Wednesday Apr 30 |
 | running road/trails 24:00 [1] 3.5 km (6:51 / km) +35m 6:32 / km | |
| shoes: salomon |
| installing and collecting controls for wed training |
| gym ex & stretching 4:00 [1] | |
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Tuesday Apr 29 |
| running road/trails warm up/down 46:00 [1] 7.5 km (6:08 / km) +30m 6:01 / km | |
| shoes: Nike |
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| running road/trails intervals (track) 20:00 [4] 6 km (3:20 / km) | |
| shoes: Nike |
| 20 minuters at the track. quite cold & windy , my fingertips got quite frozen on the second half (~300 m each) |
| gym ex & stretching 4:00 [1] | |
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Sunday Apr 27 |
| running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km | |
| shoes: ice bugs |
| for the O races |
| orienteering race 58:00 [4] **** 9 km (6:27 / km) +150m 5:57 / km | |
| shoes: ice bugs |
| @ Starkey. put this event for a good use. pace not important, but navigation yes. 3 errors ( like 4 minutes alltogether ) showed that some rust still is there. however , satisfied,since area is not easy ( regardless how often i've been there ) |
| orienteering race 10:00 [5] ** 2 km (5:00 / km) +25m 4:42 / km | |
| shoes: ice bugs |
| sprint on the nice open field.. went out without a warm-up and first 2-3 minutes i was not agressive enough. happy again |
| Note | |
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| I decided to stay on the OOA board another year. now we have a full team , and it should work well |
Saturday Apr 26 |
| Unspecified 40:00 [1] 2 km (20:00 / km) +10m 19:31 / km | |
| shoes: Saucony |
| map updates |
Friday Apr 25 |
| running road/trails 24:48 [1] 4.5 km (5:31 / km) +50m 5:13 / km | |
| slept:6.0 shoes: Saucony |
| in Monarch woods |
| running road/trails tempo 15:12 [4] 4 km (3:48 / km) +90m 3:25 / km | |
| shoes: Saucony |
| 3 laps in Monarch woods (5.14,5.03,4.55), w/a minute in between jogging |
Thursday Apr 24 |
| running road/trails warm up/down 36:00 [1] 6 km (6:00 / km) +40m 5:48 / km | |
| shoes: salomon |
| in Bechtel. includes also the in between |
| running road/trails intervals 18:00 [4] 5 km (3:36 / km) +50m 3:26 / km | |
| shoes: salomon |
| 9*2 minutes |
| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 23 |
| running road/trails 20:00 [1] 3 km (6:40 / km) +25m 6:24 / km | |
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| running around installing/ collecting controls for Stars wednesday training. |
Tuesday Apr 22 |
| running road/trails warm up/down 35:00 [1] 6 km (5:50 / km) +25m 5:43 / km | |
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| running road/trails intervals 7:00 [5] 2.12 km (3:18 / km) +20m 3:09 / km | |
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| 2 ring roads in WP (3.25 & 3.31)..tough. |
| running road/trails intervals 9:00 [4] 2.38 km (3:47 / km) | |
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| 9* 1 min ( horse loop in WP) |
Monday Apr 21 |
| orienteering 24:00 [1] 3 km (8:00 / km) +60m 7:16 / km | |
| shoes: Saucony |
| the jogging between controls while putting up ribons for WRE |
Sunday Apr 20 |
| running road/trails warm up/down 20:00 [2] *** 2.5 km (8:00 / km) +80m 6:54 / km | |
| shoes: ice bugs |
| used the model map for warming up for the relay |
| orienteering race 40:00 [4] **** 7 km (5:43 / km) +250m 4:51 / km | |
| shoes: ice bugs |
| anchor leg for Stars relay. we ended up 2nd ( after winner Wil & Kata S. did both 2 legs - and one runner from Ottawa dq-ed, ) just behind DVOA.
we started pretty good but not enough experience , or lack of training ( for Val) put me about 4-5 min behind Wil, S.Zhyk and Jon T). I had a great run ( about 40 sec of error ), and lack of motivation on the last km. very nice relay arena , and a nice course setting by feet.
Nevertheless Stars put a great performance ( to bad we could not call it excellent ) . bringing home a trophy( Challenge Cup) it would be great for our club. great weekend overall.
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Saturday Apr 19 |
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| Event: US Middle Distance and Relay Champs
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| running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km | |
| slept:6.0 |
| for the middle |
| running road/trails warm up/down 6:00 [1] 0.8 km (7:30 / km) | |
| shoes: ice bugs |
| for the sprint |
| orienteering race 38:00 [4] **** 6.5 km (5:51 / km) +180m 5:08 / km | |
| spiked:14/17c |
| three errors ( 1 min right at the start, confused by the triangle- after my SI didn't worked at the start-lost focus.. another 2 minor mistakes..hopefully the "rust" is going away quick) . ended up 7th ( 2and a half minutes behind winner William H. ) |
| orienteering race 12:00 [4] *** 2.5 km (4:48 / km) +80m 4:08 / km | |
| shoes: ice bugs |
| decided on the last minute to run the sprint, and after a slow start , i warmed up pretty good. and had a good race. ended up second ( like 40 secs behind Margus H). lost all of them in the first 5-6 controls |
| Unspecified 6:00 [2] 0.2 km (30:00 / km) | |
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| swimming (or attempts ..) at the hotel late in the evening
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Blue Middle - Splits |
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Sprint 3 - Splits |
Thursday Apr 17 |
| running road/trails warm up/down 8:00 [1] 1 km (8:00 / km) +25m 7:07 / km | |
| shoes: Saucony |
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| orienteering 38:00 [3] 6 km (6:20 / km) +80m 5:56 / km | |
| shoes: Saucony |
| test run the other part . probably around 40-42 min will be the winner on the mens course |
Wednesday Apr 16 |
| Unspecified 1:10:00 [1] 3.8 km (18:25 / km) +30m 17:43 / km | |
| shoes: Saucony |
| more updates for WRE map |
| running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| shoes: Saucony |
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| orienteering 10:00 [3] ** 1.7 km (5:53 / km) +15m 5:38 / km | |
| shoes: Saucony |
| test run the last loop |
Tuesday Apr 15 |
| running road/trails warm up/down 20:00 [2] 3.7 km (5:24 / km) | |
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| in Waterloo park |
| running road/trails intervals 16:00 [4] 4.8 km (3:20 / km) +20m 3:16 / km | |
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| 10* horse loop in WP |
Monday Apr 14 |
| running road/trails 50:00 [2] 9 km (5:33 / km) +30m 5:28 / km | |
| shoes: Saucony |
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| gym ex & stretching 4:00 [1] | |
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Sunday Apr 13 |
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| Event: 30th Annual Billygoat Run
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| running road/trails warm up/down 18:00 [1] 3 km (6:00 / km) +20m 5:48 / km | |
| shoes: salomon |
| while installing collecting controls for today's Urban Adv race/Poker run.. great turn out 40 teams of two . |
Saturday Apr 12 |
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| Event: Salomon Giant's Rib Raid 25K Adventure Run
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| adv race race 3:30:00 [4] 29 km (7:14 / km) +150m 7:04 / km | |
| slept:4.0 |
| Foreigners end up 3rd today.. i would say an OK result , after a good race ( 90%) but a poor one in 2 occasions ( going to first we spend a good 3 minutes on "debating" why the strategy did not "work" -already..you do not need a 'strategy'..at least i don't ..that why i like orienteering..it's "on the fly ". another mistake/misjudgement cost us a good 7 minutes, plus a "not so fit" team overall, and a "band aid station ". too bad a good technical course, was not used at its best..i think under 3 h 10 min was doable. poor sleep for 2 previous nites make me feel now ..really sleepy. oh well..tommorow its another day. thanks to GHO for another nice event |
Thursday Apr 10 |
| running road/trails warm up/down 24:00 [1] 4.1 km (5:51 / km) +15m 5:45 / km | |
| slept:6.0 shoes: Nike |
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| running road/trails intervals 6:00 [4] 1.9 km (3:09 / km) | |
| shoes: Nike |
| 4* horse loop in Waterloo P. (~90 " each) |
Wednesday Apr 9 |
| running road/trails warm up/down 20:00 [1] 3 km (6:40 / km) +10m 6:33 / km | |
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| short warmp up with my brother trying to get him into running. tough cookie |
Monday Apr 7 |
| Unspecified 45:00 [1] 4 km (11:15 / km) +50m 10:35 / km | |
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| more mapping in Cambridge. feeling sick..i know for sure i do not need this before GRR this weekend. grrr |
Sunday Apr 6 |
| running road/trails 50:00 [1] 7 km (7:09 / km) +40m 6:57 / km | |
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| with Andy H checking the control locations for next sunday urban adv race. niiiiiiiice.. |
| eliptical trainer 10:00 [1] 1 km (10:00 / km) | |
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| gym ex & stretching 4:00 [1] | |
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Saturday Apr 5 |
| Note | |
| (rest day) |
| 14 h work day does not leave much left for other things. |
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| C • 14 hrs 2 |
Friday Apr 4 |
| running road/trails 37:00 [3] 7.2 km (5:08 / km) +40m 5:00 / km | |
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| brisk run in neighbourhood, on grass, quite wet/cold |
| biking (indoor) 30:00 [1] | |
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| worth of 10 k, while reading some more |
Thursday Apr 3 |
| running road/trails warm up/down 42:00 [1] 6.5 km (6:28 / km) +30m 6:19 / km | |
| shoes: Nike |
| before/between and after intervals |
| running road/trails intervals 18:00 [4] 5 km (3:36 / km) +150m 3:08 / km | |
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| 18*1 |
| gym ex & stretching 4:00 [1] | |
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Wednesday Apr 2 |
| x-country skiing 1:03:00 [1] 9 km (7:00 / km) +40m 6:51 / km | |
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| it was 2003 when i skied last time in April ( 9th of april-over 30 k that day), so why not today.?. condition were OK |
Tuesday Apr 1 |
| Note | |
| (rest day) |
| unplanned rest day.. i was almost ready to go for a run, just need it running gear from the basement. but some malfunction on my sump pump created a "around the house/home depot evening".. GRR |