Sunday Sep 30 |
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| Event: OOC Cité des Jeunes
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 | orienteering race 1:20:13 [5]*** 6.5 km (12:20 / km) | |
| spiked:13/15c (injured) |
| Ran a great race all except for one control. Started out well nailing the first two controls. But then I think I might've run off the map trying to get to 3. Couldn't figure out the features at all. I'd think I was in one spot, run to where the control should've been, and then...no control. Finally, after about 18min of wandering around, relocated off a giant boulder and then walked right into the control. Might've been a better route to 4 with less climb, but I found it alright anyways. 5 I was dumb and ended up on the wrong side of the stream, so had to cross it getting icky smelly mud all over one shoe before attacking the control from above (ahha, I did learn something from the training camp!!) Eric had passed me at 3 and then I caught back up to him going to 7 but didn't pass him till 9. Almost did a 90 degree error leaving 7, but caught myself in time. Was right behind Eric and another runner at 9, but I don't they looked at their control descriptions, cause it was at the top of the cliff and they went all the way around the spur and then into the re-entrant on the other side before actually finding the cliff and going to the top. Coming out on the trail after 10, Eric was right behind me, but then afterwards, I didn't see him at all. I think that he lost his concentration after he saw me and then it just went downhill from there. 11, 12, and 13 were all fine (sickest of all routes to 13 right down the re-entrant) but I fell off the hill a little bit on 14. Thankfully, the field was mowed so the long run around wasn't too bad, but the climb up to 15 was killer! Noticed how much faster I was running through the woods which has really improved since last season. Was absolutely exhausted when I got back which is good cause that means I am pushing myself to go faster enough. Fell on my wrist pretty hard twice, both on trails which is kinda weird. How is it that I'm a klutz on the trails, but not in the woods where there's a million different things to fall over?!?! Anyways, excellent race and it'll be interesting to see how everybody else did (I think that most people on both long and short advanced had some trouble on the 3rd control). |
| cycling (mountain) 1:20:00 [3] | |
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| Was actually out there for close to 2hrs, but that was mostly just sitting around while my dad and went to check control sites for a small meet that he's hosting. When we actually were biking, we did a single track loop which was pretty tricky especially since I was still getting used to being clipped in. Not sure if it makes me feel safer being attached to the bike or not, but I definitely have more control. Didn't do any major wipeouts although I did catch myself on my bad wrist trying to 'pop' over a log...not a smart thing to do!!! After our single track adventure, we hopped onto the trail up to Pink Lake which was awfully grueling!!! Could definitely feel the lactic acid burn in my legs!!! The best part though, was coming back down!! Absolutely exhilarating!! Some parts, you didn't even have to pedal for ages since it was just all downhill. Definitely felt like a speed demon all the way back! Planning on playing rookie from jazz band on Tuesday (and yes, my band director said that I could miss Tuesdays if I needed to, just, he didn't specify what for...) and doing the same loop minus all the sitting around! |
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Long Advanced - Splits |
Saturday Sep 29 |
| cycling (mountain) 48:00 [3] | |
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| Finally got pedals with clips for my mountain bike. Toodled around down by the river and only fell over twice while trying to get over a log and gave myself a charlie horse. Then went over to Hampton Park and did the sand pit a few times and then along the top of the ridge. Hit a tree and bruised my hip, but I think that was the worst. Can definitely clip in and out easily enough, it's just doing that before I'm on the ground... :P |
| cycling (mountain) 50:00 [2] | |
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| Took Molly out to the local trails. She was kinda unsure at the start, but by the end she was looking forward to the next time! Added a bit more road rash to my collection which I was expecting, but this really stings! (bare leg+scraping up against a tree=pain!) The good part though, was that I figured out how to jump up with my bike, so I was practicing on roots on the trails, and leaves on the road. |
| cycling (road) 20:00 [3] | |
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| to and from grocery store |
Friday Sep 28 |
| cycling 55:00 [3] | |
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| Intense mix-it up spinning class which included intervals, 2 strength sessions, and very little recovery! Time also includes biking back home and then down to McKellar Park while eating my breakfast! :) |
| running 30:00 [1] | |
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| Did a pre-ski season training run although only 4 people showed up, so we just ran around Westboro to see if the other members of the team were still sleeping and we actually managed to get one other guy out of bed! |
Thursday Sep 27 |
| running intervals 43:00 [3] | |
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| Warm up run down to Notre Dame to meet another xc guy who also misses Thursday intervals because of band. Another warm-up run around the school, then 6x100m sprints on the grass since there was a soccer game going on in the middle of the track. He smoked me on the sprints, but then again, I smoke him on the long distance. Was great to be able to have somebody else to run with, finally!!! |
| cycling (road) 20:00 [2] | |
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| Biking to all three of the outdoor stores on Richmond to try and find some mountain bike pedals. No luck though. It seems as though they were all out of stock of the ones that I wanted. Might have to go for the more expensive ones with clips on both sides instead of the ones with a clip on one side, and then a flat on the other. |
| Note | |
| (injured) |
| Ok, found out actual time for my race since it was in the newspaper. 16:39:9. Not quite as fast as I would like it to be although I think the beach really slowed the pace down and I think that's the only course that actually has a beach run. Maybe I'll try doing 1km time trials to see how fast I could 1km and then do a little bit of math. |
Wednesday Sep 26 |
| cycling (mountain) 1:38:00 [4] | |
| (injured) |
| Kinda jammed in a bike ride after dinner which turned out to be absolutely fantastic. The first part, to Kingsmere, was the most technical which was good since we still had some daylight left. Noticed a huge improvement from the last time we did that trail. I think it was 20min compared to 35min! After a quick consultation with the map, we decided to go over to P7 and slug up the Penguin and then keep going over to Keogan. Took out our lights about 1km away from Keogan, but even then it was super hard to see anything flying down the hills. Almost went flying on one when I went off a big rock. Still, such an exhilarating feeling! The only downer was that my glasses kept fogging up so that it was like being half blind! Having my flashlight illuminate all of the vapour droplets definitely didn't help the matter either. Stopped to look out over all of Ottawa and Gatineau 1/2 way back down Penguin which was fabulous. All the millions of lights were twinkling from the heat coming off the asphalt and we could see the giant business building downtown all lit up. Quite an exciting ride down to P7 and we passed a guy going up with the brightest green light I have ever seen! Personally, I think it was a traffic light cause we were totally blinded, but he could probably see every bead of sweat on our foreheads! Took a few detours trying to get back to the Parkway by making a few wrong assumptions (the worst was: 'a road to Kingsmere can't possibly be called Swamp Road' we paid for that one by having to climb back up a monstrous hill that we had just flew down and realized that we hadn't gone up it on the was there a little too late). Beautiful ride down the parkway with the practically full moon and sky full of stars lighting up the road. Pretty much all downhill back to Pink Lake which made for excellent speed! Couldn't asked for a better nighttime ride, although it was my very first one. Found it a bit spooky on the trails in the woods, but other than that it was awesome!
Was a bit worried about my wrist and all of the bumping it would have to go through. So I duct taped it, and then wrapped it with a tensor bandage. Didn't feel it at all!!! Duct tape really is a miracle! :P |
Tuesday Sep 25 |
| cycling (road) 1:00:00 [2] | |
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| Biked to and from the xc meet which turned out to be a beautiful ride despite the strong head-wind no matter which way I was going. Only had to go on Island Park, and then the rest was on bike paths. Left around the same time as the bus, and got there just after them, plus I made a short stop at home, so it took about the same time, and I helped save the planet! :P |
| running warm up/down 20:00 [1] | |
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| warmup run and stretching with Mel who was the only other junior girl running from Nepean. |
| running race 16:39 [5]4 km (4:10 / km) vdot: 46.8 | |
| (injured) |
| Don't know my exact time, so I'll have to wait until they email the times to my coach. The course started out with a 200m run from the finish, with a hill immediately after. Didn't take it too hard out of the gates since I knew a lot of people would, and then die on the hill. I was right, and passed quite of few people who were struggling up the hill which put me in fourth. There was then a really long stretch down to the end of the park and then a loop around onto the beach. Absolutely brutal running on the sand and it was such a long stretch!!! By this time I had made it up to second place but I was in between two St. Peters runners (who were twin sisters) and so whenever we ran past one of their coaches I'd hear, "don't let her catch you Rachel!" and then "come on Rebecca, you can catch her!" What was really annoying was that the girl who was leading kept cutting corners and then once actually started running off the path until I had to call out to her that the flagging was actually over here. We only had to run the hill once, but we had to do loop A twice which meant running the beach again. Before the race, my coach had said that at about the 10min mark, and should step up the pace and really go hard for the last part after the beach. Fortunately, I actually remembered to start my watch, and so at around the 10min mark I started closing in on the leader. I wasn't going to go too fast right before the beach, but then I saw that she was slowing down so I passed her and booted it down the beach. Had enough distance in between me and the St. Peters girl so it wasn't a race into the finish, but I still came in strong. Absolutely exhausted and bloody hot after I finished which is good since that meant that I was going hard enough. First ever xc race that I've ever been the leader let alone won, so it feels really good!
This is the course |
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| C • Good job! 3 |
Monday Sep 24 |
| running 30:00 [2] | |
| slept:5.0 (injured) |
| Well, after 3 1/2hrs in the emergency waiting room at CHEO, and 30sec in the actual doctor's office, found out that my wrist is just sprained thankfully! Got home at 2:00am and managed to convince my mom to let me go to xc practice at 7:30am. (Although, I think that she knew she couldn't stop me from going anyways...) 'Played' lap the old man on the track again, but this time we only had to run it once since we have our first race tomorrow. Kept my left arm stationary since I didn't think it was a very good idea to be swinging it around while I was sprinting, but I think I'll wrap it up for tomorrow. |
Sunday Sep 23 |
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| Event: OOC Lac Beauchamp Farsta
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| running warm up/down 10:00 [1] | |
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| warmup |
| orienteering race 50:47 [5]*** | |
| slept:8.5 (injured) |
| Excellent course set up with 3 loops each between 2.1km and 2.5km. I messed up the first control by going too far, and then wandering around for a little bit which probably cost me about 2min. After that though, really smooth race and I flowed really well! Nailed pretty much all the rest on the first loop except for 6 where I wasn't really sure where I had come out onto the trail. Almost ran past 9 since I had my eyes on the map exchange up ahead and hadn't really been paying attention to where I was going, or where I had to go for that matter. Loop 2 was good (partly because it was the second time I had visited 4 of the controls) and only spent about 30sec of mistakes in total on control 3. Loop 3 was the longest, but I didn't make any mistakes on it so I flew right through it. On the way out of control 8, I took a tumble over a log and did something to my wrist. I can't even remember how I fell, just that I kinda did a backwards roll, hopped back up, said yes that I was fine to a guy who was right behind me, and kept going. Oh ya, I do remember having to switch my map from my left hand to my right cause my left hand hurt too much. Didn't notice it for the last 5 controls, but once I got back and finally realized that something was wrong. Hopefully it's not broken, just sprained! |
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Long advanced - Splits |
Saturday Sep 22 |
| cycling (mountain) 1:10:00 [4] | |
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| The most intense mountain biking EVER!!! and I don't have to drive 30min to get there either! one set of trails is right by the river and it's full of poison ivy, but it's a blast. there's a loop with tons of sharp turns and a big log right across the trail which is almost impossible to get over. Eric and do it, but I have yet to master it. We timed it twice, and the first time I was exactly 2min, and the second was 1:53. Then we biked over to Hampton Park to explore those trails and discovered this pit with a jump! You can get sooo much air on it it's crazy. Almost flipped once cause I had so much speed and my back wheel just flew up! Also found another pit with a jump with a hole just on the other side. We figured that you had to get enough air on the jump to make it over the hole, and if u didn't, well, your front wheel would go down into the hole and you'd go flying over the handlebars. Fortunately, neither of us had that experience! Made up another loop that had the crazy jump over the pit, then a sprint down the gravel pathway, and onto this ridge which is nearly straight down on one side (people go down there, but we're not that crazy and if we ever did i'm sure we'd go right across the trail at the bottom and into the rhubarb!) Going along the ridge you can get so much speed, and then you come out at the pit and go down a big hill, around the bottom and then back up again. My time was 3:48, and Eric was 3:41. Really excited to go try it again, but we had to get home so I could babysit my cousin. |
Friday Sep 21 |
| cycling intervals (spinning) 45:00 [4] | |
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| Excellent class this morning, i'm glad i managed to drag myself out of bed to get to it! new instructor, though not as good as the last one, i think she's just lacking the enthusiasm. did lots of hills and jumps at high intensity plus some sprinting for a really long time on the flats. |
Thursday Sep 20 |
| running intervals 38:00 [3] | |
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| since my band director won't let me skip band to go to xc practice, my coach gave me the format that they did this morning.
warm up run to the hill, tried to pace out 100m, but i'm not sure if i got it right... then some A's, B's, C's, and my favourite...D's! then did full-out sprints for a what was supposed to be 100m. 15sec the first two times, then 14 the next 4. finished with cool-down run back home. |
| strength 1:00:00 [4] | |
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| A really fun but challenging class. got to do some kick boxing (which was mostly just kicking and punching the air, but it was still cool) abs to warm-up, and then a lot of cardio with exercises including weights inbetween. Ended with run/jumping along a line of bozos (?) which was tricky. |
| stretching 5:00 [1] | |
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Wednesday Sep 19 |
| running hills 38:00 [4] | |
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| 2x up the hill, then all the way down to Maitland and back, then more times up the hill. Didn't realize how hard continuous hill running is, and could really feel the burn on the last two after the uphill back from Maitland. Some really nice single track mountain biking up on top of the hill although bikes aren't technically allowed up there...
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| running warm up/down 15:00 [2] | |
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| warm up and cool down run there and back plus 5min rest in the middle. |
Tuesday Sep 18 |
| running 48:00 [3] | |
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| Did the 10 kmish loop at a pretty hard pace, but it was hard to keep it consistent when it was just lonely ol me running. Picked it up for the last 15min back along the river since I unknowingly dropped from a zone 3 to a zone 2ish going west along the river. |
Monday Sep 17 |
| running warm up/down 15:00 [1] | |
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| warm-up run down to the track plus stretching |
| running (lap the old man) 15:00 [4] | |
| (sick) |
| 'played' lap the old man except this time you had to run all the way around the track to the lap them. we had to run it twice and then be the old man once, and and pretty consistently you got to about the 1 3/4 lap mark by the time you caught up. |
| running warm up/down 5:00 [1] | |
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| cool-down stretches and run back to school |
| strength 20:00 [4] | |
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| Felt kinda dazed for the whole time so wasn't the most creative of workouts. Did ab work for the first 10min, and then wall sits and push-ups for the rest...woot! |
Sunday Sep 16 |
| cycling (mountain) 40:00 [3] | |
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| Biked part of the loop with Eric in tow plus the road biking we did to and from our picnic lunch by Leeder's Creek. |
Saturday Sep 15 |
| cycling (mountain) 2:30:00 [3] | |
| (sick) |
| Did the loop to the road, and then did the whole thing again backwards. Took a little detour onto the atv trails but wasn't going too hard cause of my cold. Trails were really greasy from the rain, so I actually put my brakes on going down the hills unlike usual. :P Finished off with some biking in Camp Traill which I haven't done in years!!! Didn't remember it as being very hard, but it was really technical!! Toppled over a few times and scratched my legs up nicely. |
| running 26:00 [2] | |
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| Legs were itching to go running, so just went down to Camp Traill again to do a trail run. Absolutely gorgeous day and just the right temperature for running! |
| running intervals 7:31 [5] | |
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| Did a small loop around the whole camp just for fun! |
| running 7:00 [1] | |
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| Cool-run back to the cottage. |
Friday Sep 14 |
| Note | |
| (rest day) |
| Up to the cottage for the last time until winter (and hopefully one last hard weekend of mtbiking before hunting season, once that starts, then biking on crown land is a very, very bad idea). |
Thursday Sep 13 |
| strength 55:00 [3] | |
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| Went to the first 'boot camp' class, and I was blown away by the number of people there! I'm used to doing core all by myself in my bedroom, but there were about 15 people there! Started out with abs to warm up, then went into some other stuff and cardio. Ended with some fun suicides! Not as hard as some of the core workouts I've done before, and I'm not sure if I'm gonna make it a regular training. |
| stretching 5:00 [1] | |
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Wednesday Sep 12 |
| running warm up/down 10:00 [2] | |
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| run to the hill |
| running hills 15:00 [4] | |
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| 3 other people on the hill which made it a little bit crowded so I couldn't do my regular loop. Instead, I ran up the hill and then kept going another 75m to the fence and back down to the bottom. Did it 6 times and was definitely feeling really tired by the 5th one. I'll have to remember not to do 10min of stairs and calf raises the day before hill training too! |
| running warm up/down 15:00 [1] | |
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| run back home and stretching |
| strength 20:00 [5] | |
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| 300 push-ups and 175 sit-ups...i feel as if i'm improving!!! |
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| C • Ah! 3 |
Tuesday Sep 11 |
| running 16:42 [4]4 km (4:10 / km) | |
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| Did the same loop, but I was a lot slower than last time. I think I really need to find somebody to run with who'll push me to run faster! |
| strength 45:00 [5] | |
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| First 15min was push-ups, jumping jacks, and wall sits
Second 15min was sit-ups, lunges, and planks
And last 15min was stairs, calf raises and more ab stuff... |
Monday Sep 10 |
| running warm up/down 20:00 [2] | |
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| Ran down to the park and did some stretches and drills as a warm up |
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| C • Visit Community 1 |
| running tempo 20:00 [4]5 km (4:00 / km) | |
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| Not sure of my actual time but I think I was pretty close to 4min/km. Ran with the gr 9 boys who's race is 5km, and ours is only 4km but our coach told us to run with them anyways. Stayed with the leaders until my shoelaces came undone and then I was running by myself for the last 4 laps. Pushed hard on the hills cause I knew there was a nice long downhill after. |
| strength 25:00 [5] | |
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| 50 push-ups (without a pause which is a new record!)
50 sit-ups
5 times up and down the stairs
Did those 4 times although I did crunches instead of sit-ups for the last 50 cause my lower back was sore. |
Sunday Sep 9 |
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| Event: OOC Cedarview West
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| cycling (mountian) 42:00 [3] | |
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| Did the whole loop this time again by myself. |
| cycling (mountain) 1:23:00 [3] | |
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| Drove over to Triangle Ski Club with my dad and did a few runs on the single track. Everything was really greasy after the rain and I was sliding all over the place. I couldn't turn very well on the switchbacks and I found myself flying over my handlebars into the bushes which was an interesting experience. Thankfully though it was a soft landing. |
Saturday Sep 8 |
| Note | |
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| spontaneous decision to go up to the cottage. hopefully get some mountain biking in if my parents will let me loose on the trails alone... |
| cycling (mountain) 40:00 [4] | |
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| Didn't do the whole loop cause I had to be home for dinner, so I only got a little bit past the 4 corners, but perfect timing cause as soon as I walked in the door, dinner was being served!!! Was all alone for the first time which is really different from biking with somebody else. It was kinda spooky and a little bit scarier cause there's nobody else there to help if you wipe out. |
Friday Sep 7 |
| running 1:50:00 [1] | |
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| Why does it have to be so bloody hot?!? Decided to do my extremely long one on the hottest and muggiest day of the week, but I still had fun, though it was kinda lonely running all by myself. Wanted to get down to the river as fast as possible since dinner was at 6:00, so I didn't do any lilly-gagging along the back roads. Straight down Clare to Iona to Island Park and then finally down to the river. Had to run hard to make a few lights and then cross when the red hand was up, but I made it down alive. Made it all the way down to the locks in under an hour including my stop at the war museum for a drink. I've never been so happy in my whole entire life to see a water fountain!!! There was one at the locks, plus another one at Island park, except that water looked kinda funny. Was tough coming back along the river cause the wind was against me, so I was definitely glad when I finally came within the last 3 blocks. Calves were really sore, and I'm not sure what from? Might've been the hill training, although that was too long ago, so it might be the intervals I did yesterday. Anyways, stopped twice to stretch them out in a nice shady spot. |
Thursday Sep 6 |
| running 45:00 [4] | |
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| First cross country practice and 1/2 of the team is made up of gr 9's! There're only 3 junior girls, so we're gonna have to recruit another gr 10 girl to make a full team. Ran down to the beach and part of the team did an easy run just doing loops on the beach, while the rest of the team did intervals. It was great to run in a group again although I was the only girl that went, but I managed to keep up to the pacer (who just happens to be 3rd in the province) for the first 2 intervals. The last two I was maybe about 15m behind which wasn't too bad. On our cool down run I raced another guy up the last hill to the school but just at the top he stopped and started walking! Hopefully, he won't do that during his race!!! |
| running race 16:06 [5]4 km (4:02 / km) vdot: 48.7 | |
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| Same run as yesterday except this time I didn't let my watch run through the lights, and I was going for 16min or less. Not the fastest time that I would've wanted, but I think I was pretty tired from the intervals this morning. |
Wednesday Sep 5 |
| cycling long (road) 54:00 [2] | |
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| Went all the way down past Parliament Hill and then since I was feeling really daring this morning, I crossed over the locks and went up to Elgin Street. It was jammed with cars though, and I didn't really want to go into the heart of downtown, so I turned around there. Beautiful sunny morning, and no regrets to dragging myself out of bed so early in the morning! |
| running tempo 16:41 [4]4 km (4:10 / km) | |
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| Was bored, so went for a short tempo run. Pretty good time if you take away the time I waited at stoplights, and I had to stop to tie my shoes once. Here's the route |
| strength 15:00 [5] | |
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| 200 sit-ups |
Tuesday Sep 4 |
| running hills 40:00 [4] | |
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| Did the same format on Carlington Hill as last time, except I added another hard one at the end just for fun. Nobody playing baseball today, so it was just me and the crickets, but another runner, I think he was a boxer cause he kept punching the air, started running the hill near the end of my workout. |
Monday Sep 3 |
| Note | |
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| leaving the cottage today, and back to school tomorrow... too bad i couldn't bring the trails back home with me!!! |
Sunday Sep 2 |
| cycling (mountain) 1:30:00 [3] | |
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| Did a modified version of the loop taking a little side trip into the ski trails. and to my mother's horror when i got back, my pedal took a chunk out of my knee when i was getting off my bike. my sis saw my leg when i got back, and she said that it looked like i had gashed my leg open there was so much blood, but it was really only a scratch :P |
Saturday Sep 1 |
| cycling (mountain) 1:50:00 [3] | |
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| did the single track again about 3 times after exploring the trails before, and it was so much better this than yesterday. actually enjoyed rocketing down the grandmother of the mother of all hills. got stuck in midair between a tree and a cliff which was a rather interesting dilemma, but all in all, i had a blast and i'm definitely noticing some major improving. around the 2nd time around, i was able to pick out the hard spots, and really concentrate on them when they came. |