |
| Bicycle commute 24:00 [1] | |
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Wednesday May 7 |
| Mtn bike 2:15:00 [1] | |
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| Had the day off so went for a tour out to Richie Bros auction. Amazing event with every sort of heavy equipment that you could imagine for sale. Huge excavators, bulldozers, loaders, cranes, grapple loaders, pick-ups, tanker trucks, trailers of every description. Even six little helicopters. Crazy. The place was overrun by dudes drooling over the stuff.
Carried on to Pineview and through a bunch of roads I've never been on before. Back through Sintich Rd and the BCR industrial site. Out for 3+hrs but some stops. |
| Trail running 53:00 [1] | |
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| Nice afternoon nap fixed me up enough to go out for a jog with A&R out past Ginter mansion and onto some more quad trails that were unfamiliar.
Great day, even though we finished in the rain. Passed a homeless fellow who had a neat little tarp rigged up in the woods close to where we were running. |
Tuesday May 6 |
| Track workout 16:00 [4] | |
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| 4x4' with Anita although she did 4x1200m in 4:30. She's running very well these days.
Very early start to the day and I felt like some caffeine would have helped a lot. |
| Track workout warm up/down 24:00 [1] | |
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| for above, including jog rests. |
| Trail running 20:00 [1] | |
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| Took Regnly for an easy jog after getting home from the track. Scouted a new trail route up the hill. Made 20 cents from beer bottles - woo hoo! |
| Bicycle commute 24:00 [1] | |
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| Still (kind of) light out at 9pm! Cool. |
Monday May 5 |
| Trail running 1:00:00 [1] | |
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| Very light run with Anita around one of our usual loops in Forests for the World. Very nice morning with a good view from the lookoff. Still lots of snow in the shady areas. |
| Bicycle commute 25:00 [1] | |
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| ER09-18 |
Sunday May 4 |
| Road running tempo 28:00 [4]8 km (3:30 / km) +33m 3:26 / km | |
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| Local PG roadrunners race. Ran harder than I originally planned and unfortunately ended up running alone. Pacing was all over the place. Nice day, felt pretty good to get a third hard effort in this week, given the work schedule. |
| Road running warm up/down 32:00 [1] | |
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| for above. |
Saturday May 3 |
| Trail running 26:00 [1] | |
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| Easy run before the trauma course up at UNBC. |
| Bicycle commute 20:00 [1] | |
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Friday May 2 |
| Trail running 1:00:00 [1] | |
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| Easy, social run with Anita, Pat up to FFTW. Felt good. |
| Core strength (Norsk mage og korsrygg) 20:00 [0] | |
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| Bicycle commute 24:00 [1] | |
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Thursday May 1 |
| Road running intervals 16:00 [5] | |
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| 4x4' up the University Hill, on the clock as something different. Felt okay during the run but close to getting the 'blahs' which is only a step away from getting sick or worse. Time for a couple of easy days... |
| Road running warm up/down 34:00 [1] | |
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| For above, including recovery. |
| Bicycle commute 22:00 [1] | |
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