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Training Log Archive: dbakker

In the 7 days ending Nov 25, 2018:

activity # timemileskm+m
  Running4 3:36:23 19.58(11:03) 31.5(6:52) 875
  Orienteering2 2:16:06 9.17(14:50) 14.76(9:13) 271
  Armchair-O1 45:00
  Stationary Biking1 20:00
  Strength1 15:00
  Total7 7:12:29 28.75 46.27 1146
  [1-5]6 6:26:18
averages - weight:77.6kg

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MoTuWeThFrSaSu

Sunday Nov 25, 2018 #

Note
weight:77.6kg

I now outweigh Jonathan... and Dad is in my sights!
7 AM

Running 1:15:26 intensity: (20 @0) + (41:30 @1) + (33:36 @2) 10.53 km (7:10 / km) +353m 6:08 / km
ahr:145 max:165

Morning run with Phil at South Canoe. Got onto a new trail to connect the tower with the new Mo Buddah. Also ran on a bunch of Phil's "trails" towards the gun range.

Saturday Nov 24, 2018 #

10 AM

Orienteering 1:56:37 intensity: (1:09:15 @1) + (32:22 @2) + (15:00 @3) 10.96 km (10:39 / km) +219m 9:41 / km
ahr:137 max:179

Burnt Ida Bench Orienteering. Map and pictures to come.

Friday Nov 23, 2018 #

Armchair-O 45:00 [0]

Planning Vernon (Becker Park) Training, going through some maps with Lillian and Simon (my younger siblings), and planning tomorrow's Burnt Ida Bench excursion.
12 PM

Running 8:57 intensity: (4:40 @1) + (3:22 @2) + (55 @3) 1.24 km (7:14 / km) +27m 6:32 / km
ahr:131 max:158

Stopped in Vernon with Alexander on the way back to Salmon Arm for the weekend for quick little orienteering session on a map I've only been on once, so don't know it inside out yet.

Warm-up.

Orienteering 19:29 intensity: (16 @1) + (1:08 @2) + (6:35 @3) + (11:30 @4) 3.81 km (5:07 / km) +52m 4:48 / km
ahr:168 max:182

Running around the Becker Park area in Vernon with Alexander on the old Meghan Rance 2008 (never used?) map. It's still in decent shape, a few new buildings, vegetation is different, trails are different, new fences, etc. but overall very usable. Probably going to remap from scratch though - I find it really hard editing other peoples maps - especially when they mapped in OCAD and layer endless numbers of symbols on top of each other...

This is a really, really good area - and will probably be the highlight of OART day 1.

Running 3:33 intensity: (1:59 @1) + (1:34 @2) 0.56 km (6:20 / km)
ahr:133 max:141

Run back to the car/cool-down.

Running 7:36 intensity: (51 @0) + (3:58 @1) + (1:30 @2) + (1:17 @3) 0.55 km (13:43 / km) +25m 11:13 / km
ahr:128 max:158

Quick little back up to the top of the ridge to get some promotional pictures of the terrain for the OART website. Decided to go for the "view" picture over the "technical terrain" picture below the ridge. A really nice mix of terrain types on this map - park like, open grass ridge, forest with trails, oddly shaped condos, and a good mix of flat and contours.

Thursday Nov 22, 2018 #

5 PM

Running 45:03 intensity: (30:14 @1) + (14:49 @2) 7.67 km (5:52 / km) +196m 5:12 / km
ahr:150 max:167

Evening sanity run before dinner.

Foot hurting a little bit in the middle of the run today.

I finally figured out what triggers the right foot being sore while running. It hurts every time I run a side-hill where the trail is sloped from my right down to my left. For some reason this seems to bring it on. On flat stuff and sidehills the other way, it isn't an issue at all it seems. So I need to start planning my running routes a little differently to minimize that while still getting some trail running in.

Wednesday Nov 21, 2018 #

Note

Knocking off all the non-schoolwork related to do list items right now, next up - Noah Hoffman fantasy contest!

Just got the latest Salmon Arm school map with fieldwork completed (thanks Phil!) uploaded: https://sage.whyjustrun.ca/maps/view/498
4 PM

Running 1:15:48 intensity: (38:50 @1) + (35:37 @2) + (1:21 @3) 10.95 km (6:55 / km) +275m 6:09 / km
ahr:143 max:173

Ran up Glenmore and met up with Alexander and Mhari at the junction with John Hindle (they ran from the University), and got into Coyote Ridge for the first time this year. These were my reserve trails - trying to save them to have something I haven't run on very much for later in the year when I'm even less motivated to go running.

Nice run, had to push the pace off the start because I was late for the meet-up time, but after that went pretty each, including walking some steeper hills. Accidentally took a wrong turn in the dark (hey, I've only been in that area once) on the way back down, so had to bushwhack for around 150m and jump a fence.

Headlight battery died on the way back - haven't charged it in a while, was kind of testing its limit on purpose.

Monday Nov 19, 2018 #

9 PM

Stationary Biking 20:00 [1]

Strength 15:00 [1]

These 4 hour chem labs really take a toll on me.

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