Tuesday Jul 29 |
 | Running 42:00 [2] 8.5 km (4:56 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Sunday Jul 27 |
| Running 2:00:00 [1] 22.3 km (5:23 / km) | |
| shoes: Salomon XA Pro 3D new |
| Around the lake on roads to the east side of the park, with a detour down to the trails by the river, and around the park. Felt sore at first, fine in the middle, and sore again towards the end. |
Saturday Jul 26 |
| Cycling 3:55:00  67 km (3:30 / km) | |
| |
| Along gravel roads, for the most part, to the east side of the Rat River Swamp, along the south part of the dyke, back along the highway. Took a detour down some trails northeast and east of the swamp to see where they lead. The trail to the northeast was dead-end and the two to the east would form a loop, but I turned around at a fence on both of them. |
Friday Jul 25 |
| Running intervals 18:32 [5] 4.95 km (3:45 / km) +80m 3:28 / km | |
| shoes: Saucony Grid Excursion TR 2 |
| In the park, 2x1250 on the road, 2x590 and 2x190 on the long straight section of trail, then over to the hill and 2x the hill loop twice. Times/rest: 4:14 (2:29) 4:27 (2:08) 2:04 (1:28) 2:10 (1:17) 31.9 (0:49) 31.8 (14:51) 2:16=1:07+1:09 (1:30) 2:17=1:09+1:08. Felt somewhat stiff while warming up and was even wondering if I should attempt intervals. What do I know... it ended up going quite well, especially on the hills. This is the first time I've been consistently fast on the hill loop. |
| Running warm up/down 46:00  8.5 km (5:25 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| |
Thursday Jul 24 |
| Cycling 1:00:00  19.5 km (3:05 / km) | |
| |
| Down South. |
Wednesday Jul 23 |
| Running intervals 16:42 [5] 4.68 km (3:34 / km) | |
| shoes: Salomon XA Pro 3D new |
| 6x780 on trails in the park. Ran between the two junctions at either end of the long straight section of trail. Times were 2:47, 2:42, 2:45, 2:46, 2:52, 2:50 (avg 2:47, avg rest 1:42). Felt good, and my speed was good too, although I wasn't 100% sure of that while out there because I hadn't measured the route yet. Figured that if it were 780m I would consider my times good. |
| Running warm up/down 40:00  7 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D new |
| |
Tuesday Jul 22 |
| Running 43:30 [2] 8.5 km (5:07 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. Didn't feel like running to the bridge so I crossed the river below the dam. Ran through the water as the rocks there were still mostly covered. |
Sunday Jul 20 |
| Cycling 1:35:00 [2] 33 km (2:53 / km) | |
| |
| Through the park then north on gravel roads and trails and back along the highway. |
Saturday Jul 19 |
| Running 1:53:00  19.25 km (5:52 / km) +350m 5:23 / km | |
| shoes: Salomon XA Pro 3D new |
| Around the roads just west of the park, over to the park, did the hill loop 15 times (avg 1:34), then ran around the park. Slowed down a lot after the hills, although I felt like I was still running at almost the same speed. |
Friday Jul 18 |
| Running race 18:44 [4] 5 km (3:45 / km) vdot: 53.8 | |
| shoes: Salomon XA Pro 3D new |
| Along the triathlon route in the park. 1.25 km splits 4:36, 4:41, 4:47, 4:40. Seeing how fast I am right now, after not doing much for a few weeks. A bit slow, but I should be able to get back in good shape before the Canadians. |
| Running warm up/down 26:00  5 km (5:12 / km) | |
| shoes: Salomon XA Pro 3D new |
| |
Thursday Jul 17 |
| Running 1:15:00 [1] 13 km (5:46 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the main trail loop Down South. Took the dog and went slow so I didn't leave her behind. Did two 200m road sprints between fences on the way back, times were 30.2 and 35.1. |
Wednesday Jul 16 |
| Running 52:00 [1] 9 km (5:47 / km) | |
| shoes: Salomon XA Pro 3D new |
| Around the park. |
| Cycling 47:00  15.2 km (3:06 / km) | |
| |
| Down South, by the gravel pit on the south and northeast sides, and back. |
Sunday Jul 13 |
| Orienteering 46:54 [4] 5.2 km (9:01 / km) | |
| shoes: Salomon XA Pro 3D new |
| Middle at Seton. So now I can't even orienteer in the sandhills. Made big mistakes on #1 (3:30) and #6 (5:00) and bungled #4 and #7 as well (1:30 each). Wasn't focussed enough and didn't make sense of the map in some areas. The map was probably off in some places, but my bad orienteering is likely to blame for most, if not all, of my mistakes. |
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D new |
| |
| Orienteering 25:00 [1] 2.5 km (10:00 / km) | |
| shoes: Salomon XA Pro 3D new |
| Control pickup. |
Saturday Jul 12 |
| Running 11:00 [2] 2.2 km (5:00 / km) | |
| shoes: Adidas Swoop 2 |
| Warm up. |
| Orienteering 34:53 [4] 5.3 km (6:35 / km) | |
| shoes: Adidas Swoop 2 |
| Middle at Glen Valley. Nice to actually feel good physically for the first time in a while. Navigation wasn't so good though, made just over 4:00 in mistakes. Was going pretty well until the last 1 km where I messed up #11 and #12. |
| Running 15:00 [1] 2.5 km (6:00 / km) | |
| shoes: Salomon XA Pro 3D new |
| Cooldown and control pickup. |
| Orienteering 10:00 [2] 1.2 km (8:20 / km) | |
| shoes: Salomon XA Pro 3D new |
| Control pickup. |
Friday Jul 11 |
| Running 34:00 [2] 6.8 km (5:00 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| North along the highway and back through town. |
Thursday Jul 10 |
| Cycling 1:32:00 [1] 29 km (3:10 / km) | |
| |
| Down South on the main trails, then NE on the roads and back through the park. Some of the terrain near the gravel pit down south had been bulldozed. There's now flat land south of the main trail where there used to be some small, steep hills. |
Wednesday Jul 9 |
| Running 53:00 [2] 10.5 km (5:03 / km) | |
| shoes: Salomon XA Pro 3D new |
| Around the park. |
| Cycling 39:45 [1] 13.5 km (2:57 / km) | |
| |
| Park again. |
Tuesday Jul 8 |
| Running 40:00 [1] 7.5 km (5:20 / km) | |
| shoes: Saucony Grid Excursion TR 2 |
| Around the park. |
Sunday Jul 6 |
| Cycling 1:25:00 [1] 22 km (3:52 / km) | |
| |
| Down South, on slow trails most of the time. |
Saturday Jul 5 |
| Orienteering 23:39 [4] 4.2 km (5:38 / km) | |
| shoes: Salomon XA Pro 3D new |
| Park event at St. Malo Park. No mistakes (aside from perhaps going a bit too far out of the way to avoid campsites), also no speed. Haven't done any running in a few days, so that's nothing to worry about. |
| Orienteering 9:32 [3] 1.6 km (5:57 / km) | |
| shoes: Salomon XA Pro 3D new |
| "Balloon-O" course... a regular course that you run with up to five balloons, and get time subtracted if you complete the course with the balloons intact (3:00 for water ballons, 1:00 for air balloons). I took two water balloons, one in each hand held against my chest, and three with air, tied to my wrist with string. Running hard wasn't an option, at least for the first 8 min anyway. One of the water balloons slipped out of my hand and broke on the ground, then I tried to go too fast on the run-in and jostled or squeezed the other one too much. With only three minutes taken off my time, I came in last place. |
| Running warm up/down 9:00 [2] 1.7 km (5:18 / km) | |
| shoes: Salomon XA Pro 3D new |
| |
| Cycling 50:00 17.5 km (2:51 / km) | |
| |
| To/from the park, and control pickup. |
Thursday Jul 3 |
| Cycling 39:43 [2] 14.5 km (2:44 / km) | |
| |
| Around the park. |