Training Archive: theshadowIn the 31 days ending 2005-05-31:
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| 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 | M | T | |||||||||||||||||||||||||||||||||||||||
Tuesday May 31 | ||
| running 35:00 [1] | |
| shoes: Asics Eagle Trail | ||
| am on Paddy's | ||
| orienteering 1:00:00 [2] **** | |
| shoes: Jalas Black white sole | ||
| Long Lake south. Map simplification and reading ahead. Pretty good. Need to be smoother in and out of the controls. | ||
| strength 18:00 [3] | |
| 12x1min various core exercises
+ 3x15 full squats @50lbs +3x15 calf raises @100lbs | ||
Monday May 30 | ||
| orienteering 1:10:00 [2] **** | |
| spiked:13/13c shoes: Jalas Black white sole | ||
| easy run on War eagle. Katarina's course backwards.
Focus reading ahead and clear images of upcoming terrain. More frequent map glances and better images needed to be smoother. | ||
Sunday May 29 | ||
| mountain biking 1:00:00 [1] | |
| to Don's | ||
| mountain biking 1:05:00 [1] | |
| home again | ||
Saturday May 28 | ||
| running warm up/down 15:00 [1] | |
| running race 36:01 [4] 10 km (3:36 / km) vdot: 58.7 | |
| Nordion 10k in Ottawa
Ran in place of one of Sven's students at the last minute. Only had my trail running shoes and kind of went out too fast. Didn't know the pace. I also didn't push as hard as I could have. Haven't done a 10 k in several years. This is probably my worst one since I was a teenager:( but I think this confirms that running speed doesn't equate to speed in the terrain. | ||
Friday May 27 | ||
| Note | |
| (rest day) | ||
| tired. busy with conference. Had dinner with the family at Sven and Andrea's new place | ||
Thursday May 26 | ||
| running 1:35:00 [1] | |
| around Blackburn | ||
Wednesday May 25 | ||
| Note | |
| (rest day) | ||
Tuesday May 24 | ||
| Note | |
| slept:4.5 (rest day) | ||
| Travelling - red eye to Ottawa | ||
Monday May 23 | ||
| running warm up/down 25:00 [1] | |
| shoes: Asics XC | ||
| orienteering race 18:02 [4] *** 3.1 km (5:49 / km) | |
| shoes: Asics XC | ||
| sprint at sage stomp- not the end to the weekend that I wanted... underestimated difficulty. very tired from previous races. | ||
Sunday May 22 | ||
| orienteering race 1:32:19 [4] *** 12.7 km (7:16 / km) | |
| shoes: Jalas Black red sole | ||
| Long distance- felt good physically. good and relaxed mentally but lost concentration in a couple of spots. | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black red sole | ||
Saturday May 21 | ||
| Event: Sage Stomp | ||
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black red sole | ||
| orienteering race 52:42 [4] *** | |
| shoes: Jalas Black red sole | ||
| middle? distance -sage stomp. Glad to get the first one out of the way. Good relaxation after mistake. | ||
Friday May 20 | ||
| orienteering 35:00 [1] *** | |
| shoes: Jalas Black red sole | ||
| training on Gardens Creek, Savona | ||
| orienteering 10:00 [4] *** | |
| shoes: Jalas Black red sole | ||
| same workout as above. did a couple of controls hard and did a few strides afterwards. Felt a bit flat | ||
Thursday May 19 | ||
| Note | |
| (rest day) | ||
| travelling | ||
Wednesday May 18 | ||
| orienteering race 43:53 [4] **** 4.9 km (8:57 / km) | |
| spiked:11/14c shoes: Jalas Black red sole | ||
| B-meet at War Eagle. Super challenging course.
2 mins in mistakes, some tentative sections, too Lost a little bit on route choice. + I didn't make any big blow outs. +I was clean in the super rock detail. +clear images of terrain before I got there/reading ahead +planned most routes completely before I left the control to improve: more solid attack pt especially on vague features plan ahead more. use the opportunities to read ahead plan whole leg, not just part of it look at route choices, especially for longer legs | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black red sole | ||
Tuesday May 17 | ||
| Note | |
| slept:7.5 weight:60.3kg (rest day) | ||
| taking today off. | ||
Monday May 16 | ||
| orienteering intervals 17:30 [4] *** | |
| shoes: Jalas Black white sole | ||
| Relay training w/ Pam, Pippa and Katarina
7:13, 4:16, 5:58 double rest. waiting for others and then jogging to next start. Felt a bit congested but the legs felt great. | ||
| running warm up/down 30:00 [1] | |
| slept:6.0 weight:60.3kg shoes: Jalas Black white sole | ||
| and recovery jog to new start. | ||
Sunday May 15 | ||
| hiking 1:00:00 [1] | |
| 2.5-3:00 hike at Sheep Mtn. Only a bit of time with high HR. Saw 3 rams up close. W/ Pippa, Pam, Katarina and Petra. | ||
Saturday May 14 | ||
| orienteering hills 12:00 [5] | |
| shoes: Jalas Black white sole | ||
| star intervals on Paddy's w/Pippa. 8x45-2:00 w/ ~2x the recovery | ||
| orienteering 24:00 [1] | |
| recovery | ||
| running warm up/down 25:00 [1] | |
Friday May 13 | ||
| orienteering race 1:42:56 [4] *** | |
| spiked:21/22c shoes: Jalas Black red sole | ||
| COC Day 2 from last year-ran as if a race. First time doing it. O'd well. no big mistakes but felt flat physically. Maybe could have pushed a bit harder in some spots but generally pleased with performance. | ||
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black red sole | ||
Thursday May 12 | ||
| mountain biking 45:00 [1] | |
| (rest day) | ||
| to work and back. still a bit sluggish. | ||
Wednesday May 11 | ||
| orienteering 35:00 [1] *** | |
| shoes: Asics Eagle Trail | ||
| hanging controls for junior training.
| ||
| orienteering 45:00 [1] ** | |
| shoes: Asics Eagle Trail | ||
| coaching. shadowing running around the course. | ||
Tuesday May 10 | ||
| running warm up/down 20:00 [1] | |
| orienteering (course) 47:40 [4] **** 5.9 km (8:05 / km) | |
| spiked:15/16c shoes: Jalas Black white sole | ||
| Long Lake course from training camp. Ran it as if race. one mistake of ~1:30-2:00. Clean otherwise. Wore lots of clothing for heat training. Legs felt a bit heavy. | ||
Monday May 9 | ||
| Note | |
| weight:60.3kg (rest day) | ||
| A much needed day off. Training camp was great. Good group. Good atmosphere. Nice to get lots of time running in the terrain and being smooth in my orienteering. My legs feel tired today. I hope they feel a bit better tomorrow.
Weight is several lbs lighter than even a week ago. Intense workouts, not hydrated as well, time of day ? -don't know why. This is more like my normal weight going into racing season. | ||
Sunday May 8 | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black red sole | ||
| orienteering 42:00 [3] **** 5 km (8:24 / km) | |
| shoes: Jalas Black red sole | ||
| short distance training on Miles Canyon. Very good technically. 1 mistake. pleased with relocation. +1 min
| ||
| orienteering 4:00 [1] **** | |
| hanging ribbons that weren't out there.
double checking to make sure they were in the right place. | ||
| orienteering warm up/down 5:00 [1] | |
| in the pm | ||
| orienteering intervals 40:00 [4] *** | |
| shoes: Jalas Black red sole | ||
| Relay training on Yukon College. Concentrating with others around. 5 starts with some short forked legs.
7:04, 8:48, 10:29, 9:24, 5:25. rest in between while waiting for everyone. short jogs to next start point. Good concentration at the beginning. Needed to be more sure on the third one. Kind of died at the end. | ||
| running 10:00 [1] | |
| shoes: Jalas Black red sole | ||
| recovery from relay intervals. | ||
Saturday May 7 | ||
| orienteering 52:00 [3] **** | |
| shoes: Jalas Black red sole | ||
| pace change ex. on War Eagle. Awesome part in the north that we hadn't been on. spent time looking for a flag that wasn't there and rehanging and looking for a flag that had been chewed adn fallen on the ground. ~7min | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black red sole | ||
| orienteering 7:00 [1] | |
| looking for the flags that weren't there. relocating and then bailing and coming at the control from several directions | ||
| orienteering 54:00 [3] *** | |
| shoes: Jalas Black red sole | ||
| Magnusson. super hilly 6% climb. soft underfoot. deadfall. Good japan training. HR not going up but legs were tired and I felt like I was working hard. | ||
| running warm up/down 10:00 [1] | |
| run to start. i walked back from the finish w/ Ross and Pam | ||
Friday May 6 | ||
| orienteering 47:00 [3] *** | |
| shoes: Jalas Black red sole | ||
| awesome. part of training camp. Chadburn. Hilly but great. HR not very high but legs tired going up hills.
route choice ex. | ||
| running warm up/down 25:00 [1] | |
| shoes: Asics Eagle Trail | ||
| running intervals 7:30 [5] | |
| shoes: Asics Eagle Trail | ||
| flat 1:15 pyramid w/ 1:30 rec. along Chadburn lake Rd after o training | ||
| running 10:30 [1] | |
| shoes: Asics Eagle Trail | ||
| recovery | ||
Thursday May 5 | ||
| running 35:00 [1] | |
| run to work. Tired legs today. Need more terrain running!!! | ||
| running 35:00 [1] | |
| run home | ||
Wednesday May 4 | ||
| running warm up/down 15:00 [1] | |
| orienteering race (YOA Bmeet) 43:40 [4] *** 6.5 km (6:43 / km) +175m 5:55 / km | |
| spiked:14/17c shoes: Jalas Black red sole | ||
| Miles Canyon map-used a 1:15 so I could get practice for trials. Felt a bit flat physically but orienteered well. A little wide on #1 need to slow down more coming off trails. A bit too preoccupied with reading ahead. POOR route choice on #3. Need to be more aware of other options. A bit hesitant on #5 as I didn't know exactly where I was- could have just continued to catching feature. #6 I aimed off a bit too far. #7 clearing (control feature) was not on the old 1:15 map- made it tricky.
I lost 45 sec on technique and ~1:20 on route choice Afan 51', Katarina 52', Pam 55', Martin 55' | ||
| orienteering warm up/down 25:00 [1] * | |
| picked up beginner course | ||
Tuesday May 3 | ||
| Note | |
| weight:62.6kg (rest day) | ||
| a bit tired. sore back from sanding deck. sore hams from the last few workouts. sore left groin/lower abs-still bugging me a little bit.
massage tonight. 7.8 body fat. More than previously. Weight is a bit higher than normal too. I have to start watching what I eat. | ||
| C • 2 | ||
Monday May 2 | ||
| running 35:00 [1] | |
| shoes: Asics Eagle Trail | ||
| ran to work. First time I have been able to run on the ski trails:) cutting over from McIntyre though I had to cross a flooded part and got soaking wet feet :( sure was cold!!
| ||
| running 35:00 [1] | |
| evening run around Paddy's Pond -Hillcrest | ||
| form exercises 6:00 [2] | |
| 2x1 min abc w/1 min rec. part of workout above | ||
Sunday May 1 | ||
| orienteering (control picking) 1:35:00 [1] **** | |
| ahr:131 max:158 spiked:56/58c shoes: Asics Eagle Trail | ||
| 2:30 long run on map Long Lk south. time in (1) | ||
| orienteering 55:00 [2] **** | |
| shoes: Asics Eagle Trail | ||
| same workout as above. time in (2) | ||
| Note | |
| Inspired by Hammer to look at training by the month....
Jan 47hrs Feb 46 Mar 42 Apr 43.5 April was higher than I thought. I have managed to maintain a relatively high volume even with the increase in intensity. | ||
| C • 6 | ||