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. |