Friday May 30 |
 | running warm up/down 30:00 [1] | |
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| run from hotel to UdeM campus |
| orienteering 11:00 [4] | |
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| race pace of a little sprint on the campus. Fun to run on a map I didn't know even if it was fairly simplistic. managed to keep a good flow but legs still felt sluggish. |
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| C • We were this close... 2 |
| visualization 15 [0] | |
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| a bit of my run today around UdeM and a bit on activation level using last year's COC sprint.
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Wednesday May 28 |
| mental (relaxation) 10 [0] | |
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Tuesday May 27 |
| other (badminton) 15:00 [1] | |
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| 30 mins of badminton at lunch |
| running warm up/down 30:00 [1] | |
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| before and after the 5k Fun Run |
| running race 17:28 [4] | |
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| 5k fun run
picked the wrong evening to try to run a good time. Super windy! I would guess that it cost me at least 30 secs but I felt pretty flat anyway and even 30 secs faster would be a pretty brutal time. Not sure what the issue is but am going to take it easy for the rest of the week. I hope i will start feeling better. |
| mental (relax) 15 [0] | |
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| relaxation practice after mtg with Tracey |
Monday May 26 |
| orienteering 1:00:00 [2] | |
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| control picking on Long Lake. good flow and good images of the terrain. a chance to relocate a couple of times-managed that pretty well |
| map study 45 [0] | |
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| Looking at various sprint courses. focussing on making quick decisions for routes choices. |
| mental 10 [0] | |
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| relaxation in the sunshine |
Sunday May 25 |
| running 1:25:00 [1] | |
| ahr:117 max:141 |
| easy run with Don's group. trail up above Rabbit's Foot. |
| running 35:00 [1] | |
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| around Paddy's Pond with map in hand. |
| map study 35 [0] | |
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| looking at Sandra's sprint course while doing an easy run. |
Saturday May 24 |
| strength (pilates) 30:00 [5] | |
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| orienteering 45:00 [2] | |
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| control picking on Long Lake |
| strength 4:00 [5] | |
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| weights until my old flimsy squat rack came apart and the weights went crashing to the ground. oops. some minor damage to the house and fortunately none to me |
| running 15:00 [1] | |
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| warmdown |
Friday May 23 |
| running hills 13:00 [4] | |
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| 3:17, 3:15, 3:22, 3:19 on hill at the end of Ponderosa. from college at lunch.
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| running intervals 4:00 [5] | |
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| 10 warmup
4x30 sec on flat bit of dirt access road behind college
5min
4x3min
6min
4x30
10 min |
| running warm up/down 50:00 [1] | |
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| and recovery |
| orienteering 30:00 [1] | |
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| coaching the kids in the evening. Jennifer was feeling under the weather so ended up staying back with her and walking around a bit. Ran to catch up with the others after their first loop and then back to the cars afterwards. |
Wednesday May 21 |
| running 45:00 [1] | |
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| run with Don and the soccer kids from FH up by fishladder and backwards down peewee. |
| running 1:05:00 [1] | |
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| nice run with Don and the crew in Riverdale. Out along Schwatka and back along the yellow |
Sunday May 18 |
| running warm up/down 10:00 [1] | |
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| orienteering race 1:45:00 [3] | |
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| Long at trials. brutal. |
Saturday May 17 |
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| Event: National Capital Orienteering Festival
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| orienteering race 35:00 [4] **** | |
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| Middle at Trials. Kind of screwed this one up with several small mistakes and one of 2:30.
I posted the maps on my blog
http://dl1.yukoncollege.yk.ca/brent |
| orienteering race 13:14 [4] | |
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| sprint at trials. quite good technically. felt a bit sluggish physically. |
| running warm up/down 40:00 [1] | |
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Friday May 16 |
| orienteering 1:15:00 [2] | |
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| ran over from Claire and Andrew's. training on Mackenzie King. ended up being longer and harder than I wanted it to be. oh well. |
| orienteering 1:00 [0] | |
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| map walk at Lac Philippe in the morning. |
Wednesday May 14 |
| orienteering 45:00 [1] | |
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| jog around jr training with a couple of the kids |
Tuesday May 13 |
| Note | |
| weight:60kg (rest day) |
| felt a bit tired. Definitely needed. |
Monday May 12 |
| running warm up/down 30:00 [1] | |
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| Magnusson to Biathlon and back |
| orienteering 21:15 [4] *** 2.7 km (7:52 / km) | |
| ahr:157 max:173 |
| Chase from Barebones in 2004 at race pace. Felt good. |
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| C • chase 2 |
Sunday May 11 |
| running warm up/down 10:00 [1] | |
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| run to the start. |
| orienteering 1:05:00 [1] | |
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| Technical course on Copper King. technical tricky areas. Practice using control descriptions, sidehills and height judgement. Nice flow, good training. |
| visualization 15 [0] | |
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| before and after. focussing on the positive feeling of flow |
Saturday May 10 |
| orienteering 2:35:00 [1] | |
| ahr:126 |
| easy control picking on War Eagle. Good focus/refocus today. Some of the time was in (2). |
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| C • 1 |
Friday May 9 |
| orienteering 50:00 [1] ***** | |
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| control picking on War Eagle. Very tough technically. Made slightly easier by Justine hanging ribbons for us...most of which were in the right place;-) |
| mental 10 [1] | |
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| reframing the troubles from the training |
Thursday May 8 |
| running warm up/down 12:00 [1] | |
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| quick warmup/down before sprint downtown. |
| orienteering race 9:54 [4] 2.7 km (3:40 / km) | |
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| sprint on downtown map. permanent course for elder active. simplistic but fun to have markers out there for me. was able to read ahead but didn't really have flow. It felt like a struggle.
Intended to go to the WH4 run but with my mom and sister visiting it just didn't work out. Just as well. Felt a bit tired. |
Wednesday May 7 |
| running warm up/down 30:00 [1] | |
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| orienteering 41:10 [4] | |
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| Wed night meet at Miles Canyon. Used it as a run through of my prerace plan before trials. Went pretty well. It was a good run through because I had lots of different distractions but I think I mostly coped very well. First thing was my sister and my 2yr old niece are visiting. They were supposed to come on Sun but my niece has been sick so they arrived at the exact same time as the meet. I got a ride down with Barbara and my mom and Pippa went to pick them up . Barbara drew my map and did a call up for me. so that was cool. I think I managed to get pretty excited about it. Emailing people and having Barbara do my map etc worked. I was able to go through my pre-race and get pretty relaxed beforehand. Control number one was hung in the wrong place. I was sure I was in the right place so figured they had hung it on the wrong boulder so preceded to a nearby boulder and voila! Ross gave me shit afterwards for not taking the time to put it in the right place, but I told him I was doing my trials run through;-) the next couple were good. then there was another control that was hung in a poorly mapped area. Again I was in the middle of the circle and I couldn't see the control I went back and forth sure I was in the right spot and thinking they had hung it in the wrong spot again. Actually it was a contour down even though it appeared to be on the top of the ridge on the map. I lost about 1:30 there. Then I was running along and I heard Barbara yelling at me. I tried to stay focussed, looked at my map until finally I realized she was yelling, "Bear!"
I stopped for a second and then did a detour around the area where the bear was. The last challenge was that the end had a long trail run. I was tempted to go straight through the forest but I told myself that if this were the trials I would take the fastest route so I ran in on the trails. I kind of zoned out and missed 15-30 sec on the last control which was super easy. After all that. I think it went pretty well all things considered. Definitely a couple of things to keep in mind for next week.
My back was sore beforehand and I was a little bit worried in the warmup but it ended up loosening up more and more as the race went on. Actually felt decent at the end. |
| mental 30 [0] | |
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| pre-race run through and reframing afterward. |
Tuesday May 6 |
| running 30:00 [1] | |
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| easy run to warm up |
| strength (weights, core, balance) 35:00 [5] | |
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| increased the reps.
3x8 squats @260
3x8 calves
3x5 one leg @150
3x10 hamstrings on the ball
strained my back again. I thought it was good but overdid it. :-(
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| running warm up/down 5:00 [1] | |
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| on mill after |
| map study 35 [0] | |
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| while running |
Monday May 5 |
| visualization 10 [0] | |
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| scenario
end of my loading block. quite tired so I took a day off. |
Sunday May 4 |
| orienteering 1:30:00 [1] | |
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| on War Eagle. not the best concentration even though that was my goal. very tired at the end. Still feeling yesterday. Glad to finish the last workout of this loading block.
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| visualization 10 [0] | |
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| reframing of a couple of the legs from the training. |
Saturday May 3 |
| running intervals 24:00 [4] | |
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| a.m. 6x4 w 3 rec on Thompson/Wilson hill. felt relatively good.
4:00, 4:00, 3:59, 4:00, 4:00, 4:02.5
Pretty pleased with the even pacing. The last couple felt very hard. My HR monitor was doing weird things and telling me my Hr was above my max. |
| running warm up/down 40:00 [1] | |
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| and recovery. |
| map study 24 [0] | |
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| while reading the map. Felt quite confortable reading and pushing hard. Happy with images of the terrain |
| strength (pilates) 30:00 [5] | |
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Friday May 2 |
| running 45:00 [1] | |
| ahr:125 max:142 |
| easy run from work at lunch |
| visualization 45 [0] | |
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| rerunning the course from yesterday during my run. Did some more reframing.
got stronger images than yesterday |
Thursday May 1 |
| orienteering warm up/down 30:00 [1] * | |
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| jog up to the top end of Grey Mtn from Magnusson parking and back. mostly on trails. |
| orienteering 49:00  *** 5.5 km (8:55 / km) +250m 7:16 / km | |
| ahr:157 max:167 |
| ended up being a very physically tough course. hadn't intended to be out there quite so long. I think it was a good quality workout at any rate.
one mistake where I just didn't trust myself. |
| visualization (reframing) 10 [0] | |
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| worked getting good images of myself doing the "trouble" sections well. Fixed them |