Training Log Archive: LilFlipIn the 30 days ending Sep 30, 2006:
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Saturday Sep 30, 2006 #
Running 38:44 [1]
ahr:157 max:186 shoes: New Balance 906 Off-Road
Last run with CK before leaving Calgary tomorrow; so sad to be leaving!! The weather this evening for the run was perfect - an ideal way to leave the city.
Friday Sep 29, 2006 #
Note
(rest day)
Yet another unplanned rest day; got way to inebriated for my own good last night, and spent a good part of the day curled up on the couch in the fetal position. No good.
Thursday Sep 28, 2006 #
Note
(rest day)
Unplanned rest day; had intended to get a training in, but there is just too much stuff to get done, and not enough time in the day!! Unless, of course, you consider drinking with the girls and watching 'rippers tonight "training"....
Wednesday Sep 27, 2006 #
Strength 20:00 [1]
3 sets:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Orienteering race (FWOC Sprint Champs) 14:42 [3] ** 2.4 km (6:07 / km)
shoes: New Balance 906 Off-Road
Club sprint championships at the University of Calgary. Fantastic weather, really fun course. The women's course even got to run through a narrow section of a building, which was neat. Made a couple mistakes, which of course cost a lot in sprints; headed off too far to the right to #2, then hesitated when things weren't looking right... maybe lost 20-30 seconds there. Then ran around the hill for #4 before realizing that the hill had a "hole" in it, where the control was placed - doh! Maybe another 10-15 seconds lost there. Otherwise, a pretty clean race... missed 1st place by 10 seconds...
Results: http://www.obasen.nu/winsplits/online/en/default.a...
Results: http://www.obasen.nu/winsplits/online/en/default.a...
Orienteering race 5:00 [3] 0.8 km (6:15 / km)
shoes: New Balance 906 Off-Road
Fun sprint relay race following the main event, with 4-person teams (2 men, 2 women). I ran the 1st leg for my team. I think we won (!!!), but who's counting... ;)
Orienteering 10:00 [1]
shoes: New Balance 906 Off-Road
Picking up controls from the sprint race.
Tuesday Sep 26, 2006 #
Running 30:32 [2]
shoes: New Balance 906 Off-Road
Quick run with CK along the regular route (with some shortcuts) before supper. Knee is still sore, but feels better with some warming up... Hopefully it'll feel better within a week and a half!
Monday Sep 25, 2006 #
Strength 20:00 [1]
3 sets:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Running 37:15 [2]
ahr:156 shoes: New Balance 906 Off-Road
Evening run along Elbow River with CK. Beautiful weather in Calgary! Knee is definitely feeling better, but still not 100%.
Sunday Sep 24, 2006 #
Orienteering long (FWOC Long Distance Champs) 1:21:20 [3] *** 6.98 km (11:39 / km) +250m 9:53 / km
ahr:167 shoes: Olway Tiger
Club long-distance championships at Elbow Bluffs. Course was physically challenging, with lots of climb and lots of route choices. Made a couple smaller mistakes (by my standards), and mostly took it easy (due to my right knee, which is still sore but I'm not calling it "injured" anymore). Overall, a pretty decent race, and I'm happy with my performance.
Link to results (click on "Expert"):
http://www.obasen.nu/winsplits/online/en/default.a...
Link to route: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...
Link to results (click on "Expert"):
http://www.obasen.nu/winsplits/online/en/default.a...
Link to route: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...
Saturday Sep 23, 2006 #
Orienteering 1:11:00 [1] ****
ahr:124 (injured) shoes: Olway Tiger
Orienteering on the Ti-Jurabi-Chubi map (long distance course from AB Champs); re-visited some controls that gave me a hard time. Rolled my left ankle (the one I sprained last year) at the first control (forgot to tape it), but it quickly improved, so I continued. The outing became more of a map "walk" or "jog", with my sore knee and bad ankle, but it was good to be out on a map.
Orienteering 51:24 [1] ***
ahr:135 (injured) shoes: Olway Tiger
More orienteering on Mount Laurie, using a course from the relay at APOC 2002. Took my time again, trying to stay in touch with the map (lots of contour detail to watch out for). Also didn't want to over-do it with my knee and ankle.
Friday Sep 22, 2006 #
Running 32:08 [1]
ahr:150 (injured) shoes: New Balance 906 Off-Road
Short, easy run along the river. Knee is still bugging me, but it seems to be feeling slightly better than it was a couple days ago.
Thursday Sep 21, 2006 #
Strength 20:00 [1]
(injured) (rest day)
3 sets:
10 x 2-legged deep knee bends
10 x 1-legged deep knee bends (left leg only)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Right knee still kills when I do the deep knee bends!! Not sure what exactly is wrong, but I'm hoping Mike can check it out while he's here over the weekend...
10 x 2-legged deep knee bends
10 x 1-legged deep knee bends (left leg only)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Right knee still kills when I do the deep knee bends!! Not sure what exactly is wrong, but I'm hoping Mike can check it out while he's here over the weekend...
Wednesday Sep 20, 2006 #
Running 27:45 [1]
(injured) shoes: New Balance 906 Off-Road
Same run as yesterday; cut it a bit short because I had to go to work. Knee is still hurting, so just as well.
Tuesday Sep 19, 2006 #
Running 32:07 [1]
ahr:148 max:177 (injured) shoes: New Balance 906 Off-Road
New run upstream along Elbow River, with a nice winding uphill midway, and a lot more trail running (why am I only discovering this now, with only a couple weeks left in Calgary??). Right knee is still hurting (left knee seems fine, knock on wood!), so I kept the run short and easy.
Monday Sep 18, 2006 #
Strength 20:00 [1]
(injured)
3 sets:
10 x 2-legged deep knee bends
12 x 1-legged deep knee bends (left leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Right knee is still painful, so I avoided the right-legged deep knee bends.
10 x 2-legged deep knee bends
12 x 1-legged deep knee bends (left leg)
20 x 1-legged calf raises (straight leg; 10 per leg)
20 x lunges (10 per leg)
40-second wall lean (per leg; for vastus medialis)
22 x push-ups
25 x crunches
25 x leg-ups
22 x tricep dips
Right knee is still painful, so I avoided the right-legged deep knee bends.
Other (Rollerblading) 1:00:00 [1]
ahr:127 max:172 (injured)
Decided to head out for a blade along the Elbow River, since running still seems to be too painful with my right knee. Explored areas that I haven't seen before, and tried to find lots of hills to climb, so I could at least get the HR up a bit. The knee was a bit sore, but I stuck it out... it seems to be improving, but I don't want to rush it. However, as I was stretching afterwards, I noticed my left knee (the one I've had patellar-femoral pain in) was giving me grief -- not good, especially since the strength training I'm doing is supposed to be improving that; plus, I hadn't been experiencing pain before starting the strength training last week. I'm falling apart...
Sunday Sep 17, 2006 #
Note
(injured)
After an unfortunate (and SOBER!) trip last night, I fell and cut my right knee, and probably should have gone to the clinic for stitches. Instead, I cleaned it at home and put steri-strips on. Went to the clinic in the morning, but by then they didn't want to stitch it up because A) it had been almost 12 hours, their limit for doing sutures, and B) the cut had healed sufficiently overnight so that they didn't think it was worth it. So after a 2-hour ordeal, the doctor put some steri-strips on it and sent me home. How embarrassing; I could have done that myself... Anyway, the knee is pretty sore at this point, so I'm taking the day off and will try to get out running either Monday or Tuesday once it's feeling better.
Saturday Sep 16, 2006 #
Strength 20:00 [1]
(rest day)
3 sets:
12 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
25 x crunches
25 x leg-ups
20 x tricep dips
12 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x 1-legged calf raises (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
25 x crunches
25 x leg-ups
20 x tricep dips
Friday Sep 15, 2006 #
Running 34:17 [3]
ahr:168 shoes: New Balance 906 Off-Road
Ran regular route before work... and broke 35 minutes!! Sweet. Hadn't actually planned on trying to beat my time this morning (I was actually considering cutting the run a bit short so I could make it to work on time), but I made it to the half-way point in such good time that I couldn't NOT try... This pace is totally unrealistic to be running all the time (at least for me), but at least I know it's do-able... I may try to break 34 minutes someday.
Thursday Sep 14, 2006 #
Strength 20:00 [1]
More strength training... Felt okay, considering my muscles are still getting used to the extra work (1-legged deep knee bends are killer!!).
3 sets of the following:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
25 x crunches
20 x leg-ups
20 x tricep dips
3 sets of the following:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
25 x crunches
20 x leg-ups
20 x tricep dips
Running 35:05 [2]
ahr:158 max:195 shoes: New Balance 906 Off-Road
Followed the strength training with my regular run along the river... Windy, rainy, and cold today, with a high of 7C; they're forecasting SNOW for Calgary overnight!! WTF??? Despite the poor weather conditions, once I got warmed up it was quite pleasant, and my legs felt awesome - not tight or anything, which I was expecting from this morning's workout. I'm sure it's not the strength training making a difference, but I was able to kick it into high gear at the half-way point and maintain a good pace all the way home. Tried to break 35 minutes, but it still eludes me...
C • snow 3
Wednesday Sep 13, 2006 #
Running 35:41 [2]
ahr:156 shoes: New Balance 906 Off-Road
Run along my regular route. Today it's cold and wet, and it was chilly to start, but the temperature was perfect once I got warmed up. Hamstrings are tight from yesterday, so my run was followed by lots of stretching.
Tuesday Sep 12, 2006 #
Running 57:38 [2]
ahr:154 shoes: New Balance 906 Off-Road
Decided to go for a long run along the river, since today will be the last nice day before a cold front comes through. Same route as last week, but I was almost 10 minutes faster today!?! Amazing how much talking while running can slow you down. Legs felt much better this time around, but I was getting sore in my right knee (I think my right leg tends to work harder than the left), so I decided to pack it in instead of trying to get over 60 minutes.
Strength 20:00 [1]
Decided to start a new strength training regime for the fall; have not been doing any strength work since March. My legs could sure use a bit of bulking up, but I'm not too worried about upper body strength for running; however, since I'll have to do a rigorous physical endurance entrance test (PEET) to work for Nova Scotia EMS when I move to Halifax, I figured I'd better get into shape!! Started out "light", which proved to be quite tiring!! Will eventually work up to higher numbers, but right now I'm just trying to get my body getting used to the extra work.
3 sets of the following, with LOTS of stretching in between each of the leg exercises:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
20 x crunches
20 x leg-ups
20 x tricep dips
Not sure how often I will be doing these sessions; aiming for 3x per week, but I'll see how well it fits into the rest of my schedule (and how disciplined I am)...
3 sets of the following, with LOTS of stretching in between each of the leg exercises:
10 x 2-legged deep knee bends
20 x 1-legged deep knee bends (10 per leg)
20 x lunges (10 per leg)
30-second wall lean (per leg; for vastus medialis)
20 x push-ups
20 x crunches
20 x leg-ups
20 x tricep dips
Not sure how often I will be doing these sessions; aiming for 3x per week, but I'll see how well it fits into the rest of my schedule (and how disciplined I am)...
C • Not bad! 21
Monday Sep 11, 2006 #
Running 35:36 [2]
ahr:155 shoes: New Balance 906 Off-Road
Regular route along river. Felt good once I got warmed up, wish I could have gone for longer, but work calls...
Other (Rollerblading) 35:00 [1]
Rollerblading along Elbow River with CK. Lovely evening, still quite hot out at 6pm.
Sunday Sep 10, 2006 #
Running 38:05 [1]
ahr:145 shoes: New Balance 906 Off-Road
Slow, easy run along the river (my regular route) with CK. Felt really heavy to start... Sometimes I wonder if rest days do less good than bad! Tried to speed it up on the way home, but CK's tight right hamstring kept us from going any faster; he took a shortcut back, and I hammered it home for the last 1/4 of the run. Still felt heavy, but good to get the HR up.
Saturday Sep 9, 2006 #
Note
(rest day)
True rest day. Staff meeting early this morning, followed by a full day's work, then out to grab a bite with co-workers. Had hoped to get out for a run today, but it's just not in the cards...
Friday Sep 8, 2006 #
Running 35:02 [2]
ahr:155 max:176 shoes: New Balance 906 Off-Road
Regular route... felt slow to start, but finally got warmed up at the turn-around point (half-way mark). Pushed it home, and it felt awesome. Wish all my runs felt like that.
Thursday Sep 7, 2006 #
Running 1:06:15 [2]
ahr:143 max:165 shoes: New Balance 906 Off-Road
LSD run along the river... invited a buddy along to make it interesting - always nice to have company on a run, especially one so long. Legs started to feel really tired around the 50-minute mark; gotta get them back into gear for the longer races.
Wednesday Sep 6, 2006 #
Running 35:53 [2]
shoes: New Balance 906 Off-Road
Regular route along Elbow River, felt much better than yesterday.
Orienteering warm up/down 20:00 [1] 1.6 km (12:30 / km)
shoes: Olway Tiger
Warm-up Sprint-O course at Lowery Gardens in Calgary. Taught my buddy how to read the map, and he picked it up really quickly. Smart cookie.
Orienteering race 13:20 [3] 1.7 km (7:51 / km)
ahr:169 shoes: Olway Tiger
Wednesday Night Sprint-O organized by FWOC; last one of the season, I believe. Lots of controls, lots of fun. Made a few small directional errors when leaving controls, but navigated well overall. Happily, my buddy made it around the Intermediate course alone, without getting lost!!
Tuesday Sep 5, 2006 #
Running 37:26 [2]
ahr:150 shoes: New Balance 906 Off-Road
Regular route along the river... legs felt like lead weights!! Body is tired from the weekend races. Might also be the heat.
Monday Sep 4, 2006 #
Note
(rest day)
Was thinking about playing soccer tonight, but after yesterday's long race, then another 7.75 hours straight on my feet at work last night, I think I deserve a true rest day.
Sunday Sep 3, 2006 #
Orienteering race (AB Championships, Long) 2:07:52 [3] **** 8.38 km (15:16 / km) +280m 13:04 / km
ahr:165 max:183 shoes: Olway Tiger
Shit, shit, shit. What a terrible race!! Any plans I had for taking SAFE route choices went totally out the window today. If anything, today would have been the day to play it SAFE, SAFE, SAFE, since the map and course was riddled with highly detailed areas, then very subtle, flat, crappy areas. Felt good at the start, totally organized and ready to go. Had a fast time to #1, and felt reasonably comfortable with the map, so I decided to navigate a long route through white woods to #2, as opposed to running around (reasonably out of the way) on a trail. Worst decision ever!! I lost at least 10 - 15 minutes on this control - got waaaaay off in some subtle terrain, and ended up bailing out to the trail TWICE before I found #2. Ugh. Other people struggled with this control, but I bet not as much as me! Bashed through the woods again to #3, and SPIKED this one! Yeah! Then managed to screw up a short leg to #4, where MC caught me. Navigated well to #5, then on the way to #6 (water control) I missed it and hit the trail, had to back-track to get it. Took my gel there (probably kept me from dying). Chose a safe route along the trail to #7, was slow in the circle... then spiked #8. ROYALLY f-cked up #9 (lost almost 7 minutes; MC passed me at this point), and ended up doing a lot more running around than necessary; eventually used a trail in behind the control as an attackpoint. Took off in the wrong direction to #10, but once I found the trail I was fine (lost almost 4 min). Then screwed up #11 and had to re-locate off a re-entrant to find the damn thing; lost another 6 minutes here! Was a little slow in the control circle for #12. Same with #13 (lost 4 min). #14 was a "Hail Mary" control - little clearing in the middle of flat, featureless white woods. "There was a farmer, had a dog..." Lost more time here, then the remaining controls were (thankfully!) really easy, just required stamina (which I had pretty much lost in the early part of the race).
I was totally inconsistent today!! SO frustrating to have some really good legs, and completely screw up others. A learning experience, to say the least. Gotta keep my head about me and stay in contact with the map!!! At least the Middle went better (actually won a Gold medal for being the first Albertan. Won bronze today... 3rd of 3 Albertans... Laughable!).
Long Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
I was totally inconsistent today!! SO frustrating to have some really good legs, and completely screw up others. A learning experience, to say the least. Gotta keep my head about me and stay in contact with the map!!! At least the Middle went better (actually won a Gold medal for being the first Albertan. Won bronze today... 3rd of 3 Albertans... Laughable!).
Long Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
Running warm up/down 10:00 [1]
shoes: Olway Tiger
Warm-up for Long.
Saturday Sep 2, 2006 #
Orienteering race (AB Championships, Middle) 50:37 [3] *** 4.6 km (11:00 / km) +125m 9:41 / km
ahr:175 shoes: Olway Tiger
Middle distance race of the Alberta Championships this morning. Pretty laid-back meet; so laid-back that you started at whatever time you wanted to (2-min intervals between runners on the same course; no official start list). Oddly, Elite men AND women ran course 6. Realized on the way to the 1st control that I had an empty control description holder - I had forgotten to grab one at the start; also looked down at my feet and noted that I hadn't taped my laces either (the tape was still on my thighs, and would stay there for the remainder of the race...). Okay, so I wasn't quite on the ball today... but I had a decently clean race, with a few hesitations here-and-there, especially at the beginning while getting used to the map. Lost a bit of time on #2 (ran too far, passed it to the North), #3 (ran past it to the East, hit the trail, had to go back) and #5 (started looking too soon in an early re-entrant). Also lost time in a lot of the control circles (30-60 sec each), where I knew I was in the right area, just needed to be a little more aggressive.
We also had one control that had been placed on a rootstock, but it was apparently not the correct one; a new tree had fallen in the woods, and that was where the control had been placed (about 10m from the correct one, so I hear... I was confused by all the rootstocks mapped in the area so I attacked from a different direction and found the control without too much trouble). But I guess some people (??) lost a significant amount of time on that one (it affected courses 4, 5, 6), and the organizers agreed that it was wrong... technically the course should have been thrown out, but they admitted their mistakes and the results stay as posted. I ended up in 2nd place, about 1:30 behind M-C ("Barbie"); I definitely made more than that in errors (plus had to stop and tie my left shoe once!). Dammit. Overall, though, I was sufficiently pleased with my race.
Middle Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
We also had one control that had been placed on a rootstock, but it was apparently not the correct one; a new tree had fallen in the woods, and that was where the control had been placed (about 10m from the correct one, so I hear... I was confused by all the rootstocks mapped in the area so I attacked from a different direction and found the control without too much trouble). But I guess some people (??) lost a significant amount of time on that one (it affected courses 4, 5, 6), and the organizers agreed that it was wrong... technically the course should have been thrown out, but they admitted their mistakes and the results stay as posted. I ended up in 2nd place, about 1:30 behind M-C ("Barbie"); I definitely made more than that in errors (plus had to stop and tie my left shoe once!). Dammit. Overall, though, I was sufficiently pleased with my race.
Middle Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
Running warm up/down 10:00 [1]
shoes: Olway Tiger
Warm-up for Middle Distance.
Orienteering race (AB Championships, Sprint) 24:34 [4] ** 2.37 km (10:22 / km)
shoes: Olway Tiger
Started developing a massive headache a couple hours after the Middle, likely due to the heat (it was at least 26C)... I had hydrated well between races (drank 1L of gatorade plus a bunch of water, and was pissing clear), but it didn't seem to help. And the race... What a gong show! I might as well have put my map in my pocket to run this race, since that's about how much attention I paid to it... Idiot. The Sprint was in a campground area, IN USE (several people out camping this weekend, which added to the mayhem). Don't know if I'm alone in this thinking, but I find campgrounds AMAZINGLY confusing and frustrating (I much prefer the terrain of last week's Sprint at COCs, on ski trails and such). Started the race fast and clean, then started getting really lazy with the navigation... My problems began at #6, which I overshot (and was probably on the wrong stream). Then going to #8 I went in the wrong direction, came out on a trail, thought I was somewhere I wasn't, and continued running... found a junction, a building, and a fence that I couldn't locate on the map... until I unfolded it and realized I had practically run off the map!! Doh. By then I had probably lost a good 5+ minutes, plus more lost time to dumb route choices, so there was no way of making that up in such a short course!! To make matters worse, I punched the last control and, for some reason, thought I was done, so I started walking... only to realize some meters down the road that I still had to punch the finish control!! Don't know where my head was this afternoon (probably stuffed far up my ass) - I had even forgotten to start my watch... but made damn sure the laces were taped and I had a control description! ;) When I left for home, I was in about 4th or 5th place, and not everyone had finished yet. This was not my race to win... Hoping to be able to get everything right for the Long tomorrow!!
Sprint Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
Sprint Distance Results here:
http://www.obasen.nu/winsplits/online/en/show_even...
Running warm up/down 10:00 [1]
shoes: Olway Tiger
Warm-up for the Sprint... wasn't feeling great with the headache and the heat, and probably should have conserved my energy instead of making the head throb with each step. Too late now!
Friday Sep 1, 2006 #
Note
(rest day)
Rest day before AB Championships this weekend. No point in beating myself up before running 3 races in 2 days...