Sunday Sep 30 |
 | orienteering 32:20 [3] *** 5 km (6:28 / km) | |
| ahr:149 |
| Afan set up a course on Yukon College. Lots of trail running and very open forest made for a fast time. Ran hard but felt like I still had another gear. |
Saturday Sep 29 |
| running 23:00 [1] | |
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| easy run followed by some stretching again squeezed in between sessions at the AthletesCAN Forum |
Friday Sep 28 |
| running intervals 16:00 [4] | |
| max:166 |
| Squeezed in a quick session over lunch before heading back to the AthletesCAN Forum. It was just an incredible experience to meet and share ideas with other national team athletes. First time that O has had a rep but we have to continue in the years to come. More on the Forum coming...
4x4min w3 rec. stupidly wore my regular running shoes after all the rain. the last part beside the marsh was actually really wet so this resulted in being a bit slower. More than tht though I just felt really tired (as my low max HR and times indicate). I almost stopped but decided to continue simply because it was the last hard workout of this hard block and I will try to focus on being fresh for the upcoming week.
3:56, 3:55, 3:57, 3:59 |
| running warm up/down 25:00 [1] | |
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| and recovery |
Thursday Sep 27 |
| orienteering 1:39:00 [3] **** | |
| ahr:146 max:161 spiked:15/17c |
| Ran a very hilly long course on Grey Mtn and Chadburn Lake maps. I will have to measure distance and climb later. One silly mistake at teh end. Have to have much better concentration at the end of the long at Westerns.
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| C • thursday night long? 2 |
| running warm up/down 20:00 [1] | |
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Wednesday Sep 26 |
| running intervals 16:00 [4] | |
| max:167 |
| 4x4 w 3 rec. on the mill at CGC because I couldn't face going outside in the shit weather. Maybe not as hard as normal. I think the mill was calibrated incorrectly or I didn't quite have down what mile pace converts to in kilometre pace or something. It could also be that my HR was not coming up like it should because I'm tired but I actually felt quite good besides a little soreness. I started at 5:20/mi and then 5:18 then 5:15 and ended with 5:13. Probably should have done them all at 5:13. the last one felt sufficiently hard. |
| running warm up/down 25:00 [1] | |
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| and recovery for the intervals |
Tuesday Sep 25 |
| running intervals 16:00 [4] | |
| max:169 |
| 4x4 w 3 rec. I had such a hard time getting motivated for these. I guess the crap weather didn't help either. I was going to do them in the a.m. but ended up doing them at lunch on the trails around the college. as such I didn't do the same course over and over but just did the intervals as part of a continuous run. I think it worked alright. |
| running warm up/down 30:00 [1] | |
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| and recovery for intervals |
| strength (weights) 12:00 [3] | |
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| 3sets
5xsquats@180
lunges @ 90
calf raises@ 140 |
| running warm up/down 5:00 [1] | |
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| on the mill after the strength |
Monday Sep 24 |
| orienteering 35:00 [2] ***** | |
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| Technique on War Eagle by Anaconda Mine.
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Sunday Sep 23 |
| running intervals 16:00 [3] | |
| max:169 |
| 4x4 w/3 rec on Birch Trail hill w/Louise. really nice to have company. Felt really congested from allergies and a bit stiff/sore. Further than ever on the first one which surprised me but then I faded a bit on the next ones. The end one was about where I finished before so not too bad. |
| running 1:30:00 [1] | |
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| ran over to Mt Mac for the intervals and then jogged around before and after a bit with Louise. also includes recovery time for the intervals |
Saturday Sep 22 |
| strength (pilates) 30:00 [3] | |
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| can tell I haven't done one of these classes in a while. |
| running warm up/down 20:00 [1] | |
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| orienteering 31:54 [3] **** | |
| ahr:156 max:164 spiked:10/13c |
| Course at Takhini HS that Ross setup. Good to run in what is our most relevant terrain for Kamloops. Even had tp streamers.
Poor concentration at the beginning and I made mistakes on the first couple of controls. Need to get myself in the right frame of mind BEFORE I start. After that it was okay. Small mistake on 5, when I went to high on the sidehill. did well in the detailed areas. |
Friday Sep 21 |
| running intervals 16:00 [4] | |
| max:170 |
| 4x paddy's loop in 3:52,3:51, 3:52, 3:53 w/3 rec
Kind of cramped a bit in the last loop and never really felt great but times are quite positive. |
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| C • ints 2 |
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| C • June 06 intervals 2 |
| running warm up/down 45:00 [1] | |
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| and recovery |
| running warm up/down 10:00 [1] | |
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| strength (weights) 12:00 [3] | |
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| 3x5
squats @180
lunges @90
calf raises @140 |
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| C • weights 2 |
Thursday Sep 20 |
| running race (Fun Trail Run) 29:10 [4] 8 km (3:39 / km) vdot: 57.1 | |
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| probably around 8k maybe not even . mostly downhill and then mostly uphill out and back course. Most of it was on some very rooted, twisty-turny single track which was awesome. Felt pretty good. got there kind of late so I didn't warmup that well but it didn't seem to harm me too much. Nice to add some variety to the workouts. I have had a few days without a 4x4 so I will have to do some more of those. |
| running warm up/down 7:00 [1] | |
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Wednesday Sep 19 |
| running 1:00:00 [1] | |
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Tuesday Sep 18 |
| running race 16:39 [4] 5 km (3:20 / km) vdot: 61.7 | |
| ahr:165 max:174 weight:59.9kg shoes: NB flats |
| Decided last minute to do the 5km Tues night run just to change it up a bit.
Went pretty well- ran a season's best. Ran 16:47 just before WOC. I got the pacing right this time. Maybe a bit too easy on the 3rd k but it is hard to tell as it is uphill and into a headwind. The splits on this course are so uneven that they are pretty useless except if you are comparing from other runs on teh same course.
3:18
3:17
3:42
3:12
3:09
Luke Carlos came out so it was good to have somebody else to run with. I was able to run away from him at the end.
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| C • Nicely done... 2 |
| running warm up/down 15:00 [1] | |
| shoes: NB flats |
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| running warm up/down 10:00 [1] | |
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| on the mill before and after weights |
| strength (weights) 12:00 [3] | |
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| Squats-3x5@160
lunges- 3x5@90
calf raises- 3x5@120 |
Monday Sep 17 |
| running warm up/down 20:00 [1] | |
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| orienteering 31:15 [4] *** 5.3 km (5:54 / km) | |
| max:167 |
| Ran the Ocross to get some terrain running at high intensity. Still made a small mistake on one of the legs despite designing the course and visiting the control sites several times. Pretty pathetic. Interesting note that Colin Abbott won the race in 36:30. Star and he's only going to get better! |
Sunday Sep 16 |
| orienteering 1:00:00 [1] | |
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| hanging and picking up flags for Ocross |
Saturday Sep 15 |
| running warm up/down 20:00 [1] | |
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| including some strides |
| orienteering (race) 1:12:05 [3] **** 8.4 km (8:35 / km) | |
| ahr:155 max:166 spiked:11/16c |
| Yukon Champs Race.
No huge mistakes but several smaller ones and no real sense of flow.
A bit more on the blog
http://dl1.yukoncollege.yk.ca/brent |
| orienteering 50:00 [1] | |
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| putting out units and stands for the Ocross on College map by Kopper King |
Friday Sep 14 |
| Note | |
| weight:59.9kg (rest day) |
| Saving it for the big race tomorrow:-) More like trying to recover from the intervals yesterday.
Put on a little 30 minute score event for staff and students of the college at lunch today. Had 20 people come and try it which I guess wasn't bad for a cold and windy day. |
Thursday Sep 13 |
| running (intervals) 16:00 [4] | |
| max:169 |
| 4x4's w 3rec on Birch Trail hill. A little bit further than last time on the first one and then the same on the next ones. maybe a little bit too hard to begin with. Legs felt tired. HR not coming up as high as it should |
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| C • Recovery? 7 |
| running (warm up/down recovery) 30:00 [1] | |
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Wednesday Sep 12 |
| orienteering 49:00 [3] | |
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| Ran a fairly hilly course over on Chadburn as if it were a race. No big mistakes but I was a bit stop and start and didn't feel like I had any flow. |
| running (warm up/down) 15:00 [1] | |
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| strength (weights) 12:00 [3] | |
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| squats, lunges, calf raises |
| running (warm up/down) 10:00 [1] | |
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Tuesday Sep 11 |
| running warm up/down 30:00 [1] | |
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| running intervals 4:00 [4] | |
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| Did one but didn't have it today. Felt very tired after only one and my time was about 6 seconds slower. jogged home a little disheartened. |
Monday Sep 10 |
| orienteering 40:00 [1] | |
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| hanging ribbons for the Ocross I am organizing for this weekend. |
Sunday Sep 9 |
| running intervals 16:00 [4] | |
| ahr:166 max:174 |
| 4x4 w 3 rec on Paddy's loop. Felt kind of tired after my first week but once I started I felt good. 3:53, 3:52, 3:51, 3:52
The times are going in the right direction anyway. |
| running warm up/down 30:00 [1] | |
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| and recovery for intervals |
| orienteering 40:00 [2] **** | |
| ahr:143 max:160 spiked:16/16c |
| Technical training on Copper King. Orienteered very well. Good flow no mistakes. Focussed on picking safe routes and hitting all the controls. |
Saturday Sep 8 |
| running warm up/down 15:00 [1] | |
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| before and after O session |
| orienteering 45:00 [3] **** | |
| spiked:15/17c |
| Drove out to Takhini HS. Most relevant terrain we have to Kamloops. I wasn't as focussed as I could have been. Too many thngs running around in my head and taking too long to get my mind back to the task of o'ing each time it drifted off. Nevertheless, really only made a 45 sec mistake and other than that had to adjust my routes a couple of times with minimal time loss. Pretty pleased about managing to keep it together. Now just need to try to have 'on' days more consistently.
Nice fall Yukon day. Treated myself to a nice coffee from Bean North for the drive home. The guy there said they are open Wed-Sat through the winter too so I will have to go out there and go for a ski and stop in for a warm drink afterwards. |
| running warm up/down 15:00 [1] | |
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| before and after weights |
| strength (weights) 12:00 [3] | |
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| squats, lunges and calf raises |
| strength (core) 16:00 [3] | |
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| Pilates class was cancelled today:-( so I did some of the exercises on my own between the sets of weights. Hips and abs stuff. |
Friday Sep 7 |
| running warm up/down 1:00:00 [1] | |
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| ran over to Mt Mac and back and recovery for the intervals.
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| running intervals 16:00 [4] | |
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| 4x4 w/3 rec on the Birch Trail hill. Hill actually wasn't quite long enough but it was good practice running over the top of it.
Managed to keep it fairly even. Slightly further on the first one.
Calves were quite sore on the run over but loosened up. At first I thought the sore calves were from the weights but the rest of my legs are back to normal so I now think it is from wearing my new Ospikes to run intervals the other day. I wanted to try them out and break them in a lttle but they are really flat and the spikes allow a really strong toe off so I think that could be it. I then wore them again for the race on Wed. |
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| C • da shoes 2 |
Thursday Sep 6 |
| orienteering 45:00 [2] **** | |
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| Control picking on Yukon College in the northern part. Worked on sidehills and rock features. i had some trouble with my compass bearing in the bland stuff. Managed to get in a pretty good map reading rhythm though. |
Wednesday Sep 5 |
| running warm up/down 25:00 [1] | |
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| did some strides for the warmup and Pam and I warmed down with Louise while she warmed up. She was a little late getting there having just arrived off the plane. |
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| C • Thanks 6 |
| orienteering race 26:53 [4] *** 5 km (5:23 / km) | |
| spiked:8/9c |
| Local Wed night meet. Pretty good run. Felt very good physically despite lingering soreness. Not a super technical course but pretty pleased to have lost only 30 seconds or so and maybe a few more secs on route choice.
Map at http://dl1.yukoncollege.yk.ca/brent
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Tuesday Sep 4 |
| running intervals 16:00 [4] | |
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| 4x~4 min w/3 rec. loop on Paddy's. 3:53, 3:54, 3:53, 3:54.5
The fastest I have ever done this set. I guess the week off did something and I must be recovered from the jetlag. Felt very good despite having a sore butt from the lunges yesterday.
The start of my month long experiment using the Hoff and Helgerud method (at least my interpretation of what info I have been able to dig up on the internet).
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| running warm up/down 33:00 [1] | |
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| and recovery for interval session. |
Monday Sep 3 |
| running tempo 30:00 [3] | |
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| Went for a quick spin around. wanted to see how I felt after fighting a cold all weekend. The end result was I felt really good |
| strength 9:00 [3] | |
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| weights-squats, lunges and calf raises. |