Wednesday Jun 30 |
 | orienteering 40:00 [2] | |
| |
| backwards on short advanced looking for Nesta |
| orienteering (B-meet) 44:36 [4] 5 km (8:55 / km) | |
| ahr:160 max:179 spiked:11/14c |
| Ear Lake Bmeet. More mistakes than I wanted about 4 mins total. Very physical terrain-hilly, thick and mossy underfoot |
| running (warmup) 10:00 [1] | |
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Tuesday Jun 29 |
| orienteering 30:00 [1] | |
| (rest day) |
| hanging controls and doing some shadowing of jrs. at Wolf Creek |
Monday Jun 28 |
| running 15:00 [1] | |
| |
| warm up/down |
| orienteering 36:31 [4] 4.9 km (7:27 / km) | |
| spiked:10/11c slept:7.0 |
| Long Lake south east. Ran pretty well. Trouble in the same area I have had trouble before. Pippa has gotten lost there too. Even when I found the control I am not sure how it fits together.
Tried to focus on being smooth in and out of controls.
Physically tired. HR wasn't going up and legs were heavy.
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Sunday Jun 27 |
| mountain biking 1:05:00 [1] | |
| |
| smoky and hot. kind of apocalyptic with the red sun and hazy obscured mountains. I hope it doesn't last too long. Training in this stuff can't be good. |
Saturday Jun 26 |
| running (warmup) 10:00 [1] | |
| |
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| orienteering (test run) 2:03:45 [4] 13.2 km (9:23 / km) +520m 7:50 / km | |
| spiked:22/25c |
| Magnusson and CHadburn west. test run to prep for COC's. HOt and physical. 30c - brought one water bottle-not enough. I was totally dehydrated at the end. should have brought more than one gel because I totally bonked on the last little bit.
Tried to pace myself at the beginning- good call. The end was very tough. pretty good concentration when tired at the end. minimized errors. Still a bit too much time in errors. would like to be about half that. One error with rough bearing on long leg. ended up going quite wide and then had to relocate - lost ~3min. 2 mistakes on short detailed legs -lost 2 min. and 1:30. I also lost about 6 mins at the end from bonking. I was reduced to walking(staggering) to finish the course and get back.
Good thing to do. I know I can do it even if it is hot. |
Friday Jun 25 |
| mountain biking 40:00 [1] | |
| |
| commute to work and back |
| orienteering 35:00 [2] | |
| |
| hanging ribbons for relay. then met Erik and Cord to look over start finish |
Thursday Jun 24 |
| orienteering 35:00 [1] | |
| |
| warm up /down- hanging two flags run out to start and back |
| orienteering 40:45 [4] 5.2 km (7:50 / km) | |
| ahr:162 spiked:10/12c slept:6.5 |
| course on the back side of MT mac. we each hung two controls fairly close together in detail but a distance from the others. So long leg between clusters of controls. We then ran course in circle until we came back to the controls we hung. ran hard on longer legs and then slowed down in detail. w/Justine, Emily, P, JF, Forest.
Went pretty well. good focus. only one bobble and a poor route choice. |
Wednesday Jun 23 |
| orienteering (coaching) 30:00 [1] | |
| slept:7.0 (rest day) |
| wed night training. leading session on relocation practice.
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Tuesday Jun 22 |
| orienteering 26:00 [4] | |
| max:174 spiked:17/20c |
| Magnusson south of road. triangle intervals with Pippa but we didn't alternate. Pretty well for the most part. I had to wait for Pippa for a while at an earlier control. THen I had trouble with a later one and she had to wait for me. ran on bearings well. Need to stop and make sure double check if not 100% on where I am.
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| orienteering 26:00 [2] | |
| |
| same workout as above. time not in zone. |
| running (intervals) 5:00 [5] | |
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| 6x50 sec thompson by herbie's to Falcon flat section back and forth. 50, 50, 48.4, 49.4, 49, 48.6 w/1:30 rec |
| running 15:00 [1] | |
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| recovery and warmup/down for above intervals |
Monday Jun 21 |
| mountain biking 40:00 [1] | |
| (rest day) |
| commute to work and back |
Sunday Jun 20 |
| orienteering 1:35:00 [2] | |
| spiked:27/32c |
| Long run in terrain. 2:20 total. super hot 30 degrees C so HR was higher than normal. Orienteered pretty well. 11:40tpk 300+m of climb. No big mistakes. bobbles in circle. one relocation. executed well |
| orienteering 45:00 [1] | |
| |
| same workout as above. amount of time in zone 1 |
Saturday Jun 19 |
| mountain biking 1:00:00 [1] | |
| |
| easy ride. felt like I needed a change. a little cooler on the bike too. |
Friday Jun 18 |
| orienteering 14:03 [5] 2 km (7:02 / km) | |
| spiked:8/8c slept:7.5 |
| star intervals from KK on yukon college map with P, Justine and Emily. 8x 1:1-1.5 rec |
| orienteering 50:00 [2] | |
| spiked:6/8c |
| same workout as above. time for warmup and recovery between intervals. A little sloppy on two of the controls. don't underestimate difficulty. |
Thursday Jun 17 |
| running | |
| (rest day) |
| felt tired last night and I feel quite tired today too. legs are tired just going up the stairs.
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Wednesday Jun 16 |
| orienteering (Bmeet) 42:36 [4] 5.5 km (7:45 / km) +215m 6:29 / km | |
| max:182 spiked:11/14c slept:7.0 |
| Wed night meet at Yukon college(pine st).
Orienteered pretty well. Goal was to minimize mistakes so I was quite hesitant and chose safer but slower routes on some legs. lost a min on 2 because of route choice. Need to take time to plan leg better. Lost 1:30 on control 5. 30 sec route choice and 1 min bc control was in wrong place.
lost 1:20 on control 8. had trouble in the circle. 4:50 of total time lost. 3:50 minus the mishung control. Next time I could be smoother in and out of the controls. Plan legs better. Need a rest today. Kind of felt a bit tired out there too. May have been because of the heat - almost 30c |
| running 35:00 [1] | |
| |
| warmup and cool down. THen Nesta asked me to pick up the novice course. |
Tuesday Jun 15 |
| running 15:00 [1] | |
| (rest day) |
| ran from mechanic's to work. |
| orienteering 40:00 [1] | |
| (rest day) |
| hanging flags and running around with the kids.
|
Monday Jun 14 |
| orienteering 42:56 [4] 4.7 km (9:08 / km) | |
| max:173 spiked:17/19c |
| Test run of COC relay advanced course. A little careless on the long leg. Tried an alternate route to test it rather than more obvious one-blew 4 mins. Missed another min because my bearing was off on long rough compass section. Moved very well in detailed area. and did well with precision compass. |
| running (warmup/down) 10:00 [1] | |
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Sunday Jun 13 |
| orienteering (control picking) 36:00 [2] 4 km (9:00 / km) | |
| spiked:20/22c slept:6.0 |
| COntrol picking in detail on Golden Horn with Forest and Adrian. Pretty good flow. Just a couple of bobbles that I caught early. pleased with focus after I caught Forest. |
| running 30:00 [1] | |
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| continuation of workout above. we crossed over the swamp and checked out a potential new area to map. Access might be a bit difficult although there are some wide open nice sections. Ran and walked for 50 mins. only 30 in zone. |
Saturday Jun 12 |
| orienteering 2:25:00 [1] 12.1 km (11:59 / km) | |
| spiked:45/52c slept:0.0 |
| Long run in on Magnusson. Control picking in detail and some bearing practice to point features in vague. Moved well and read ahead. For the most part smooth in and out of controls. Some trouble to point feature on bland side hill. Took a while to figure out where I was. need to be extra careful about bearing. Pay attention to climb-5 contours or 2? other one I was at the bottom of gully and missed control because it was 2 contours up. ANTICIPATE PITFALLS. trouble with formline detail control. Wandered off my bearing somehow. had to bail out. The rest were just bobbles. |
Friday Jun 11 |
| running 35:00 [1] | |
| |
| easy run home from work. |
Thursday Jun 10 |
| orienteering (intervals) 17:00 [5] | |
| spiked:8/9c slept:7.0 |
| Long Lake south behind hospital with Justine and Emily.
Star intervals. Careful to control and hard back to start. Start at the top of the hill. Intervals 1-2.5 min w/~equal recovery. Lots of lactic acid for the last few. A bit much for the girls. |
| orienteering 40:00 [1] | |
| |
| hanging my flags for the star as a warmup and recovery for the intervals |
| running 20:00 [1] | |
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| warmup/down for above workout |
Wednesday Jun 9 |
| orienteering (hanging controls) 40:00 [1] | |
| slept:7.5 |
| hung controls for training on Paddy's Pond, It was pouring down rain and cold but we still had 8 people come. I went around with Lena showing her some basics.
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Tuesday Jun 8 |
| orienteering (terrain intervals) 24:00 [4] | |
| spiked:5/6c slept:7.5 |
| Long Lake south 43:37 total 7:09/k long handrail to run hard then short detail to recover- hard sections were 5:30, 8:20, 5:40, 5:10, 2:00, 7:10 w/1-2 min easy in between
|
| orienteering 11:00 [3] | |
| |
| same as above but time with HR in zone 3 |
| orienteering 35:00 [1] | |
| |
| recovery and warmup/down time of workout above and strides
8 min of recovery for the intervals |
| running (strides) 1 [5] | |
| |
| 6x 10-15 secs strides after workout. allowed HR to come back down to 120-125 |
Monday Jun 7 |
| orienteering 45:00 [2] | |
| spiked:15/19c |
| same as other workout. time in zone 2. Long Lake south short legs in detail. Need to be cautious and anticipate pitfalls even in training. |
| orienteering 35:00 [1] | |
| |
| same as other workout. time in zone 1 |
Sunday Jun 6 |
| orienteering 1:25:00 [1] | |
| spiked:14/17c |
| course on Mt Mac. Control picking on the backside in the rock detail. Missed- one - needed solid attack and bearing in vague terrain. two- trail continued and map didn't show it. Caught myself fairly quickly and adjusted. three- went too far in hills and knolls with rock detail. |
Saturday Jun 5 |
| running 1:00:00 [1] | |
| |
| ran to Mt Mac and picked up controls from Fri training. a lot of running in terrain. |
Friday Jun 4 |
| orienteering 45:00 [1] | |
| |
| hanging controls and coaching kids so a bit sporadic. Total time in zone 1. Run to catch up to some and then stop to help or run slowly to follow them etc. |
Thursday Jun 3 |
| running 25:00 [1] | |
| |
| Ran to work from Tire shop. |
Wednesday Jun 2 |
| running (warmup/down) 35:00 [1] | |
| |
| |
| orienteering (Bmeet) 52:55 [4] 6.5 km (8:08 / km) | |
| spiked:6/9c |
| At Mt Mac. legs still tired from weekend. A lot of trail running. Should have been much cleaner
3-didn't read control description
4-didn't keep track of trails close enough
7-hesitant in detail. lost track and had to relocate. |