Sunday Sep 26 |
 | running (warmup) 10:00 [1] | |
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| orienteering (race) 35:50 [4] | |
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| BC champs short. Lots of sloppiness. a couple of smaller mistakes. better than the big blowups I had yesterday. Much more enjoyable. |
Saturday Sep 25 |
| orienteering (warmup/down) 15:00 [1] | |
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| orienteering (race) | |
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| BC CHamps Classic. So much trouble in first few controls.
Settled down after that. -15 mins by control 6 |
Friday Sep 24 |
| Note | |
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| BC Champs Sept 24-26
Vancouver area. |
| running (warmup) 15:00 [1] | |
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| orienteering (race) 13:50 [4] 2.7 km (5:07 / km) | |
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| BC sprint champs. Missed the second to last control. Otherwise would have easily come in second behind Eric B in about 14:0? Race went pretty well otherwise. Some places to improve still. |
| running (warmdown) 10:00 [1] | |
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Thursday Sep 23 |
| running 25:00 [1] | |
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| plus 5 pickups |
Wednesday Sep 22 |
| orienteering 30:00 [2] | |
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| ran on downtown sprint map to try to get used to the 1:5000 scale for the BC Champs sprint on Fri. legs a bit heavy. did a couple of controls at high speed. |
Tuesday Sep 21 |
| running 45:00 [1] | |
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| easy run around paddy's and copper ridge |
Sunday Sep 19 |
| orienteering 45:00 [1] | |
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| picking up flags from meet yesterday |
| orienteering 1:45:00 [2] | |
| spiked:50/52c |
| long run concentration exercise in the detail at Long Lake. good focus for the most part. able to focus when bonking at the end. Able to relocate quickly from mistakes. |
Saturday Sep 18 |
| running (warmup) 25:00 [1] | |
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| did some pickups in warmup. 10 min warmdown after run too |
| orienteering (race) 1:01:09 [4] 8.3 km (7:22 / km) +155m 6:44 / km | |
| max:178 spiked:15/17c |
| Yukon Champs at Long Lake. maybe my best run ever technically. Tough course in technical detail for parts. I didn't feel great physically though. less than a minute of mistakes. some hesitation in a couple of spots but that was about it. Just tried to run good safe routes and plan my legs ahead of time.
Ross was 72 Forest 81 Afan 82 |
Thursday Sep 16 |
| running 25:00 [1] | |
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| warmup and cool down with some windsprints. Practiced full start procedure. |
| orienteering 31:00 [4] 4.25 km (7:18 / km) | |
| spiked:10/10c |
| test run at Chadburn. Ran quite well. totally clean. a few hestitations that was it. |
Tuesday Sep 14 |
| running 1:15:00 [1] | |
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| Out to Lobird and back. legs were tired and sore still so skipped the intervals I had planned. maybe tomorrow? |
Monday Sep 13 |
| running 50:00 [1] | |
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| still quite sore. so just an easy run
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Sunday Sep 12 |
| running 30:00 [1] | |
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| down to collect my car. a bit hungover from the party last night and very sore from the road racing. |
Saturday Sep 11 |
| running 10:00 [1] | |
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| warmup for Road Relay |
| running (race) 1:11:58 [4] 12.3 mi (5:50 / mi) | |
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| Leg 8 Road relay. pretty hilly course. Didn't feel great. My back seized up from the downhills and running on the road. (not used to those hard surfaces) so found I couldn't push as hard as wanted. Still not bad. Finished 2nd. Only about 30 secs behind stage winner. |
Friday Sep 10 |
| running 30:00 [1] | |
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| easy with a few strides to loosen my legs a bit |
Thursday Sep 9 |
| running 50:00 [1] | |
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| run around Copper Ridge in the am. |
Wednesday Sep 8 |
| orienteering 45:00 [1] | |
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| hanging flags for work. super busy with work and organizing meet that I haven't been able to do the training that I want and am quite tired from not enough sleep. |
Tuesday Sep 7 |
| Note | |
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| wanted to do intervals but too busy with new semester and putting on the O meet tomorrow |
Monday Sep 6 |
| running 1:00:00 [1] | |
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| easy run around copper ridge |
| running 1:05:00 [1] | |
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| ski trails |
Sunday Sep 5 |
| running 40:00 [2] | |
| spiked:15/18c |
| 1:30 total. start procedure. 2 controls and finish. started again x6.
glad I practiced. was able to feel like start of race and get a good system going. |
Saturday Sep 4 |
| orienteering 2:40:00 [1] | |
| spiked:57/61c |
| short legs. concentration. able to stay pretty focussed. a bearing problem, a parallel error, a couple of bobbles |
Friday Sep 3 |
| orienteering 45:00 [2] | |
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| Biathlon range. Good clean run. read ahead well |
Thursday Sep 2 |
| running 9:00 [4] | |
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| 3x3min with 3 rec. along the way through Paddy's and up powerline |
| running 2:00 [5] | |
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| 5x10-15 sec strides before intervals
same after intervals |
| running 35:00 [1] | |
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| warmup and recovery for intervals |
Wednesday Sep 1 |
| orienteering (coaching) 45:00 [1] | |
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| hanging controls and coaching for Juniors.
Good size group this time.
allergies bothering me. need to be more disciplined with the diet |