Sunday May 27 |
 | Running 10:00 [2] 2 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warm up. |
| Orienteering 20:00 [3] 1.2 km (16:40 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
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| Orienteering 30:00 [1] 1 km (30:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Moose Creek Splash long, Mt Laurie map. Not into it at all today. Probably would have been okay after getting going, but that didn't happen. I spent over 35 minutes looking in the area of #3, unable to find it. Finally gave up after attacking from the clearing on the cutline 70 m away, only to miss the control yet again. The hard to read detail on the 1:15,000 map didn't help, although if that's the case I should know to be more careful and not more sloppy. I need to get better at recognizing when I'm carrying on with no good plan... things went wrong as soon as I left the fence to head in from the NE; I couldn't read the contour detail well, and some some reason thought I could navigate by the vegetation. |
Saturday May 26 |
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| Event: Moose Creek Splash (Canadian Team Trials West)
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| Orienteering 45:19 [4] 4.2 km (10:47 / km) | |
| shoes: Adidas Swoop 2 |
| Moose Creek Splash middle, Elbow Bluffs map. Did okay up to #7, but I was lacking speed. Needed a short jog yesterday evening so that wouldn't be the case, but foolishly didn't go for one. I tried (unsuccessfully, I think) to pick up the pace a bit on the way to #8. Perhaps not-so-coincidentally, I then started making mistakes, and lost 1-3 minutes on 8, 9, 12 and 15. Not a good way to start off the weekend. |
| Orienteering 16:56 [4] 2.2 km (7:42 / km) | |
| shoes: Adidas Swoop 2 |
| Moose Creek Splash sprint, Elbow Bluffs map. Easily my best race of the weekend, but unfortunately that's not saying much. My speed was better, but I started off too carelessly and lost about 0:30 on #2, 3, and 4. The rest was pretty good, could have been smoother overall though. |
| Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| |
| Running warm up/down 20:00 [1] 3 km (6:40 / km) | |
| shoes: Adidas Swoop 2 |
| Approximate total for the day, broken down by shoes. |
Thursday May 24 |
| Running 18:28 [1] 3.2 km (5:46 / km) | |
| shoes: Salomon XA Pro 3D old |
| In the park. |
| Cycling 25:30 [1] 8.5 km (3:00 / km) | |
| |
| To/from the park. |
Tuesday May 22 |
| Running 48:00 [2] 9.4 km (5:06 / km) | |
| shoes: Salomon XA Pro 3D old |
| To town then around the park. |
Monday May 21 |
| Walking 29:30 [1] 3.65 km (8:05 / km) | |
| shoes: Other |
| (Wore sandals.) |
Sunday May 20 |
| Running 10:00 [2] 2 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| |
| Orienteering 1:11:44 [4] 10.6 km (6:46 / km) | |
| shoes: Adidas Swoop 2 |
| Selection Race at Seton. Map, controls 3-8, the rest, and why not, an inverted map too. I did much better today. Made a few bobbles, with the worst being a 1:00 miss at #11. Total lost time likely under 3:00. The weather was much worse today, cold and wet. |
| |
| C • impressive 2 |
| Orienteering 12:30 [1] 1.25 km (10:00 / km) | |
| shoes: Adidas Swoop 2 |
| |
| Running 12:30 [1] 1.5 km (8:20 / km) | |
| shoes: Adidas Swoop 2 |
| 25 min. control pickup. |
Saturday May 19 |
| Running 21:00 [1] 4 km (5:15 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warmup. |
| Orienteering 38:44 [4] 5.1 km (7:36 / km) | |
| shoes: Adidas Swoop 2 |
| Selection Race at Australia. Map. Felt like I had good speed and the terrain was pretty fast going, although that might not have been a good thing. I was too inclined to just run in some places, without considering that I needed to be more careful because the map is old. And I guess that's what cost me, about 4 min on #3 and 5 min on #5. Both times I was a bit off my intended route, corrected that and got quite close to the control, but than ran right by it or turned the wrong way. Or at least that's what happened on #5, I'm not 100% sure what I did on #3. |
| Orienteering 40:00 [2] 5.2 km (7:42 / km) | |
| shoes: Adidas Swoop 2 |
| Picking up controls with Darius. |
Friday May 18 |
| Cycling 45:24 [1] 16.4 km (2:46 / km) | |
| |
| Around the park. |
Thursday May 17 |
| Running 15:30 [2] 3.1 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warmup. |
| Running intervals 30:00 [4] 7.95 km (3:46 / km) | |
| shoes: Salomon XA Pro 3D old |
| 6 × 5 min, on trails in the park. Avg rest 2:28. Felt quite good while warming up, and the first two were good, but I guess I was trying to go too fast because I was a lot slower on the 3rd and it only went downhill from there. Ran the ~1215 m trail, and a bit more until the 5:00 was up. My times the for 1215 m section were 4:16, 4:20, 4:36, 4:42, 4:45, 4:48 (avg 4:34.5). |
| Running 22:00 [1] 3.7 km (5:57 / km) | |
| shoes: Salomon XA Pro 3D old |
| Some jogging between the intervals and cooldown. |
Wednesday May 16 |
| Running 12:00 [2] 2.3 km (5:13 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Stopped for a couple short runs during the bike ride. |
| Cycling 30:00 [2] 11 km (2:44 / km) | |
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| Cycling 30:00 [1] 8.3 km (3:37 / km) | |
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| Bike ride down south. Stayed on the main trails. They were a bit muddy in some places, and bumpy/rutted by the ATVs in many places. Fun. |
Tuesday May 15 |
| Running 11:45 [2] 2.35 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warmup. |
| Running intervals 16:01 [4] 4.75 km (3:22 / km) | |
| shoes: Salomon XA Pro 3D old |
| In the park, 5×290, 2×925, 5×290. Times: 57.5, 57.0, 56.9, 57.6, 56.1, 3:13.3, 3:19.9, 59.0, 59.3, 57.1, 55.5, 52.1. Avg 290 time was 56.8, avg rest 1:06 (after 290s) and 1:45 (after 925s). Good effort, but I didn't seem to have much speed. |
| Running 26:30 [1] 4.5 km (5:53 / km) | |
| shoes: Salomon XA Pro 3D old |
| Jogging between the intervals and cooldown. |
Sunday May 13 |
| Running 10:30 [2] 2.1 km (5:00 / km) | |
| shoes: Adidas Swoop 2 |
| Warmup. |
| Orienteering 1:22:45 [4] 9.8 km (8:27 / km) | |
| shoes: Adidas Swoop 2 |
| Selection Race at Hartney. Map. Generally did quite good, aside from a big 13 minute gaffe at #7. I did a lot of bad orienteering there. Was trying to pull away from Darius in the middle of the leg... that probably led, or contributed, to careless navigation, which caused me to be thrown off by what I think were some poorly mapped contours (the spur with the two hills 250 m WSW of the control... it ended with a prominent steep slope, and the map didn't show that). Then it seems that I no longer knew where I was, but I kept on running anyways, missed the control of course, and spenta long time wandering around, unable to relocate. Eventually got lucky and happened to see the control.
#6 was misplaced (and the course was scrubbed as a result). I arrived at the right spot, spent 5 minutes looking around to confirm it wasn't there, then carried on with the rest of the course. |
| Orienteering 12:00 [1] 1 km (12:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Cooldown picking up a couple controls. |
Saturday May 12 |
| Running 27:00 [2] 5 km (5:24 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Checking out a bit of terrain at a Wildlife Management Area 12 km SE of the jct. of highways 23 and 34, while heading out to Hartney. Nothing of much interest for a new map in the small area I looked at, although the satellite images of other parts look better (should have found out where exactly we were going and looked at the images beforehand). |
| Running 7:30 [2] 1.5 km (5:00 / km) | |
| shoes: Adidas Swoop 2 |
| Warmup. |
| Orienteering 48:18 [4] 5.5 km (8:47 / km) | |
| shoes: Adidas Swoop 2 |
| Selection Race at Hartney. Map (two lines across my route indicates a "notable mistake"). Didn't do well, although it wasn't too bad. Made 4 mistakes for a total lost time of around 6 minutes. Perhaps I was lucky to not lose more time... the potential was certainly there with the types of mistakes I made on #6 (drifting off in wrong direction) and #7 (not paying enough attention while running along a road and then not knowing exactly, or even approximately, where I was after I left the road). |
| Running 11:15 [1] 1.85 km (6:05 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Cooldown. |
Friday May 11 |
| Running 52:00 [2] 10.5 km (4:57 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Wednesday May 9 |
| Running 50:00 [1] 8.75 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Hmm... another bad day. "Very slow" seemed to be the only speed available (though I only planned on a slow run)... hopefully this doesn't continue. |
Tuesday May 8 |
| Running intervals 10:00 [4] 2.64 km (3:47 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| 2 × 5 min in the park. Ran the ~1215 m trail, plus a bit extra to get 5 min. Times for the ~1215 m section were 4:33 and 4:40. Had been thinking 4:20 would be good, 4:30 bad, and planned on doing 6 × 5 min. However, I had nothing there and only made it through two of them. Was feeling affected by the heat, and was surprised to see that it was only 23°C when I got home. |
| Running warm up/down 40:00 [1] 7 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| |
Monday May 7 |
| Cycling 15:00 [1] 5 km (3:00 / km) | |
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Sunday May 6 |
| Orienteering 45:00 [4] 9 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
| Orienteering 35:00 [2] 5 km (7:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
| Orienteering 25:00 [1] 3 km (8:20 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
Saturday May 5 |
| Running 23:00 [2] 4.4 km (5:14 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warmup with Tim. Went around course 1, then along the road for a bit. |
| Orienteering 14:15 [4] 3.1 km (4:36 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Relay at Birds Hill Park. Three loops, 1080m (5:40), 1200m (4:44) and 820m (3:51). (Straight line distances.) Got about 6 min rest between the loops while Ursula was running hers. The map was simplified with just trail/roads, and a few features right next to them. Pretty fast and easy, still made one mistake though... sillily took the bluestem trail all the way around to #4 on the green loop (the first one I ran), could have saved a good bit of time by cutting across. |
| Running 8:43 [1] 1.5 km (5:49 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Cool down. |
| Running 46:26 [3] 9.9 km (4:41 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Wasn't supposed to have two days with no training this week (but I ended up with three), so I figured I should get out again today. |
Thursday May 3 |
| Orienteering 1:00:00 [2] 7 km (8:34 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Checking out control locations for my meets at Glen Valley and Yellow Quill on June 9/10. Out for a total of 4:03 (3:27 at Glen Valley, 0:36 for the sprint at Yellow Quill), calling it 2:30 of training, some in [1] and some in [2]. |
| Orienteering 1:30:00 [1] 7 km (12:51 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| |
Tuesday May 1 |
| Running 15:30 [2] 3.2 km (4:51 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Warm up. |
| Running intervals 7:30 [4] 2.32 km (3:14 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| 8 × the ~290 m section of trail in the park. Times: 53.3, 56.1, 56.8, 56.7, 55.7, 55.3, 58.0, 57.8, avg 56.2, avg rest 1:04. A bit slower than I would have liked.
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| Running hills 7:30 [4] 1.2 km (6:15 / km) +140m 3:57 / km | |
| shoes: Salomon XA Pro 3D (ret.) |
| Around the eastern hill loop 3 times, 1:42 rest, then around the loop 3 more times. Times: 3:45 (1:12+1:19+1:14), 3:45 again (1:13+1:18+1:14). |
| Running 36:00 [1] 6 km (6:00 / km) | |
| shoes: Salomon XA Pro 3D (ret.) |
| Jogging between the intervals, over to the hill afterwards, and cooldown. |
