Sunday Sep 16 |
 | Cycling 1:55:00  40 km (2:52 / km) | |
| |
| Around Birds Hill Park, mostly on roads, some bumpy trails though. |
Saturday Sep 15 |
| Running 1:00:00 [2] 10.5 km (5:43 / km) | |
| shoes: Salomon XA Pro 3D old |
| Down South, around the gravel pit and through Timberland. |
| Running 1:00:00  11 km (5:27 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the Rat River Swamp dike and some trails east of the swamp. |
Friday Sep 14 |
| Running 52:00  10 km (5:12 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |
Wednesday Sep 12 |
| Running intervals 5:25 [4] 1.2 km (4:31 / km) +60m 3:37 / km | |
| shoes: Salomon XA Pro 3D old |
| In the park, 3 laps of the eastern hill loop (3:55 = 1:11+1:19+1:25), then 2 ~245 m sprints (0:43, 0:47). |
| Running 30:00  5.5 km (5:27 / km) | |
| shoes: Salomon XA Pro 3D old |
| To/from the park. |
| Orienteering 27:10 [4] 5.14 km (5:17 / km) | |
| shoes: Salomon XA Pro 3D old |
| Score-O at Selkirk Park. Route: 87-58-59-85-56-78-57-73-77-76-88-81-84-86-75-84-89-83-74-53-80-79-55-50 (got all the controls). Generally did okay and think I had a good route, but also made a couple fairly large mistakes for a park meet. Botched 57-73 by almost a minute (had actually intended to do 53-81-73) while trying to find a dry place to cross the ditch, ended up going out of my way and still getting wet (ankle deep water). Also forgot about #83... was heading from 89 to 74 when I checked the remaining controls on my planned route vs. the number of missing punches on my punch card and realized I was missing a control. Lost about 0:30 total double checking to be sure I was short a control, finding it on the map, and the resulting not-so-good control order. |
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Salomon XA Pro 3D old |
| |
Tuesday Sep 11 |
| Running 55:00 [2] 10.5 km (5:14 / km) | |
| shoes: Salomon XA Pro 3D old |
| Around the park. |