Training Log Archive: nwhitty

Too cloudy to get gps working- thinking 4-5km. Not my best decision to take the trails as they were SLICK! I was planning on going out to sassafras but made it about halfway before deciding to turn around as it was very muddy and right now isn't a good time to wipeout! Ran to Mac and around the field then up to the Aviary hill - had to walk a few sections because of the mud so that made it choppy but I felt good while running!

C • tnt 2

SMT - Saturday Morning Training! Good long, easy run on the trails in the valley felt pretty good and fresh on this crisp morning but by the end my left hip flexor was feeling a bit sore and the hills became harder... I was also focusing on not slipping on the ice but other than that is was great!

10 mins easy then increased resistance for 20 minutes medium then ended 10 mins easy
Multi-tasked with map reading for last 20!

For the sprint was looking for flow through controls and avoiding traps:

http://tifvikingkart.no/show_map.php?user=tifvikin...

http://kok-o-maps.com/kartarkiv/show_map.php?user=...

http://www.mwm.name/qr/show_map.php?user=magne&...

http://www.nok-ol.se/doma/show_map.php?user=marcus...

X-League #2! Great race put on by danishdynamite and fam in the Dundas driving park - score-o with a 30 minute time limit that I just made! No real mistakes and I was able to push myself the whole way and look ahead, although my lungs were hurting a bit when trying to make the cut off time. The alternative route for the "dog bone" (9, 10b-10a, 8) on the second map would have reduced climb and probably would have been a bit faster than the one I chose but they were both fine and the 8,10a-10b,9 jumped out at me first. I was happy to get all of them within the time limit, now I just need to get my speed up to AdventureGirls!

Two laps around the park and some static stretching as well as high knees to keep warm!

A big thank you to Meghan for putting together a great JWOC/COC study map binder for me! I started with the Sunnegga map, stage 6 of SOW 2006 and I found it a little intimidating as there are a lot of contours and not much else to go by - compass bearings seemed like the main way to get between some of the controls while using the subtle contour features or boulders to guide you. Hard to simplify this map! But for some of the legs trails were useful or the contours had enough shape/features that the routes were clear. I plan to come back to this and try map memorization or another mental exercise to become more comfortable with the amount of contours!

Rolled out my calves and some other stretches - they have pretty much recovered from the stairs but still feel them when I flex/go on my toes.