Saturday Sep 30 |
 | strength 30:00 [1] | |
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| Pilates class. We worked on all the things I need help with. |
| running 30:00 [1] | |
| shoes: Asics Cumulus |
| easy run with Don down to the river and back. Knee was sore. Glad it wasn't any longer |
| running warm up/down 10:00 [1] | |
| shoes: Mizuno |
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Friday Sep 29 |
| orienteering tempo 26:00 [4] *** | |
| ahr:162 max:171 shoes: Mizuno |
| 2xsprint in urban part of Riverdale map. |
| running warm up/down 10:00 [1] | |
| slept:5.0 shoes: Mizuno |
| bad sleep. Felt a bit crap running these but I guess that isn't surprising |
Thursday Sep 28 |
| Note | |
| weight:57.2kg (rest day) |
| Day off. Hips a bit sore and got a massage |
| |
| C • Big Pipes 4 |
Wednesday Sep 27 |
| orienteering 1:00:00 [1] **** | |
| ahr:120 max:148 spiked:14/15c slept:5.0 weight:57.2kg shoes: integrator2 |
| More time on Copper King with the Abbotts, Ryan, Pippa and Pam. Beautiful evening so it was nice to be out there. especially after all the terrible weather we've been having lately |
Tuesday Sep 26 |
| running warm up/down 1:00:00 [1] | |
| rhr:2-44 shoes: Asics Cumulus |
| and recovery for the intervals |
| running intervals 20:00 [4] | |
| max:170 shoes: Asics Cumulus |
| 5x~4 w/3 rec. loop on Paddy's Pond that Patrick and I did earlier in the season.
4:01,3:58,3:55,3:57,4:00
>> I did 3:55, :58, 4:05, 4:08, 4:13 in June so I certainly haven't lost any fitness since then.
10 rec
5x1min
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| C • intervals 2 |
| running intervals 5:00 [5] | |
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| 5x1min w/2rec |
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| C • Training 2 |
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| C • Training 1 |
Monday Sep 25 |
| orienteering 1:50:00 [3] *** | |
| ahr:143 max:168 spiked:14/19c shoes: Jalas Black red sole |
| Long course on Grey Mtn. Long legs mixed with some shorter ones. Kind of sloppy O. Need to be more careful in the vague stuff. A lot of this was obviously not (3) but it was a hardish long run |
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| C • ankle 3 |
| running warm up/down 15:00 [1] | |
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Sunday Sep 24 |
| orienteering 35:00 [3] **** | |
| shoes: Jalas Black-Red |
| middle distance course on War Eagle with Pam in the pissing rain and freezing cold. If it was any longer I would have started to lose fingers. |
| running warm up/down 10:00 [1] | |
| shoes: Jalas Black-Red |
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Saturday Sep 23 |
| strength 30:00 [2] | |
| |
| pilates class. Could tell I haven't done that in a while. tough one. |
| mountain biking 1:55:00 [1] | |
| ahr:112 max:145 |
| Hips are sore so went for a ride instead of a run |
Friday Sep 22 |
| mountain biking 1:15:00 [1] | |
| ahr:123 |
| behind Copper ridge, Dog trail, Selwyn's to the top of the 10k where I started my O session. ride home through the tank farm |
| orienteering 45:00 [2] **** | |
| ahr:137 max:159 spiked:19/21c shoes: Jalas Black-Red |
| South side of Copper King. lots of boulders and cliffs. Super cool in there. only a couple of small bobbles. O was very controlled and focussed.
right IT band was a bit sore and tight. |
Thursday Sep 21 |
| running warm up/down 20:00 [1] | |
| shoes: Mizuno |
| |
| orienteering 18:00 [4] *** | |
| max:171 spiked:30/30c shoes: Mizuno |
| 3x short sprint courses downtown. focus on smoothness in and out of the controls. Only a few places with hesitations.
outside of my knee started hurting so bailed on the 400s I was going to do |
Wednesday Sep 20 |
| orienteering 35:00 [1] ***** | |
| spiked:10/11c shoes: integrator2 |
| War Eagle. 11 of us. we each hung one control and then continued around the course until we got back to our control which we picked up.
Course was designed so the jrs could run around and be safe and we could go straighter to make it more difficult.
worked pretty well |
Tuesday Sep 19 |
| running warm up/down 1:10:00 [1] | |
| |
| and recovery between intervals |
| running race 16:49 [4] 5 km (3:22 / km) vdot: 61.0 | |
| ahr:171 max:176 shoes: Mizuno |
| 5Km Fun Run- wasn't actually that much fun. It was super windy and kind of cold. I ran the whole thing totally by myself. I started out with much better pacing than last time but my 2nd and 3rd kms were way too slow due to the strong wind. Finished strong though so that was good. Pleased to be within a few seconds of the time I ran earlier despite the poor training lately and terrible allergies all day. |
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| C • 5k 4 |
| running intervals 5:00 [5] | |
| max:172 shoes: Mizuno |
| 4x400 w 1 lap recovery(~2:00)
74, 74, 73, 72secs |
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|
- Splits |
Monday Sep 18 |
| mountain biking 1:35:00 [1] | |
| rhr:3-45 |
| Nice easy ride over to Lobird, along Cu ridge and over to the Sarah Steele ski trails back through the tank farm. Nice ride and good to give the ankle a rest. It was a little tender today but the tape job worked pretty well yesterday. |
Sunday Sep 17 |
| running warm up/down 20:00 [1] | |
| shoes: integrator2 |
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| orienteering race 1:15:21 [4] *** | |
| ahr:161 max:174 spiked:24/27c |
| A very good race for me. I didn't feel that great physically (not surprising given my poor training in the last little while) but technically I was very pleased. It took me until perhaps control 5 to get any flow but I was safe and sure and managed not to lose too much time at the beginning. Then I just kind of got in a groove. I was able to read ahead and refocussed very well the couple of times my mind wandered to other things. A couple of small bobbles and some hesitations were all I really had for mistakes.
See the maps and some more comments on Orienteering Week in Canada at
http://dl1.yukoncollege.yk.ca/brent |
Saturday Sep 16 |
| orienteering 2:30:00 [1] *** | |
| shoes: Asics Cumulus |
| Hanging /picking up controls. some time standing still and some time above zone 1 too. |
Friday Sep 15 |
| Note | |
| (rest day) |
| kind of a forced rest day. Had to do lots of last minute stuff for the event I was hosting on Sat. |
Thursday Sep 14 |
| running warm up/down 10:00 [1] | |
| shoes: Asics Cumulus |
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| running tempo 20:00 [3] | |
| ahr:160 max:168 slept:5.0 shoes: Asics Cumulus |
| Tempo run in the morning. Felt okay despite the lack of sleep. Trail along Hamilton Blvd and then back through the tank farm. Hip was good despite the hard surface. I wanted to stay off the smaller trails because of my ankle. |
| mountain biking 1:15:00 [1] | |
| ahr:121 |
| easy ride with Allan behind our house and through Paddy's
saw the athletic therapist after work. He said my hip and IT band are already better than what they were which was what I thought too. He also said my sprain wasn't too serious. I just have to be careful not to do it again. He taped my ankle to show me how to do it so that it was strong. When he was done I was glad that I was going on a ride and not a run cause it was pretty much like a cast (well maybe not quite) |
Wednesday Sep 13 |
| running warm up/down 20:00 [1] | |
| shoes: Asics XC |
| with some strides in the warmup |
| orienteering race 16:01 [4] *** | |
| ahr:162 max:175 spiked:10/12c shoes: Asics XC |
| OWIC Sprint Race on Riverdale map by FH Collins. Ross set a nice course with a mix of forest and urban. Lots of fun. I wish I had orienteered better. 2 huge mistakes including a 180 out of the control (I haven't done that in quite a while). I have been very busy and I was not very focussed or well prepared for this race and it showed. You just can't get complacent in your technique and focus |
Tuesday Sep 12 |
| running 15:00 [1] | |
| (injured) shoes: Asics Cumulus |
| Morning run was cut short by a resprain of my ankle. It was taped and everything. I hope I haven't really done it this time because it actually didn't feel too bad last night. Things aren't going my way the last few weeks here. I hope I can get some better training in before NAOCs. |
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| C • The Curse of the War Eagle 2 |
Monday Sep 11 |
| running warm up/down 25:00 [1] | |
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| and recovery jog between courses |
| orienteering 32:00 [4] *** | |
| max:168 shoes: Asics XC |
| 3x short sprint course on downtown map. O'd terribly. I was focussed too much on the physical workout and running too fast in some spots. The nav should ALWAYS come first. |
Sunday Sep 10 |
| mountain biking 1:30:00 [1] | |
| ahr:111 max:159 |
| Awesome ride with Gerard from his house up to Magnusson Trails and then the whole length of Bugaloo. For those of you doubting how hardcore I am :-)), we had to switch my fork before riding because I broke the brace joining the left side and the right side! (seriously).
Actually, I'm kind of pissed because I will likely have to fork out several hundred dollars for a new fork (Bike is over a year old). I thnk I probably cracked it in that bad crash I had earlier in the year and it has finally broken. |
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| C • Forks and new bike? 16 |
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| C • Online shops... 1 |
Saturday Sep 9 |
| orienteering 1:10:00 [2] ***** | |
| ahr:139 max:158 spiked:20/22c shoes: Jalas Black-Red |
| War Eagle. Pretty good orienteering. My hip felt okay. No big mistakes. sprained my ankle again near the end. had to walk/hobble back. This evening it didn't feel too bad. Might not be running for a few days. aaahhhhhhh! I hope it is okay to at least go for a ride tomorrow. |
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| C • MTBO 27 |
Friday Sep 8 |
| Note | |
| rhr:2-38 weight:58.1kg (rest day) |
| Day off for my hip. It just hasn't been getting any better.
Also decided to skip the Klondike Road Relay and 14k on the road to hopefully get better.
A bit more about the relay on my site
http://dl1.yukoncollege.yk.ca/brent
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| C • Good call... 2 |
Wednesday Sep 6 |
| mountain biking 1:05:00 [1] | |
| ahr:117 max:148 rhr:2-37 |
| skipped the Omeet tonight to give my hip a rest. It has been quite sore and doesn't seem to be getting better. Awesome ride. Went on that nice new single track section towards lobird. Super cool in there. When I 'retire' from O I am gonna get a fully suspended bike and huck myself off some of the ramps and teeter totters they have set up in there... well maybe not. But I will ride a bit more aggressively. Finished by flying along Copper Ridge. Yipppeee!!! |
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| C • north shore 5 |
Tuesday Sep 5 |
| running warm up/down 35:00 [1] | |
| shoes: integrator2 |
| and recovery between the course and the intervals and the intervals themselves.
warmup
course
recovery
5x1min w/2 rec
warmdown |
| orienteering race 29:54 [4] **** 3.6 km (8:18 / km) | |
| ahr:154 max:168 spiked:13/14c shoes: integrator2 |
| test ran the longest middle distance course for O Week in Canada. I think it will be pretty good. It is quite physical and hilly and a little bit scrappy but it is kind of hard to avoid that on this map. I think the challenging O will make up for the grunt. Didn't miss much. Where I did, the map was a bit sketchy so I went back between running the course and the intervals and changed control locations. |
| running intervals 5:00 [5] | |
| max:169 rhr:1-36 weight:58.5kg shoes: integrator2 |
| 5x1w/2 rec flat intervals. very hard. Trying to get used to running faster. O meet tomorrow so restrained myself from doing more even though I felt fantastic. |
Monday Sep 4 |
| running 55:00 [1] | |
| ahr:116 max:134 shoes: Asics Cumulus |
| Easy run with Don in PC down by the river. Nice to catch up. |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
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| orienteering 40:31 [3] ***** 4.56 km (8:53 / km) | |
| ahr:145 max:163 rhr:2-41 shoes: integrator2 |
| Course on War Eagle that Pippa designed. Some hesitation near the control to make sure I was in the right spot (no flags). Mostly just too technical to run any faster. Pretty pleased with my O.
Hip was a bit sore still. Don gave me a pretty good massage in the evening. |
Sunday Sep 3 |
| orienteering 40:00 [1] | |
| rhr:3-57 shoes: ice bug mr2 |
| Hanging ribbons for O week in Canada middle on Copper King. was out for 1:20 but with stopping and double checking locations, etc only counting half of it as actual training. Ankle was a bit tender and my right knee and hip are sore. |
Saturday Sep 2 |
| mountain biking 2:35:00 [1] | |
| ahr:110 |
| Went and bought a new lid and then tried it out. nice ride on the new trails I just found by Lobird. Then I rode out to the Mt SIma Rd and back along the Trans Canada Trail. Some amazing cliffs and canyons in there. Ended up being longer than intended but it was a nice day.
There was an article in the local paper about Yukoners at nationals.
http://dl1.yukoncollege.yk.ca/brent/newsItems/view... |
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| C • dodgy Yukon names 14 |
Friday Sep 1 |
| orienteering 8:30 [4] *** 2.1 km (4:03 / km) | |
| max:166 rhr:2-40 shoes: Asics Cumulus |
| Riverdale sprint course#3 from Westerns. Good flow and speed until I sprained my ankle. hobbled for a bit before I continued running. This is a rough guess of my time minus the hobbling around. oh yeah, I had to run around the soccer field a couple of times because there was a game going on |
| orienteering 7:35 [4] *** | |
| ahr:161 max:170 shoes: Asics Cumulus |
| The second short sprint course that Pam set. Lots of fun with some cool traps and route choice. Ankle seemed to loosen up once I got going. could be stiff tomorrow. Will likely go on that bike ride instead of running |
| running warm up/down 25:00 [1] | |
| shoes: Asics Cumulus |
| and 5 min recovery jog between the two courses |