Training Archive: theshadowIn the 31 days ending 2005-07-31:
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| 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 | S | |||||||||||||||||||||||||||||||||
Sunday Jul 31 | ||
| orienteering 45:00 [3] *** | |
| shoes: Jalas Black red sole | ||
| Tabara-N end of the map
+ safe and avoided errors-doble checked made sure routes took time to plan i-flow through the controls i-images coming into the circle | ||
| orienteering 40:00 [2] *** | |
| shoes: Jalas Black red sole | ||
| pm-N part of Kurosaka
+reading ahead i-red light into circle i-made a parallel error | ||
Saturday Jul 30 | ||
| orienteering 1:40:00 [2] **** | |
| shoes: Jalas Black-Red | ||
| Kurosaka- frustrated and tired, shoe fell apart-piece of ****
i-made mistake had to relocate i-(re)focus | ||
Friday Jul 29 | ||
| orienteering 55:00 [3] *** | |
| shoes: Jalas Black-Red | ||
| Tabara -tough climbs
+route planning reading ahead trying to get images of terrain i-check compass/aware of parallel features i-clearer images | ||
| orienteering 20:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| same as above but (1) | ||
Thursday Jul 28 | ||
| Note | |
| (rest day) | ||
| tired | ||
Wednesday Jul 27 | ||
| orienteering race 13:21 [4] *** | |
| shoes: Jalas Black-Red | ||
| Uji -near Kyoto
park/forest sprint time trial with Ikis, Miyagwa-san, Saki and some Kyoto Univ runners. Legs were heavy-not warmed up enough no big errors was able to figure out the map i- route choice i- concentration with others around | ||
| running warm up/down 10:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| orienteering race 11:30 [4] *** | |
| shoes: Jalas Black-Red | ||
| sprint #2 felt better phys
+ good tech-AP Orient routes I concentrate with others there | ||
| running warm up/down 10:00 [1] | |
| shoes: Jalas Black-Red | ||
| orienteering 35:00 [1] *** | |
| shoes: Asics Eagle Trail | ||
| hike up Mt Daimonji and run for 5 controls on map.
steepest/greenest map I have been on. Tired and afraid of getting injured so went back sooner than intended | ||
Tuesday Jul 26 | ||
| Note | |
| (rest day) | ||
Monday Jul 25 | ||
| orienteering 47:08 [2] *** | |
| ahr:141 shoes: Jalas Black-Red | ||
| middle training on Aoyama.
not smooth; had to relocate | ||
| orienteering 33:00 [4] *** | |
| shoes: Asics Eagle Trail | ||
| pm-route choice on 1:15 long legs | ||
| orienteering 1:15:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| took longer than I planned. forgot pickup spot and ended up running around trying to find the others(they were doing a different exercise) eventually they found me...oops
super tired by the end | ||
Sunday Jul 24 | ||
| orienteering race (time trial) 26:09 [3] *** | |
| ahr:151 spiked:9/11c shoes: Jalas Black-Red | ||
| Middle course w/Japan team at Aoyama plateau
settled down after #1. just went 80%and tried to be sure | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black-Red | ||
| orienteering 17:37 [3] *** | |
| ahr:151 shoes: Jalas Black-Red | ||
| middle dist course. no large mistakes
Impr -flow, reading ahead | ||
| running warm up/down 5:00 [1] | |
| shoes: Jalas Black-Red | ||
| orienteering 25:00 [2] *** | |
| ahr:142 shoes: Jalas Black-Red | ||
| pm-middle training | ||
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black-Red | ||
Saturday Jul 23 | ||
| running intervals 7:30 [5] | |
| shoes: Asics Eagle Trail | ||
| 15x30 secs w/1:10 rec
w/P behind the hostel in Tsu | ||
| running warm up/down 1:23:00 [1] | |
| shoes: Asics Eagle Trail | ||
| and recovery | ||
Friday Jul 22 | ||
| running 45:00 [1] | |
| shoes: Asics Eagle Trail | ||
| am -on beach by Shanan | ||
Thursday Jul 21 | ||
| running intervals 16:00 [4] | |
| shoes: Asics Eagle Trail | ||
| Tokyo-park by Tokyo tower
4x4 min w/3rec flet very heavy in the legs. hot and humid | ||
| running warm up/down 35:00 [1] | |
| shoes: Asics Eagle Trail | ||
| and recovery | ||
Wednesday Jul 20 | ||
| running 45:00 [1] | |
| shoes: Asics Eagle Trail | ||
| running on trails at Kameyama. looked at shrines and temples | ||
Tuesday Jul 19 | ||
| Note | |
| lost day travelling to Japan | ||
Sunday Jul 17 | ||
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black-Red | ||
| orienteering race 1:14:00 [4] *** | |
| shoes: Jalas Black-Red | ||
| COC day 2 | ||
Saturday Jul 16 | ||
| running warm up/down 30:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| orienteering race 1:20:00 [4] *** | |
| shoes: Jalas Black-Red | ||
| COC classic day 1 | ||
Friday Jul 15 | ||
| running warm up/down 25:00 [1] | |
| shoes: Jalas Black-Red | ||
| orienteering race 36:00 [4] *** | |
| shoes: Jalas Black-Red | ||
| COC short. | ||
Thursday Jul 14 | ||
| Event: Canadian Orienteering Championships 2005 | ||
| orienteering 25:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| COC model event | ||
| orienteering 5:00 [4] *** | |
| shoes: Jalas Black-Red | ||
| a couple of hard legs | ||
Wednesday Jul 13 | ||
| orienteering race (Bmeet) 38:00 [4] *** | |
| shoes: Jalas Black white sole | ||
| Paddy's Pond score O put on by katherine | ||
Tuesday Jul 12 | ||
| Note | |
| (rest day) | ||
| got a massage from PJ | ||
Monday Jul 11 | ||
| Note | |
| weight:60.3kg (rest day) | ||
Sunday Jul 10 | ||
| orienteering 1:10:00 [1] ** | |
| shoes: Asics Eagle Trail | ||
| hanging controls and ribbons for adv run.
| ||
| orienteering 1:10:00 [2] *** | |
| shoes: Asics Eagle Trail | ||
| picking up adv section for adv run. | ||
Saturday Jul 9 | ||
| orienteering (course) 1:39:23 [4] *** 11.5 km (8:39 / km) +435m 7:16 / km | |
| spiked:20/23c shoes: Jalas Black red sole | ||
| ran course on CHadburn. Not bad. a couple of mistakes in the easier stuff. Very good in the technical. | ||
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black red sole | ||
Friday Jul 8 | ||
| orienteering 1:40:00 [2] ** | |
| shoes: Jalas Black red sole | ||
| hanging flags for Adv Run.
| ||
Thursday Jul 7 | ||
| running intervals 12:00 [5] | |
| slept:6.0 shoes: Jalas Black-Red | ||
| 12x1 min w/~1:30 rec. Hard through the terrain not looking at map. stop relocate go again. On the fun zone of Long Lake so it was quite tricky in spots. w/P and PJ.
Worked pretty well considering we ended each interval quite a ways apart. Confirmed with each other where we thought we were. Felt quite good. legs were a bit heavy by the end. | ||
| orienteering warm up/down 42:00 [1] ***** | |
| shoes: Jalas Black-Red | ||
| and recovery.
relocation practice. even more challenging because we were breathing so hard after the intervals. Cool and helpful session I think | ||
Wednesday Jul 6 | ||
| orienteering 45:00 [1] ** | |
| weight:60.8kg shoes: Asics Eagle Trail | ||
| hanging flags for jrs. coaching | ||
Tuesday Jul 5 | ||
| orienteering 38:15 [4] **** 4.2 km (9:06 / km) | |
| spiked:10/13c weight:61.2kg shoes: Jalas Black-Red | ||
| ran Ross' Wed training course.
First 3 controls were intentionally bashing through the green and running sidehill rather than just running around on the road. pretty good run. Fairly smooth. Needed to read ahead a little bit more. P was 50' PJ 52' | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black-Red | ||
| running hills 10:00 [5] | |
| shoes: Asics XC | ||
| Marsh Powerline hill off the corner of Hayes Cres.
Halfway trail to the top. 10x ~1 min of steep hill w/ 1:30 rec Fastest was high 58" most were 59" -60" after course on map | ||
| running warm up/down 20:00 [1] | |
| shoes: Asics XC | ||
| and recovery. | ||
Monday Jul 4 | ||
| Note | |
| (rest day) | ||
Sunday Jul 3 | ||
| hiking 1:05:00 [1] | |
| weight:60.8kg shoes: Asics Eagle Trail | ||
| Up Mt Lorne w/P. Time in zone. Gone for 4:15 total. | ||
| running hills 55:00 [2] | |
| shoes: Asics Eagle Trail | ||
| run further up the mountain while P started down. across the alpine and up before running down to catch up with her. definitely good leg strength/climbing practice | ||
Saturday Jul 2 | ||
| orienteering race 51:13 [4] *** 6.85 km (7:29 / km) +410m 5:45 / km | |
| spiked:15/18c slept:8.0 shoes: Jalas Black red sole | ||
| Relay simulation. P planned for us to come together and separate and come together. It didn't work out that way. Only saw Pam once out there. Went the wrong way right off the start so obviously need to focus on basics(like going to number one and not #14. Lost about 30 secs. maybe lost about 1:30 in little mistakes otherwise. Spent 30 secs at #7. the boulder beside the road was no longer there!confused me-who would take a boulder? Maybe when if they were fixing the road.
good focus and good speed. Legs were a bit tired from thurs. but not too bad. It is totally doable | ||
| C • 2 | ||
| running warm up/down 15:00 [1] | |
| shoes: Jalas Black red sole | ||
Friday Jul 1 | ||
| Note | |
| weight:63kg (rest day) | ||