Training Archive: theshadowIn the 31 days ending 2006-07-31:
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| 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 | M | ||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| running warm up/down 15:00 [1] | |
| shoes: integrator2 | ||
| warm down with Ben. Nice to see some of the Canadians around for the WOC Tour event
I have added some more stuff to my blog. A little about the non-orienteering and some more about my WOC race http://dl1.yukoncollege.yk.ca/brent/ | ||
| orienteering race 54:25 [3] *** 8.1 mi (6:42 / mi) | |
| shoes: integrator2 | ||
| WOC Tour Open 1 course. Battery on HRM died so not sure about HR. Ran almost at race pace but legs were tired so I was kind of cruising along.
Fun area with lots of trails. No major mistakes. A bit sloppy in a couple of places. DIdn't know that they had allowed crossing of a small river (more like a wide creek) even though it was marked as uncrossable so I ran a long way around to bridges on a couple of legs and lost some time there. Tried to maintain speed through the controls and plan ahead. Succeeded somewhat. | ||
| orienteering 15:14 [3] *** | |
| shoes: Asics Gel lyte | ||
| ran the sprint model event course on Botanisk Have. It was lots of fun. Reminded me a little of QE Park in Van with the hillside and lots of individually mapped trees. Some good route choice. Not all out but at a decent pace. One small mistake and a little bit of hesitation in a couple of places.
Really fun area and nice to get some practice on a ISSOM map. Having controls out there made it even better. | ||
| running warm up/down 10:00 [1] | |
| shoes: Asics Gel lyte | ||
Sunday Jul 30 | ||
| running warm up/down 20:00 [1] | |
| shoes: integrator2 | ||
| orienteering race 1:19:25 [3] *** 10.7 km (7:25 / km) | |
| ahr:165 max:178 shoes: integrator2 | ||
| Not the race I wanted but not a disaster either. I think I would have had to run absolutely perfectly to qualify. even then I may not have been fast enough.
As it was several major mistakes put me well back. I will comment more after I have looked at the map and splits more carefully. Nice woods and cool atmosphere so just really happy to have gotten to run this race. Pics of the map. Sorry I don't have a scanner but gives an idea of the terrain. http://dl1.yukoncollege.yk.ca/brent/ The blog is up and working again, Nev | ||
| C • Routes 2 | ||
Saturday Jul 29 | ||
| running 25:00 [1] | |
| ahr:113 shoes: Asics Gel lyte | ||
| easy run with MrP and Falcon through Risskov near our accomodations. did a couple of strides near the end. | ||
| C • blog 9 | ||
Friday Jul 28 | ||
| Event: WOC 2006 | ||
| orienteering 20:00 [1] **** | |
| shoes: integrator2 | ||
| on the model. jogged around. walked the hills. did a few controls at race pace. | ||
| orienteering 10:00 [3] **** | |
| max:155 shoes: integrator2 | ||
| same as above. did a couple strides on teh way back
an update from Denmark at http://dl1.yukoncollege.yk.ca/brent/ | ||
Thursday Jul 27 | ||
| orienteering 18:00 [3] *** | |
| ahr:148 max:166 shoes: integrator2 | ||
| short course at race pace | ||
| running warm up/down 15:00 [1] | |
| incl. some strides | ||
Wednesday Jul 26 | ||
| running warm up/down 15:00 [1] | |
| incl some strides | ||
| orienteering 12:00 [3] *** | |
| ahr:148 max:163 shoes: integrator2 | ||
| short course on Soenderskov at race pace for some of it | ||
Tuesday Jul 25 | ||
| Note | |
| (rest day) | ||
| a bit tired so a day off. went for a map walk while J,PJ, Patrick and Louise ran on Soenderskov | ||
Monday Jul 24 | ||
| running warm up/down 1:00:00 [1] | |
| ahr:135 shoes: Asics Gel lyte | ||
| a bit of a run to the map and back made this longer than I wanted it to be | ||
| orienteering 16:30 [4] *** | |
| shoes: integrator2 | ||
| ran a course on vesterskov in the flat section with focus on speed on the paths and precision into the bland controls. Good orienteering but heavy legs.
Very easy days from here on in. a little more on my DK experience so far... http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| C • It's getting close... 2 | ||
Sunday Jul 23 | ||
| orienteering 1:05:00 [2] **** | |
| ahr:126 max:151 shoes: integrator2 | ||
| Nordskov. a control picking exercise with Sam, Hill and 'Zanne where we each hung 3. I had good flow and read ahead well. having even just a piece of toilet paper makes a difference. I was going to do a second workout but felt a bit bagged from yesterday so passed. | ||
| C • Its hard to find 'traces of Za... 2 | ||
Saturday Jul 22 | ||
| running warm up/down 35:00 [1] | |
| shoes: integrator2 | ||
| a long jog to the start. but it meant I was definitely warmed up | ||
| orienteering race 1:45:00 [3] **** | |
| ahr:152 max:165 spiked:31/33c shoes: integrator2 | ||
| ran the GB test race for the long on Nordskov. Felt okay physically. I was able to stay quite focused for the whole thing and aside from a couple of small mistakes o'd pretty well. Probably could have been a little bit faster if I had had controls out there as well. a few more days to get adjusted to this time zone, a taper and a little bit more time in the Danish forest and I will be ready to do my best performance. | ||
Friday Jul 21 | ||
| orienteering 1:15:00 [2] *** | |
| ahr:140 max:160 slept:4.0 shoes: integrator2 | ||
| Ran a course on Soenderskov that the Aussies had done. Danielle was nice enough to drive me out there even though she had decided not to train. Felt really good which was surprising given the lack of sleep. partly due to the time difference, partly due to some old guy snoring like a freight train in our hostel room. the ear plugs had absolutely no effect!
No big mistakes and good map contact. Need to work on getting some flow through the controls and looking more carefully at the route choices. | ||
| C • Nice work... 4 | ||
Thursday Jul 20 | ||
| orienteering 40:00 [2] *** | |
| ahr:134 max:156 slept:5.0 shoes: integrator2 | ||
| short little control picking course on Soenderskov with the aussie girls. nice of them to give me a lift.
a bit out of it. seemed like i spent a lot of time at each control just going "what am I doing now?" jet lag may have something to do with that. awake much of the night even though i was really tired | ||
Wednesday Jul 19 | ||
| Note | |
| travelling to Europe. essentially a non-existent day. | ||
Tuesday Jul 18 | ||
| orienteering 26:15 [3] **** 4.4 km (5:58 / km) | |
| max:167 shoes: Asics Gel lyte | ||
| Ran an old WET course that Marta had in QE park
did pretty well. one mistake up in the maze of the gardens at the top. Cool to see Marta on the plane. super nice of her to give me a course to run, a place to shower after the workout and a ride to the airport. We went to a good sushi place for lunch. my long stopover in Van went by pretty quickly:) | ||
| running intervals 9:00 [5] | |
| shoes: Asics Gel lyte | ||
| 10 min rec after course
10x30 sec hills in QE park w45 rec 10 mins 8x30sec flat with 30 rec | ||
| running warm up/down 1:05:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery for the above workouts | ||
Sunday Jul 16 | ||
| running warm up/down 20:00 [1] | |
| shoes: integrator2 | ||
| orienteering race 1:18:00 [4] **** | |
| ahr:160 max:171 shoes: integrator2 | ||
| Not the end to the weekend that I wanted. Had trouble with the compass and was focussing too much on results.
More on the entire Westerns weekend including maps at http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| orienteering 6:20 [2] *** | |
| shoes: integrator2 | ||
| well sort of orienteering... BEER-O!
Check out the write-up above for more. I will post pics soon. | ||
| C • Beer-O 4 | ||
Saturday Jul 15 | ||
| running warm up/down 20:00 [1] | |
| shoes: integrator2 | ||
| orienteering race 30:15 [4] *** 4.35 km (6:57 / km) +180m 5:46 / km | |
| spiked:13/14c shoes: integrator2 | ||
| Pretty solid run. I had a 40 second error on one control where I went past a re-entrant too low and had to come back to it. Other than that I was able to focus on reading ahead and planning my legs well. Didn't feel that great but I obviously was moving okay.
Magnus ~31 Ben Rattray ~33 | ||
| C • When you heading overseas? 2 | ||
Friday Jul 14 | ||
| Event: Western Canadian Orienteering Championships | ||
| running warm up/down 35:00 [1] | |
| shoes: Asics XC | ||
| W/ some strides before the race. helped P pick up some of the controls after too | ||
| orienteering race 12:11 [4] *** 2.54 km (4:48 / km) | |
| ahr:170 max:178 shoes: Asics XC | ||
| Western Canadians Sprint.
Good run for me. A couple of little bobbles and a poor route choice but no major mistakes. Didn't feel like I had the legs though. | ||
Thursday Jul 13 | ||
| running 25:00 [1] | |
| shoes: Asics XC | ||
| am- Did a short run and some strides to stretch the legs out a bit | ||
Wednesday Jul 12 | ||
| Note | |
| (rest day) | ||
| a much needed day off
some thoughts on the upcoming Western Canadians http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
Tuesday Jul 11 | ||
| strength 30:00 [1] | |
| pilates. some core and leg strength stuff | ||
| orienteering 1:15:00 [2] **** | |
| ahr:144 max:167 | ||
| traffic light course on Grey mtn. | ||
Monday Jul 10 | ||
| running 50:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| easy run with Patrick and Pam over to Lobird and back from Copper Ridge. | ||
Sunday Jul 9 | ||
| running 35:00 [1] | |
| ahr:120 shoes: Asics Eagle Trail V | ||
| easy run in the morning to try and loosen up. a bit stiff from yesterday's long run | ||
| running warm up/down 30:00 [1] | |
| shoes: integrator2 | ||
| Headed out to Mt Lorne after the football match. Kind of wondering what the hell was going on with Zizou. Exciting game. Dd this before and after the short course. | ||
| orienteering 19:13 [3] **** 3.5 mi (5:29 / mi) | |
| ahr:162 max:169 shoes: integrator2 | ||
| O'd pretty well. one mistake on a difficult control and with no flags took some time making sure I was where I thought I was.
Legs were a bit heavy from yesterday. Felt I was working hard but the HR just wasn't coming up. Difficult to do such short legs with a 1:15 map too. | ||
| C • Careful , Brent. Several runs ... 2 | ||
| orienteering 25:00 [2] *** | |
| shoes: integrator2 | ||
| compass practice on the flat part of Mt Lorne. I need some work on this:-( Mostly good technique but need to have a better judgement of distance. Tough because there are absolutely no contours to go on yet the terrain isn't totally flat. I think it could use some formlines anyway. | ||
Saturday Jul 8 | ||
| strength 30:00 [1] | |
| pilates class | ||
| orienteering long 2:15:00 [2] **** | |
| ahr:137 shoes: ice bug mr2 | ||
| Good to do a long run in the terrain. Had trouble getting my head into the nav at the beginning. Eventually, settled down. | ||
Friday Jul 7 | ||
| orienteering 15:30 [4] **** | |
| ahr:161 max:174 shoes: integrator2 | ||
| Forest sprint. I ran very well. Had trouble on one control a big boulder that was barely a boulder at all. My legs felt a bit heavy on the hills though.
I added some thoughts on my WOC Goals to my blog a couple of days ago http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| running warm up/down 25:00 [1] | |
| shoes: integrator2 | ||
| in the morning with Patrick before and after the sprint. | ||
| running intervals 15:00 [4] | |
| max:174 shoes: Asics Gel lyte | ||
| 5x3 mins w/3 rec with Patrick on trails by Paddy's Pond. Shorter and faster this time. Able to keep up with the youngster today.
Did 7xstrides afterwards. | ||
| running warm up/down 1:10:00 [1] | |
| shoes: Asics Gel lyte | ||
| includes time doing strides | ||
Wednesday Jul 5 | ||
| orienteering 30:00 [1] ** | |
| shoes: Asics Eagle Trail V | ||
| shadowing some of the older juniors | ||
| mountain biking 1:25:00 [1] | |
| decided to do some alternate training. In the end, I have not given my body a break at all...
On a downhill out by Miles Canyon my rear brake cable pulled out and all of a sudden I found myself flying down with only my front brake. The end result was a spectacular crash, which could have been worse as I narrowly missed a tree. I now have a nice case of dirt rash down my left forearm and shoulder, whiplash (which Pam is going to massage this afternoon), a cracked helmet (which saved me from having no more than a headache), and a bike in need of repair. Oh yeah, and a greater fear of downhills on a mountain bike. | ||
| C • MTB Training 2 | ||
Tuesday Jul 4 | ||
| running warm up/down 25:00 [1] | |
| shoes: integrator2 | ||
| orienteering 35:00 [3] **** | |
| max:169 shoes: integrator2 | ||
| Otervals on the far end of Chadburn. Longer legs and extreme hills with some tricky sections. Forking between my course and Patrick's. HR didn't come up that high even though I was pushing hard. I had heavy legs. Maybe a bit tired? | ||
| orienteering 10:00 [1] **** | |
| shoes: integrator2 | ||
| slower sections | ||
| strength 30:00 [1] | |
| pilates for 1 hour over lunch | ||
Monday Jul 3 | ||
| orienteering 1:15:00 [2] **** | |
| ahr:141 max:159 shoes: integrator2 | ||
| control picking and follow John with Patrick at Miles Canyon.
legs felt heavy after the walking in Kluane and sitting in the car . | ||
Sunday Jul 2 | ||
| running 1:40:00 [1] | |
| ahr:130 max:149 shoes: Asics Eagle Trail V | ||
| Run in the mountains above Fish Lake with Mr Pither. Great day to be up there. Sunny, warm and still.
Some pics from today's training. http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
Saturday Jul 1 | ||
| running warm up/down 35:00 [1] | |
| shoes: VJ integrator | ||
| along the trail marathon trail above Schwatka Lake. Ran to the boat docs from Miles Canyon Lookout to warm down | ||
| orienteering 18:00 [2] *** | |
| shoes: VJ integrator | ||
| part of the same workout below. time in (2) | ||
| orienteering 28:00 [3] *** | |
| shoes: VJ integrator | ||
| same workout as above/below | ||
| orienteering 18:00 [4] *** | |
| ahr:168 max:176 spiked:16/18c shoes: VJ integrator | ||
| Hr data is for entire run. Ran the women's long from last years Yukon Champs on Ear lake. Ran it almost like a race. Didn't give it everything on the hills but my HR seemed to go way up anyway. Felt pretty good. Good concentration. a couple little bobbles.
64min. Ross did it in 77 and Pam in 82 in Sept. | ||