Thursday Mar 31 |
 | Note | |
| (sick) |
| trying to fight off that cold. sore throat. |
Wednesday Mar 30 |
| Note | |
| (sick) |
| kind of feeling a cold starting and super tired so skipped workout. |
Tuesday Mar 29 |
| Note | |
| (rest day) |
| still sore from Buckwheat 50k. super busy with moving... |
Monday Mar 28 |
| running 1:35:00 [1] | |
| shoes: Asics Eagle Trail |
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| x-c ski skate 50:00 [1] | |
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| rocket fast. so nice...so I had to go longer than I intended |
| x-c ski skate 45:00 [2] | |
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| same workout as above |
Sunday Mar 27 |
| x-c ski classic 1:00:00 [1] | |
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| backcountry with Pippa, Allie and Robyn at Summit Creek. Snow was variable and it was windy with only so-so visibility. nice to get out for a little bt though. |
| strength 10:00 [2] | |
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| tele turns |
Saturday Mar 26 |
| x-c ski classic race 3:07:42 [3] 50 km (3:45 / km) | |
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| buckwheat. Didn't really race but skied fairly hard. some of it was probably also zone2. too much double poling for me. sore back anyway.nice day to be out there though. Wax worked out well VF 50 with klister as binder. |
| x-c ski classic warm up/down 10:00 [1] | |
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| and testing wax |
Friday Mar 25 |
| x-c ski skate 1:20:00 [1] | |
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| gravel pit. upper valley selwyn's copper. |
Thursday Mar 24 |
| orienteering 50:00 [1] **** | |
| spiked:91/93c shoes: Asics Eagle Trail |
| Vanier Park- Van
good to practice being smooth and to concentrate with so many controls. no compass and number of controls made it more difficult even if it wasn't super technical map |
Wednesday Mar 23 |
| strength 45:00 [2] | |
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| tele turns. lift skiing at WHistler. Quads and butt were super tired by the end of the day |
Tuesday Mar 22 |
| strength 45:00 [2] | |
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| tele turns. lift skiing at whistler |
| running warm up/down 25:00 [1] | |
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| run from az's to start of Lost Lake course-WHistler. |
| orienteering 22:57 [4] **** | |
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| ran course with no flags on Lost Lake. |
| running warm up/down 20:00 [1] | |
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Monday Mar 21 |
| running 1:25:00 [1] | |
| shoes: Asics Eagle Trail |
| run on trails at Lost Lake. Beautiful sunny day. |
Sunday Mar 20 |
| orienteering warm up/down 20:00 [1] | |
| |
| put out pinflags for Pippa, Meghan and Alexandra. |
| orienteering 21:00 [3] | |
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| Exercise at QE Park. Score-o with joined controls Magnus shadowed me which was a bit unnerving. Good feedback though. Ran too fast in a couple of places and made some mistakes. Need to go slower and be sure on these short courses. |
| orienteering race 16:17 [4] *** | |
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| hard run of course at False Creek. No flags. good exercise. Wiped out on a set of wooden stairs. yikes. my back is a bit stiff today. |
| running warm up/down 5:00 [1] | |
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| orienteering race 18:21 [4] *** | |
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| BCIT Magnus' new sprint map. awesome map. I got caught by one of the traps. was too far left and then no way through. Lots of underpasses and stairs. lost about 1:20 total -way too much!! arghh |
| orienteering race 14:18 [4] | |
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| BCIT #2 - same map. much better this time. 15 secs of route choice mistakes. |
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| C • Where are you guys? 3 |
Saturday Mar 19 |
| running warm up/down 10:00 [1] | |
| |
| w/ a couple of strides |
| orienteering race 56:43 [4] *** | |
| spiked:21/23c |
| time trial of a goat race at Spring Valley. Felt pretty tired. trying hard to push on longer legs but kind of eased off a bit. A bit of wasted time in and around the controls cause there were no flags. Skipped #6 I ran past the trail junction about 50-100m. Decided I might as well continue rather than run back. If I had been in the race I probably would have run back. That clearly would have been the right decision. I lost at least 3 mins there. Lots of fun. Loved the stuff in the open areas. more technical than I thought it would be. |
| running warm up/down 10:00 [1] | |
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| running warm up/down 5:00 [1] | |
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| orienteering 20:51 [3] | |
| |
| some sprint courses on Louise's map. Neat area. She has done a good job just getting all the trails and junctions on there. Very confusing, super dense trail network. a couple of the areas I found the distances were clearly off. had a bit of a hard time running at full speed. went much slower and was able to figure it out a bit better. |
| orienteering 16:18 [3] | |
| |
| second course on Louise's map (softball city) |
Friday Mar 18 |
| running warm up/down 15:00 [1] | |
| |
| warmup run with Thomas, Louise and Pippa |
| orienteering race 12:56 [4] *** | |
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| sprint #1 at UBC. awesome course. so much fun. I had a 50 sec blowout on #6. I wasn't terribly smooth in and out of the controls. Can tell that it is early season for me. |
| orienteering 11:52 [4] *** | |
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| sprint #2 at UBC. a couple of smaller errors. seemed to get distracted when I passed P. left control in wrong direction. |
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| C • sprint 3 |
| running warm up/down 15:00 [1] | |
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Thursday Mar 17 |
| running 1:45:00 [2] | |
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| w/ Ted around Whiterock |
Wednesday Mar 16 |
| x-c ski classic 1:20:00 [1] | |
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| Olympic-10k-Powerline-Selwyn's-Lower Valley -Gravel Pit-Copper -interval hill -KK-ridge. Purple klister. a bit icy but the klister held up pretty well. Nice to go classic. |
| x-c ski classic 30:00 [2] | |
| |
| same workout as above. |
Tuesday Mar 15 |
| orienteering 31:52 [4] * 4.5 km (7:05 / km) | |
| spiked:14/16c |
| ran a short course that Pippa set up. 7 people in total. Focus on orienting the map and reading ahead at speed.on trails. knee deep snow with crust off the trails.(between 13 and 14). Made a couple of amateurish mistakes- good relaxation practice. I was able to settle down after each one- that was positive. |
| running warm up/down 35:00 [1] | |
| |
| ran over to Pam's in Takhini north afterwards |
Sunday Mar 13 |
| running long 2:30:00 [1] | |
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| w/Pam -easier pace than what I usually do but nice to have someone to go with. Mclean Lake- mine haul rd. back through the ski trails. sore hips at the end |
Saturday Mar 12 |
| running 2:00:00 [1] | |
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| |
| x-c ski skate 1:30:00 [1] | |
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| fast and icy at the chalet |
Friday Mar 11 |
| running 28:00 [1] | |
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| running 2:00 [5] | |
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| 12x strides. part of the same workout as above. |
| x-c ski skate 45:00 [1] | |
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Thursday Mar 10 |
| running intervals 25:00 [4] | |
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| 15 warmup
5x5min w/5 rec (172, 175, 178, 174, 172)
30 warmdown
Intervals with Pam. Pippa's knee was sore.
Felt okay. a little congested. From curve sign on Thompson around Wilson to stopsign. Fell off a bit on the last one. They felt hard. |
| running warm up/down 1:05:00 [1] | |
| |
| and recovery. same workout as above |
Wednesday Mar 9 |
| running 30:00 [1] | |
| |
| to work |
| running 1:00:00 [1] | |
| |
| run home. felt a bit tired. |
Tuesday Mar 8 |
| orienteering race 15:31 [4] * 2.85 km (5:27 / km) | |
| spiked:17/18c |
| sprint time trial on downtown map.w/Pippa and Pam
It went pretty well for the first orienteering in a long time. Tried to concentrate on orienting the map and being sure. Maybe could have been a bit faster in places. The snow and ice made it a lot slower than normal.
My one mistake was because the trail was covered in snow, and had not been walked on so it looked like there was no trail at all. i lost about 15-20 secs.
Splits:
Brent- 46, 44, 39, 1:20, 53, 1:29, 57, 42, 1:06, 22, 20, 29, 1:01, 1:08, 1:41 (2 controls), 1:06, 47 - 15:31
Pippa-1:15, 58, 56,2:03, 1:15, 2:02, 1:10, 56, 1:31, 29, 25, 39, 1:33, 2:14, 1:16, 1:01, 1:21, 1:03-22:09 |
| running warm up/down 58:00 [1] | |
| |
| 25 warmup
15 race
15 warmdown
4x30sec(5) w1 rec
15 warmdown |
| running intervals 2:00 [5] | |
| |
| same workout as above |
Monday Mar 7 |
| Note | |
| (rest day) |
| tired. more from all the work on the house than any recent training, I think. |
| |
| C • house 2 |
Sunday Mar 6 |
| running 1:25:00 [1] | |
| |
| very tired. had planned to go longer but tired after working on the new house all day. Nice to have Pam and Pippa to go around with. |
Saturday Mar 5 |
| x-c ski skate 55:00 [1] | |
| |
| |
| x-c ski skate 35:00 [2] | |
| |
| same workout as above |
Friday Mar 4 |
| x-c ski classic 1:15:00 [1] | |
| |
| Felt amazing. Easy week has done me some good. klister skiing. skied some of the loppet course. glad i'm not doing it with this diff waxing supposed to get a dusting tomorrow |
| x-c ski classic 15:00 [2] | |
| |
| same workout |
Thursday Mar 3 |
| running intervals 20:00 [4] | |
| |
| 10 warm up
5x4 min (4) with 4 recovery on THompson Rd from post below bus stop to stop sign by Herbie's. Farther than last time by 10-15 m but road was clear on lower section. Did have to go wider around the snow pile in the middle of the road on Wilson and Williams was a mess- slippery or really soft. a bit of chest congestion.
10warmdown
12xstrides - felt a bit stiff around hips/groin to begin with
12 warmdown |
| running intervals 2:00 [5] | |
| |
| 12xstrides |
| running warm up/down 58:00 [1] | |
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| and recovery |
Wednesday Mar 2 |
| running 55:00 [1] | |
| |
| easy run with Pam. we were going to do intervals but Pam's knee was a bit sore and the roads and trails are a mess with the +5c temps. So we postponed until tomorrow. |
Tuesday Mar 1 |
| running 45:00 [1] | |
| |
| easy run on streets of Granger/Copper Ridge. Felt really good. rest day and massage probably were major factors in that. |