Wednesday Jul 30 |
 | mountain biking 45:00 [1] | |
| (injured) |
| took Sven out. ended up being a bit of an ordeal. First I had to change my tire and it took me awhile to get the new slick off as the bead was super tight. Then we couldn't find Don's shoes for his bike so we had to change the pedals. Then we went and rode Bugaloo. about 1/2 way down I broke my chain. Fortunately I it was mostly flat and I could cut through the cemetary and coast down the road. Sven got to ride the bottom half at least.
I posted notes from Gueorgiou's presentation at oringen on the blog
http://dl1.yukoncollege.yk.ca/brent
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Monday Jul 28 |
| running 40:00 [1] | |
| (injured) |
| nice easy run. very hot but felt nice to get out. achilles was pretty good. i could feel it but it didnt hurt. been doing my exercises fairly regularly teh last few days.
blog server is up again. posted some pics and comments and links to maps from the last 2 races at oringen.
http://dl1.yukoncollege.yk.ca/brent |
Saturday Jul 26 |
| Note | |
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| very tired after all the racing in the last 4 days. hanging out on agneta's balcony in Krokstadelva |
Friday Jul 25 |
| running warm up/down 10:00 [1] | |
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| orienteering race (WRE chase Oringen) 1:35:00 [3] ***** | |
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| fun but poor race for me. really nice terrain. sorry i didnt perform better. partly just a result of being totally tired. struggled with the 1:15 scale especially when moving so slowly. need a lot more experience in this scandi terrain. |
Thursday Jul 24 |
| running warm up/down 20:00 [1] **** | |
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| orienteering race (WCmiddle oringen) 43:00 [4] **** | |
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| a good race except number 2 where i missed 4 minutes!!! ouch. pissed me off because i was trying to be extra careful. otherwise just very tired from yesterday's long. no power at all on the ups. |
Wednesday Jul 23 |
| running warm up/down 15:00 [1] | |
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| long warmup just to get to the start!!! |
| orienteering (wc long oringen) 1:54:00 [3] | |
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| a very good run for me. I had a couple of 1 min mistakes but held it together in the very technical butterfly loops. would have been nice to have been in better shape and not scared of my achilles on the rocky downhills. Nevertheless pretty pleased with my best WC result ever --53rd. most importantly the achilles held up quite well and didnt bother me |
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| C • well done 6 |
Tuesday Jul 22 |
| running warm up/down 20:00 [1] | |
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| orienteering race (wc sprint oringen) 17:40 [4] | |
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| good technical race for me. a few small mistakes but mostly just missing the fitness. pleased to be the best north american. amazing to run in front of such a crowd. map and comments on my blog
http://dl1.yukoncollege.yk.ca/brent |
Monday Jul 21 |
| Note | |
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| long travel day. 3 hour drive to prague. couple hour flight to oslo and 4 hour bus to saelen. needed recovery day after WOC banquet anyway |
Sunday Jul 20 |
| Note | |
| (rest day) |
| watched the relays and gave my achilles a rest before the tough few days coming up in sweden |
Saturday Jul 19 |
| running warm up/down 15:00 [1] | |
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| orienteering 55:00 [4] *** | |
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| spectator race |
Friday Jul 18 |
| running warm up/down 20:00 [1] | |
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| orienteering race 57:00 [4] | |
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| spectator race |
Thursday Jul 17 |
| running warm up/down 10:00 [1] | |
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| orienteering 50:00  | |
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| started the race but it was very rocky and tough and my achilles was sore so after a few controls I just jogged the last section. trouble understanding teh veg |
Tuesday Jul 15 |
| orienteering 40:00 [1] | |
| (injured) |
| ran and did a few controls from the long quali after the race was finished. achilles was okay which was a relief. sore but no worse |
| stationary/road bike 1:35:00 [1] | |
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| rented a bike and went for a ride around some villages and the countryside outside Olomouc |
| Note | |
| (injured) (rest day) |
| took train to Prague and back. spent whole day walking around seeing the sights but no real training |
Monday Jul 14 |
| orienteering 1:30:00 [2] *** | |
| (injured) |
| The first day of the spectator races. Nice cool overcast day. Took it easy but it was hard to do with the steep hills and grass. Tough terrain for the achilles. My tape job gave way about half way through and it was very sore at the end. We'll see how it feels tomorrow. |
Sunday Jul 13 |
| orienteering race (WOC sprint quali) 13:19 [4] | |
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| details and map at
http://dl1.yukoncollege.yk.ca/brent |
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| C • saw the thing about AMH smi... 2 |
| running warm up/down 25:00 [1] | |
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| with some strides |
| running warm up/down 30:00 [1] | |
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| w/ Patrick jogged back to the car at the pre-start |
Saturday Jul 12 |
| running 10:00 [1] | |
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| jog down to model with Patrick and Louise |
| orienteering 20:00 [1] | |
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| easy jogging around the model. |
| orienteering 8:00 [4] | |
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| a few legs hard with some recovery in between |
Friday Jul 11 |
| orienteering 1:00 [0] | |
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| a couple of map walks near Olomouc. Achilles was quite sore so decided to take it easy today. did some vis of moving smoothly through the terrain and making good route choice decisions |
Thursday Jul 10 |
| running 15:00 [1] | |
| (injured) |
| a light jog early in the morning followed by some stretching |
| orienteering 25:00 [2] *** | |
| ahr:142 slept:4.0 (injured) |
| Went with the US team to Brno to do some sprint training. Ran it fairly easy but wanted to have some speed to get a feel for the orienteering. lacking a bit of rhythm and flow but good considering how little sleep I got.
more details on the blog
http://dl1.yukoncollege.yk.ca/brent |
Wednesday Jul 9 |
| Note | |
| (injured) |
| a day lost to travel, a +9 hour time change and flight delays
more on that at http://dl1.yukoncollege.yk.ca/brent/newsItems/view... |
Tuesday Jul 8 |
| running intervals 16:00 [4] | |
| (injured) |
| morning session before my flight. Last hard workout before WOC. achilles was quite sore but will have a few days of rest now |
| running warm up/down 33:00 [1] | |
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Sunday Jul 6 |
| Note | |
| (rest day) |
| felt pretty tired after sleeping in a tent last night. We went to Fox Lake with Robin and JP which was totally fun but not used to sleeping on a thin thermarest |
Saturday Jul 5 |
| strength (pilates) 30:00 [5] | |
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| Class with Liz |
| orienteering 1:35:00 [2] **** | |
| ahr:144 max:161 (injured) |
| orienteering on Magnusson on the top end. wanted to get in a longer tough forest run. wanted to push it a bit so that I had some flow through the course.
achilles was quite sore at the end. |
Friday Jul 4 |
| running warm up/down 33:00 [1] | |
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| and recovery between the intervals. did some strides in the warmup |
| orienteering 17:00 [4] | |
| (injured) |
| 4:04,3:46,4:10,4:51
161, 165,165,161
154, 147,154,148
Otervals through Robert Service Campground and then in Riverdale by the dam. Some forest stuff which was tricky and forced me to slow down a bit plus I was still a bit cautious about my achilles in the uneven ground |
| visualization 10 [0] | |
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| pretty minimal before--thinking about what I wanted to focus on and images of doing it well.
after-quick run through of the session |
| mental 30 [0] | |
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| writing up Wed race leg by leg for the blog. I think it was good to help me think about where to improve. |
Thursday Jul 3 |
| stationary/road bike 25:00 [1] | |
| ahr:122 max:133 |
| ride to the Hash at the Frostads place in PC. late so rode a bit harder than I had intended. |
| running 50:00 [1] | |
| ahr:114 (injured) |
| Hash run around the trails on the PC lower bench. brought back memories of running with Don as a jr. Tons of fun. Kerr got the hashit for racing:-)) Leave it to him to get the hashit as a newbie.
nice and easy for me with the achilles a bit tender |
| stationary/road bike 25:00 [1] | |
| ahr:123 |
| home again after the run |
Wednesday Jul 2 |
| running warm up/down 25:00 [1] | |
| |
| before and after the Bmeet |
| orienteering race (Bmeet) 30:52 [4] *** 5 km (6:10 / km) | |
| ahr:162 max:172 (injured) |
| Bmeet at Long Lake. Nice course in the less technical section. It was lots of fun and super physical. a good test for my ankle and the tape job. unfortunately the last control was in the wrong place and I lost at least 2.5 mins. See the map and comments at
http://dl1.yukoncollege.yk.ca/brent |
| mental (relaxation) 10 [0] | |
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| used it in the morning before radio interview. I think that was more nervewracking than any pre-race so it was a good test for my relaxation.
I think both the relaxation and the interview went reasonably well |
| visualization 30 [0] | |
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| before and after the race. it was nice to have a fresh model to visualize. so long since I've run in the forest |
Tuesday Jul 1 |
| running warm up/down 28:00 [1] | |
| (injured) |
| and a 3 min rec between the two sprints.
Kind of cool to run into (almost literally) an old high school friend as i was warming up along the river. He is up visiting for a couple of weeks.
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| orienteering 22:00 [4] | |
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| Two short sprint courses downtown.
10:00, 3 rec, 12:22
overdressed because it finally turned nice. Good news for Canada Day and our evening barbq plans.
achilles seemed a bit sorer today but still felt I was able to push. Legs were heavy though... |
| running 55:00 [1] | |
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| in the morning with Philippe around Paddy's and the Lobird trails. Really nice to catch up. He is a little scared of doing the Yukon Adv Challenge with Pam but he is going to be just fine. I suspect he is probably stronger at biking than Pam is at running
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| mental 20 [0] | |
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| a bit of vis before the training and running through it perfectly after |