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) | |
| |
| 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 |
| |
| Cycling 43:00 [1] 13.5 km (3:11 / km) | |
| |
| To/from the park. |
Wednesday Oct 24 |
| Cycling 35:00 [1] 10 km (3:30 / km) | |
| |
| 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. |