Wednesday Oct 31 |
 | Note | |
| (rest day) |
| Leaving for US Champs tomorrow morning and stopping in Syracuse for a city-wide search for mountain bikes! |
Tuesday Oct 30 |
| cycling (road) 45:00 [3] | |
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| Biking to and from the house of my new tutee...(hmm, not sure if that's right, maybe it's just student.) |
Monday Oct 29 |
| cycling (mountain) 1:00:00 [2] | |
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| According to Dr. Dad, I should stay off my heel for this week so that it was a chance to un-inflammate for the US Champs. He also says to ice it a lot and to take twice as much Advil as the bottle prescribes, but I'm not so sure if the latter is a good idea...
So, true to the not running on my heel, I side-stepped ski practice which just happened to be running Carlington Hill which I'm sure would not have been very good on it! Biking seems to be ok since there's virtually no impact, so hoping to explore more of the trails up on the hill, I biked over at about the time that I hoped the ski team would be leaving as to avoid an awkward situation. Got there just as they were stepping out of the parking lot, so I booked it down the road past the arena and into a parking lot where I did a few loops until the coast was clear. Found a whole network of trails which was really hard to keep track of. Some of them come at in backyards or driveways, while others go absolutely nowhere or just fade into nothing. Could definitely spend a very long time exploring around in there! |
Sunday Oct 28 |
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| Event: OOC Adventure Run Nakkertok Nordic Ski Centre
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| orienteering (adventure race) 1:47:00 [3]12 km (8:55 / km) | |
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| Missed the mass start since we were really late, so my dad and i had our own little mass start at 12:25. :P Had a 4 control scramble first which wasn't timed, and surprisingly we both went different ways, but we came back within seconds of eachother. I started first with loop 1 which was about 6km with my dad about 5min behind me since he had to go to the bathroom. Lots and lots of trail running, so when I could, even if it didn't quite seem like the fastest route, I cut through the woods just to change it up a little bit. Some superb woods at the far end of Nakkertok though! Most of it is just as fast as running on the trails, and it was definitely a lot more fun! Cut through to 8 which worked out really well, and then again on 9 and again on 10 on the second map (which unfortunately didn't work out too well...) Ran right past 10 on the first map which is really pathetic since it was literally about 2m off the trail! The first map took about 54min and then the second was just under an hour as well. Was a lot more tired on the second loop though and my heel was really getting sore! Kind of had to hobble-run for the last few controls cause it was so painful. Actually started snowing which was quite a surprise and a bit chilly, but all the same really cool! First snow of the year, but it didn't last more then 10sec on the ground since it's not below freezing yet. Only saw my dad once when he was on the way to 5 and me on the way to 9, and I finished just 6min a head of him which is exactly the amount of mistakes that he made on control 8 on the first map...hehe, what a shame!! :P |
Saturday Oct 27 |
| cycling (mountain) 3:15:00 [2] | |
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| Weather really cleared up for the afternoon which made for great mountain biking although everything was still really really greasy!! Had to be really careful going over roots and rocks since just hitting one at the wrong angle would make your front tire go haywire and all of a sudden you'd be on the ground. Gave my knee a few shocks cause of that which was really painful since it's already really scraped up. Despite all of that, I had an amazing ride since I finally was be able to be totally concentrated and focused most of the time. It's such a great feeling to be able to get your bike to go exactly where you want it to go!! Even made it up some of the hills that my dad couldn't get up, and I could see a lot of improvement since the last time we did that route. Did the first part of the loop and then ducked into the trails that lead into the Triangle Ski Club although we did quite a bit of 'exploring' trying to find the chalet. Had to do a few tricky swamp crossing as well as one swamp jump twice since we had to turn around after hitting a dead end at a beaver dam. Also walked down some of the hills since we didn't have a death wish and it would've just been too dangerous and slippy to attempt. The sun actually came out for a little bit which was fabulous after raining cats and dogs all morning! Despite seeing everything drying up, we could actually feel everything start drying as well! After finally making our way out of the ski club, did a little jaunt down the road and came back out at the 4 corners where we'd just been about 2.5hrs ago! :P Lots and lots of puddles on the way cause of all the atv's ripping through there so we were uber muddy by the time we made it back out to the cottage road, which meant that we got to go swimming!! woohoo!!! holy macaroni it's was ice cold!!! and we had to jump in twice too; once to actually get wet, but then we had to make ourselves jump in a second time to wash the soap off! brutal! i think that i actually skipped the first step of hypothermia and went right to the part where all of the blood from your core goes out to the extremities so that all of a sudden you feel really warm. Fortunately though, we had a nice warm cottage to run back to, and I must say that it felt very refreshing all the same. |
Friday Oct 26 |
| stairs 10:00 [3] | |
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| Was supposed to be a warm-up... but i don't think stair running could ever be called a warm-up unless you were walking them! |
| strength 45:00 [3] | |
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| First friday morning circuit training for the ski team and had a pretty good turnout. Heather (who was also the motivator :P) and her dad set up all the stations which included plank, 'stretching' (more like a rest station) crunches, lunges, wall sit, hipflexer thingymaddoer, mountain climber, bicep curls, and bench jumps. Shoulder was in agony this morning so I was really worried about putting any pressure on it but thankfully we didn't have to do push-ups. i think that i might've had to do them on one hand and probably get a total of .5! :P For the ones like plank and bench jumps, i just put all my weight on my left arm instead which worked alright. Each station was 1min long, and Heather kept us going at a pretty fast pace so we got in 2 full circuits. |
| Note | |
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| Heading up to the cottage probably for the last time before winter and guess what! it's not hunting season yet!!! which means mtb woohoo!! will hopefully get in a short ride tonight, and then a longer one tomorrow into the Triangle Ski club if my shoulder can take it. Then back really early on Sunday for the Adventure Race at Nakkertok. |
| cycling (mountain) 1:00:00 [2] | |
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| Was gonna be too dark to go for a ride up at the cottage, so I biked over to Hampton Park with Eric, went for a little toodle around in there, then biked past all of the people sitting in their cars down Island Park (I always love speeding past, although I'm always afraid that some idiot is gonna get pissed and open the passenger door as I go past). Got bored down at the trails on the parkway, so we decided to go on a little adventure to Carlington Hill. Made it all the way up the hill without having to get off and walk, and then explored around on the top. Such a complex network of trails though! Found a really good one that goes just partway down the hill with a few neat twists and turns but it's nice cause we didn't have climb too much to get back up. The gates to keep ATV's and other larger vehicles out were kind of a nuisance since they were at every single opening in the fences, but i guess it saves the hill from getting totally wrecked. Shoulder wasn't too bad, although I gave it a few jerks on some corners which hurt a lot, but other than that it was fine. Duct taped my whole knee to try and keep my bandage/gauze stuff on which worked alright, but it was still kinda stiff and uncomfortable and it probably looked like i had a bionic leg or sumthing as people just got a glimpse of a silverish looking knee as i biked past... :P |
Thursday Oct 25 |
| Note | |
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| NCSSAA |
| running warm up/down 10:00 [1] | |
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| Running around the course to cheer on the midget boys which was only kinda 1/2 a warm-up, but we did do some stretching at the start line.
Also a few minutes cool-down while cheering on our only junior boy. |
| running race 16:42 [5]4 km (4:10 / km) vdot: 46.7 | |
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| SO CLOSE!!!!!!! only 3 seconds away from a PR, but had a great race anyways. A really fast start this time, so I ended up in the middle of the pack, and had to pass a lot of people going up the hill. Moved into 5th by the time we got to the long stretch on the grass, and then passed the 4th place girl who I could tell had started out way too fast and was already really tired. Both beach runs were brutal, but I felt really strong the whole race and even passed my all-time rival for about 15sec! sweet!!! but then she made her move and passed me and the second place girl...oh well an accomplishment all the same. Came in 4th, and since the top girl qualified for OFSAA as part as a team, so I qualified as well. YAY!! cept it's the same weekend as the US Champs.... a lot of my team didn't quite understand why i was missing ofsaa to go down to virginia, so obviously they are not real orienteers! already looking forward to next season and hopefully a whole senior girls team!? |
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| C • Congrats! 2 |
| cycling (mountain) 1:35:00 [3] | |
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| Holy macaroni, what a ride! Beautiful day to be out, a bit chilly, but all the same, it was still fantastic! Started at Pink Lake and went all the way to Mackenzie King, over to P17, and then up Penguin to Keogan. Nice ride, although lots and lots of ups and downs! On the way back down Penguin, right before the sharp u-turn down a super steep and gravelly hill, my bike pretty much jack-knifed, which i thankfully got under control, but then something else happened and i just wiped out!! Not even sure what happened. One second I was swerving all over the place trying to get my bike under control, and then next i was on my side with sore everything! No broken bones, a sore shoulder, lots of blood, but i think that i will survive. Was getting pretty dark on the way back but thankfully we didn't need to get our weak little headlamps out which I'm sure wouldn't have really helped anyways. |
Wednesday Oct 24 |
| cycling (mountain and road) 1:10:00 [3] | |
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| Rode down to the locks since it was such a gorgeous day! Kinda cool at first, but then once I really got going it was absolutely perfect. Took 23min to get from my house to the locks (although I had to wait forever to cross at the lights on Booth Street). 17min to get back to Island Park and then darted into the trails beside the parkway. Wasn't there long though since there were a bunch of dogs and the trails were too small to sneak past easily. Went over to Hampton Park, but the jumps in the sand pit have kinda been destroyed. On the farther one, there's still a little bit left of a log, but it's so small that my front wheel went over it, but my back wheel didn't quite follow. Got caught going over a bunch of logs in a row, falling over and doing a nasty landing on a log, so I headed home pretty quick before I started bleeding all over the place. |
Tuesday Oct 23 |
| strength 1:00:00 [4] | |
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| push-ups 1min
wall sit 2min
sit-ups 30sec
rest 30sec
jump squats 1min
push-ups 1min
plank (front) 45sec
rest 15sec
calf raises 1min
dead bug 1min
sit-ups 1min
rest 30sec
fist push-ups 30sec
side plank (right) 1min
side plank (left) 1min
jumping jacks 2min
and i did all of that 4 times!!! |
Monday Oct 22 |
| running 40:00 [2] | |
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| run down to westboro with the team to do a 1km loop a few times with a brutal beach run and a hill! |
| running 1:05:00 [2] | |
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| same kinda ski practice as last Monday which was fun! |
Sunday Oct 21 |
| Note | |
| (rest day) |
| definitely taking it easy! might've gone for a mtb ride up in the Gats but we have a late thanksgiving dinner with my dad's family (and also I wouldn't want to be going off a jump and then suddenly cramp up and fall off!) |
Saturday Oct 20 |
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| Event: Gatineau Park Rogaine (2h and 8h)
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| orienteering race (rogaine) 7:52:00 [3]*** 44.1 km (10:42 / km) | |
| 37c |
| Holy macaroni!!! Glorious day with the sun coming through the leaves which were all turning orange and yellow. Sprinkled a few times during the afternoon which totally contradicted the forecast. Started out strong picking up the two controls at the very top of the map and then coming back through the start and doing all the controls on the top lefthand side. Didn't make any big mistakes, although did have a questionable route choice which had us doing a few unnecessary loops and then a little bobble on 75. Was kinda difficult to make the transition between the two maps since one was 1:10 000, and the other 1:25 000 but atleast you could still see some progress compared to orienteering on a 1:50 000 map where it seems as if you're hardly moving! Had an exceptional route from 69 to 61 where we caught quite a few people and then were really fortunate going to 72 since it was pretty much a bingo control. We had gone too far, and were heading back of the ridge when we just walked right into the control. I just love it when that happens! Lots of trail running which made for good speed, but the hills were brutal, and there were a lot of them! I found that going downhill was almost worse than going uphill cause there was so much pounding that my knees were knocking together and my feet were in agony! Had to skip a few controls on the loop around, although it was a very good thing cause we would've been pressed for time and really would've had to boot it back which would've been painful! Was a relief when we finally got back on the 1:10 000 map with an hour left but running through all those friggin fields was awful! Pretty much all of it was this spindly grass that your feet always got caught up in and there were tons of burrs! For the first time ever, we were able to walk into the finish instead of sprinting to try and make it in on time, although not sure if we would've been able to sprint anyways. The Kempsters won the co-ed class for the second time, so there might be a bit more pressure next year. Although, Molly did really well with Kim on the 2hr course and would like to do a longer one, so it may not be the same team next year. We'll see about the future, but right now, I'm just thinking about dragging myself into bed and not crawling out until tomorrow afternoon! :P |
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| C • Wow 2 |
Friday Oct 19 |
| cycling 45:00 [4] | |
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| Did 3 imaginary loops with a lot of climb and 11mins long. Pretty tough and it was much warmer than usual inside so i was sweating all over the place! |
Thursday Oct 18 |
| cycling 35:00 [3] | |
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| around Hampton Park with Eric. |
Wednesday Oct 17 |
| Note | |
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| West Conference xc champs |
| running warm up/down 25:00 [1] | |
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| running around and stretching before the race, and then just a slow run around the course to cheer on our one junior boy runner. |
| running race 16:53 [5]4 km (4:13 / km) vdot: 46.1 | |
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| Not a PR, but still a very good race! Felt strong the whole time but the two beach runs were really draining! Powered up the hill at the beginning and then passed a bunch of people to stay in third for the rest of the race. It was soooo weird cause there were the two girls ahead of me, then me, and then the rest of the runners about 300m behind me! Such a big gap that it felt like there were only the 3 of us running. Almost beat my rival-of-all-time but she has more speed than me, so she picked it up at the end and widened the gap. Really excited about the race next week since there'll be even more competition! |
| cycling (mountain) 35:00 [3] | |
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| Squeezed in a quick but intense mtb ride before dinner, so it was almost a zone 4 speed, but I wasn't going that fast for the whole thing. Went all over Hampton Park getting tons of air in the sand pit, and on another trail on the other side. Had to be careful of not running over all of the dogs since they were everywhere!!!! |
Tuesday Oct 16 |
| running 44:05 [2] | |
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| Easy run along the river with my dad, and my sis who was on her rollerblades. Absolutely glorious day, although the Gatineau Hills were mocking us since we could see them quite clearly in the distance. Would've been an amazing run if we would've had enough time, but would've ended up doing some night-oing... |
| strength 8:00 [3] | |
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| 100 sit-ups....took a bit longer than usual cause i got my sis to sit on my feet and then hold my legs, but she kept shifting, and making me laugh, so i kept stopping and starting. |
| cycling 25:00 [2] | |
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| Just a little toodle around Hampton Park. Every time I go there, the sand pit has always been changed! This time there was another jump and then the original was made even bigger...sweet!!! |
Monday Oct 15 |
| running warm up/down 30:00 [2] | |
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| warm-up run down to westboro plus stretches and exercises in the field. also the 3min of recovery in between each of the intervals. |
| running intervals 3:00 [5] | |
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| 1 min of full out on the bike path, but the last one was straight up the hill on Denbury. |
| running 1:20:00 [3] | |
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| Did absolutely everything under the sun at xc ski practice! Started out with a warm-up down to McKellar and then a bunch of core exercises which included sit-ups, push-ups (the normal kind and the peanut!) some bounding, planks, and some other weird stuff that definitely would've looked interesting if somebody had been walking by... played lap the old man twice except this time around the tennis court, and ended with 10min of hard running which was fun and a cool-down run back up to the school. |
| Note | |
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| found out that the next two xc races will be at mooney's bay, not sure of the ofsaa qualifier course yet, but i'm hoping they'll send us to the top of Mount Mooney instead of just making us run up and over the spur on the side. although, that also means will have some brutal beach running!!! :( |
Sunday Oct 14 |
| hiking 4:30:00 [1]18.1 km (14:55 / km) | |
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| Only logged the time when we were actually hiking with our packs for the whole weekend, but we did a lot of other hiking, just without them. Beautiful weather, just a bit chilly and rainy on Saturday. |
Thursday Oct 11 |
| running tempo 30:00 [3] | |
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| Found myself a pacer!!! my sis on rollerblades!!! She's still learning, so she isn't much faster than me running, but I had to sprint down the hills to keep up/stop her at the stopsigns since there aren't any brakes on her blades. |
| strength 50:00 [5] | |
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| stretching 10:00 [1] | |
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| after class |
| running intervals 10:00 [4] | |
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| most miserable, wet, cold, and rainy night to do intervals. but we did them anyways and they weren't terrible, but i wasn't having the time of my life either. actually did them on the track this time, and i think we were doing more than 100m, cause it felt pretty long!! |
| running warm up/down 25:00 [2] | |
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| run down and back to the track plus the warm-up and cool-down that we did on the actual track. |
Wednesday Oct 10 |
| running hills 30:00 [3] | |
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| Was supposed to be a ski-team practice, but only one other guy showed up, so we just went over to 'the hill' by ourselves. Ran it twice before he started walking the whole loop and complaining bout injuries from hockey...so we just ran back to school... |
| strength 30:00 [4] | |
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| Wanted to go mountain biking, but my brother took my bike to get to uni and wasn't back until 6:30, and then we had dinner, and then all of a sudden it was dark. shucks!!! so stuck with doing some core which I guess wasn't so bad. |
Tuesday Oct 9 |
| running intervals 50:00 [4] | |
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| Did a warmup run down to the Notre Dame track and then some stretching before I started my interval pyramid...woot! My plan was to do 400m, 800m, 1600m, and then back down. The first 400m went alright, but the 800m was absolutely terrible! My legs and torso went completely numb and I wasn't sure if my legs were still moving or not! So my interval run then kinda turned into a 'lets-see-if-i-can-run-through-the-numbness' run! Finished off the pyramid with a little bit of gusto after a chat with the Notre Dame soccer team who were playing which cheered me up, and also since one lap seemed so much easier than 4 after I did the 1600m slug! Had to wear 3 layers since it was pretty chilly, and I could see my breath for the first time this year. |
| strength 10:00 [5] | |
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| abs |
Monday Oct 8 |
| Note | |
| (rest day) |
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Sunday Oct 7 |
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| Event: Hudson Highlander 2007
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| orienteering race (long) 1:10:20 [5]*** 6.6 km (10:39 / km) | |
| 18c |
| Female elite was bumped down to course 6 so this long course felt a bit shorter than usual, but it was fantastic woods and a really fun course anyways. Ran really well and was uber concentrated until control 7 where a bunch of people were wandering around and I lost track of where I was on my map. Mixed up to two rock walls and so didn't go far enough down the hill and it took a few minutes for me to figure out what I had done and then I still went too far and had to climb back up the hill to the depression. Getting to 12 was complete luck since I had no attack point let alone route to get there and ended up doing a rough compass bearing through one of the most technical parts of the map. Kinda guessed where I was off of a depression that looked like it had a swamp in the bottom, and then figured that the control was just over the next hill, and thankfully it was. Not sure if my route choice to 15, which was the long leg was the best, but it seemed alright. Went right through the swamp which wasn't too bad, got tangled up here and there, but it didn't slow me down too much. Stumbled out of the swamp right where I wanted it to, and then it was just a trail run with a few short cuts to the control. Finished the course off well although I cut through the woods which turned out to be dark green instead of white, so running the trail around was probably faster. |
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| C • great 3 |
| running warm up/down 10:00 [1] | |
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Long Course 6 - Splits |
Saturday Oct 6 |
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| Event: Ontario Champs
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| orienteering race (middle) 42:17 [5]*** 3.7 km (11:26 / km) | |
| 14c |
| What a long drive!!! Holy macaroni, I slept the whole way, so it seemed pretty short to me, but we drove from 4:15am to 11:22am!! We literally got to the meet site 3min before my dad had to start. Thankfully, I had a little bit more time to get ready but we were definitely cutting it close. Started out alright despite being stung by something which was unpleasant, but the stinging was gone by the 3 control. Managed to get into the map pretty quickly, although I never really fully got the 1:7500 scale. Spiked 1, but hesitated on the way to 2 because of parallel streams. Was alright on 3, but again, had some trouble within the circle trying to find the control. 4, 5, and 6 were all short legs which went fine, but then at 7 things get a little foggy. It started out fine, running along the trail until it ended, but then after that, I just can't figure out where I went. Even now, I can't quite figure out the hills and depressions, but I came out onto a trail and didn't realize which one it was until I got to the junction. Fortunately this junction was about 100m from the control, so this accidental route was probably better than the one I had planned, I just wish I knew how I got there! The rest of the controls were fine except for 13 where I just got a little muddled on top of the hill and probably wasted a whole minute, but other than that, it felt like a pretty good race. Not that fast though, since there were raspberry bushes everywhere minus the yummy berries! |
| orienteering race (sprint) 19:23 [5]*** 3.1 km (6:15 / km) | |
| 17c |
| Really great sprint course which I really enjoyed, and ran really well which makes it even better! Hit all the controls right on and flowed really well. Managed to read ahead on the trail/road runs so nothing came as a surprise and I only had a few questionable route choices that I might've lost a few seconds on. |
| running warm up/down 20:00 [1] | |
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| warm up for both races |
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Middle Course 7 - Splits |
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Sprint 4 - Splits |
Friday Oct 5 |
| cycling hills (mountain) 1:05:00 [3] | |
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| Went down to Hampton Park to work on the jump in the sand pit. It turns out that somebody else had made it a lot bigger and put a hole with a plank over top on the other side. Took it slow the first two times, but then after that just tried to land it right. Only had one scary land where my front wheel landing crooked, and I did a bit of swerving which was kinda scary. My right foot got unclipped which I think saved me cause I was able to put my foot down and slow the bike down. The sand pit is at the top of a ridge, and so after the jump, I cruised down the rest of the hill and then booted it back up in a big loop. To make myself go faster for more of a workout, I imagined that a dog was chasing me, and that seemed to work pretty well. :P Must've down the jump atleast 50 times, so I've gone it down pat now! |
Thursday Oct 4 |
| strength 1:00:00 [5] | |
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| Much more arm strength this time with the straight bar and other weights. Had to do the push-ups on my fists instead of the normal palms down since my wrist is still a little bit sore. |
Wednesday Oct 3 |
| Note | |
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| Pirates Invitational |
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| C • Good job! 1 |
| running warm up/down 30:00 [1] | |
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| running race 16:46 [5]4 km (4:12 / km) vdot: 46.4 | |
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| Pretty disappointing race is all I can say. Didn't have it in me to push it very hard and so the two girls who I beat last week, came 1st and 2nd today. Much more climb on this course, and it was really hot, and the wind was against us a lot of the way. Played leapfrog with 2 other runners, but by the end, one ended up in 4th, me in 5th, and the other girl in 6th. Our main two coaches couldn't come, and the other teacher that was there didn't do a single thing except tell us when our races were! Aren't coaches supposed to run around the course cheering you on and telling you to run harder?!? All he did was sit in his lawn chair and chat with the other parents. So much for team spirit...geepers! |
Tuesday Oct 2 |
| cycling (road) 20:00 [4] | |
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| Booked it all the way to Gatineau to meet my dad at the DQ since it would've been silly for him to drive back home when he was already in the Gats, and then to fight his way back through the traffic over the bridge. Had a blast speeding past all of the cars lined up on Island Park but then got a little confused on the bike path on the Quebec Side since I only glanced at the map and then found a whole network of trails once I got there. Managed to come out right at the Gatineau entrance way and was even early to boot! |
| cycling (mountain) 1:47:00 [3] | |
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| Did pretty much the same loop as Sunday, except didn't dilly dally around in the sand pit checking out control sites. Slugged all the way up to Pink Lake, and then kept going up to Mackenzie King. Holy macaroni, the legs were burning for sure!!! Sweet ride down though, except for the part where my dad got a flat tire and had to repair it in 3 spots! It seems as if his whole bike has decided to break down all at once. He needs a new seat, new derailer, new front wheel, and now a new tube for his back wheel!! He might as well just go and buy a new bike! It might be cheaper! :P Picked up a few controls from the meet today on the way back...note: running through the woods with mtb shoes is not very easy and biking with control stands is also rather challenging! Came out of this ride unscathed, although it came close to disaster once! Was rocketing down a gravel hill, and I had to slam on the back brake to make it around the corner (gravel and corners are never a good mix!!). Bike actually almost went horizontal on the hill and it would've been major road rash but I managed to pull out of it ok. I think that it's because I'm so light, I just bounce outta control all the way down the hill and all I can do is try to keep the handle bars straight! Tried leaning back more and it seemed to help a little bit, but it's still quite an adventure every time I go down a hill! |
Monday Oct 1 |
| running warm up/down 20:00 [1] | |
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| warm up and down for xc plus some stretching. |
| running 21:50 [4]5 km (4:22 / km) | |
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| 5km time trial, but I took it easy since I was exhausted from yesterday. The hill was a killer today, but what was even worse was that somebody in one of the houses was having waffles, so whenever we ran past, you were overwhelmed by the smell of waffles. Which wasn't a bad thing the first time around, but by the third time, it just made me wanna puke!! |