Training Log Archive: boyleIn the 31 days ending Mar 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||
Saturday Mar 31, 2007 #
walking (mapping) 1:04:00 [1] *** 6.4 km (10:00 / km)
slept:6.0 shoes: adidas Response Trail XII 0199
Mapping clinic - Vincent Massey Park 09h-16h30
Review Facilities - Parking, washrooms, drink, food, telephone, accommodation, transportation to practice facilities, etc.
Mapping Basics & Base Map preparation
Clarity, consistency, accuracy, runner’s view/visibility.
Review good and bad examples.
Sources for base material – stereo photos, gov’t maps, other photos, old maps. Show now – practice details later in course. Ch. 5
Set-up for basic fieldwork in the afternoon (*base map exists) Ch. 6
Prepare map boards and field checking material.
Planning areas for checking, scheduling, attack.
Getting Ready – what to bring.
Lunch Break (1200 – 1300)
Sat. Afternoon (1300 – 1730)
Field Checking Basics – symbols, colours, distance (pacing), bearings, triangulation, estimating contours. Ch. 6, App. C & D
Field Work (2 hours) – Confirming reference points, roads & paths, major features, level of detail.
Review Facilities - Parking, washrooms, drink, food, telephone, accommodation, transportation to practice facilities, etc.
Mapping Basics & Base Map preparation
Clarity, consistency, accuracy, runner’s view/visibility.
Review good and bad examples.
Sources for base material – stereo photos, gov’t maps, other photos, old maps. Show now – practice details later in course. Ch. 5
Set-up for basic fieldwork in the afternoon (*base map exists) Ch. 6
Prepare map boards and field checking material.
Planning areas for checking, scheduling, attack.
Getting Ready – what to bring.
Lunch Break (1200 – 1300)
Sat. Afternoon (1300 – 1730)
Field Checking Basics – symbols, colours, distance (pacing), bearings, triangulation, estimating contours. Ch. 6, App. C & D
Field Work (2 hours) – Confirming reference points, roads & paths, major features, level of detail.
Thursday Mar 29, 2007 #
Note
OCAD seminar 19h00-21h50
Map information - scales, age (version), old symbol sets and fonts, colours, objects, layers, select & hide
Toolbar Functions and Symbols - symbol types, drawing tools, pointers, etc. - cover the Toolbars
Drawing basics - preferences, lines, points, areas, changes in symbol, holes, cuts, contrast
Moving large objects and sections of the map like titles, scales, etc.
Course Planning Basics - objects, courses, previews, moving and re-sizing symbols, placing the control descriptions
Changing the map layout to accommodate larger scales, partial maps, printing costs.
- mandatory elements of the map layout - title, scale, version, copyright, owner
- space for control descriptions
- creating partial maps from larger ones
Printing - print quality concerns for photocopying
Map information - scales, age (version), old symbol sets and fonts, colours, objects, layers, select & hide
Toolbar Functions and Symbols - symbol types, drawing tools, pointers, etc. - cover the Toolbars
Drawing basics - preferences, lines, points, areas, changes in symbol, holes, cuts, contrast
Moving large objects and sections of the map like titles, scales, etc.
Course Planning Basics - objects, courses, previews, moving and re-sizing symbols, placing the control descriptions
Changing the map layout to accommodate larger scales, partial maps, printing costs.
- mandatory elements of the map layout - title, scale, version, copyright, owner
- space for control descriptions
- creating partial maps from larger ones
Printing - print quality concerns for photocopying
Wednesday Mar 28, 2007 #
Snowshoeing (w/ TRX) 1:15:36 [3] 6.65 km (11:22 / km) +270m 9:27 / km
slept:9.0 shoes: Atlas 1025
Meech P12 trails 40; 2; 21; 28 Ramparts and back
McClosky Road 5°
I have now returned to the south shore of Meech Lake, where the earliest and latest snow lives. I had hoped to snowshoe orienteer near Wakefield but there is just too little snow cover.
I turned back short of the north end of the Ramparts as the snow was too sparse. I got bad soakers on trail 21 about 250 metres beyond the intersection with trail 20.
McClosky Road 5°
I have now returned to the south shore of Meech Lake, where the earliest and latest snow lives. I had hoped to snowshoe orienteer near Wakefield but there is just too little snow cover.
I turned back short of the north end of the Ramparts as the snow was too sparse. I got bad soakers on trail 21 about 250 metres beyond the intersection with trail 20.
Tuesday Mar 27, 2007 #
Snowshoeing (w/ a3) 1:05:49 [3] 5.22 mi (12:36 / mi) +125m 11:44 / mi
slept:10.0 shoes: Atlas 1025
Gatineau Parkway
P5 to Pink Lake Trail
16°
I just missed the negative split. With 0% of the trail system recommended for skiing, any skiiers skiing were in a good mood, as was I. However, 200m of the route was snow free.
P5 to Pink Lake Trail
16°
I just missed the negative split. With 0% of the trail system recommended for skiing, any skiiers skiing were in a good mood, as was I. However, 200m of the route was snow free.
Monday Mar 26, 2007 #
Running 28:00 [3] 3.0 mi (9:20 / mi) +12m 9:13 / mi
shoes: adidas Response Trail XII 0867
The first run in a month felt good: 6°. Some endorphins kicked in after 2k. I did not view my watch before completion.
walk in rain w/ myr 3.4k
walk in rain w/ myr 3.4k
Sunday Mar 25, 2007 #
Note
(rest day)
walk w/ myr 2.7k
Saturday Mar 24, 2007 #
Snowshoeing (w/ TRX) 1:08:30 [3] 4.64 mi (14:46 / mi) +115m 13:42 / mi
shoes: Atlas 1025
Gatineau Parkway to Notch bridge & back
Of the 7 skiiers en route, 3 smiled.
Of the 7 skiiers en route, 3 smiled.
Thursday Mar 22, 2007 #
Note
slept:8.7 (rest day)
It should take a while before my gimpy knee heals from the past two weeks.
bp 133/68 43bpm
bp 133/68 43bpm
Wednesday Mar 21, 2007 #
Snowshoeing 1:08:35 [3] 5.91 mi (11:36 / mi)
shoes: Atlas 1025
While awaiting Somebody special at YOW, I started at Trappers Park in Gloucester and snowshoed the service road alongside the Prescott subdivision (mp 6 - 6.85). Mile post 6 is still there but on the ground. What's left of twin-lamp signal tower #211 is still standing.
walking warm up/down 13:00 [1] 1.3 km (10:00 / km)
shoes: adidas Response Trail XII 0867
Tuesday Mar 20, 2007 #
Snowshoeing 11:10 [3] 1.5 km (7:27 / km) +20m 6:59 / km
slept:8.5 shoes: Atlas 1025
Lac-Philippe trail 51
I was too exhausted to continue on the O-map.
I was too exhausted to continue on the O-map.
Monday Mar 19, 2007 #
Snowshoeing (w/ TRX) 3:28:32 [2] 14.98 km (13:55 / km) +240m 12:53 / km
ahr:106 max:134 slept:5.0 shoes: Atlas 1025
Rideau Trail kilometres 41.7-47.8
Gould Lake Conservation Area
I began at the Field Studies Centre barn and actually back-tracked the Rideau Trail to where I had stopped in January last year. I did not carry nordic poles because I assumed the route was on nordic trails. These were NOT ski trails.
Out bound, I took the Ridgewalk and then the main trail upon return. Snow cover was thin on both routes. Just beyond east intersection with the Ridgewalk is a vertical climb to a lookout. My maximum heart rate was during that climb. Coming back, I orienteered around the outcrop using an old trail marked by yellow metal disk flashes.
For good or bad, there was no snow cover along Bedford Road so I headed back. I likely didn't have the energy to carry on anyways.
Gould Lake Conservation Area
I began at the Field Studies Centre barn and actually back-tracked the Rideau Trail to where I had stopped in January last year. I did not carry nordic poles because I assumed the route was on nordic trails. These were NOT ski trails.
Out bound, I took the Ridgewalk and then the main trail upon return. Snow cover was thin on both routes. Just beyond east intersection with the Ridgewalk is a vertical climb to a lookout. My maximum heart rate was during that climb. Coming back, I orienteered around the outcrop using an old trail marked by yellow metal disk flashes.
For good or bad, there was no snow cover along Bedford Road so I headed back. I likely didn't have the energy to carry on anyways.
Sunday Mar 18, 2007 #
Snowshoeing (w/ a3) 2:14:34 [2] 8.8 km (15:17 / km) +180m 13:52 / km
ahr:100 max:120 slept:10.0 shoes: Atlas 1025
Rideau Trail kilometres 63.5-58.9
Frontenac Provincial Park
I was late getting going this sunny morning. Today's adventure began from the Perth Road heading to Frontenac park. I set out at an easy pace (only 14:24 at level 3) hoping to be out longer than yesterday but it was not to be.
Sunglasses on, parka off: conditions were great but my motivation was not. I miss Somebody! I bailed and turned back above the descent to the bridge across Caldwell Creek. Had I brought my nordic poles, I may have tried the descent.
Frontenac Provincial Park
I was late getting going this sunny morning. Today's adventure began from the Perth Road heading to Frontenac park. I set out at an easy pace (only 14:24 at level 3) hoping to be out longer than yesterday but it was not to be.
Sunglasses on, parka off: conditions were great but my motivation was not. I miss Somebody! I bailed and turned back above the descent to the bridge across Caldwell Creek. Had I brought my nordic poles, I may have tried the descent.
Saturday Mar 17, 2007 #
Snowshoeing (w/ a3) 3:36:23 [2] 18.0 km (12:01 / km)
ahr:109 max:126 slept:4.0 shoes: Atlas 1025
Rideau Trail kilometres 144.9-153.0
Murphys Point Provincial Park
Thanks Mom for being the safety marshall.
Yesterday morning there was zero snow cover in Ottawa. I took advantage of the 9cm dump of snow overnight and headed out at 06h00. I began at parking lot at the provincial park which is now more than a kilometre distant from the newest alignment of the Rideau Trail.
From the Cumberland library, I have borrowed The Rideau Trail Guidebook for 2006. As I hike the trail, I travel only the current portion. However, as long as I can, I will track the kilometres using the markers from the 2001 guidebook.
The new alignment in the park follows mostly nordic trails. Rocks under the ski trails were barely hidden and that may explain why the park was not actually open. In the private lands north of the park, things are rugged: deadfall and sharp rocks. Some animal has been chewing trail flashes. I turned back at the place I drove the car into the ditch on Narrows Lock Road back in February '04.
On the way back, I had hoped to carry my snowshoes and stroll down Lally's Lane. However, the depth of snow required snowshoeing the whole way.
During the outing, 58:29 was at level 3. After more than four full days of rest, my left knee pain didn't lessen.
Murphys Point Provincial Park
Thanks Mom for being the safety marshall.
Yesterday morning there was zero snow cover in Ottawa. I took advantage of the 9cm dump of snow overnight and headed out at 06h00. I began at parking lot at the provincial park which is now more than a kilometre distant from the newest alignment of the Rideau Trail.
From the Cumberland library, I have borrowed The Rideau Trail Guidebook for 2006. As I hike the trail, I travel only the current portion. However, as long as I can, I will track the kilometres using the markers from the 2001 guidebook.
The new alignment in the park follows mostly nordic trails. Rocks under the ski trails were barely hidden and that may explain why the park was not actually open. In the private lands north of the park, things are rugged: deadfall and sharp rocks. Some animal has been chewing trail flashes. I turned back at the place I drove the car into the ditch on Narrows Lock Road back in February '04.
On the way back, I had hoped to carry my snowshoes and stroll down Lally's Lane. However, the depth of snow required snowshoeing the whole way.
During the outing, 58:29 was at level 3. After more than four full days of rest, my left knee pain didn't lessen.
Snowshoeing (w/ TRX) 2:14:46 [2] 10.1 km (13:21 / km) +80m 12:50 / km
ahr:106 max:135 shoes: Atlas 1025
Rideau Trail kilometres 67.4-76.1
Opinicon
The second adventure of the day began where the former CN Smiths Falls subdivision crosses MacGillivray Road. I headed towards Ottawa, turning south off the rail embankment after 3.5k. Here in quick succession, the trail climbs two nasty descent-ascents, meaning the hiker gets a bad scare in both directions. The next 30 minutes brought more such dangers. I have orienteered in greater danger but not after hours of carrying a heavy pack on weary legs. The descents should have had more mention in the guidebook. Take the blue trail, staying on the rail bed, Cataraqui Trail, Trans Canada Trail.
By the time I got to the intersection with the Upper Rock Lake Side Trail (visited a year ago), I had had enough of that segment of the RT forever. I took the blue side trail to Opinicon Road, took off the snowshoes and walked the 7k (68:23) to the trail junction with Maple Leaf Road. This walk on pavement is included in the average heart rate but not in the time & distance data here. I was in zone 3 for 58:02.
The only problem with the long walk is that I had to visit the same stretch of trail and same loud dogs that I visited in March '04.
Opinicon
The second adventure of the day began where the former CN Smiths Falls subdivision crosses MacGillivray Road. I headed towards Ottawa, turning south off the rail embankment after 3.5k. Here in quick succession, the trail climbs two nasty descent-ascents, meaning the hiker gets a bad scare in both directions. The next 30 minutes brought more such dangers. I have orienteered in greater danger but not after hours of carrying a heavy pack on weary legs. The descents should have had more mention in the guidebook. Take the blue trail, staying on the rail bed, Cataraqui Trail, Trans Canada Trail.
By the time I got to the intersection with the Upper Rock Lake Side Trail (visited a year ago), I had had enough of that segment of the RT forever. I took the blue side trail to Opinicon Road, took off the snowshoes and walked the 7k (68:23) to the trail junction with Maple Leaf Road. This walk on pavement is included in the average heart rate but not in the time & distance data here. I was in zone 3 for 58:02.
The only problem with the long walk is that I had to visit the same stretch of trail and same loud dogs that I visited in March '04.
Wednesday Mar 14, 2007 #
Note
(rest day)
The snow is going fast. I will not be snowshoeing at the track or Green's Creek again this season. The interior of my left knee has been on fire since my rest began.
myr mall walk
myr mall walk
Monday Mar 12, 2007 #
Snowshoeing warm up/down (w/ TRX) 9:00 [3] 1.0 km (9:00 / km)
slept:5.5 shoes: Atlas Dual-Trac snowshoes
DEEP snow should have broke my repairs to my Dual-Tracs.
snowshoe orienteering (w/ TRX) 1:16:43 [3] *** 4.2 km (18:16 / km) +60m 17:03 / km
7c shoes: Atlas Dual-Trac snowshoes
Lac Mulvihill (October 2006) short advanced
I took advantage of 7° and early daylight savings time. However, snow was deep, wet, heavy and untracked. The deep snow tore a nice piece of skin off my right heel.
myr walk (2mi) & mall walk & spin
I took advantage of 7° and early daylight savings time. However, snow was deep, wet, heavy and untracked. The deep snow tore a nice piece of skin off my right heel.
myr walk (2mi) & mall walk & spin
Sunday Mar 11, 2007 #
snowshoe orienteering (w/ a3) 1:34:53 [3] *** 5.4 km (17:34 / km) +129m 15:42 / km
11c slept:7.0 shoes: Atlas 1025
Cité des Jeunes (January 2007)
2°
I repaired Dual-Tracs but chose to use 1025s for comparison. With double digit temperatures and rain coming this week, I hit the snow again even though my body is a bit beat up.
Sarah & Team Canada won silver at World curling juniors.
2°
I repaired Dual-Tracs but chose to use 1025s for comparison. With double digit temperatures and rain coming this week, I hit the snow again even though my body is a bit beat up.
Sarah & Team Canada won silver at World curling juniors.
Saturday Mar 10, 2007 #
snowshoe orienteering (w/ TRX) 2:03:20 [3] *** 5.4 km (22:50 / km) +129m 20:24 / km
11c weight:160.1lbs shoes: Atlas Dual-Trac snowshoes
Cité des Jeunes (January 2007)
The knee deep snow broke Dual-Trac, as it broke late in the season one year ago. The snow depth was unexpected. 1025s would have provided better cut and tighter binding but then would have pulled up more snow with each stride.
bp 133/75 53bpm
The knee deep snow broke Dual-Trac, as it broke late in the season one year ago. The snow depth was unexpected. 1025s would have provided better cut and tighter binding but then would have pulled up more snow with each stride.
bp 133/75 53bpm
Friday Mar 9, 2007 #
snowshoe orienteering (w/ a3) 42:37 [3] *** 3.81 km (11:11 / km) +57m 10:24 / km
12c slept:7.9 shoes: Atlas Dual-Trac snowshoes
Greens Creek (June 2003) controls 1-12
Thursday Mar 8, 2007 #
Running 23:26 [3] 2.52 mi (9:18 / mi) +16m 9:07 / mi
weight:160.1lbs shoes: adidas Response Trail XII 0867
rue St-Jean, windchill -22
Wednesday Mar 7, 2007 #
snowshoe orienteering (w/ a3) 1:29:15 [3] *** 6.23 km (14:20 / km) +14m 14:10 / km
17c shoes: Atlas Dual-Trac snowshoes
Rideau Trail kilometres 279.2-279.7
Stony Swamp map (June 2005), controls 1-17
windchill -22
For this portion of snowshoeing the Rideau Trail, I used a score-O map from the summer of '05. I started at the super mailbox on Forestview Crescent not at the school. I circled around the site of control 9 (as I did back in '05) and headed 100m back towards 8 in error. On the way to control 11 I picked up the Rideau Trail. Control 11 is a Rideau Trail interpretive sign about the Red Pine. In the deep snow coming out of control 12, I did a face plant. In the deep snow coming out of 14, I did another face plant and wrenched my frail knee. By control 16, my pace was about 12:55 per kilometre and I was silly enough to attempt control 17. I didn't find that control in '05 nor did I today. I went north beyond the control, saw deer but no candidates for the hill that would be control 17. As in '05, I also failed to find the east-west fence to use as my attack point.
myr walk & spin
World junior curling: Canada 5-2
Stony Swamp map (June 2005), controls 1-17
windchill -22
For this portion of snowshoeing the Rideau Trail, I used a score-O map from the summer of '05. I started at the super mailbox on Forestview Crescent not at the school. I circled around the site of control 9 (as I did back in '05) and headed 100m back towards 8 in error. On the way to control 11 I picked up the Rideau Trail. Control 11 is a Rideau Trail interpretive sign about the Red Pine. In the deep snow coming out of control 12, I did a face plant. In the deep snow coming out of 14, I did another face plant and wrenched my frail knee. By control 16, my pace was about 12:55 per kilometre and I was silly enough to attempt control 17. I didn't find that control in '05 nor did I today. I went north beyond the control, saw deer but no candidates for the hill that would be control 17. As in '05, I also failed to find the east-west fence to use as my attack point.
myr walk & spin
World junior curling: Canada 5-2
Tuesday Mar 6, 2007 #
stairs 28:50 [2]
ahr:94
This morning's -42 windchill motivated me to reconsider the step machine even though only attained level 3 for 1:04, 2063 steps.
Monday Mar 5, 2007 #
Note
(rest day)
Aching left knee may request an extra rest day.
EOSSAA hockey Rockland 0-2
World juniors curling Team Canada 2-2
myr walk & spin
EOSSAA hockey Rockland 0-2
World juniors curling Team Canada 2-2
myr walk & spin
Sunday Mar 4, 2007 #
Note
Canadian National Snowshoe Championship
Denholm township QC
National champions: Jimmy Gobeil & Sara Rowe
17/41
73.0%
Apparently, I was the twelfth Canadian male.
Denholm township QC
National champions: Jimmy Gobeil & Sara Rowe
17/41
73.0%
Apparently, I was the twelfth Canadian male.
Note
Morgan Arboretum snowshoe O
Snowshoeing warm up/down (w/ a3) 6:00 [3] 0.67 km (8:57 / km)
slept:6.9 shoes: Atlas Dual-Trac snowshoes
Snowshoeing race (w/ a3) 1:33:23 [5] 10.0 km (9:20 / km) +403m 7:46 / km
shoes: Atlas Dual-Trac snowshoes
Watching baseball this weekend I know it will not be long before I am chasing snow. For the past 15 weeks I have attempted to regain my race weight but I fell five pounds short.
This was my 17th snowshoe race. In the deep snow, my splits were 44:03 & 49:20 (for the hillier) circuit.
Curling world juniors: Canada 2-1
This was my 17th snowshoe race. In the deep snow, my splits were 44:03 & 49:20 (for the hillier) circuit.
Curling world juniors: Canada 2-1
Friday Mar 2, 2007 #
snowshoe orienteering (w/ TRX) 36:47 [3] *** 3.79 km (9:42 / km) +48m 9:08 / km
shoes: Atlas 1025
Greens Creek (June 2003) controls 22-20
8cm fresh powder
I'm resting tomorrow and yesterday for the snowshoe nationals on Sunday.
8cm fresh powder
I'm resting tomorrow and yesterday for the snowshoe nationals on Sunday.