Thursday May 31 |
 | Running intervals 25:00 [5] | |
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| Running 35:00 [1] | |
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| Hot Humid Hamilton...3 x hill intervals (every 5th) by 403 bridge + 7 x 60/30. |
Wednesday May 30 |
| Note | |
| (rest day) |
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Tuesday May 29 |
| Running 1:05:00 [1] | |
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| A nice easy run w/ Paul, Liza and Marley. |
Monday May 28 |
| Note | |
| (rest day) |
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Sunday May 27 |
| Running 20:00 [1] | |
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| Orienteering 45:00 [4] | |
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| Stars Challenge, Shades Mill.
Two races back to back. Sprint (14 min) + Middle (34 min). Great sprint course in neat sprint area, made a few errors, which was probably not a bad thing, forced me to focus and not taking sprint orienteering difficulty for granted. Middle course was good too. Two mistakes, 2-3 min altogether. Legs surprisingly good considering yesterday. Thanks to Lucente and Duca for good courses. Many clubs, btw, should learn from Stars. They will, in some perspectives, soon be southern Ontario's biggest club. |
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| C • Can Clubs 10 |
Saturday May 26 |
| Running 20:00 [1] | |
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| Running race 1:45:00 [4] | |
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| Sulphur Springs 25K - 1.46.09.
A pretty good race. Kept rel consistent pace througout the race, but lost two placings on the last 300-400m, but 5th is ok , and I'm happy I did so well despite lack of mileage this spring. However, beating Tarno remains on the list of things to do... |
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| C • ITT 9 |
Friday May 25 |
| Note | |
| (rest day) |
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Thursday May 24 |
| Strength 15:00 [3] | |
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| Running 40:00 [1] | |
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| Some spanst and stairs. Hot and humid.Very tired. |
Wednesday May 23 |
| Note | |
| (rest day) |
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Tuesday May 22 |
| Running 35:00 [1] | |
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| Running intervals 25:00 [5] | |
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| Hill intervals w/ SW1000, Reservoir Park to Beckett Dr. Not too bad. Look forward to Sulphur 25K. |
Monday May 21 |
| MTB 1:30:00 [2] | |
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| Dundas Valley. Spent 25 minutes doing some MTB hills. |
Sunday May 20 |
| Running 1:25:00 [2] | |
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| Running 15:00 [4] | |
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| A loop in the Ancaster Creek area for first for 60 min before I headed over to Mac for another re-run of the NAOC sprint course. A few seconds faster than last time - 15.25.
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Saturday May 19 |
| Running 1:40:00 [2] | |
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| From Tews Falls to Beddoe D + some extra. |
Friday May 18 |
| Running 35:00 [2] | |
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| Running 30:00 [4] | |
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| First summer rally for the season. Felt sluggish but ran through as hard as I could. (27.10). Second loop is slower because the trail is gone except for the first 25 m. The Bruce trail on the first half has been altered (I ran the original trail) and some consideration to change the official rally course must perhaps be taken. |
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| C • which part? 7 |
Thursday May 17 |
| Running 1:05:00 [2] | |
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| Just a regular run. Don't know when I had that the last time. |
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Escarpment Rally - Splits |
Wednesday May 16 |
| Running 20:00 [1] | |
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| Late night run on the golf course to test my calves - seem ok. |
Monday May 14 |
| Note | |
| (rest day) |
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Sunday May 13 |
| Running race 1:20:00 [4] | |
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| Running 30:00 [1] | |
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| Mississauga Half. 1.19.40 and 15th place. Pretty happy with race. Found two other runners that I ran most of the time with, keeping an even pace (however, one of them was running the marathon...). To talk orienteering lingo, I did a few minor mistakes: I had to stop and tie my shoes, and racing flats for 21K - not a good idea, calves cramping w/ 2K left. |
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| C • Congratulations! 5 |
Saturday May 12 |
| Orienteering 1:30:00 [1] | |
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| Hanging flags at Rocky Ridge. |
Friday May 11 |
| Note | |
| (rest day) |
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Thursday May 10 |
| Running 30:00 [1] | |
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| Running intervals 25:00 [5] | |
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| Strength 25:00 [3] | |
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| Spanst and Bannister, 4.09. |
Wednesday May 9 |
| Note | |
| (rest day) |
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Tuesday May 8 |
| Running 40:00 [1] | |
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| Running intervals 40:00 [5] | |
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| TNT as usual. 3 sets of 2-3-4 w/ 1 min rest. Worked hard but got a bit tired the last set. Warm and humid. |
Sunday May 6 |
| Running race 1:45:00 [4] | |
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| Running 10:00 [1] | |
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| 13 km @ Pontiac Lake. Not as solid orienteering as previous two days but ok. Despite a middle of the night walk with Lia, I felt pretty good. I had respect for the distance though and opened up cautiously, I was perhaps a bit too cautious running wise throughout the race. Nick had a very good time, but I should have done sub 100. Legs and arms are not pretty today though - Michigan thorns... |
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| C • Not pretty... 3 |
Saturday May 5 |
| Orienteering race 40:00 [4] | |
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| Running 20:00 [1] | |
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| Middle distance @ Peach Mtn. Nice woods and very good course. I ran very well the first half, but had some problems on two controls on the second half. I was very focused in the beginning and since my legs were tired, I knew that I couldn't afford any mistakes. Finished 2nd. |
Friday May 4 |
| Orienteering race 15:00 [4] | |
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| Running 15:00 [1] | |
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| US Team Trials, Pontiac, MI. No mistakes on a very easy sprint course. Opened up hard and couldn't really keep it more than two thirds but enough to finish second. Minimal warm up - 5 min and just a few more minutes of cool down. 12 sec behind. |
Thursday May 3 |
| Note | |
| (rest day) |
| Too busy hosting TNT and packing for Michigan trip. |
Wednesday May 2 |
| Running 15:00 [1] | |
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| Strength 15:00 [3] | |
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| Some late evening spanst on the golf course. Same tired legs as yesterday. |
Tuesday May 1 |
| Running intervals 30:00 [5] | |
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| C • Good racing. 5 |
| Running 40:00 [1] | |
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| Norwegian intervals with Liza and Paul. 4 x 4 on/3 off. Both hamstrings were rather tight so I didn't push it all the way out. Must be the biking. |
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| C • Darn! 2 |