Tuesday Sep 19 |
 | running warm up/down 1:10:00 [1] | |
| |
| and recovery between intervals |
| running race 16:49 [4]5 km (3:22 / km) vdot: 61.0 | |
| ahr:171 max:176 shoes: Mizuno |
| 5Km Fun Run- wasn't actually that much fun. It was super windy and kind of cold. I ran the whole thing totally by myself. I started out with much better pacing than last time but my 2nd and 3rd kms were way too slow due to the strong wind. Finished strong though so that was good. Pleased to be within a few seconds of the time I ran earlier despite the poor training lately and terrible allergies all day. |
| |
| C • 5k 4 |
| running intervals 5:00 [5] | |
| max:172 shoes: Mizuno |
| 4x400 w 1 lap recovery(~2:00)
74, 74, 73, 72secs |
| |
|
- Splits |
Monday Sep 18 |
| mountain biking 1:35:00 [1] | |
| rhr:3-45 |
| Nice easy ride over to Lobird, along Cu ridge and over to the Sarah Steele ski trails back through the tank farm. Nice ride and good to give the ankle a rest. It was a little tender today but the tape job worked pretty well yesterday. |
Sunday Sep 17 |
| running warm up/down 20:00 [1] | |
| shoes: integrator2 |
| |
| orienteering race 1:15:21 [4]*** | |
| ahr:161 max:174 spiked:24/27c |
| A very good race for me. I didn't feel that great physically (not surprising given my poor training in the last little while) but technically I was very pleased. It took me until perhaps control 5 to get any flow but I was safe and sure and managed not to lose too much time at the beginning. Then I just kind of got in a groove. I was able to read ahead and refocussed very well the couple of times my mind wandered to other things. A couple of small bobbles and some hesitations were all I really had for mistakes.
See the maps and some more comments on Orienteering Week in Canada at
http://dl1.yukoncollege.yk.ca/brent |
Saturday Sep 16 |
| orienteering 2:30:00 [1]*** | |
| shoes: Asics Cumulus |
| Hanging /picking up controls. some time standing still and some time above zone 1 too. |
Friday Sep 15 |
| Note | |
| (rest day) |
| kind of a forced rest day. Had to do lots of last minute stuff for the event I was hosting on Sat. |
Thursday Sep 14 |
| running warm up/down 10:00 [1] | |
| shoes: Asics Cumulus |
| |
| running tempo 20:00 [3] | |
| ahr:160 max:168 slept:5.0 shoes: Asics Cumulus |
| Tempo run in the morning. Felt okay despite the lack of sleep. Trail along Hamilton Blvd and then back through the tank farm. Hip was good despite the hard surface. I wanted to stay off the smaller trails because of my ankle. |
| mountain biking 1:15:00 [1] | |
| ahr:121 |
| easy ride with Allan behind our house and through Paddy's
saw the athletic therapist after work. He said my hip and IT band are already better than what they were which was what I thought too. He also said my sprain wasn't too serious. I just have to be careful not to do it again. He taped my ankle to show me how to do it so that it was strong. When he was done I was glad that I was going on a ride and not a run cause it was pretty much like a cast (well maybe not quite) |
Wednesday Sep 13 |
| running warm up/down 20:00 [1] | |
| shoes: Asics XC |
| with some strides in the warmup |
| orienteering race 16:01 [4]*** | |
| ahr:162 max:175 spiked:10/12c shoes: Asics XC |
| OWIC Sprint Race on Riverdale map by FH Collins. Ross set a nice course with a mix of forest and urban. Lots of fun. I wish I had orienteered better. 2 huge mistakes including a 180 out of the control (I haven't done that in quite a while). I have been very busy and I was not very focussed or well prepared for this race and it showed. You just can't get complacent in your technique and focus |