Training Archive: theshadowIn the 31 days ending 2004-07-31:
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| 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 | M | T | W | H | F | S | |||||||||||||||||||||||||||||
Friday Jul 30 | ||
| orienteering 40:00 [2] | |
| picking up controls from Wed. | ||
Thursday Jul 29 | ||
| running 35:00 [1] | |
| easy with Don. nice to catch up with him. still a bit sore from hiking.
Did 3 hours of mapping on Hidden Lake near his place just before this. | ||
Wednesday Jul 28 | ||
| orienteering (Bmeet) 44:11 [4] 5.6 km (7:53 / km) | |
| spiked:10/13c | ||
| Miles Canyon Bmeet. Nice course by BarbP. Felt pretty good especially considering all the hiking we did. I made a couple of mistakes 3:30 on number 3 in the detail. ouch. and a one min mistake on a later leg that was very easy. First orienteering since COC`s and it felt good to be out there again. I really enjoyed it. | ||
| strength 15:00 [1] | |
| hiking for 1:35. no time in zone 1. end of hiking trip. mostly flat easy hike. some strength from heavy pack | ||
Tuesday Jul 27 | ||
| hiking 45:00 [1] | |
| 6:25 total time but this amount in zone1
Kimberly meadows to Jarvis Creek. | ||
| strength 45:00 [1] | |
| leg strength from hiking | ||
Monday Jul 26 | ||
| hiking 10:00 [1] | |
| 3:35 total time. little time in zone 1 and short day. mostly flat. Rock glacier to Kimberly Meadows. | ||
| strength 10:00 [1] | |
| leg strength from hiking | ||
Sunday Jul 25 | ||
| hiking 45:00 [1] | |
| tough climb over Decoeli Pass and down the rock glacier. 4:55 total time | ||
| strength 45:00 [1] | |
| hiking with pack | ||
Saturday Jul 24 | ||
| hiking 10:00 [1] | |
| 10 min in zone 1
1:55 total. hiking up creek to Decoeli from hwy. | ||
| strength 10:00 [1] | |
| leg strength from hiking | ||
Wednesday Jul 21 | ||
| hiking 1:30:00 [1] | |
| up white Mtn with Pam. Very steep. 4:00 total.Nice day. we also strolled around Marsh Lake ski trails to check out suitability for map. Not so great:( | ||
| strength 45:00 [1] | |
| strength from hiking | ||
Tuesday Jul 20 | ||
| orienteering 32:51 [4] | |
| reran COC short. Much better this time. A small mistake on one control. Otherwise not too bad. good rhythm. | ||
| running 15:00 [1] | |
| warmup and down for short course rerun. Went swimming in long lake after | ||
Monday Jul 19 | ||
| orienteering 1:10:00 [1] | |
| controls on War Eagle with Pam, schecks, Forest and Pippa. | ||
Sunday Jul 11 | ||
| running (Warmup) 10:00 [1] | |
| orienteering (race) 9:36 [4] 1.7 km (5:39 / km) +60m 4:48 / km | |
| spiked:8/10c | ||
| Barebones Sprint 1- Yukon College
Dense trail network at start. Lost 30 secs on #1 and 15 on #2. Settled down after that. Legs felt pretty good still. Magnus 9:32 Mike S. ~10:30 | ||
| running (warm down) 5:00 [1] | |
| running (warm up) 5:00 [1] | |
| orienteering (race) 8:53 [4] 1.7 km (5:14 / km) +45m 4:37 / km | |
| spiked:5/7c | ||
| Barebones Sprint 2- Yukon College
Magnus 8:43 Mike S. 8:49 Ran really well. Bobbled a bit on 1. Actually got to the start punched the start control, picked up my map and then realized I didn't have a compass. OOps! This made me a bit more cautious so instead of continuing on a bearing I bailed out to the trail when I wasn't sure where I was. Probably good thing to do. +15secs The rest went surprisingly well. I was really focussed on the map and the features. The last control I left the control 45 degrees the wrong way. Forced me into a wider route choice which cost me 15 secs or so. | ||
| orienteering 20:00 [1] | |
| helped pick up controls and warmed down | ||
| running (warmup) 5:00 [1] | |
| orienteering (race) 32:33 [4] 3.6 km (9:03 / km) +150m 7:29 / km | |
| spiked:7/13c | ||
| Barebones CHase start -short distance. Grey Mtn. -thick and tough under foot very physical.
Started 14 secs behind Magnus. Caught him immediately ~1:00 in front of Mike S.. Did poor route to 2. +1 min. We went to far left on 7- parallel error. Magnus went down the hill. I started after him and then thought he had punched something earlier so ran back up the hill. Finally relocated and continued.+2 min Lost a bit of time on 9 through poor route choice. +30sec saw Mike and Magnus going out of 10 as I was coming in. Ran hard to catch up to them. Passed Magnus. Bobbled 11-too low +30 secs Followed Mike for most of 12 and barely looked at my map. I was just trying to keep up. super tired from trying to catch up to him. He went down the hill on the trail. and I followed him! +1min. I had nothing left for the sprint to the finish. Magnus finished 8secs in front of me. Mike finished 3 secs in front of me. | ||
Saturday Jul 10 | ||
| running (warmp/down) 15 [1] | |
| orienteering (race) 47:32 [4] 6.4 km (7:26 / km) +240m 6:15 / km | |
| spiked:10/14c | ||
| Barebones Classic- Miles Canyon West. Good run for me.
After the first couple I really felt in touch with the map and focussed. Legs felt great. Clmb to 6 (12 contours straight up) was a leg burner. Took a couple of controls after that for the lactic acid to subside from my legs. Magnus +~2:00 Wil+3:00 A little sloppy on first couple of controls then I settled down.+1:30. Other than that I just had a some trouble with route choice. +30 on 4 and +40 on 8. | ||
Friday Jul 9 | ||
| running 15:00 [1] | |
| easy run with some strides | ||
Wednesday Jul 7 | ||
| orienteering 1:05:00 [1] | |
| hanging and collecting controls for training. compass practice at Mt Lorne. Legs felt a bit heavy. | ||
Tuesday Jul 6 | ||
| running 31:00 [1] | |
| warmup/down and recovery | ||
| running 4:00 [4] | |
| 3x400m@~80-85 sec with one lap jog ~2:20.
Just race pace for 5k. Super windy so a little slow. Legs felt a little tight. Hope they loosen up a bit. | ||
Sunday Jul 4 | ||
| running (warmup/down) 10:00 [1] | |
| Not enough of a warmup. legs still a bit tight from Fri. | ||
| orienteering (test run) 12:50 [4] 2.7 km (4:45 / km) | |
| max:179 spiked:17/18c | ||
| Test run of downtown sprint. Fun to run that fast. 1 mistake but it was 1:20!! oops! had to slow down a bit for traffic, too. should be fun for everyone. | ||
Saturday Jul 3 | ||
| orienteering 1:05:00 [1] | |
| line-o on back of Mt. mac. legs sore from yesterday. exercise went well. Found some rhythm. good and safe | ||
Friday Jul 2 | ||
| running (intervals) 13:20 [5] | |
| 16x~50sec(5)w/1:15 rec on stretch of Hamilton. Falcon to Herbie's. Herbies to Falcon. a little windier going back to Falcon and slightly uphill
Lap LapTime SplitTime HeartRate AvgHeart 1 00:00:49.68 00:00:49.68 159 149 2 00:01:15.38 00:02:05.06 102 130 3 00:00:50.50 00:02:55.56 168 160 4 00:01:15.31 00:04:10.87 112 140 5 00:00:46.56 00:04:57.43 178 167 6 00:01:15.38 00:06:12.81 114 141 7 00:00:50.12 00:07:02.93 165 158 8 00:01:15.44 00:08:18.37 123 146 9 00:00:47.50 00:09:05.87 165 165 10 00:01:15.38 00:10:21.25 126 149 11 00:00:50.31 00:11:11.56 165 164 12 00:01:15.37 00:12:26.93 118 145 13 00:00:48.07 00:13:15.00 176 166 14 00:01:18.68 00:14:33.68 130 146 15 00:00:52.75 00:15:26.43 174 161 16 00:01:16.25 00:16:42.68 131 146 17 00:00:49.00 00:17:31.68 176 159 18 00:01:15.88 00:18:47.56 128 145 19 00:00:51.06 00:19:38.62 168 160 20 00:01:15.31 00:20:53.93 113 143 21 00:00:46.94 00:21:40.87 172 167 22 00:01:15.38 00:22:56.25 119 144 23 00:00:50.75 00:23:47.00 166 156 24 00:01:15.68 00:25:02.68 120 145 25 00:00:48.50 00:25:51.18 172 164 26 00:01:15.25 00:27:06.43 120 142 27 00:00:51.63 00:27:58.06 174 158 28 00:01:15.37 00:29:13.43 121 142 29 00:00:48.88 00:30:02.31 175 160 30 00:01:15.44 00:31:17.75 110 140 31 00:00:52.00 00:32:09.75 170 160 32 00:05:42.43 00:37:52.18 114 129 | ||
| running 35:00 [1] | |
| warmup/down and active recovery for intervals | ||
Thursday Jul 1 | ||
| orienteering 35:00 [2] | |
| spiked:14/15c | ||
| control picking in detail. went well. read ahead and picked off features
also did control taking/route choice exercise(30min). below zone 1 still could be a lot smoother. | ||