Training Log Archive: spinnerIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
7 AM
Running 32:00 [3]
Morning XC practice in the rain. we ran down to Terry Fox then Campeau and Kanata Ave. we finished with 2 loops of the trails behind the school.
Thursday Sep 29, 2011 #
Orienteering 35:00 [3] 4.5 km (7:47 / km)
ahr:153 max:182
Sprint orienteering training at Algonquin Collage. we had a short ~1km course for warm-up then two longer courses. legs felt tired today. times...
warm-up: (4:36)
course A: (9:51)
course B: (8:06)
warm-up: (4:36)
course A: (9:51)
course B: (8:06)
Wednesday Sep 28, 2011 #
Running 1:30:00 [4] 11.75 km (7:40 / km)
ahr:158 max:190
OOC running training. we went down to the mud lake water treatment plant and did loops on the grass and three 500m intervals.
Tuesday Sep 27, 2011 #
3 PM
Running 20:00 [3]
Core Strength 30:00 [3]
XC running practice. we did a circuit training were we had to run a lap of the track then do a core exercise. then after about six of those we just finished with some more core exercises.
5 PM
Strength 30:00 [1]
Chopin' and stackin' firewood.
Monday Sep 26, 2011 #
7 AM
Running 43:00 [3]
Morning XC practice. we ran down to the Beaver Pond parking lot then up the northern path through a bit of the logged areas (Barf) then across the train tracks and the bridge out to the closed Golburn Forced Rd, along that up to the other parking lot then along the path that goes beside the beaver pond to the first parking lot then back to the school.
Sunday Sep 25, 2011 #
Running warm up/down 15:00 [2]
Orienteering race 22:55 [3] 4.3 km (5:20 / km)
ahr:181 max:187
Orienteering race at Baxter Conservation Centre. nice area with some complexish parts in the east end of the map. the rest of the map is fairly bland with just large trails and flat thick forest. the orienteering was easy with lots of running on trails.
Orienteering race 36:30 [3] 6.0 km (6:05 / km)
ahr:168 max:180
second sprint course. this one was defiantly the bad one out of the two. my legs felt more tired then on the first one and I made a stupid mistake on 6, by going to 7 first then realized it and went to 6 and 7 again. good thing they were close together. also had hesitations on 8.
Saturday Sep 24, 2011 #
Cycling 49:00 [3] 21.8 km (26.7 kph)
Thursday Sep 22, 2011 #
Running warm up/down 15:00 [2]
Running race 21:52 [4] 5.0 km (4:22 / km)
Louis Riel Cookie Invitational at the Hornet's Nest. I had an ok race but it wasn't in any way great. the course was really stupid consisting of a sharp 90 degree left hand turn around the soccer dome about 30m after the start and two different spots were we had to do a loop of what we had just went over. plus there was no mud and only one little hill. I did get a cookie right after my race though, because who doesn't feel like eating a cookie when they are about to throw-up.
Wednesday Sep 21, 2011 #
Running 1:20:00 [3] 9.6 km (8:20 / km)
ahr:157 max:194
OOC running training. we did some intervals on through and around the wooded block near Frank Ryan, then some sprints up the hill to the purple bush near the bike path, and finally 2 loops of the 1k 4H loop. took it easy today because of the XC race tomorrow.
Tuesday Sep 20, 2011 #
3 PM
Running 45:00 [3]
XC running practice. for warm-up we ran 800m on the track then did some lunges. we then did two laps of the loop that goes on the trails then around the school with 2 min rest between them. then at a easier pace we ran the the Quickie and back then did a pace counting exercise on the soccer field. finish with...
4 PM
Core Strength 5:00 [3]
we actually did enough core to log today...
Monday Sep 19, 2011 #
7 AM
Running 34:00 [3]
XC running practice. we ran down to the Beaver Pond then along the trail to the hill, back to almost the parking lot then back to the hill, and finally back to school. finished with a little bit of core.
Sunday Sep 18, 2011 #
Orienteering race 1:24:20 [3] 8.1 km (10:25 / km)
ahr:169 max:189
B-meet on a new map at "the Ark". nice hilly area but the map was very simplified to say the least with 10m contours and some trails, rocks and water features missing. I had a pretty good race with only two small mistakes because of the map.
Saturday Sep 17, 2011 #
Cycling 50:00 [3] 22.5 km (27.0 kph)
Friday Sep 16, 2011 #
7 AM
Running 30:00 [3]
XC running practice. we ran down to the Beaver Pond then did 5 repeats of the hill, then ran back. finished with little bit of core.
Thursday Sep 15, 2011 #
Orienteering 1:00:00 [2] 8.7 km (6:54 / km)
ahr:157 max:190
Distance estimation training at Pinhey Forest. we had to estimate the distance between control on a blank map with only small parts of map around the controls visible. the bubbles were also separated on the map shorter or longer then in reality. almost all of it was on trails, so the orienteering was easy but none of my estimations were "spot on". I took the running at a easy pace.
Wednesday Sep 14, 2011 #
Running 1:20:00 [4] 8.2 km (9:45 / km)
ahr:160 max:200
OOC running training. for warm-up we did 2 inside loops of the park leapfrog style with a medicine ball. then did a 6 control O-circit with a core/strength exercise at each one. I then did 8 loops of the ~500m small park loop with 1:30min rest between each. times...
2:01
2:02
1:57 (reverse)
1:52 (reverse)
2:00
1:57
1:53 (reverse)
1:51 (reverse)
finished with another 6 control O-circit in a different order for cool down.
2:01
2:02
1:57 (reverse)
1:52 (reverse)
2:00
1:57
1:53 (reverse)
1:51 (reverse)
finished with another 6 control O-circit in a different order for cool down.
Tuesday Sep 13, 2011 #
Core Strength 15:00 [2]
Monday Sep 12, 2011 #
7 AM
Running 30:00 [3]
Morning XC practice. we ran down the the Beaver Pond and along the trail to the "hill", and back. finished with a little bit of core.
Sunday Sep 11, 2011 #
Orienteering race 1:10:51 [3] 10.3 km (6:53 / km)
Orienteering race at Pinhey Forest. ok race.
Saturday Sep 10, 2011 #
Cycling 31:00 [2]
biking on the power-line trail. really muddy. :)
Friday Sep 9, 2011 #
7 AM
Running 30:00 [3]
ahr:171 max:190
First xc running practice, on picture day! we just ran down to the AMC and back and did some lunges and core.
Thursday Sep 8, 2011 #
Orienteering 1:05:00 [3] 8.5 km (7:39 / km)
ahr:163 max:189
Orienteering training at All Saints. I did a star exercise, line-o, contour only, and a ~1.6km trail run.
Wednesday Sep 7, 2011 #
Running 1:23:00 [4] 9.4 km (8:50 / km)
ahr:165 max:195
Wednesday evening running training. we went down to the apple trees near the transit-way and did intervals around the trails and through the orchards. felt tired today.
Tuesday Sep 6, 2011 #
Core Strength 16:30 [3]
Monday Sep 5, 2011 #
Orienteering 48:00 [3] 5.4 km (8:53 / km)
ahr:166 max:182
middle distance training at March Highlands.
Saturday Sep 3, 2011 #
Orienteering 19:03 [3] 3.7 km (5:09 / km)
ahr:181 max:187
Went to Carleton Place and ran two courses on the unfinished map there. really hot out. lots of small details were missing on the map, but it was surprisingly good given my dad made all from google maps and street view.
Orienteering 17:57 [3] 3.55 km (5:03 / km)
ahr:179 max:190
Friday Sep 2, 2011 #
Cycling 47:00 [3] 20.2 km (25.8 kph)
Thursday Sep 1, 2011 #
Orienteering 39:00 [3] 5.6 km (6:58 / km)
Orienteering training at Cite des Jeunes. we did a course with all the controls near trails to work on knowing when to turn off a trail to head into a control. my legs felt a bit stiff near the beginning but were better later on.