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. |