Training Log Archive: AnvilIn the 7 days ending Feb 14, 2011:
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Monday Feb 14, 2011 #
6 PM
Running - Trail 1:16:26 15.41 km (4:58 / km) +230m 4:37 / km
ahr:145 max:169 shoes: New Balance MT101s
Nice and easy, post Sprint Camp recovery run (Vancouver style)
Trails of PSP, very wet and soggy. 2 creepy owls were guarding the trails.
Trails of PSP, very wet and soggy. 2 creepy owls were guarding the trails.
10 PM
Note
Sprint Camp was epic. I've now got about an hour footage of myself during high intensity racing, so I will take advantage of that and do some detailed analysis.
However a few things I've noticed I need to work on:
One of the things I've prided myself on is my ability to plan ahead and have good flow in Sprint races, but I noticed I have the tendency to take it too far and not pay enough attention to the leg I'm currently on. Leg 1-2 of the MicrO Olympic Park race and 5-6-7 of the Jericho Beach Chase is a case of botching the planned leg due to focus on parts of the course to come. It's a tough balancing act, but at least something I'm now aware of.
I also don't fold the map enough - usually just one or two folds down the middle to make it more manageable to hold. Next race I'm going to purposefully refold the map for each leg just to see what it feels like.
There were a few speed/running too fast errors in there, I can put that down to 7 weeks worth of snowplusing (did I spell that right?) and not being used to hard, dry ground. Once Hamilton thaws I'll be able to work on that a bit more.
Finally, I'm aware of a lot of things I do wrong, but I realised after a question from Charlotte at my headcam presentation that I don't consciously work on fixing them. So, I'm gonna work on that too - I think on non race weekends I'll set myself training sessions to specifically work on my flaws. As far as I see it, I'm currently at a 17 minute/Weak Aussie level and there's no reason why I can't move up to the 15 minute/Hard Norwegian band with a bit of discipline.
However a few things I've noticed I need to work on:
One of the things I've prided myself on is my ability to plan ahead and have good flow in Sprint races, but I noticed I have the tendency to take it too far and not pay enough attention to the leg I'm currently on. Leg 1-2 of the MicrO Olympic Park race and 5-6-7 of the Jericho Beach Chase is a case of botching the planned leg due to focus on parts of the course to come. It's a tough balancing act, but at least something I'm now aware of.
I also don't fold the map enough - usually just one or two folds down the middle to make it more manageable to hold. Next race I'm going to purposefully refold the map for each leg just to see what it feels like.
There were a few speed/running too fast errors in there, I can put that down to 7 weeks worth of snowplusing (did I spell that right?) and not being used to hard, dry ground. Once Hamilton thaws I'll be able to work on that a bit more.
Finally, I'm aware of a lot of things I do wrong, but I realised after a question from Charlotte at my headcam presentation that I don't consciously work on fixing them. So, I'm gonna work on that too - I think on non race weekends I'll set myself training sessions to specifically work on my flaws. As far as I see it, I'm currently at a 17 minute/Weak Aussie level and there's no reason why I can't move up to the 15 minute/Hard Norwegian band with a bit of discipline.
Sunday Feb 13, 2011 #
Running - Street warm up/down 25:00 [1]
shoes: New Balance MT101s
The days bulk of warm up and downs.
9 AM
Orienteering race 12:36 2.6 km (4:51 / km)
ahr:166 max:176 shoes: New Balance MT101s
Chase Setup at UBC
Nice fast straightforward race, a welcome respite from yesterdays intensity.
Stayed at a strong tempo pace for most of it - felt really good, the best of the weekend.
No real errors - was reading ahead well.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
Nice fast straightforward race, a welcome respite from yesterdays intensity.
Stayed at a strong tempo pace for most of it - felt really good, the best of the weekend.
No real errors - was reading ahead well.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
12 PM
Orienteering race 13:43 2.9 km (4:44 / km)
ahr:173 max:187 shoes: New Balance MT101s
Sprint Camp Chasing Start Race.
Was starting about 20 sec behind Will with a massive peleton behind me.
Nothing much to report, it was straightforward but as is the case with a mass start there was a heap of mistakes made.
2 incorrect routes on the trails leading back into and out of the pivot control on 5-6-7. When I realised what I'd done on 6-7, really put the hammer down to make sure I was still in contention at the end - was getting down to 3:30 min/km at one point, my usual interval pace!
It was just enough to stay seconds in front of Brent and Eric - but Stephen got the best of me.
http://www.attackpoint.org/sessiondata.jsp?session...
Was starting about 20 sec behind Will with a massive peleton behind me.
Nothing much to report, it was straightforward but as is the case with a mass start there was a heap of mistakes made.
2 incorrect routes on the trails leading back into and out of the pivot control on 5-6-7. When I realised what I'd done on 6-7, really put the hammer down to make sure I was still in contention at the end - was getting down to 3:30 min/km at one point, my usual interval pace!
It was just enough to stay seconds in front of Brent and Eric - but Stephen got the best of me.
http://www.attackpoint.org/sessiondata.jsp?session...
1 PM
Orienteering 21:36 3.3 km (6:33 / km)
ahr:147 max:158 shoes: New Balance MT101s
Control Flow training at UBC
Final session of the weekend, legs were pretty toast after 2 tough races.
Tried to stay at a constant speed for the whole course, which worked pretty well except for a couple of spots - missing flags and a slightly out of date section that I couldn't get through.
Happy to get it done, great weekend. GVOC is good. Almost as good as GHO.
Final session of the weekend, legs were pretty toast after 2 tough races.
Tried to stay at a constant speed for the whole course, which worked pretty well except for a couple of spots - missing flags and a slightly out of date section that I couldn't get through.
Happy to get it done, great weekend. GVOC is good. Almost as good as GHO.
Saturday Feb 12, 2011 #
Running - Trail warm up/down 1:00:00 [1]
General between session runningness
C • No! 14
9 AM
Orienteering race 17:16 3.11 km (5:33 / km)
ahr:173 max:189 shoes: Icebugs
Sprint Camp WRE
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
C • WRE 16
10 AM
Orienteering 19:20 3.04 km (6:22 / km)
ahr:145 max:169 shoes: New Balance MT101s
Route choice training. Long legs involving steep valleys and typical Vancouver green.
Easy pace, but flagged a little on the climbs towards the end.
Easy pace, but flagged a little on the climbs towards the end.
12 PM
Orienteering 20:46 2.98 km (6:59 / km)
ahr:146 max:177 shoes: New Balance MT101s
O-tervals.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
3 PM
Orienteering race 15:00 [4] 2.8 km (5:21 / km)
shoes: Icebugs
Final sesh of the day. Mass start Farsta race - super fun with about 70 people running round 1km loops with epic forking.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
Friday Feb 11, 2011 #
Event: Vancouver Sprint Camp
2 PM
Orienteering 31:44 6.2 km (5:07 / km)
ahr:143 max:168 shoes: Adidas Adizero
First session of the Sprint Camp.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
3 PM
Orienteering race 13:49 2.1 km (6:35 / km)
ahr:164 max:178 shoes: Adidas Adizero
Race #1 on new map at the Olympic Village,
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Thursday Feb 10, 2011 #
1 PM
Running - Trail 1:01:32 12.6 km (4:53 / km) +180m 4:33 / km
ahr:138 max:153 shoes: New Balance MT101s
Vancouver! PSP! Sun! Massive pine trees!
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Wednesday Feb 9, 2011 #
3 PM
Running - Trail 1:15:50 12.66 km (5:59 / km) +200m 5:33 / km
ahr:143 max:178 shoes: Inov8 X-Talon 190s
Pre-ARK, Not the smt trails loop.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
Tuesday Feb 8, 2011 #
5 PM
Running - Trail 1:01:09 8.73 km (7:00 / km) +200m 6:17 / km
ahr:137 max:172 shoes: Montrails
There must have been a chocolate sale at a Metro some of us didn't know about, super poor turnout tonight.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.