Thursday Jun 30 |
 | orienteering race (simulation) 2:10:13 [4] *** 12.76 km (10:12 / km) +895m 7:33 / km | |
| ahr:150 spiked:25/30c slept:6.5 weight:62.6kg shoes: Jalas Black-Red |
| WOC long simulation- very hard physically. Need to work more on leg strength. Calves were seizing up at the end. HR wasn't high even though my legs were burning on the climbs.
a couple of hesitations and bobbles in the circle. one stupid 2:30-3:00 minute mistake. |
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| C • Long 2 |
| running warm up/down 10:00 [1] | |
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Wednesday Jun 29 |
| orienteering 35:00 [2] *** | |
| shoes: Jalas Black-Red |
| at the Bmeet. Didn't run the course. had vetted the flags already for CHarlie. Did a few controls backwards. |
Tuesday Jun 28 |
| orienteering 1:10:00 [1] **** | |
| shoes: Jalas Black-Red |
| hanging and picking up controls for P's sprint course on Miles Canyon near the water. Our WOC simulation week has begun. Tomorrow- middle distance for the girls. Thurs long final for PJ and me. Sat we'll do the relay. |
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| C • WOC 5 |
Sunday Jun 26 |
| orienteering race 1:00:29 [4] *** 7.4 km (8:10 / km) +275m 6:54 / km | |
| spiked:16/17c shoes: Jalas Black-Red |
| Magnusson-prerun of Wed night meet. Flags out. Checking codes and control locations. Ran it like a race. didn't aim off and went the wrong way at the ridge. LEgs a bit heavy from yesterdays long run. very soft underfoot and tough running anyway. |
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black-Red |
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Saturday Jun 25 |
| running 1:20:00 [1] | |
| shoes: Asics Eagle Trail |
| Run to Ear Lake. |
| orienteering 1:45:00 [1] ** | |
| shoes: Asics Eagle Trail |
| hanging and picking up controls for Pippa's MiddleQ simulation. Also did some relocation across the river on Miles Canyon while Pippa ran the course |
Friday Jun 24 |
| mountain biking 1:30:00 [1] | |
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| easy ride. Mclean Lk. copper haul rd. Fish Lake-takhini |
Thursday Jun 23 |
| orienteering 16:56 [4] **** 2.5 km (6:46 / km) | |
| spiked:8/8c weight:61.7kg shoes: Jalas Black red sole |
| Miles Canyon
Ross' Wed night masters training course-ribbons out there made it really nice. Gave the course a sense of flow. I felt really good mentally. clear plan and simplified enough to run hard. a little hesitation in a few places where things didn't quite match my mental picture but no mistakes.
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| orienteering 21:14 [4] **** 2.85 km (7:27 / km) | |
| spiked:6/8c shoes: Jalas Black red sole |
| second little short course. very hilly and soft underfoot. a bit thick in places with some lower visibility. no ribbons this time made me a bit more hesitant. Really tried to push the envelope on this one. Was running almost all out trying to push my map reading. Made a mistake of going to far around on a side hill. took a bit to relocate. Mostly very positive. another hesitation and a small error in the circle. |
| orienteering warm up/down 25:00 [1] ** | |
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| and recovery between sessions |
Wednesday Jun 22 |
| orienteering 1:15:00 [2] *** | |
| slept:6.5 |
| hanging controls for jrs, some shadowing. |
| form exercises 10:00 [3] | |
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| abc's when waiting for Karen and Pippa to come back. |
Tuesday Jun 21 |
| orienteering intervals 15:00 [4] *** | |
| shoes: Jalas Black red sole |
| Time in (4)
Nesta puker special on Ear Lake. couple of easy legs Bottoms of the big depressions and tops of the hills for controls. Hard up the hills. deep moss and a bit thick, super steep. Lactic acid in the legs but not a super high HR.
27:30 total
15:00 easy run to recover
14x30sec w 1 rec
10 warmdown |
| running intervals 8:00 [5] | |
| shoes: Jalas Black red sole |
| 14x33-34 secs w/ 1:00 rec
along dirt path on Ear Lake.
Felt good. especially after really heavy legs in the terrain. |
| orienteering 25:00 [2] *** | |
| shoes: Jalas Black red sole |
| a couple of easy controls to warm up and then recovery within workout going down the steep hills. |
| running 35:00 [1] | |
| shoes: Jalas Black red sole |
| recovery and warmdown for above intervals. |
Monday Jun 20 |
| Note | |
| (rest day) |
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Sunday Jun 19 |
| orienteering 1:16:26 [2] *** 9.9 km (7:43 / km) | |
| spiked:15/15c shoes: Jalas Black red sole |
| ran old men's elite YC course on Yukon College. Just easy-steady. Felt very good though |
| running warm up/down 5:00 [1] | |
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Saturday Jun 18 |
| orienteering intervals 29:00 [4] *** | |
| shoes: Jalas Black white sole |
| Course with long legs with catching features and handrails.
7x's. short technical recovery legs in between
Takhini Hotsprings w/ PJ and P |
| orienteering warm up/down 40:00 [1] *** | |
| shoes: Jalas Black white sole |
| warmup/down -hanging and picking up flags. recovery between hard legs |
Friday Jun 17 |
| orienteering 50:00 [3] **** | |
| shoes: Jalas Black white sole |
| control picking on Mt McIntyre (backside). Super fun little course. Felt smooth and was able to run with some rhythm despite technical terrain. Had intended to run more slowly but felt good. |
| running warm up/down 10:00 [1] | |
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Thursday Jun 16 |
| orienteering 39:37 [2] **** 4.2 km (9:26 / km) | |
| shoes: Jalas Black white sole |
| on War Eagle. much better technically. Not feeling so tired either. |
| running warm up/down 10:00 [1] | |
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Wednesday Jun 15 |
| running warm up/down 10:00 [1] | |
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| orienteering race (B-meet) 23:50 [4] *** 4.2 km (5:40 / km) | |
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| sprint at Hidden Lake- I was carrying my head under my arm.
Didn't do pre-race plan, didn't go through my pre race routine, have goals etc. - obviously very important!!!
Did relocate fairly well. Stayed fairly relaxed after errors.
still feeling quite tired. |
Tuesday Jun 14 |
| orienteering 1:05:00 [1] ***** | |
| shoes: Asics Eagle Trail |
| Long Lake-detailed area. Had some trouble on several occasions. My mind just wasn't there. I think the 1:15 scale screwed me up. I've got to get used to that quickly.
Still felt pretty tired. so skipped am workout. |
Monday Jun 13 |
| Note | |
| (rest day) |
| tired!! |
Sunday Jun 12 |
| orienteering 3:25:00 [1] ** | |
| slept:6.0 weight:61.7kg shoes: Asics Eagle Trail |
| checking out route and hanging ribbons for our fundraiser AR with Pam. Didn't bring enough water so we were totally dying at the end. |
Saturday Jun 11 |
| mountain biking 1:25:00 [1] | |
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| am workout Copper ridge-10k-tank farm |
| running 1:30:00 [1] | |
| weight:62.6kg shoes: Asics Eagle Trail |
| pm workout. was going to do more but got a massage so didn't want to do too much right after. |
Friday Jun 10 |
| running 40:00 [1] | |
| (rest day) shoes: Asics Eagle Trail |
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Thursday Jun 9 |
| orienteering long 2:55:00 [2] *** 19.1 km (9:10 / km) | |
| spiked:29/31c shoes: Asics Eagle Trail |
| Long run. practice concentrating for a long time. some long legs. some short legs in detail. Started with loop on Long Lake then moved to old Chadburn map. both 1:15 |
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| C • 3 |
Wednesday Jun 8 |
| running 45:00 [1] | |
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| am run. sore left groin. |
| strength 12:00 [3] | |
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| am after run
legs
squats, lunges and calf raises |
| orienteering 45:00 [1] ** | |
| shoes: Asics Eagle Trail |
| hanging and collecting flags, ribbons and running around while coaching. |
Tuesday Jun 7 |
| running warm up/down 20:00 [1] | |
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| orienteering tempo 46:00 [3] *** | |
| ahr:151 spiked:27/29c |
| tried to have a good rhythm and be smooth. not all out |
| running 2:00 [5] | |
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| strides after the orienteering |
Monday Jun 6 |
| Note | |
| (rest day) |
| a bit tired so skipped easy workout |
Sunday Jun 5 |
| mountain biking 2:00:00 [1] | |
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| Riverdale hospital trails and home |
| orienteering 1:00:00 [1] *** | |
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| Compass course. lots of side hill. Yukon College.
mostly good. Need to be more agressive in the thick. |
| orienteering 45:00 [2] | |
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| This was the morning workout. same workout as above but in (2) |
Saturday Jun 4 |
| running 2:15:00 [1] | |
| shoes: Asics Eagle Trail |
| in the freezing rain. ughhh |
Friday Jun 3 |
| orienteering 1:00:00 [1] **** | |
| spiked:49/51c |
| control picking at Long Lake. |
| orienteering 40:00 [2] | |
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| same workout as above |
Thursday Jun 2 |
| mountain biking 1:45:00 [1] | |
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| Legs were a bit tired so decided on a ride rather than a run. Mclean Lake-Haul Rd-Ski Trails-10K-Tank Farm. |
Wednesday Jun 1 |
| running 40:00 [1] | |
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| to work |
| running warm up/down 5:00 [1] | |
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| w/some strides. sore from yesterday's strength. |
| orienteering race (Bmeet) 41:01 [4] *** 5.6 km (7:19 / km) | |
| spiked:10/13c |
| Yukon College B-meet. Decent run. one mistake where I was mostly just hesitant and wanted to make sure I knew where I was after I ran to far and had to adjust. A couple of 15 sec bobbles at/near the circle. Very tired and a little bit sore from the training over the last few days.
Ross 44:22
Pam 53:24 |
| running 35:00 [1] | |
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| run home after O-meet |