Saturday Jan 13 |
 | Ride (Road) 3:00:00 [3]80 km (2:15 / km) | |
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| Ride up to Bash and 'Bent's THI. Gusty and strong headwind all the way up there, and then lots of rolling hills across Forks of the Credit and Escaprment Sideroad. Legs were working...but a beautiful (but a bit cold) ride. |
| Running (Orienteering - THI) 1:15:00 [3] | |
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| Great course. Found it a little easier then some of the THOMASS races I've done. Not sure if this was because I was moving a little more slowly and being more careful, or because the placements were a little easier, or because I'm getting a little better. No way...must be the placements... |
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| C • THOMASS 5 |
Thursday Jan 11 |
| Climbing (Indoor) 1:20:00 [3] | |
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| Not a bad night, but forearms definitely turned to useless clubs on the last climb. |
Wednesday Jan 10 |
| Running 30:00 [2]7 km (4:17 / km) | |
| shoes: NB825 |
| Legs still sore from Monday night's lunges/weights. Took it easy and enjoyed the scenery. |
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| C • Scenery? 3 |
| Stretching 15:00 [1] | |
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| Much needed... |
Tuesday Jan 9 |
| Running warm up/down (warmup) 15:00 [1]3 km (5:00 / km) | |
| shoes: NB825 |
| Easy warm up - felt good for some stiff legs! |
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| C • Around the Bay 30k Race 3 |
| Running intervals (intervals) 36:00 [4] | |
| shoes: NB825 |
| 6x6' - including rest. Efforts were (approximately) 4:05, 4:00, 4:10, 4:15, 4:15, 4:07.
Wasn't sure how this one would go with some stiff legs from last nights leg workout, but didn't feel all that bad. Legs were definitely a little rubbery though - especially on the dark uneven ground...my legs weren't reacting all that well.
Glad to be there though. Great training group. |
| Stairs 10:00 [3] | |
| shoes: NB825 |
| 12 x up 4 (or 5?) flights. Alternating every step followed by every other step.
Going down was the worst part... |
Monday Jan 8 |
| Strength (PROformance) 1:00:00 [4] | |
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| About 25 minutes leg work - lunges (legs will be sore tomorrow...)
Then a good upper body/core circuit. Chinups, body row, abs, pushups, etc. |
Sunday Jan 7 |
| Running race (Orienteering) 50:00 [4] | |
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| THOMASS race up near Uxbridge. Great course. Nice dry trails. Fast forest running.
The race went okay. Hit some CPs right on, but most I was at least a little bit off on (~20m here, ~40 there), and then one major screw up at N in the second box.
Fitness wise, felt strong and managed to blow past Leannimal - arguably the strongest female orienteerer in the Northern Hemisphere - with about 300m to go in the race. Yessss! |
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| C • right on 10 |
| Ride (mtb trails) 1:30:00 [3] | |
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| Great ride through the area with Bobby after the race. The trails were in perfect condition - some fast smooth trails with some nicely burmed downhill corners. Definitely have to go back here to check this place out again. |
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| C • perfect trails? 1 |