Training Archive: theshadowIn the 30 days ending 2006-04-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Apr 30 | ||
| running warm up/down 15:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 1:29:00 [4] *** 14 km (6:21 / km) | |
| ahr:168 max:178 slept:4.0 shoes: VJ integrator | ||
| got even less sleep because Ingunn couldn't remember where the hotel was. Pretty nice to have your own room even if it was for only 4 hours. Cool to see the start with all teh headlamps though...
Race itself was okay. Amazing experience but a couple of mistakes from just not having done this sort of thing before. I would like them back but the important thing is to learn from them. I achieved my goal for this event... I had a lot of fun. it was really nice to meet some new people at Tyrving. They are a great bunch. race as I saw it... I was amazed how fast everyone started even for a mass start at the end. Actually kind of surprised that there was that many people in teh mass start. We were in teh top half and we were in there. I tried to stay up closer to the front and just made sure I was heading the right direction. Saw the road behind my control and so wasn't too worried if I didn't hit it. Picked off the first major trail we crossed and the marsh to the right. Caught the split off to the left to my control. #2 had a major fork and it was really obvious which way I was going. was able to read ahead to the next 2 controls along the road. #3 is an easy control along a trail. just a transport leg to get us to the tunnel. more looking ahead at number 4 #4 long leg. we start off and it seems the train as picked the same route as I had. The pace picks up and I am trying to follow along by just picking off the major features. I know exactly where I am as we come to the attack point and I follow as we approach the control. the pack kind of fans out a bit on the next detailed 750m leg. There is a path and then a long marsh perpendicular to the dir of travel that are easy to pick out. We go by a cliff at the edge of the marsh and then into some knolls, small hills and cliff bands. At this point not exactly sure where I am anymore until we run through a small marsh. The group I am with goes into the control perfectly. The next leg is quite short to a boulder on teh side of a small ridge. The guys in front of me go too far left towards teh top of the hill I go along the edge with a bit of trepidation. they soon realize their mistake and fall in behind me. Not sure what I will do for the next leg. I leave slowly and others pass me. I need to go Down teh hill, past a cliff, up the other side and through some green. that's what I did but there was a small ridge in there. I thought the guys in front of me were going to the same one. NO. I continued up the a bit further thinking mine was on teh same hill. relocated on teh top of the open hill just as another guy started sprinting off towards where my control was. Parallel error.... around a cliff and along a ridge of open hill tops leading into the next control. easy with teh big stream of guys all going the same way. the next control was common as well. a little bobble in teh control circle. The rock pile was tucked down in a little re entrant so wasn't very obvioius. Plowed across the big open marsh to teh cliff on the other side. A total pileup over there. Had to walk up and wait for people to punch. 11 I have the next leg planned well with a good attack pt from teh edge of the marsh and end of the hill. I didn't orient my map and end up gettin turned around I follow the wrong group and then nav all alone to a feature that is 90 degrees off from what I was supposed to do. I can't figure out what I am doing so head in teh direction that I came from. follow runners 50 m to the control. wrong number !! ^%$%^! It is a small distinct marsh. I know where I am and nav to the control. 12 good relaxation. I read ahead and picked off the big hill, smaller hill as I went into the control despite the people in front of me going too high. 13 super long leg along some major handrails. Just followed the train and kept checking my general direction with the knowledge that the power line would catch me if I didn't konw exactly where I was. soon was follwoing along with no problem and trying hard to pass all the people who had passed me when I made the mistakes. Reading ahead but the next part was an easy leg back to the map exchange too. 15 start again. attackpoint between pond and a marsh tehn up to the top of the hill. my group went too far left and stopped but I just continued to teh control and passed a couple of more people as they went to the wrong side of the little hill. 16 along a trail to the cairn. read ahead looking at the next long leg. most of it looked straight forward except for the last bit as the control was in vague green stuff. 17 I started without an exact attack pt. No no no no no!!!! over the bridge and out to the powerline. aimed off to the right and then turned right on the trail just after that. around the hill across the road. came together with some other runners but wasn't exactly sure where I was. followed them across the poweline into an old cut block with 4-6 foot trees. though it was the yellow scattered trees to the left of the green area. set to attack off the edge of the area and right in teh middle people come to a boulder and punch. I glance at the code -132. I need 133. I continue to the edge of the cutblock and hit a cutline. What the hell. this doesn't make sense. I go back into the cutblock to try to figure out where I am. I see a train of people further over and follow teh train back. I can at least go to the powerline to figure out where I am. I get to the control I had been at. it looks like the other one but I check the code. yup it matches. I spend the rest of the race wondering if it was the same control or just one nearby. No it was the same control I had been at to begin with. Amazing how stupid you can get when you run hard enough. didn't get the code right, and even more stupidly didn't remember that the last loop was NOT forked. Duh!! Lesson #1 Make sure with your codes lesson#2 It is important to be flexible about your image of what the terrain will look like. I really couldn't get my head around that cutblock being light green. 18 I followed the train to a tricky little control between a cliff knoll and another cliff. ended up coming up above looking around and then having to go back down again. Lesson- read the control descriptions 19 a short compass leg followed the trail right to it 20 pass a couple open hills and through a marsh follow gentle hill to the boulder at the edge. executed perfectly. ran right past another control. new it wasn't mine but checked just in case. saw boulder from 30m away and looked at the next leg. 21 pointed teh compass in teh general direction and followed others to the control. need to refocus... 22 picked attack point to open scattered trees and start running on a bearing.notice group moving slightly faster to my left. they are on a trail. didn't see that one. move over to catch the last bit of the trail and then attack off the corner of the open area. run past another control and get to the middle of the edge of the round hill. I can't see the pit but think I'm closer to the bottom. go up and see someone else drop into ti to punch. 23 short easy leg across the open to a cliff on teh other side. pass a few more people and look at the upcoming long leg. several catching features- powerline, road, big hill 24 Head off with good speed and hit the powerline, perfect. I come out on the road near the farm house and I am a bit left of where I had wanted to be. I decide I will attack from the side of the hill. As I start up and contouring around the side I realize that it will be too vague. I cut to the right and head towards the top and hook up with a couple of guys who had left the control around the same time as me. I guess a few seconds lost. I follow down off the top of the hill. We go too far left but I look right and see the control. the next leg looks straight forward. a cairn in an open area. trails perpendicular. 26 Across the hygge to a pit. there is a trail bend just in front of it. I attack from the trail bend. it seems really easy except I can't see the pit. slightly left and I lose a few seconds. A short leg to a boulder. Follow the elephant path. last leg checked general direction and ran towards the noise. | ||
| C • Tiomila 4 | ||
Saturday Apr 29 | ||
| Event: 10Mila 2006 | ||
| strength 10:00 [1] | |
| Liz' s travel core exercises | ||
Friday Apr 28 | ||
| orienteering 40:00 [1] **** | |
| ahr:124 max:149 slept:7.0 | ||
| Easy run on Naasten. Went much better! trouble on one control but a bit more confidence going into tiomila | ||
Thursday Apr 27 | ||
| strength 10:00 [1] | |
| Core exercises in teh morning. Woke up early but think I am already pretty much on the same sleep schedule as here. I definitely did what Louise said as far as staying hydrated on the plane and what Olav said as far as trying to get into the same sleep pattern as the local time... | ||
| orienteering 1:05:00 [2] ***** | |
| ahr:133 | ||
| with Mike, Boris and Sandra.first we spent 5 mins each on a 1:1500 King Bjoerns Hoeg. There were like .5m cliffs marked...Very cool. Then we went on Naasten at 1:15000. Not used to either scale! I think i am getting a little bit of a feel for how things are mapped. Still lots of mistakes. I need to go slower and MAINTAIN MAP CONTACT. That will be the goal for this evenings training. If you lose map contact the potential to lose lots of time is great.
| ||
| running warm up/down 20:00 [1] | |
| orienteering 1:25:00 [2] **** | |
| ahr:131 max:159 | ||
| Training w/Linne.
+good start +good focus with others around NI keep it simple when tired Was just tired and everything unravelled at the end. Didn't finish the course | ||
Wednesday Apr 26 | ||
| orienteering 1:02:00 [2] **** | |
| ahr:136 spiked:8/15c slept:3.0 | ||
| Training with Ok Linne. Just went slowly and tried to get used to the terrain. Had a few legs were I actually felt a kind of 'flow' and understood the map very well. Kind of amazed that I got around the course given my weariness. Glad I got out there...
it just gets better from here. | ||
Tuesday Apr 25 | ||
| Note | |
| SPent Monday running around frantically trying to get ready to go. Didn't have any time to squeeze in a training session...
yesterday was travelling to Europe. I love where I live. It has nature out the back door. Great skiing, fabulous O terrain. The people are great-very laid back and well basically it's home BUT I think another factor that makes somewhere a good orienteering place or as has been discussed with regards to a training centre is it's proximity to events. In the Yukon we are far away from other CANADIAN events but we are REALLY far away from Europe. Flew down to Van on Mon evening-2.5 hrs. +extra time waiting for my luggage but that is another story...a short 5.5 hr sleep after waiting around for my bags. Early flight to Chicago ~5hrs then on to Arlanda ~9hrs... I am now at Hammer's in Uppsala. Tired but going to training soon. Wish I could say the same for my bag... I wonder if it has left Whse yet. The jetlag factor was certainly interesting last year going to Japan. I wonder how it will play out this time... What ideas do people have to minimize the affects? | ||
| C • jetlag 2 | ||
Sunday Apr 23 | ||
| orienteering 1:00:00 [2] *** | |
| ahr:139 slept:4.0 shoes: Jalas Black-Red | ||
| Course on Chadburn that Katherine set up. Some time in (3) too but never for very long. Need to be more focussed. Silly mistake. careless. | ||
| orienteering 1:45:00 [2] **** | |
| slept:4.0 shoes: Jalas Black-Red | ||
| Long Legs only on Long Lake. Just to try to focus.. had trouble. maybe just too tired. had to bail out a long way on one of them. argggh. | ||
Saturday Apr 22 | ||
| running (lactate test) 27:00 [5] | |
| shoes: Mizuno | ||
| Lactate test using the mill (2%) at the CWG Centre. 9x3 min blocks of getting progressively faster by .6 mph. The pace at the beginning was obviously not that strenuous but I am too lazy to log it all at the different zones. I guess I will get a report back in the next week and will add in more info then.
Basic feeling I had was that I felt very good at the low end and tempo kind of pace but I didn't have the top end that I want for racing. I guess that is where I want to be now and the top end will get better as I do more intensity over the next couple of months. I should be interesting to see what they say... | ||
| C • lactate 4 | ||
| running warm up/down 25:00 [1] | |
| shoes: Mizuno | ||
| on the mill for the test | ||
| running 1:30:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| nice easy run on the old route through the lower bench and by the golf course. We were going to run the dunes by the bluffs but the wind was brutal and the sand was flying everywhere. Just ran through the golf course instead. | ||
Friday Apr 21 | ||
| running 40:00 [1] | |
| shoes: ice bug mr2 | ||
| morning run with Don | ||
| C • Tio Mila 8 | ||
Thursday Apr 20 | ||
| running 1:05:00 [1] | |
| ahr:121 rhr:49-3 slept:5.0 shoes: ice bug mr2 | ||
| easy run in the a.m. | ||
| orienteering 55:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| relocation practice with Pam in the detailed part of Miles Canyon. I always need practice at this....
Good to get out and try to get clear images of what the terrain looks like in relation to the map. | ||
Wednesday Apr 19 | ||
| running 40:00 [3] | |
| ahr:158 max:164 rhr:46 slept:7.5 shoes: Asics Gel lyte | ||
| 2x20 w/10 rec. | ||
| running warm up/down 20:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery | ||
| running 1:20:00 [1] | |
| ahr:121 max:136 shoes: ice bug mr2 | ||
| evening after junior registration | ||
| strength 20:00 [2] | |
| one leg squats, wobble board and going through my travel routine with Liz this afternoon | ||
Tuesday Apr 18 | ||
| x-c ski classic 55:00 [1] | |
| ahr:114 max:144 rhr:39 slept:7.5 | ||
| Felt a bit tired so skipped this morning. easy ski. still pretty good conditions. able to get kick with red hard wax. speaking of famous last words... I think this will be my last classic ski this season | ||
Monday Apr 17 | ||
| running intervals 31:00 [3] | |
| ahr:156 max:165 rhr:53 slept:8.5 shoes: ice bug mr2 | ||
| 10x~3:05 w/~1:45 rec on local hill with Justine (she did 8 and took a bit longer for each one of course). She has an Easter dinner tonight and so couldn't join the group.
very tough in the soft snow. Legs felt a bit heavy today. High resting HR, too. Easy day tomorrow... | ||
| running warm up/down 55:00 [1] | |
| shoes: ice bug mr2 | ||
| and recovery for above workout | ||
| running 1:05:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| went and ran easily while Pam and Forest did the same workout that J and I did this morning. | ||
Sunday Apr 16 | ||
| x-c ski classic 1:40:00 [1] | |
| ahr:114 max:139 rhr:49 slept:8.5 weight:60.3kg | ||
| easy ski with Pam. unbelievable, perfect tracks and super blue for wax... it is mid-April right? | ||
| running 10:00 [3] | |
| shoes: ice bug mr2 | ||
| intended to do a tempo run but legs felt tired and heavy. HR wasn't going up and the trails still had deep snow...
bailed on that and jogged home. Hope to have more energy for intervals tomorrow. | ||
| running 20:00 [1] | |
| shoes: ice bug mr2 | ||
| same workout as above | ||
Saturday Apr 15 | ||
| strength 30:00 [2] | |
| rhr:45 slept:9.0 weight:60.8kg | ||
| pilates class | ||
| running 1:45:00 [1] | |
| ahr:114 shoes: ice bug mr2 | ||
| easy run with JF, Pam and Forest in the deep snow. | ||
| x-c ski classic 45:00 [2] | |
| ahr:140 max:153 | ||
| went to Mt Sima and skinned up and did one run down . Tough going on the way up. Snow was actually too deep on the lesser pitches. snow hitting me in the chest on the steeper pitches.
Too tired to do more than that but at least I can say i did some turns this year... sigh... next year. | ||
Friday Apr 14 | ||
| Note | |
| rhr:44 slept:9.0 | ||
| setting the baseline for the OwnOptimizer on my new HRM. Bit of an experiment.anybody used this tool? does it work? | ||
| running 1:00:00 [2] | |
| ahr:143 max:157 shoes: ice bug mr2 | ||
| a bit harder at times than I had intended but felt great. nice to get a long run in with some more speed. the 10cm of new snow was a bit disheartening though | ||
| running 1:00:00 [1] | |
| ahr:115 shoes: Asics Eagle Trail V | ||
| easy run around Paddy's Pond | ||
| strength 21:00 [2] | |
| one leg squats, wobble board, calves, glutes(rehab exercises)
followed by some stretching | ||
Thursday Apr 13 | ||
| running 2:15:00 [1] | |
| ahr:115 max:132 slept:7.5 shoes: Asics Eagle Trail V | ||
| Mclean Lake loop, around the airport, through the tank farm
kind of faded at the end. should have eaten and then gone out | ||
Wednesday Apr 12 | ||
| running 40:00 [1] | |
| slept:6.0 shoes: Asics Gel lyte | ||
| in the am to work | ||
| strength 30:00 [1] | |
| private pilates session | ||
| orienteering 30:00 [3] *** | |
| shoes: Asics Gel lyte | ||
| 5 short courses of 5-8 mins on the downtown map w/group. Pretty awesome group when you think about it- two current HPP folks an ex WOC team member making a comeback, a JWOC team member and an ex-jwoc person...the coolest thing was that we had 3 junior boys join us, too.
staggered starts with slowest first. meant a bit of following but made it challenging to concentrate when others were around. I think everyone enjoyed it. The woods should be a bit better by the weekend for our next session. +good focus + good flow NI folding and holding the map while running hard. (sounds like such a basic thing but the map was large and I was fumbling around with it a lot. Another time I lost my thumb placement and took a while to find where I was again) | ||
| running warm up/down 30:00 [1] | |
| shoes: Asics Gel lyte | ||
| and jogging between courses | ||
| C • NI? 7 | ||
Tuesday Apr 11 | ||
| Note | |
| (rest day) | ||
| tired after 3 hard days in a row.
Did officials level 2 course in the evening | ||
Monday Apr 10 | ||
| running 55:00 [1] | |
| shoes: ice bug mr2 | ||
| easy run in the am. felt pretty tired | ||
| strength 30:00 [2] | |
| pilates spring class with Kyla. more challenging than before | ||
| running intervals 26:00 [3] | |
| ahr:158 slept:4.0 shoes: ice bug mr2 | ||
| First regularly scheduled group session. short notice so ended up just being Justine and I. Still, the benefits of having a group paid off immediately because i would never have gone out if she hadn't been waiting for me. Did a nice little loop above Paddy's Pond. Basically up for ~3 mins and recover down the short part for 1:30-2 mins. 9x for me 7 for J.
Felt totally bagged before but felt better once we got started. Need to get way more sleep. Total insomniac!! | ||
| running warm up/down 40:00 [1] | |
| shoes: ice bug mr2 | ||
| and recovery | ||
Sunday Apr 9 | ||
| x-c ski skate 50:00 [1] | |
| maybe one of the last ones of the year. not too slushy, not too icy | ||
| orienteering 1:00:00 [2] *** | |
| shoes: Silva K120 | ||
| Miles Canyon. course with lots of south facing slopes and ridges. Still hard work. w/Pam and Forest
+Good planning +good relocation NI focus/following planned route | ||
| running 45:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| run home from the training. Pam dropped me off on Nisutlin by the footbridge. | ||
Saturday Apr 8 | ||
| strength 30:00 [2] | |
| pilates with Liz | ||
| orienteering tempo 40:00 [3] | |
| shoes: Jalas Black-Red | ||
| Run on Chadburn map. mostly south facing slopes. still quite a bit of snow so it was hard work.
+good tempo +good phys ni-reading ahead. planning the legs. | ||
| orienteering 40:00 [2] | |
| shoes: Jalas Black-Red | ||
| same workout as above -time in (2) | ||
| running warm up/down 10:00 [1] | |
| shoes: Jalas Black-Red | ||
| stationary/road bike 1:30:00 [1] | |
| road ride. South Access-riverdale-porter creek -highway | ||
Friday Apr 7 | ||
| running 1:00:00 [1] | |
| slept:6.0 shoes: IceBug MR3 | ||
| very easy run in the am. Don couldn't make it so I was accompanied by the stars instead. slept poorly last night. My allergies were really acting up :-( | ||
| C • Hot! 7 | ||
| stationary/road bike 30:00 [1] | |
| (rest day) | ||
| first ride outside this season. Beautiful and sunny so rode to Shelley's to drop of a cheque for the lactate testing. | ||
Thursday Apr 6 | ||
| running 50:00 [1] | |
| ahr:119 slept:7.5 shoes: ice bug mr2 | ||
| around Paddy's Pond. Concentration/refocus exercise. Also checked out around the AIrport Chalet for sprint map. | ||
| orienteering tempo 33:00 [3] | |
| shoes: Silva K120 | ||
| course on YC map. Still fairly deep in the forest but runnable. Maybe pushed a bit hard in some spots (the battery in my HRM strap died). felt quite tired at the end. Good execution. | ||
| running warm up/down 15:00 [1] | |
| shoes: Silva K120 | ||
| running 45:00 [1] | |
| shoes: ice bug mr2 | ||
| easy run before doing level 2 officials course. I wish I had more time in the day!! | ||
Wednesday Apr 5 | ||
| running 1:00:00 [1] | |
| slept:5.0 shoes: ice bug mr2 | ||
| am run with Don. This is becoming a regular event. So nice to have someone to get out with especially for those early morning sessions. Felt very good. Effortless and low HR despite sleeping poorly. we have had a lot of freeze and thaw now. This morning I was skipping over the hardpack and icy bits and Don was wiping out and having a hard time. I like the shoes even more this time of year. | ||
| x-c ski skate 1:20:00 [1] | |
| ahr:111 | ||
| very easy workout with Don in the evening. Very warm out. A few more days like this and I will be running in the woods again. | ||
Tuesday Apr 4 | ||
| orienteering tempo 15:27 [3] ** | |
| shoes: Asics Gel lyte | ||
| Sprint course on the downtown map in the evening. That change of the clocks means there is lots of daylight after work now ;) Tons of fun. Better concentration. did a good job of planning ahead and had good flow. The intensity felt fairly effortless on this first one. | ||
| orienteering tempo 18:02 [3] | |
| shoes: Asics Gel lyte | ||
| Second session. had to work a bit harder at the end but kept a good pace. Good concentration right through. | ||
| running warm up/down 25:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery | ||
| Note | |
| still felt tired in the morning so skipped the workout. I seem to be getting a 2 day delay on feeling tired. Felt very good for the evening session. Good move to skip the am one. | ||
Monday Apr 3 | ||
| running 1:00:00 [1] | |
| ahr:118 slept:8.0 shoes: ice bug mr2 | ||
| am- easy run with Don. Saw a beautiful sunrise this morning due to the clocks being moved forward. | ||
| strength 30:00 [1] | |
| pilates with Kyla | ||
Sunday Apr 2 | ||
| orienteering 50:00 [2] *** | |
| ahr:146 shoes: Silva K120 | ||
| run on Takhini Hot Springs mostly south facing slopes. still tough in the snow in between the bare patches. Good to be out there but wasn't so focussed. no major mistakes but no flow either. Need to make a conscious effort to give myself goals for every session rather than just 'going out' | ||
| x-c ski skate 1:55:00 [1] | |
| ahr:116 | ||
| easy ski. nice conditions. gravel pit and upper valley loop of Selwyn's-Raven- 7.5 | ||
Saturday Apr 1 | ||
| orienteering tempo 30:00 [3] ** | |
| shoes: Asics Gel lyte | ||
| 4x short sprint courses on downtown map with jog in between.
Lots of fun to be reading a map at high speed. Focus on planning and reading ahead and orienting the map. | ||
| running warm up/down 25:00 [1] | |
| and jogging between courses | ||
| x-c ski skate 1:25:00 [3] | |
| ahr:118 | ||
| easy ski to gravel pit and back | ||