Saturday May 31 |
 | Bike 22:00 [4]7.5 km (2:56 / km) | |
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| Run long 1:51:00 [1]18 km (6:10 / km) | |
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| Bike 25:00 [2]6 km (4:10 / km) | |
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| Orienteering race 20:18 [5]** 4.5 km (4:31 / km) | |
| spiked:15/17c |
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| Bike 38:00 [3]12 km (3:10 / km) | |
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| Note | |
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| Bike to Rob's house. Long run with the cross-country skiing people. Slow and it run like crazy - everything that could get wet got wet :)
Biked to WildWood Park - OB sprint. New map, really fast run. Made mistake on #1. Biked back home. |
Friday May 30 |
| Regeneration (Stretching) 25:00 [0] | |
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Thursday May 29 |
| Run warm up/down 13:40 [3]2.65 km (5:09 / km) | |
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| Run intervals (6 x 2'') 22 [4]5 km (4 / km) | |
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| Run warm up/down 7:16 [1]1.2 km (6:03 / km) | |
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| Strength 12:00 [3] | |
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| Note | |
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| Intervals 6 x 2 min. Legs kind of hurt |
Wednesday May 28 |
| Bike 35:00 [3]16 km (2:11 / km) | |
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| Run warm up/down 13:34 [3]2.4 km (5:39 / km) | |
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| Orienteering race 21:35 [4]** 4.5 km (4:48 / km) | |
| spiked:14/16c |
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| Bike 20:00 [2]3 km (6:40 / km) | |
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| Bike 20:00 [3]7 km (2:51 / km) | |
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| Note | |
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| Biked to Whittier park. Warm up with Darius, Damian and Steven - looking for Tim :P
Orienteering race - tired, but when Damian got me by two minutes we speeded up and it became pretty intense. Had a feeling like running ralley again :)
Pickimg up controls by bike. I bet it would be faster without it :P
Biked back home |
| Regeneration (Stretching) 25:00 [0] | |
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Tuesday May 27 |
| Run warm up/down 23:00 [2]3.5 km (6:34 / km) | |
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| Run hills (6 x 1'') 16:00 [4]2.4 km (6:40 / km) | |
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| Run intervals (3 x 85'') 6:00 [3] | |
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| Run warm up/down 9:00 [1]1.4 km (6:26 / km) | |
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| Note | |
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| Early morning run. 23 min run under the electrification there and back over the island. Then did 6 hills on the other side of it. A whole minute hill - so nice :) Then 3 approximately 300 - 350m loops around the camp in higher intensity. Cool down within the area of the camp. It's soooooo beatiful in Kenora! |
Monday May 26 |
| Bike warm up/down 8:00 [3] | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Strength 15:00 [3] | |
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| Bike warm up/down 5:00 [1] | |
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| Note | |
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| YYYYYY M C A! |
Sunday May 25 |
| Orienteering race 1:25:01 [5]*** 15 km (5:40 / km) | |
| spiked:17/25c |
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| Note | |
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| Long at Spruce Woods. Fast terrain with spruce trees that looked like the ones in the Czech Republic at some places. Rained the whole race, but it was a great weather for running. Got confused in two "magic areas" - had to run through each of them two times and made a mistake every time I was there. Had a nice run
Had a grenola bar ready to eat at the map switch but when I picked it up I realized it had too much protein - so many ants on it. :)
Interesting results (and splits as well)- although the course was 13 km long, there was only 1.5 minute difference between Darius and me. Nice run Darius! |
| Regeneration (Stretching) 25:00 [0] | |
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Saturday May 24 |
| Orienteering race 43:28 [5]**** 7 km (6:13 / km) | |
| spiked:13/18c |
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| Run warm up/down 7:00 [1]1.2 km (5:50 / km) | |
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| Orienteering 30:00 [2]4.5 km (6:40 / km) | |
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| Note | |
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| Middle at Spruce Woods. Beautiful course, but sooo hot - it was a fight :) Drunk twice. Made one 2 min mistake and couple of lower than 30 sec ones. |
| Regeneration (Stretching) 10:00 [0] | |
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Friday May 23 |
| Bike 16:00 [3]5.4 km (2:58 / km) | |
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Thursday May 22 |
| Run warm up/down 8:00 [1]1.2 km (6:40 / km) | |
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| Run race 4:40 [5]1.5 km (3:07 / km) vdot: 58.9 | |
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| Run warm up/down 16:00 [1]2.4 km (6:40 / km) | |
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| Run race 2:13 [5]0.8 km (2:46 / km) | |
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| Run warm up/down 14:00 [1]1.8 km (7:47 / km) | |
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| Run race 1:05 [5]0.4 km (2:42 / km) | |
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| Run warm up/down 4 [1]0.6 km (7 / km) | |
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| Bike 23:00 [3]9.5 km (2:25 / km) | |
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| Orienteering race 30:34 [2]*** 5 km (6:07 / km) | |
| spiked:4/6c |
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| Note | |
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| K.P.A.C. at Selkirk
1500m - 4:40s 3rd place
-felt my legs a bit
800m - 2:13s 4th place
- those guys have crazy finish; used spikes and it was sooooo much better. Nice retro shoes which are probably older than me. Gonna run in them at provincials as well
4 x 400m - cca 65s 3rd place
- run second part. decided to run the ralley on the spot, more like a joke, but we made it to the provincials :)
Biked on Patrick's road bike to Tim place. It's so crazy to cycle during the rush hour.
Orienteering at Birdshill park. Tired and gradually slowing down. Cut the race from 5th to the 10th checkpoint. The terrain was interesting. |
Wednesday May 21 |
| Run 30:27 [3]6 km (5:04 / km) | |
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| Note | |
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| Easy jogg before tomorrow's race. Played with the speed a bit. Legs pretty fine after yesterday. Finally understood why winnipeg doesn't need hills - the wind simulates them :) |
| Regeneration (Stretching) 20:00 [0] | |
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Tuesday May 20 |
| Run warm up/down 10:00 [1]5 km (2:00 / km) | |
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| Run race 6:24 [5]2 km (3:12 / km) vdot: 58.9 | |
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| Bike race 26:32 [5]13 km (2:02 / km) | |
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| Run race 6:49 [5]2 km (3:24 / km) vdot: 54.9 | |
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| Run warm up/down 15 [1]2.5 km (6 / km) | |
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| Note | |
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| Duathlon race at Birdshill park. Tried to scare the Canadians on the first running loop and came first. Windy while biking and about ten people passed me. Got some places back on the last run. Was a lot better than the longer course. So much fun! |
Monday May 19 |
| Bike 45:00 [2]15 km (3:00 / km) | |
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| Bike 10 [3]3 km (3 / km) | |
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| Note | |
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| Went to borrow a bike to Patrick's house and then biked back. Biked to Rogers and back. So nice weather for cycling! |
Sunday May 18 |
| Bike warm up/down 13:00 [3]4.5 km (2:53 / km) | |
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| Run warm up/down 5:49 [3]1.2 km (4:51 / km) | |
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| Run intervals (ABC) 9:01 [3]0.5 km (18:02 / km) | |
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| Run intervals (4 x 100, 200, 400 m) 21:22 [5]4 km (5:20 / km) | |
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| Run warm up/down 7:17 [2]1.3 km (5:36 / km) | |
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| Bike warm up/down 12:00 [2]4.5 km (2:40 / km) | |
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| Strength 12:00 [3] | |
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| Note | |
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| RE track. Did some ABC and then 4 x 100, 200 and 400 m. My times on 400 m were 76, 73, 71, 71 s. Felt kind of stiff at the beginning, then it got a lot better and the last round hurt.
Biking back was so nice, because of the wind that was blowing to my back. Didn't need to do anything to go fast :) |
Saturday May 17 |
| Run warm up/down 8:00 [3]1.3 km (6:09 / km) | |
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| Run intervals (Accelerations) 7:46 [3]1 km (7:46 / km) | |
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| Run hills (8 x there and back) 15:10 [4]2.2 km (6:54 / km) | |
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| Run warm up/down 8:43 [1]1.2 km (7:16 / km) | |
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| Bike 50:00 [3]16 km (3:08 / km) | |
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| Regeneration (Stretching) 20:00 [0] | |
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| Note | |
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| 5 accels and 2 series of 4 time back and forth over the KE hill. Had fun with the "airtunnel". Legs hurt a bit in the end.
Biked to KP and Superstore. Such a big difference between if you're going against the wind or not.
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Friday May 16 |
| Regeneration (Stretching) 25:00 [0] | |
| (rest day) |
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Thursday May 15 |
| Run 52:22 [3]10 km (5:14 / km) | |
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| Strength 12:00 [3] | |
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| Note | |
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| Practice with the track meet. Went for a longer run to recover. Muscles ok which means it's gonna be crazy tomorow. Such a nice weather! |
Wednesday May 14 |
| Run warm up/down 10:00 [1]1.6 km (6:15 / km) | |
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| Run race 9:35 [5]3 km (3:12 / km) vdot: 61.7 | |
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| Run warm up/down 8:00 [1]1.2 km (6:40 / km) | |
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| Note | |
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| 3 km race at Selkirk. Run as hard as possible, but missed the qualifying time for provincials by 1 second!
UPDATE: It actually turned out that the qualifying time for provincials is 9:50. lol. But the race was so interesting and so much fun. Gonna try running hard again :) |
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| C • Congrats 4 |
Tuesday May 13 |
| Run warm up/down 7:30 [3]1.6 km (4:41 / km) | |
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| Run intervals (Accels and ABC) 12:00 [3]0.7 km (17:09 / km) | |
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| Run tempo 1:10 [5]0.4 km (2:55 / km) | |
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| Run warm up/down 9:00 [1]1.2 km (7:30 / km) | |
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| Note | |
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| Chilling out before the tomorrow's race. Did some accels, ABC, one 400m run and talked in German a bit :) |
| Regeneration (Stretching) 25:00 [0] | |
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Monday May 12 |
| Run warm up/down 10:01 [1]2 km (5:00 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
| (rest day) |
| Took it easy today. Just a few minut run and then stretching. So nice to run in the rain |
Sunday May 11 |
| Bike warm up/down 12:00 [3]2 km (6:00 / km) | |
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| Run warm up/down 5:48 [3]1.2 km (4:50 / km) | |
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| Run intervals (accelerations + ABC) 13:00 [3]0.7 km (18:34 / km) | |
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| Run intervals (4 x 100, 200, 400m) 24:46 [5]4 km (6:12 / km) | |
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| Run warm up/down 8:19 [1]1.2 km (6:56 / km) | |
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| Bike warm up/down 15 [1]2 km (8 / km) | |
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| Note | |
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| Biked to RE track. Did couple of acceleration and ABC stuff and then 4 X 100, 200, 400m My times on the 400m were: 73, 80, 69, 71s. Then biked back and did some strenght |
| Strength 9:00 [3] | |
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| C • Training 2 |
| Regeneration (Pool, hot tub, hot steam) 45:00 [0] | |
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Saturday May 10 |
| Bike 20:00 [3]6.5 km (3:05 / km) | |
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| Run race 20:23 [5]** 4.8 km (4:15 / km) vdot: 46.3 | |
| 21c |
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| Bike 25:00 [3]7.5 km (3:20 / km) | |
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| Run long 1:16:41 [1]12 km (6:23 / km) | |
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| Bike 55:00 [2]15 km (3:40 / km) | |
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| Note | |
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| Biked to Forks. OB sprint there. Had a good race just got confused a bit at the Railway bridge and ended up taking a longer way than neccasary. Such a nice map!
Biked to Jubilee. Workout with the cross-country skiing nuts. Run along the river to the Forks and back. Nice slow pace.
Biked back home. |
Friday May 9 |
| Bike 40:00 [3]12 km (3:20 / km) | |
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| Regeneration (Stretching) 25:00 [0] | |
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| Note | |
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| Biked to KP and wore the helmet for the first time. so you can guess what happened. nice crash, i guess i kinda scared two pass-byers :P |
Thursday May 8 |
| Run warm up/down 9:41 [3]2 km (4:50 / km) | |
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| Run intervals (6 x 2') 22 [4]5 km (4 / km) | |
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| Run warm up/down 10:09 [2]2 km (5:04 / km) | |
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| Strength 12:00 [3] | |
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Wednesday May 7 |
| Strength 20:00 [3] | |
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| Regeneration (Hot tub and hot steam) 15:00 [0] | |
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| Note | |
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| YYYYYMCA! |
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| C • it's fun to stay at the... 5 |
Tuesday May 6 |
| Run warm up/down 12:00 [1]1.5 km (8:00 / km) | |
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| Run race 14:00 [5]4 km (3:30 / km) vdot: 57.2 | |
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| Bike race 46:00 [5]24 km (1:55 / km) | |
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| Run race 14:51 [5]4 km (3:43 / km) vdot: 53.4 | |
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| Note | |
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| Duathlon race at Birdshill park.
Start dying at the bike part, but Darius on roller blades who was drafting behind me in the end saved me. I guess almost everybody passed me in the biking part, but I pushed really hard on the last 4 km run and got some places back. Really liked that race, just wished the biking was shorter. Gonna come next week as well! |
Monday May 5 |
| Run 30:44 [1]5.5 km (5:35 / km) | |
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| Strength 7:00 [3] | |
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| Note | |
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| Took it easy today. Practice with the Track Team |
Sunday May 4 |
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| Event: Long at Hartney
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| Run warm up/down 7:30 [1]1.2 km (6:15 / km) | |
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| Orienteering race 59:07 [3]*** 11 km (5:22 / km) | |
| 16c |
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| Run warm up/down 19:05 [1]3 km (6:22 / km) | |
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| Note | |
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| Long 16k, 9.3 km, official time 57:53, but the actual was 59 min. Got really good feeling from the race because I did only two minor 45 s mistakes (runnng in the wrong direction). Passed Tim after 3rd checkpoint, meet couple of jumping cactuses and saw some deer. In the end Patrick almost got me, be I managed to come in front of him. Final place - 3rd (5.5 min behind Patrick and 1.5 min behind Steven)
Cool down with Steven and Patrick |
Saturday May 3 |
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| Event: Middle at Hartney
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| Orienteering race 38:12 [3]*** 6.5 km (5:53 / km) | |
| 10c |
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| Run warm up/down 8:00 [1]1.2 km (6:40 / km) | |
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| Regeneration 20:00 [0] | |
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| Note | |
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| Got pretty good race, but couldn't really stay in contact with the map. Made couple of "running in wrong direction errors", but they weren't big and I got 2nd. My official time was 36:42, but the split from the last checkpoint to the finish line was 0.3 s :) Unfortunately haven't seen any animals, just met couple of jumping cactuses.
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Friday May 2 |
| Bike 20:00 [3]6 km (3:20 / km) | |
| (rest day) |
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Thursday May 1 |
| Run warm up/down 9:41 [3]2 km (4:50 / km) | |
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| Run intervals (6 x 2) 24:00 [4]5.5 km (4:22 / km) | |
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| Run warm up/down 5:00 [1]1 km (5:00 / km) | |
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| Strength 12:00 [3] | |
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| Regeneration (Stretching) 25:00 [0] | |
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