Thursday Aug 31 |
 | running 1:45:00 [1] | |
| ahr:117 shoes: Asics Cumulus |
| very easy run. Almost didn't go out but once I got going it was so nice. so i just kept going and going. Funny how you can start out feeling like such shit and then feel great
explored some newly created mtn bike trails between Granger and Lobird then looped back behind Copper Ridge . I think I will try them out on my bike this weekend |
Wednesday Aug 30 |
| orienteering 15:00 [1] ** | |
| weight:58.1kg shoes: Asics Cumulus |
| Running around hanging controls and ribbons for the junior training. Played capture the flag.
Check out the map and a brief explanation at
http://dl1.yukoncollege.yk.ca/brent |
| running warm up/down 25:00 [1] | |
| shoes: Asics Cumulus |
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| running intervals 16:40 [4] | |
| max:171 shoes: Asics Cumulus |
| 5xlobird hill ~3:20 w ~3:00rec
Didn't feel great but it was good to get out there after a few days off. |
| running 12:00 [1] | |
| shoes: Asics Cumulus |
| recovery |
Tuesday Aug 29 |
| Note | |
| (rest day) |
| still tired. Pippa is sick, too, I am scared I will catch it, so rested more. |
Monday Aug 28 |
| Note | |
| (rest day) |
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Sunday Aug 27 |
| orienteering race 1:34:59 [3] *** 11.77 km (8:04 / km) +240m 7:19 / km | |
| ahr:158 max:169 spiked:26/30c shoes: integrator2 |
| COC long. Fun to run a true long course. A few too many mistakes but a decent run and a good effort physically.
Map with comments at
http://dl1.yukoncollege.yk.ca/brent |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
| 10 min warmup and a bit of a jog to the car and back for a warmdown |
Saturday Aug 26 |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
| w/some strides. |
| orienteering race 44:34 [4] **** | |
| shoes: integrator2 |
| COC Middle my goal was to run cleanly by slowing down and being sure. So I was disappointed with the mistakes I made. Especially on 15. Others also clearly had problems, too. Third place made me feel better about the whole thing...
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| C • 15 wuz wonky 3 |
| running warm up/down 35:00 [1] | |
| shoes: integrator2 |
| First a longer than normal warmdown because I missed the flagged route back to the car - that was probably a good thing.
a couple hours later... warmup before the sprint with some strides. Made sure I was good and loose and the legs actually felt pretty good despite the earlier race. I think making sure you cool down properly and refuel right away makes a big difference. |
| orienteering race 15:45 [4] **** 2.85 km (5:32 / km) +72m 4:54 / km | |
| max:177 spiked:20/21c shoes: integrator2 |
| COC sprint The sprint race was the highlight of the weekend. Awesome course, really nice and very appropriate terrain. Made all that much better by one of my better performances of the season. I really slowed down and made sure I didn't make any major mistakes. At the majority of the controls I think I ended up standing still or walking for a few seconds until I got a clear picture of what the next leg looked like. This clearly paid off. A few small mistakes, maybe a couple of questionable routes, and one small nav mistake on 17 where I didn't see the trail on the south side of the creek.
More comments to come in the blog |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
| good warmdown with Wil to pick up my jacket from the start |
Friday Aug 25 |
| orienteering 45:00 [2] **** | |
| shoes: integrator2 |
| A jog around on the model map in the pouring rain turned into a relocation exercise. Couldn't really figure it out that much. Left just trying to focus on the controls I had done well. It made my race strategy to be safe and sure seem all that much more important. |
Thursday Aug 24 |
| Note | |
| weight:59kg (rest day) |
| travel |
Wednesday Aug 23 |
| orienteering 45:00 [2] *** | |
| shoes: Jalas Black red sole |
| score-0 B-meet that I just used as training. did a couple of controls a bit harder to stretch out the legs a bit. intensity 2 was probably the average. did some harder and most slower |
Tuesday Aug 22 |
| running warm up/down 30:00 [1] | |
| shoes: Asics Cumulus |
| parked at FH Collins and ran along the riverfront trail to the start of the sprint. that way I was sure to get a good warmup. did some strides beforehand too. |
| orienteering tempo 7:01 [4] *** 1.68 km (4:11 / km) | |
| ahr:161 max:169 spiked:8/8c shoes: Asics Cumulus |
| short advanced sprint course from WCOC. Ran cleanly and felt pretty good. Pushed hard and was tired at the end. |
Monday Aug 21 |
| Note | |
| (rest day) |
| lazing around. felt really tired. had a nap and went to bed early and still super tired this morning. Hope I'm not coming down with something. |
Sunday Aug 20 |
| orienteering 1:15:00 [2] **** | |
| ahr:132 max:154 spiked:23/24c shoes: Jalas Black-Red |
| Long Lake South. Good job of preventing errors and re-focusing. Need to pay attention to the numbers. Did the butterfly loop in the wrong order. ooops! |
Saturday Aug 19 |
| running warm up/down 35:00 [1] | |
| shoes: integrator2 |
| easy run around Long Lake to warmup and down. |
| orienteering 35:43 [3] **** 4.6 km (7:46 / km) | |
| ahr:154 max:165 spiked:9/10c weight:59kg shoes: integrator2 |
| Ran the course from the Long Lake B-meet held when I was away in Europe. No flags in the woods but tried to treat it like a race.
Navigated well, slowed down and made sure through the technical bits. Had a bit of loss of concentration on the second to last control (an easier leg) and made a parallel error that probably cost me 40 secs. Full concentration until the end!! |
Friday Aug 18 |
| orienteering 1:15:00 [1] **** | |
| ahr:132 spiked:29/31c |
| control picking on Yukon College. Mind drifted a couple of times but I was able to get it back together with minimal time loss. |
Thursday Aug 17 |
| form exercises 15:00 [2] | |
| shoes: Asics Cumulus |
| Ran into Rodney and Kevin. Had planned to do intervals down on teh riverfront trail and they were too. Lucky for me to have someone to do them with. They were doing some form exercises before intervals so I joined them for those, too. Kevin had some extra ones that I have never done before. loose fast steps, scissors kicks. |
| running intervals 15:20 [4] | |
| max:174 shoes: Asics Cumulus |
| 5x3 w/3rec with Rod and Kevin. Awesome to do them with those guys. Rodney was totally dogging it on the others cause on the last we ran a marked km and while I faded to about 3:20 pace he ran his in 3:01. I'm guessing the other ones were at ~3:10-15 pace. |
| running warm up/down 50:00 [1] | |
| shoes: Asics Cumulus |
| and recovery
I added a race analysis form that AZ gave me to my blog
http://dl1.yukoncollege.yk.ca/brent |
Wednesday Aug 16 |
| orienteering 20:00 [1] ** | |
| (rest day) shoes: Asics Cumulus |
| hanging flags and following some kids a little bit at jr O night
I had planned to do more but my legs felt quite tired and my IT band is a bit sore
Tic-tac-o activity that we did with the juniors explained on the blog
http://dl1.yukoncollege.yk.ca/brent |
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- Splits |
Tuesday Aug 15 |
| running 30:00 [1] | |
| ahr:124 shoes: NB flats |
| easy run at lunch (had lots of time with our inservice today)
Lots of stretching afterwards |
| running warm up/down 45:00 [1] | |
| shoes: Asics Cumulus |
| good warmup and down today. actually ran the 5k again easy for a cool down |
| running race 16:46 [4] 5 km (3:21 / km) vdot: 61.2 | |
| ahr:167 max:173 shoes: NB flats |
| 5K road race. kind of decided to do it last minute. I still felt a bit stiff in the hamstrings from the weekend and wondered whether I should do it or not. Then I thought why not. Totally pleased to be able to just step up and do that. With an easy week before COC's I should be in good shape.
Realized you have to do these fairly regularly to get used to the pacing (I ran the first km in 3:04-oops) and to get used to hurting. It seemed like I kind of lacked the leg speed/or the drive to get my HR up near my max ~178-180. |
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| C • Used to hurtin' 2 |
Monday Aug 14 |
| running 40:00 [1] | |
| ahr:120 max:130 (rest day) shoes: Asics Cumulus |
| easy run and some stretching |
Sunday Aug 13 |
| running warm up/down 20:00 [1] | |
| shoes: Jalas Black red sole |
| Felt a bit sore and heavy in the legs from yesterday's workouts. |
| orienteering tempo 1:11:02 [3] *** 9.26 km (7:40 / km) +300m 6:36 / km | |
| ahr:154 max:166 spiked:20/20c weight:59.4kg shoes: Jalas Black red sole |
| Ran the WCOC course backwards. Just tried to focus on making no mistakes and being really safe. I picked good attack points was really careful going into the controls and leaving them.Stopped to double check if I wasn't entirely sure. This is obviously the way to go!!! Now I just have to do this in a race. Compared with WCOC's (which granted was in the opposite direction) I ran 7 mins faster today, didn't mispunch, used less effort. |
Saturday Aug 12 |
| running warm up/down 20:00 [1] | |
| shoes: integrator2 |
| did a couple of strides before |
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| C • Test 3 |
| orienteering race 23:32 [4] *** | |
| ahr:165 max:171 spiked:10/10c weight:59.4kg shoes: integrator2 |
| second go at the Test Course we set up at the beginning of the season. Knocked ~2:20 off from the first go. Some of that will be familiarity but I felt very good physically as well. |
| running 1:30:00 [1] | |
| ahr:125 max:140 shoes: Asics Cumulus |
| Nice run to Lobird and behind Copper Ridge and McIntyre subdiv, back through the tank farm. I must be getting older because runs through Lobird (spectacular views and nature all around) and the tank farm (ideal location across from the Canada Games Centre) leave me wondering why these places aren't prime real estate. Okay so Lobird is full of run down trailers and yeah the tank farm is undergoing some contamination clean up. Details, details...
A little stiff in the quads and hips at the end. |
| strength 30:00 [1] | |
| |
| pilates class. Picked up Dom on the way there. Glad to have someone as pathetically unflexible as me there. |
Friday Aug 11 |
| orienteering 1:00:00 [2] **** | |
| ahr:140 max:163 spiked:16/18c shoes: Jalas Black-Red |
| On Long Lake. Set a very difficult course in either intricate detail or bland featureless. Focus on picking good attack points and minimizing mistakes. Generally succeeded in doing that. 2 mistakes but caught myself early and adjusted/relocated quickly. Felt very good physically |
Thursday Aug 10 |
| orienteering 1:45:00 [2] *** | |
| spiked:16/20c shoes: Jalas Black-Red |
| Fairly hard long run. ~10-11k super hilly course on the lower part of Grey Mountain. Focus on concentrating for the whole time and being very safe and spiking all the controls.
I had trouble on some of the bearings in the vague terrain. Really need to think about being extra careful in that situation or even using a more circuitous route to a better AP. |
Wednesday Aug 9 |
| orienteering race 38:39 [4] *** 5.2 km (7:26 / km) | |
| spiked:11/12c shoes: Jalas Black red sole |
| Long Adv course Wed night meet on Grey Mtn in the pouring rain.
map and results at
http://dl1.yukoncollege.yk.ca/brent/newsItems/view... |
| running warm up/down 5:00 [1] | |
| shoes: Jalas Black red sole |
| short warmup and no warmdown. stupid but had to get going |
Tuesday Aug 8 |
| running 35:00 [1] | |
| |
| went out despite feeling like crap. Jet lag and lack of sleep catching up with me I think |
Monday Aug 7 |
| running 1:05:00 [1] | |
| shoes: Asics Eagle Trail V |
| run with Rodney around Copper Ridge. Legs felt flat and body felt stiff. Still getting over the travel I think.
Talked alot about my trip and what I'm doing next, kind of trying to talk up O a bit. I think Rod is going to come to NAOC and is keen to do the Hammer adventure run.
With a 15:45 5k I think he could be a star.
Posted a nice pic of the team at http://dl1.yukoncollege.yk.ca/brent |
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| C • 15:45? 10 |
Saturday Aug 5 |
| running 30:00 [1] | |
| shoes: Asics Gel lyte |
| morning run in Risskov before the long journey home. |
Friday Aug 4 |
| orienteering 53:16 [4] **** | |
| shoes: integrator2 |
| tough race at Gjern Bakker. Tricky technical stuff and very physical. made two big mistakes and then a few of smaller ones too. Not happy with my orienteering. Physically I felt dead on the long leg but seemed to recover quite well when I had downhills and easier running. |
| running 30:00 [1] | |
| shoes: Asics Gel lyte |
| easy run around Risskov and then some stretching.
Only did a short warmup today and no warm down so it was good to try to loosen up the legs a bit. |
Thursday Aug 3 |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
| |
| orienteering 1:01:00 [3] *** | |
| shoes: integrator2 |
| when I couldn't run the mens elite because I couldn't start until 11:00 and didn't want to keep AZ waiting I didn't treat the open as a race and just kind of went into it without getting mentally ready. A couple of early mistakes from lack of focus but able to buckle down after that and o'd quite well for the last bit even if I didn't push as hard as I could have |
| running 25:00 [2] | |
| shoes: Asics Gel lyte |
| spin around Risskov and some stretching afterwards |
Wednesday Aug 2 |
| Note | |
| (rest day) |
| ...fun at Legoland came back in time to catch the last of the long final
some pics of Legoland on the blog
http://dl1.yukoncollege.yk.ca/brent |
Tuesday Aug 1 |
| running warm up/down 15:00 [1] | |
| shoes: integrator2 |
| |
| orienteering race 44:53 [4] *** 6.8 km (6:36 / km) | |
| shoes: integrator2 |
| another fun day. same finish area as yesterday.
Lots of paths and kind of flattish terrain. No major mistakes but didn't feel like I had much flow through the controls. Really tried to push the speed and it may have cost me a little in sloppiness.
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