Wednesday Apr 30 |
 | Orienteering 40:00 [4] | |
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| GHO O-Cross Training. Slaughtered by Sudden, in first round of the O-cross. Huge navigational mistake on my part looking for the first control ...saw Sudden almost at the first control by the time i found it. 2nd round for fun-run did much better at finding the control.
2x20min pace for each run. |
Wednesday Apr 23 |
| Orienteering 30:00 [3] | |
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| Technical course set by Snoop. First course finished in good time, no real problems - pretty muddy and sloppy - wasn't expecting that.
Out with Hammer, Sudden, Norman and Hustler
Second course only attempted and hit two controls due to throbbing leg and new orthotics. |
| Orienteering 1:15:00 [3] | |
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| Warmup/Cooldown and some in between the two orienteering sessions.
Tried to maintain a good pace, struggled throughout. |
| Weights (Core Training) 1:00:00 [2] | |
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| Did some core training prior to Orienteering with my athletic Therapist. Need strengthing to some of the core muscles for running and plaguing tendinitis. |
| Note | |
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| Felt sluggish today and fell behind in the group run. New orthodics didn't help, caused some pain to the left leg and knee. Mental note not to run in them for over an hour at a time, till i get use to them. |
Monday Apr 21 |
| Cycling 1:20:00 [3] | |
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| Rail Trail from Dundas (Ofield Dr) to HWY 52 parking. Approximately 25km round trip with gradual uphill and easy down hill. Intensity ranged from 2-4, pushed it hard at times up hill. Averaged a 16km/h ride uphill and 27km/h coming back down. |
Saturday Apr 19 |
| Cycling 45:00 [3] | |
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| Quick bike ride from Chedoke Golf Course up the Bruce trail to Scenic Drive and across back home. Gradual climb along the Bruce and rolling roads along Scenic.
First time on the Bike this season, testing it out to make any adjustments. |
| Paddling 1:00:00 [3] | |
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| Interval paddling. 20min warmup/cool down. 40mins of 1min intervals at high and low intensity. |
Thursday Apr 17 |
| Paddling 1:00:00 [3] | |
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| Interval training with 4 x 9min at 3min each at 70 per cent, 80 per cent and 90 per cent intensity. |
Wednesday Apr 16 |
| Running 30:00 [2] | |
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| Warm-up, Cool-Down |
| Orienteering 1:00:00 [3] | |
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| Corridor Training with GHO. Hammer, Sudden, therock, snoop and Oivind were out. Didn't get around to the line training, had a bit of difficulty with some sections of Mineral Springs. Great training session, felt good even with all the training this week. |
Tuesday Apr 15 |
| Running (Hill Intervals) 20:00 [5] | |
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| 2 X Ron Lowery
2 x 403 hill
2 x Chedoke Stairs
Ran with Sudden and Jack. Tried to keep up with super fit athletes, didn't work! |
| Running 15:00 [2] | |
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| Warm up and Cool down |
Sunday Apr 13 |
| Orienteering (Adventure Run) 7:36:00 [3] | |
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| DGL 25km Adventure Run in Burlington. Great course design by theRock. Very hilly terrain, sloppy conditions due to snow and mud made the course challanging. Finished 23th overall and 7th in the mens category.
Sudden and Hammer also in the race finishing 2nd and 3rd respectively with their teams! |
Saturday Apr 12 |
| Orienteering 1:20:00 [2] | |
| spiked:6/4c |
| Training exercise to get ready for the DGL Adventure Run on Sunday. Mineral springs course setup by GHO in the fall...some controls might be missing. |
| Paddling 1:00:00 [4] | |
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| Interval paddling. 10 sets of 3 minute intervals at 80-100 per cent intensity. |