Friday Nov 30 |
 | strength 35:00 [4] | |
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| Really intense circuit training created by Heather! Did one excercise for 1min, then either skipping, biking, or stairs for another minute.
Downhill ski team update: their practice was cancelled due to the United Way breakfast (lame!!!!) and yet another 2 skiers joined our practice! hehe!!! |
| running tempo 28:38 [3]6.2 km (4:37 / km) | |
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| Took off another 39sec from my latest pb for the river run!! haven't seen my times for running improve this much in such a short time in ages!! feels great!! yet more snow so it felt like i was running on a 6.2km beach which wasn't the best, but it definitely makes for good training. |
Thursday Nov 29 |
| X-country skiing 1:00:00 [3] | |
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| Snuck out after dinner for a quick ski and it was absolutely gorgeous. The skiing part was brutal since there was about 10cm of new powdery, fluffy snow on the trails, but the woods were just so mystical, it was wonderful to be out. Started out at a decent pace, but it was really tiring slugging up the hills with all of the sticky snow. But then, we met up with one of my friends from the nhs ski team who was towing his little brother for resistance training. Well, after that, i really had to step it up cause if he had passed me while towing along another person, i don't think that i'd ever be able to live it down! So turned into a zone 4 ski up a big hill which was killer, but he did not pass us, so i guess i can go to practice tomorrow morning! :P |
Wednesday Nov 28 |
| cycling intervals (spinning) 1:00:00 [3] | |
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| Not my best class ever, but it was still good to get out. Didn't really have it in me to push too hard on the hills and I found myself looking forward to when i could get off the bike and into the shower. |
| running tempo 29:17 [3]6.2 km (4:43 / km) | |
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| What a fantastic run. Pulled my dad off the couch for a night time run just to do the usual river run that we haven't run together since last winter. Since it was so late, we got to run smack dab down the middle of road the whole way which was great since the sides were pretty icy. New pb, though would've been much faster except that running along the river was really icy. It was impossible to differentiate between the pavement and black ice, and the only way that i could figure it out was to run on it and see if i ended up on my behind or not. |
Monday Nov 26 |
| strength 40:00 [3] | |
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| running 10:00 [4] | |
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| Set a killer pace for anybody who wanted to run outside as a practice, but only one guy actually stuck with me and didn't take any shortcuts through the parking lots/fields. |
Sunday Nov 25 |
| X-country skiing (skate) 2:15:00 [3]18 km (7:30 / km) | |
| slept:5.5 |
| Geepers, I had forgotten how hard xc skiing was!! I now know why people roller ski all through the summer... the muscles in my legs that i haven't used since march were aching along with my arms, and even my hands from the poles. Hopefully it's just cause this was the first ski of the season, but i was ready to collaspe going up some of the hills. Although, i don't think that lack of sleep helped, and i only had one pb+j sandwich before we left; i think about 3 would've been in order today! Got out early enough that there was practically nobody on the trails which was superb, and the snow was still in reasonable condition that our poles only went 'clunk' in a few spots. Started at P8 and did our warm-up around the back to P9. Was probably a very smart thing to do, since i was a little wobbly starting out and climbing up Fortune would've been brutal otherwise. Even with the warm-up though, it was still brutal and i was even feeling a little light-headed up near the top. Went all the out to the Champlain Parkway and then instead of going back the way we had just come... we kept going towards Kingsmere until the Gatineau Parkway. Seemed to take forever to get there, but there were some pretty killer downhills which were fun. Saw one of our rival highschools already on skis doing some sort of practice. Really looking forward to this season since there'll actually be a junior girls team and 2 of them are part of the Nakkertok Ski Club which is a real bonus for us since they're already way more experienced than i'll ever be! |
Saturday Nov 24 |
| Note | |
| (rest day) |
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Friday Nov 23 |
| running 15:00 [3] | |
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| Running stairs inbetween cycles plus the cooldown run and the quick run home for a shower. |
| strength 45:00 [4] | |
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| 3 cycles with 3 sets of 3 different core excercises. first one was souped up sit-ups, tricpep dips, and v-sit. second was leg throws (one person would thrown somebody else's legs) and push-ups. third was plank, 1-inch raises, and superman. rilly tough since there was so much ab work, but atleast now the whole team will have ripped abs! :P:P |
Thursday Nov 22 |
| running 30:26 [3] | |
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| I had forgotten how hard it was to actually get out the door to train when there's a ton of snow on the ground. Although once i did get out there, it was faboulous to finally do a hard and fast run even if it was in the snow. Did the really really old river loop just for fun and I might've gotten a new PB, but i'm not sure. Really pushed it hard for the last 10 blocks down Princeton which felt good, though it was hard to get up the hill since all of the snow was so packed down that it was almost ice. |
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| C • Snow 4 |
Wednesday Nov 21 |
| cycling (spinning) 1:00:00 [3] | |
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| SNOW!!!! A whole 5cm and counting!!! i was so surprised when i opened my door this morning at 6:00 to see that everything had turned white! It was a nice surprise though and i almost skipped spinning to go for a run. Threw a few snowballs and made some snow angels instead before hopping on a bike to watch the day get brighter and the snow still falling from inside a nice warm room. Not a tough class, but my calves were really sore during the climbs, but i'm blaming that on the calf raises i did yesterday. Will probably be mostly biking inside from now on, though i've always wanted to try mountain biking in the snow... should be interesting!
the snow is two months earlier than last year, so i wouldn't be surprised if the Gats aren't practically being trampled by anxious skiers who've been waiting for snow since september. i probably won't be getting out tonight, but if there's enough snow tomorrow that my skis aren't scraping the cement, then maybe i can convince my dad as well. |
Tuesday Nov 20 |
| strength 45:00 [4] | |
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| Variation #1 of my 15min core workout:
push-ups 1min
wall-sit 2min
jump squats 20sec
rest 30sec
sit-ups on ball 1min
chin-ups 1min
front plank 45sec
rest 15sec
sit-ups 1min
bicycle 1min
calf raises 1min
rest 30sec
tricep push-ups 30sec
side plank (l) 1min
side plank (r) 1min
burpies 1min
jumping jacks 1min
not quite perfect yet, but i did it 3 times today and it wasn't so bad. |
Monday Nov 19 |
| strength 10:00 [3] | |
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| a bunch of random core exercises that hurt. |
| ultimate 50:00 [3] | |
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| Converted into the nepean ultimate team for one practice and played an intense game of frisbee! woot!! :P |
Sunday Nov 18 |
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| Event: OOC Camp Fortune
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| orienteering race 1:32:00 [4]7 km (13:09 / km) | |
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| Brutal climb right at the beginning, had us going straight up the ski hill. Thankfully, this one didn't have snow, but another one did (i think a grand total of 3 people were on it though). Messed up 2 pretty badly, was way to high and had to double back to get it. Totally messed up 3 too (hey i see a pattern starting...) had no attackpoint whatsoever, so i had no idea where i was on the side of the hill. Kinda just wandered around a little bit til i stumbled upon it, but even then i think i wasted a few minutes on that control. 4 was a bit better, this time i knew that i was really close to the control, but i couldn't see the control. Ended up going right past it, and then when i came back at the re-entrant that it was supposed to be in, i saw it. 6 to the end all went fine, crossed a few swamps that were frozen enough to hold my weight most of the time so i only got a few soakers. Just disregarded the green the whole time since there wasn't much difference between that and the white. Just these little saplings everywhere that kept whipping me and really hurt! Got almost to the finish before I found the last control and spent a few seconds running around on the trails before i finally spotted it. Great course, lots and lots of climb...looking forward to next season!! :P |
Saturday Nov 17 |
| cycling (mountain) 2:05:00 [3] | |
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| What a ride! First time in Kanata Lakes, and we ended up starting on the trail that was described as...very hard, technical...imagine that! Very exhilarating ride though. My favourite part was going down the vertical cliffs. The first time I nearly went over the handle bars cause I wasn't far enough behind my seat; but then i really got the hang of it and it was a blast! Really freaked myself going over a few of them since they were so big, but it was a 'now or never' moment, so i just started pedaling, and once i got to a certain point, there was no stopping! Sooooo glad that i had the armour though! They saved me from having beat up shins and knees a number of times. There was one spot where I hit a rock or something, flew over the handles bars, and landed on some rocks. Didn't feel a thing! My dad was watching and he was very impressed by the fact that i just got back up and hopped on my bike, although without the armour, i would've been in much worse shape! Definitely need to work on my speed though. At the beginning i was just plodding along and i had to get off my bike and walk it up the hills cause i found it nearly impossible to get over all of the rocks. But then about halfway through the ride i started picking up the speed and everything was 10 times easier! i could just bounce along over everything! Can't wait to go back and this is the perfect time of year since the mud is frozen so it's a much more pleasant ride than in the spring. |
Friday Nov 16 |
| stairs 10:00 [3] | |
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| warmup and cooldown run up, down and around the school. |
| strength 50:00 [4] | |
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| Did a few sets of running stairs, then sit-ups and push-ups while the other groups ran the stairs. Then did a circuit that Paul had set up which was pretty brutal. Had to do a lot of arms, and we did the whole thing twice. The downhill ski team came into the lower gym as we were doing the circuits and all they did was bike/socialize on the stationary bikes and watch us doing sit-ups and chin-ups. not much of a workout! though i actually only think that the reason they have practices is because they need to go to a certain number in order to race. |
| running 2:30 [4] | |
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| running home really fast so that i could squeeze in a quick shower before having to get back to school. |
| orienteering 1:45:00 [2] | |
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| Got out to Kingsmere to do the course from this Sunday. A wee bit chilly since it was snowing the whole time which resulted in rather cold fingers. Had enough light to get to the first 4 easily enough, but then it turned into a night-o and things got a little trickier. Found 5, and then 6 after a little bit of blundering around. Skipped right on over to 10 since it was getting late, and then finished off with an easy 11th control and then a trail run back to the parking lot. Kind of eerie standing in the middle of Gatineau Park with absolutely nobody even close, and even with my dad there, i was kinda creeped out! |
Thursday Nov 15 |
| strength 55:00 [4] | |
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| Really tough class this time with lots and lots of burn throughout the whole thing. Ab work was hard, and my arms feel like jello after all of the reps with weights that we did. although i guess that that means that i definitely got my money's worth!! :P |
| stretching 5:00 [1] | |
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| after class
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| running 7:30 [3] | |
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| Running to and from the center. |
Wednesday Nov 14 |
| cycling (road) 55:00 [2] | |
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| Nice gloomy day to go riding downtown. Today I went past the locks up into the NAC area, except i didn't get very far cause i didn't really know where i was going, and it was getting dark. ended up having to run up some stairs to get back down to the bike path so it was still quite an adventure.First ever training with music and i loved it! techno chariots of fire!! :P yeh that's right!!!! |
Monday Nov 12 |
| running warm up/down 30:00 [2] | |
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| warm-up run over to Carlington Hill and then back with some stretching. |
| running hills 50:00 [3] | |
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| just when i thought i couldn't run another hill, we did hills for xc ski practice! although not all of it was hills...we did some core stuff, bounding, weird cross-over-feet-up-the-hill...yeh...it was great...and brutal on my legs! |
| Note | |
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| after that whole week of recovery while being sick my heel has gotten a lot better and surprisingly didn't hurt at all yesterday during raid the hammer or today running hills. i think that i'll stick with biking again this week though to make sure it's uber healed, but i'm glad that it's on the road to recovery! |
Sunday Nov 11 |
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| Event: Raid the Hammer
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| orienteering race 3:42:48 [3]** 25 km (8:55 / km) +900m 7:33 / km | |
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| Started out at a really fast pace, almost losing Robbie in the ravine, but then somehow finding eachother just before we got out to the road. Had a non-existent warm-up, so it was kinda hard on the legs, but i think that at about the 3rd control my legs were really starting to feel comfortable. Stayed over to the leftish on the way to 2, but then cut across before 2D and then into the re-entrant. For the matrix, robbie did 2A and 2B, I went and picked up 2C, and my dad got 2D. Although when we all split-up, i think that we forgot to mention where we'd be meeting up, so the whole time i was contemplating which control to go back to which was a bit distracting, but i did find the control after a few moments standing on the trail totally clueless to where i was or where i was going. fortunately, all 2 of us assumed we'd be meeting at CP3 so there was no mix-up there. Made a small mistake on 4 along with a bunch of other teams by going a bit too far, and then having to cut back along the ridge. Then almost made another mistake on 5 and got way too far to the left, all the way to the pond, but corrected and found 5 after doing the army-crawl through the thick sumac. Followed the line pretty well, but we were getting really worried when the end was looming up and we hadn't found a single flag. did finally see the controls within 200m of CP6. for this matrix, my dad went and got 6A (which also happened to be the closest out of all of them...coincidence??? uh..nope! :P) while robbie and i both went out to get the other 3. was definitely a very good idea since 2 sets of eyes helped a lot when looking for the flags. took a handful of smarties at the food station, but then had to shove them all in my mouth at once while running to put my dad's map in his bag. really really gross since they were frozen and i could hardly breath through my mouth without hurling them all over the place. stopped on the rail road tracks for a little bite to eat so that we wouldn't crash later on. 9, and 10 were alright, but 11 we hopped the fence into the field, and then hopped back over it to get to the control. oops! for 12, we volunteered robbie to do both climbs, while my dad and i did M, and then robbie and i did C2. brutal slugging it all the way up frantically grabbing for anything that was secured to the ground so that we wouldn't start sliding back down. 13 was fine, and then the road run to 15, holy macaroni! my dad set the pace, and he nearly killed us! pretty simple controls after that, it was just the climb! good grief it was up and down and up, and up and down!!! so many ravines to climb out of! from 17 to 18 we climbed out of that ravine, and then crossed the next to the trail just on the other side. ran on that until it ended, and then followed the bottom of the ravine which actually turned out to be pretty nice! found that control easily, and then that's where the thought that we were almost done finally sank in! turned on the jets for the last road run in and i thought we were done with the climb, but then there were those last two ravines right before the finish! good gracious that was brutal but we were so close that we had to put our heads down and put one foot in front of the other.
great race and all three of us are so proud to have done so well. definitely had a blast even though i probably wasn't thinking that while climbing out of yet another ravine! :P |
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| C • Awesome 7 |
Saturday Nov 10 |
| cycling (mountain) 2:30:00 [3] | |
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| Explored a bunch of the trails in Hilton Falls not really knowing where we were going most of the time. Found a whole network of single track trails which i think were actually on the map that we had but they were really difficult!! Lots and lots of boulders so I had to walk my bike for a lot of it, although I may have been able to do moe if I had been 'in the zone'. :P Nearly got lost, but not quite, on the way back, but ended up just doing a few loops on a gravel trail which eventually got us out to the road where we were parked. I must admit though, I was getting a little bit worried after awhile, but Robbie and my dad got us out alright. Beautful day for November! Hopefully will be just as nice for tomorrow! |
Friday Nov 9 |
| cycling 50:00 [1] | |
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| just biked around while pulling molly along on her rollerblades. |
Tuesday Nov 6 |
| Note | |
| (sick) |
| ew, ew, and ew |
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| C • RAID 6 |
Monday Nov 5 |
| Note | |
| (sick) |
| Double whammy...sore heel and a nasty cold!
This sucks! |
Sunday Nov 4 |
| orienteering race 1:21:40 [4]*** | |
| 18c |
| Had a much better race today which was a relief! My heel was sore at the beginning, but I just kinda forgot about it since I had many other things to think about! had a few bobbles on some of the controls; 6 I just read the map in reverse and was on the wrong side of the ridge looking for the control. Started running back towards 5 and ran right into the control. I just love it when that happens! :P Just tried to ignore the vegetation since trying to navigate by it didn't seem to help yesterday. The white woods were a lot more runnable today, so that did affect my route choice sometimes, but I never really went out of my way to run through it. On the way to 8, I had no idea where I had come in off the road, and was kinda worried that I was in the wrong re-entrant, but low and behold, by getting down on my stomach and peering through the undergrowth, I was able to just barely see the one lonely cairn down in the re-entrant that confirmed that I was indeed in the right one! Made a parallel ditch error on 13 even though I was really careful to check them off as I went past, but then after that everything went pretty smoothly all the way back to the finish. |
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| C • Randy 3 |
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Day 2 Red Y - Splits |
Saturday Nov 3 |
| running warm up/down 15:00 [1] | |
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| Running to the start and then back partways while waiting for my start time. |
| orienteering race 1:53:41 [4]*** 9.2 km (12:21 / km) +310m 10:35 / km | |
| 16c |
| Really really didn't want to mess up on the first control (again) so I took it so slowly and made sure I knew where I was the whole time. And sure enough, I spiked it no problemo. But then I decided to throw all of that caution into the wind and just start running to 2 with no plan whatsoever. Well, bombed that one completely spending 25min running up and down the ridge through the green trying to relocate. Amazingly, I did relocate, but only because I was in a series of re-entrants that were all green, and the control was supposed to be in a wide white open part of the ridge. Blasted back across the ridge for maybe the 3rd time paying no heed to all of the prickly vines and bushes until things finally started to fit in with the map and I found the blasted control. The rest of the race was just a mess and I felt like a total wreck out there just barely being in contact with the map. Found 3, 4, 5, and 6 alright and 7 was almost great except that as I was heading up the re-entrant looking for the ditch that was supposed to branch off, I couldn't find it and thought I was in the wrong one. Continued to run all over the place until I came back to a spot where I knew I had just come from and then ran right over the hill and into the control. Somehow, the area around the control seemed rather familiar so I think that I was within 20m of it the first time and just couldn't see it. 8 to 9 was the really long leg that pretty much went straight through the green, and by then I was pretty experienced at getting through the stuff, I just slogged my way through it all trying my best to stay on a bearing. Totally messed up 12 and even now I'm not sure what happened. Came out at the road which wasn't supposed to happen but it was quickly corrected and I got a nice break from crawling through the green to do some road running! Took the long way around to 14 instead of cutting through all of the camps and trails only because I knew that I would've had to slow down considerably just to read all the fine detail so as not to head off in the wrong direction so close to the end. Felt like a terrible race for me, but I guess that I should be positive and say...I finished the race and in under 2hrs too...woohoo!!! ;-) |
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|
Day 1 Red Y - Splits |
Friday Nov 2 |
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| Event: US Champs
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| orienteering warm up/down 35:00 [1] | |
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| Doing a quick run through of the sprint model map and then the warm-up run to the start. |
| orienteering (sprint) 19:40 [5]*** 2.7 km (7:17 / km) | |
| 18c |
| Excellent race...except for the fist control. At the start, I kinda knew which way to go, so when I actually got my map, I just started running not really knowing where I was supposed to go after I got into the woods. Found my second control first without realizing it, then spent about 1min running from one parallel trail to another until I finally got my act together and found the control and then continued on from there. Thankfully, making that big mistake at the beginning didn't affect the rest of my race. Went around on the trail to 10 which was a mistake although when I first glanced at the map, it seemed like the best route from where I had come out on the trail from 9. The rest of the course was a piece of cake and I'm happy with where I placed (if only it wasn't for #1 :P) |
| orienteering 45:00 [1] | |
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| Checked out the model map for the classic event with my dad . |
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Sprint Red - Splits |
Thursday Nov 1 |
| cycling (mountain) 2:30:00 [3] | |
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| Did a little bit of bike shopping in Syracuse and picked up 2 bikes, a pump, armour, a bike rack, and a spare tube all in one sweet deal! Then, within an hour, my dad and I were on the trails! Felt like I was going to some war though with my glasses, shin and knee armour, helmet, and gloves, though I must say that now I feel much safer rocketing over jumps and such. The first 2hrs were mostly on skate ski trails which wasn't too exciting and uber muddy! Even on the flats, it felt like we were slugging up a big slippery hill, but thankfully, the hills were pretty dry and we could manage on them alright. For the last little bit, we found this random single track with ramps and jumps and everything! It was like a mountain biking paradise in the middle of nowhere! Am very proud of myself for sticking it through the whole trail since parts of it were pretty challenging and I've never done anything like that before. Note: going backwards down a ramp is never a very good idea! |