Wednesday Oct 31 |
 | Running 50:00 [1] 9 km (5:33 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
| Running 12:00 [2] 2.4 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warm up. No cooldown as I felt like crap after the race (was fine later on though), perhaps I ate too soon beforehand? |
| Orienteering 22:57 [4] 4.56 km (5:02 / km) | |
| shoes: Salomon XA Pro 3D old |
| Night-O at King's Park. Mass start with MrPither, dkonotopetz and Thomas. I designed a course using the permanent controls (pdf file). It was: 8 - [score: 9, 10, 12, 14, 15 in any order] - 16 - [11, 13 in any order] - 1 - [dogbones with the pairs 2-6, 3-4, 5-7], with the start/finish by the building. I tried to make a course that appeared to have some route choices (with regards to control order, at least), without considering how the choices compared since I didn't want to have an advantage for the race.
My route was 9-12-10-15-14 for the first score section, 11-13 for the other, and 3-4-5-7-6-2 for the dogbones. I made a couple 0:10 mistakes (went too far east while heading from 8-9, and spent a bit of time looking around for #15 after spotting it, because I thought the post didn't look like a control post). I came in second to MrPither, by 3.5 min. Ouch, I thought I did well enough to be closer than that (or maybe he got his time wrong, I hope :) ). |
Tuesday Oct 30 |
| Running intervals 30:40 [4] 8.05 km (3:49 / km) | |
| shoes: Salomon XA Pro 3D old |
| 5 × 1 mile, along the main east-west trail down south. Times with halfway splits and rest:
6:00 = 2:58+3:02 (3:02 rest)
6:20 = 3:13+3:07 (3:03 rest)
6:05 = 3:01+3:04 (3:01 rest)
6:14 = 3:09+3:05 (3:02 rest)
6:05 = 3:01+3:04
Weird -- I usually don't get consistent times when I do intervals, but don't think alternating faster and slower times is something that's happened before. I got the faster times while heading west and the slower ones while heading east, so maybe explains it a bit. There might be a couple more metres climb (maybe 5m vs. 2m) heading east, and starting off in the sandy section might have negatively affected me. Despite the varied times, I was consistently close to 4 seconds slower in the western half (due to the sand) for each interval. Wasn't too happy with the 6:08 average, had expected it to be 6:00-6:05. But I did the intervals, that's more important than good/bad/weird times. |
| Running warm up/down 37:00  6 km (6:10 / km) | |
| shoes: Salomon XA Pro 3D old |
| And some jogging between the intervals. |
| Cycling 27:00 [1] 9.2 km (2:56 / km) | |
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| Down South for the intervals. |
Monday Oct 29 |
| Cycling 10:00 [1] 3 km (3:20 / km) | |
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| Around the park with the dog, out for 1 hour total. |
Sunday Oct 28 |
| Running 2:30:00  28.5 km (5:16 / km) +325m 4:59 / km | |
| shoes: Salomon XA Pro 3D old |
| Around and south of Birds Hill Park with MrPither. The bit of [3] and most of the climb were at the gravel pits south of the park. The distance is a guess but the climb is from MrPither's watch so it should be accurate. Hadn't done a long run in a while so I wasn't sure how it'd go, but I felt pretty good the whole way. Fairly fast pace too, for me for a long run. |
Saturday Oct 27 |
| Running 33:00  6 km (5:30 / km) +110m 5:02 / km | |
| shoes: Salomon XA Pro 3D old |
| Over to the park and around the Eastern Hill Loop 5 times. Average time for the loop was 1:23. |
| Running 18:00 [2] 3.5 km (5:09 / km) | |
| shoes: Skechers Endorphin |
| Warmup with Patrick and Darius. |
| Orienteering 24:52 [4] 4.7 km (5:17 / km) | |
| shoes: Salomon XA Pro 3D old |
| Park Event at Little Mountain Park. 2nd behind Patrick, and ahead of Damian, Tadeas and Darius. No mistakes, though I didn't feel too clean inside the circle, after spotting the control. Often there was some bush that you could either go through or around to reach the control, and I didn't get the impression that I was making the best choices there. Also lost about 0:10 over four controls waiting for other people to punch, although I guess the rest I got while waiting could reduce the overall time loss a bit. |
| Running 24:00  4.6 km (5:13 / km) | |
| shoes: Salomon XA Pro 3D old |
| Cooldown with Patrick and Tadeas, and picking up controls by myself. |
Friday Oct 26 |
| Cycling 1:10:00 [1] 21.5 km (3:15 / km) | |
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| Down South. |
Thursday Oct 25 |
| Running race 18:26 [4] 5 km (3:41 / km) vdot: 54.8 | |
| shoes: Salomon XA Pro 3D old |
| Along the triathlon route in the park. 1.25 km splits were 4:28, 4:37, 4:42, 4:39. Warm, 17°C, and windy, south @ 20-25 km/h. Had thought 18:00 would be a good time, 18:15 okay, and 18:30 a bit disappointing. So I'll call my time okay, considering the wind. Still a long ways off my goal for the year, 17:15 (or 36:00 10K), not sure how realistic I was being, but now that's quite unrealistic. New goal (if I attempt another trial): 17:55 / 37:30, didn't feel quite 100% today (felt a bit full, knees were a bit tight/stiff), so being somewhat faster could be possible. |
| Running warm up/down 30:00  5.5 km (5:27 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Cycling 43:00 [1] 13.5 km (3:11 / km) | |
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| To/from the park. |
Wednesday Oct 24 |
| Cycling 35:00 [1] 10 km (3:30 / km) | |
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| Around the park with the dog, out for about 1 hour total. |
Tuesday Oct 23 |
| Running intervals 25:00 [4] 6.85 km (3:39 / km) | |
| shoes: Salomon XA Pro 3D old |
| 5 × 5 min on trails in the park, with 2:30 rest between. Started each interval by doing the ~1215 m section of trail, and carried on until 5 min was up. My times for the 1215 m section were 4:29, 4:22, 4:26, 4:26, 4:27. |
| Running warm up/down 45:00 8 km (5:38 / km) | |
| shoes: Salomon XA Pro 3D old |
| To/from the park, and between intervals. |
Monday Oct 22 |
| Running 1:10:00 [1] 12 km (5:50 / km) | |
| shoes: Salomon XA Pro 3D old |
| Down South. |
Saturday Oct 20 |
| Running warm up/down 9:00 [2] 1.78 km (5:03 / km) | |
| shoes: Salomon XA Pro 3D old |
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| Running 16:15  3.38 km (4:48 / km) | |
| shoes: Salomon XA Pro 3D old |
| VO2 max test, on the treadmill with speed increasing until I couldn't go any more. 3 min each at 8 km/h, 10 km/h, 12 km/h, etc., with 25-30 seconds rest between so they could measure lactate removal or whatever its called. Made it to 1:15 of the 18 km/h stage. 1.5 % grade, apparently equivalent to flat surface outside. VO2 max 71.1, max HR apparently 199 (thought it would have been higher, maybe I could have gone a bit longer?).
Also did some single leg squats beforehand, 10 left leg (couldn't stay balanced), 22 right leg (managed to keep balanced). |
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| C • interesting 7 |
Friday Oct 19 |
| Running 1:12:00 [2] 14 km (5:09 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Wednesday Oct 17 |
| Running 50:00 [2] 8 km (6:15 / km) | |
| shoes: Salomon XA Pro 3D old |
| Down South, through Timberland, by the gravel pit, and long the trails. |
| Cycling 27:20  9.2 km (2:58 / km) | |
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| Down South for the run. |
Sunday Oct 14 |
| Orienteering race 1:22:57 [4] 12.6 km (6:35 / km) | |
| shoes: Adidas Swoop 2 |
| Manitoba Champs - Long, Hartney. Did very well, pretty much made no mistakes aside from a 1:00 gaffe on #5. Map, better view of the south part. I was first place Manitoban, and first overall too. Nice to finally win the Long. |
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| C • congrats 5 |
| Running warm up/down 12:00  2.2 km (5:27 / km) | |
| shoes: Adidas Swoop 2 |
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| Orienteering 1:00:00  7.5 km (8:00 / km) | |
| shoes: Skechers Endorphin |
| Picking up controls 2-9 with Thomas Nipen. |
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Course 10 Long - Splits |
Saturday Oct 13 |
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| Event: Manitoba Championships Middle/Long
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| Orienteering 36:47 [4] 5.3 km (6:56 / km) | |
| shoes: Adidas Swoop 2 |
| Manitoba Champs - Middle, Hartney. Map. I had a good run, about 3:00 mistakes. My worst leg was #9, about 2:00 lost, didn't pay enough attention and got pulled too far north. Ended up on the hill 100 m north of the control and took a bit of time to figure out where I was. Could have saved some time on #12 had I been able to pick up the clearing across the fence, and made some very small mistakes on #3, #5 and #14. I was 1st Manitoban (MrPither organized the weekend's events too), but got beat by a foreigner again, Thomas Nipen this time. |
| Running warm up/down 12:00 [2] 2.2 km (5:27 / km) | |
| shoes: Adidas Swoop 2 |
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| Orienteering 22:00 [2] 2.5 km (8:48 / km) | |
| shoes: Salomon XA Pro 3D old |
| Picking up controls 1-5 with Thomas Nipen. |
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Course 10 Middle - Splits |
Friday Oct 12 |
| Running 42:00  7.8 km (5:23 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Feeling good. |
Thursday Oct 11 |
| Cycling 22:00 [1] 7 km (3:09 / km) | |
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| Around the park with the dog (out for 1 hour, counting 10 min as training) and to/from town afterwards. |
Wednesday Oct 10 |
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| Event: Manitoba Championships Sprint
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| Cycling 10:00 [1] 3 km (3:20 / km) | |
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| Around the park with the dog. Out for about an hour total. |
| Orienteering 12:59 [4] 2.3 km (5:39 / km) | |
| shoes: Salomon XA Pro 3D old |
| Manitoba Champs - Sprint, at the U of M, new map by MrPither. He organized the race too, and without him competing I was able to win my first MB sprint title (only other sprint champs were in 2004 & 2006, MrPither won them both). Though I was beat by Tadeas, a Czech student who's spending a year in Manitoba.
I had a fairly good run, made two 0:15 mistakes, and had good speed. One mistake was on #2. I was going to go around the west side of the main building, until I realized (just before I reached the road junction 150 m south of #1) that the buildings I was planning on going between were actually connected, prompting me to change my route and go around the east side of the main building. I lost a couple seconds reconsidering my route choice, and could have cut off a good bit of distance had I decided on the east route in the beginning. My other mistake was on #9. I saw the building 50 m NW of the control first and went to it, thinking it was the building right next to the control. Map, with my route. |
| Running warm up/down 20:00  3.9 km (5:08 / km) | |
| shoes: Salomon XA Pro 3D old |
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Course 3 - Splits |
Tuesday Oct 9 |
| Running intervals 3:38 [5] 1.16 km (3:08 / km) | |
| shoes: Salomon XA Pro 3D old |
| 4 × ~290 m on trails in the park. Times were 54.2, 55.6, 54.2, 54.0, equal rest between. |
| Running 40:00 7.5 km (5:20 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Monday Oct 8 |
| Running 22:00 [2] 4.4 km (5:00 / km) | |
| shoes: Other |
| (Wore old nike shoes.) Short run in the park. |
Sunday Oct 7 |
| Running 56:00 [2] 11 km (5:05 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Not good doing no training for a few days when that wasn't the plan... have to make sure that doesn't happen again. |
Wednesday Oct 3 |
| Cycling 45:00 [1] 11 km (4:05 / km) | |
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| Around the trails Down South with the dog. Was out for about 90 minutes and I'll call half of it log-worthy.
On a different note, I started putting up pictures on my photobucket page (password: oo00oo) again, including my maps/routes from the past two weekends of orienteering. |
Tuesday Oct 2 |
| Running intervals 27:21 [5] 7.25 km (3:46 / km) +80m 3:35 / km | |
| shoes: Salomon XA Pro 3D old |
| On trails in the park, 6 × ~925 m, 3 × ~290 m, then 2 × the eastern hill loop twice. Took about half rest after the 925s and the hills, and equal rest after the 290s. Had almost 15 minutes rest between the 290s and the hills, because I needed to get over to the hill first. Times: 3.13.6, 3:11.3, 3:13.6, 3:15.1, 3:20.5, 3:24.5 (avg 3:16.4), 58.1, 56.6, 54.9 (avg 56.5), 2:29 (splits 1:11+1:18), 2:24 (1:10+1:14). Felt very good, put in a good effort (even on the slower 6th 925, guess I started off too hard to have consistent times) and had good speed too, especially since I thought I was not in good shape and haven't done any intervals in three weeks (and I think this was only my third real interval session in the past 2+ months...).
Not entirely sure what to make of the good results here despite disorganized training... I guess that could work best for me for some reason, but much more likely I would have been a good bit faster today had I kept up better training. |
| Running 50:00  8.5 km (5:53 / km) | |
| shoes: Salomon XA Pro 3D old |
| Warmup, jogging between the intervals, and cooldown. |
| Running 22:00 [2] 4.2 km (5:14 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park for a bit. |
