Thursday Sep 29 |
 | Running 20:00 [1] | |
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| Warmup |
| Running tempo 35:00 [3] | |
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| Casual good pace. Felt pretty good once i got into the Rally, didn't push hard since i want to save some gas for the weekend runs. Went sub 35 (34:48), would like to shave off the 5mins eventually. |
Wednesday Sep 28 |
| Orienteering 1:20:00 [2] | |
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| Terrain running with MrPither in the DV. Took turn with the route choice but ended up bashing around the woods for fun. |
| Cycling 1:20:00 [2] | |
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| Biking to and from the valley. Legs really tired after the run going home on the bike |
| Note | |
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| I think my legs will be pooched for tomorrows run. Probably will take it slow rather than a higher pace tempo. |
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| C • 10 |
Tuesday Sep 27 |
| Running 30:00 [4] | |
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| Intervals with Mr.Pither and Snipes. 1-2-3-4-4-3-2-1 with 1 after each and 2 between the 4. Didn't push it fully but was hurting on the last set for sure. |
| Running 20:00 [1] | |
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| warm up cool down |
| Running 10:00 [5] | |
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| Short Hill sprints. Fully intensity up and walk down repeat x 5 |
Sunday Sep 25 |
| Running 2:00:00 [1] | |
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| Another Sunday run with StrackAttack & MrAnderson. MrHenderson's knee was pooched after the first few k's so he had to head back. Ancaster-Martin Rd-Railtrail-FillmanRd loop. |
| Orienteering 40:00 [3] | |
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| Running the Gage Park sprint map. First course was the elite 8 followed by a 4-loop Finals sprint. Pretty fast course, not very technical but should be a good event i hope. Each course was approximately 15mins but not at an all out sprint so 12-15min times should be expected. But man was it humid out there today...must have sweated out a couple liters of water! |
| Note | |
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| Wrapped up a week of a lot of hours. Hopefully i can keep at least 5-8hrs a week over the fall. Feeling tired today so will rest it up tomorrow, since this week will have lots of training. |
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| C • 1 |
Saturday Sep 24 |
| Cycling 1:25:00 [1] | |
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| Nice and easy recovery pace ride. Just want to keep the legs loose before tomorrows long run and Sprint-O test. |
Friday Sep 23 |
| Orienteering 1:40:00 [1] | |
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| Control setting for a clinic in Rockway. Nice area, great conditions wish i could have stayed to help out - have to teach this afternoon :( |
Thursday Sep 22 |
| Running 25:00 [1] | |
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| warmup/cool down |
| Running 40:00 [3] | |
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| Escapment Rally. Just wanted to keep a steady pace, although the rain and slippery rock was a little treacherous with just shoes. Hammer and MrPither had the right idea to bring spikes. Wet but worth while. |
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| C • 2 |
Wednesday Sep 21 |
| Orienteering 45:00 [1] | |
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| Wed Nite event. Not feeling it right now in terms of map reading, became a relocation exercise in the end. |
| Orienteering 35:00 [1] | |
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| Line-O skills test, did better but slow running due to the thickness of the woods. Didn't realize how long it was so i bailed out to avoid the search parties after me at nite! |
Tuesday Sep 20 |
| Running 35:00 [5] | |
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| 2s and 5s with 2min in between intervals. MrPither and Sudden put an alarming pace from the get go...either that or i'm really slow at the moment! Thought i was going to die just trying to maintain my own pace and not get left too far behind. Tough but good workout for me. Still have a ways to improve... |
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| C • 4 |
| Running 25:00 [1] | |
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| warmup/cool down |
Monday Sep 19 |
| Note | |
| (rest day) |
| Pretty intense weekend for me. Haven't done that in a long time. Will rest today and try to go hard for TNT and the GHO meet on Wed. The hip-flexors are sore today |
Sunday Sep 18 |
| Running 2:05:00 [2] | |
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| Mini-around the Bay with StrackAttack, MrHenderson and MrAnderson. Good pace but pavement pounding really fatigued the legs at the end. Need to do longer runs to get the legs back into form for longer hauls. |
Saturday Sep 17 |
| Cycling 2:30:00 [2] | |
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| Home-Westdale-DV and back. Took the long and uphill way home. Legs were spent after this session. |
| Orienteering 1:00:00 [2] | |
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| Relocation Training with Hammer and MrPither. Fun session, although my right foot is bothering me a little. Not too sure whats up with it. |
Tuesday Sep 13 |
| Cycling 50:00 [3] | |
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| commute |
Monday Sep 12 |
| Cycling 50:00 [2] | |
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| Commute. Sweaty ride to school, really damn dark on the way home...need a front light going through Chedoke at nite! |
| Note | |
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| Planning a run with StrackAttack and Mr.Henderson on Sunday. Mini-around the bay. |
Saturday Sep 10 |
| Running 1:00:00 [2] | |
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| Headwater loop in the DV. |
| Orienteering 13:00 [5] * | |
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| Sprint map that Hammer gave me. Only did the one he gave me since the JPEG sent wasn't good quaility when zoomed in. Felt good on this one, looked at the map only for 10secs out of each control for map memory and a brief look going into the control itself. |
Friday Sep 9 |
| Cycling 50:00 [2] | |
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| Commute |
Wednesday Sep 7 |
| Cycling 50:00 [2] | |
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| Normal commute |
| Orienteering race 27:00 [4] * | |
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| Churchill Sprint. A little rusty but just plain sloppy in the map reading, got tied up quite a bit so didn't perform well. Probably about 7mins of errors. |
Tuesday Sep 6 |
| Cycling 50:00 [2] | |
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| Commute to and from school. Legs a bit tired from the long hiking trip. |
| Note | |
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| Decided to skip out on the intervals tonite since the body is screaming for a break. Crazy how much an extra 30lbs of weight on the back over 6 days will do to a body on rough terrain. Will be back on the regular TNT schedule on thursday and start ramping up real training time.
Officially registered for the Raid the Hammer today. Running under "2 Sacks and a Strack" watch out, we mean business this year!! |
Monday Sep 5 |
| Hiking 3:00:00 [1] | |
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| La Cloche Silhouette Trail - Killarney Provincial Park
Day 6 of 6 - Pretty boring hike out but made good time. Took a swim then out to the town of Killarney for food. |
| Note | |
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| Overall the trip was awesome, times are approximate and not really sure if you call this training but a good way to get back into the swing of things after a long and non-training summer.
100km of pure bliss with hard and technical sections. Good company with Mick, IronDan, Sal and Smitty. Apparently some dude actually has trail ran the whole thing in 2 days or so which is insane considering the terrain. Highly recommended to anyone who is interested in hiking in Ontario. |
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| C • 100km of hell and beauty 8 |
Sunday Sep 4 |
| Hiking 5:00:00 [1] | |
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| La Cloche Silhouette Trail - Killarney Provincial Park
Day 5 of 6 - Short day of easy hiking through the bog. The topgraphy pretty much gets boring after seeing the past few days. Although some of those areas would be awesome for orienteering. The woods are really open and complex. Camped on Lake Topaz, pretty cool area although the bear situation was a bit alarming! |
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| C • Bear hug 2 |
Saturday Sep 3 |
| Hiking 6:00:00 [1] | |
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| La Cloche Silhouette Trail - Killarney Provincial Park
Day 4 of 6 - Another longer day of good consistant hiking up and down the beautiful ridges. Some really intense scrambling up and down sheer faces of rock. |
Friday Sep 2 |
| Hiking 6:00:00 [1] | |
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| La Cloche Silhouette Trail - Killarney Provincial Park
Day 3 of 6 - Ditched the packs in the woods and did a quick detour up and down Silver Peak (552m in about a km!) then hiked to camp. Awesome view on the top of the whole park and Georgian Bay. Funny when IronDan thought he saw INCO but then looked more right and saw the really HUGE stacks. Pretty scary really the size of those things! |
Thursday Sep 1 |
| Hiking 8:00:00 [2] | |
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| La Cloche Silhouette Trail - Killarney Provincial Park
Day 2 of 6 - Long day of hiking and lots of elevation gain and lost on this leg. We we're probably out for almost 12 hours before we got to the camp. Felt pretty good but must admire the wicked terrain in this part of the province |