Training Log Archive: piIn the 28 days ending Feb 28, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||
Tuesday Feb 28, 2006 #
Running Smooth 1:00:00 [3]
Ran along the beautiful white beach here in Naples. Perfect temperature and almost no people. The sun was setting and the light was amazing. Extraordinary!
Sunday Feb 26, 2006 #
Running Smooth 10:00 [3]
Warm up before the FLO long. Had to run pretty hard in the sand under the powerline because I was late.
Orienteering Forest race (long) 1:35:58 [4] 15.7 km (6:07 / km)
Long distance race. Started out with a big mistake to number 1. Basic system error again, didn't check my compass properly and then did a very poor job at relocating. Lost more than 4 minutes! After that there was still 15 km to go and my mind and legs were heavy. From number 5 I started to read to 7 and ran in the wrong direction for 30 seconds. Had problems finding 12. I must say a very vague area on the map, but I should've attacked it differently.
Without mistakes I would have been around 88. Pretty far from Eric at 82:30...
A great weekend! So much fun to to go to a new exciting area. A bit too many mistakes, but otherwise awesome.
Without mistakes I would have been around 88. Pretty far from Eric at 82:30...
A great weekend! So much fun to to go to a new exciting area. A bit too many mistakes, but otherwise awesome.
Saturday Feb 25, 2006 #
Running Smooth 15:00 [2]
Warm up before the FLO middle distance.
Orienteering Forest race (middle) 34:37 [4] 6.2 km (5:35 / km)
Middle distance WRE race. Started well, got a good flow from the start, but felt a bit tired in my running. Did really well on the more technical controls in the middle of the course. At control 8 I was more than a minute faster than Eric Bone, but then came a huge mistake. I ran in the grass along a marsh, to avoid some slow undergrowth, but stayed too long and got turned around as the marsh curved. Didn't check my compass after that and ran 45 degrees in the wrong direction and ended up almost off the map. Took more than a minute just to figure out what had happen. Lost 3:30 on that mistake and in this terrain that is huge. Would have been 31 without this screw up. Still, that would have been almost 2 minutes behind Waddington. He is strong!
Running Smooth 10:00 [2]
Cool down after race.
Orienteering Forest 1:15:00 [2]
Greg and I picked up all the controls from the forest. We had to hang around for a long time to wait for everyone to finish. It was a long day.
Friday Feb 24, 2006 #
Event: US Team Fundraiser
Running Smooth 5:00 [2]
Warm up before the FLO sprint. Arrived late, so didn't have time to do it properly.
Orienteering Forest race (sprint) 13:38 [5] 2.92 km (4:40 / km)
The FLO sprint. I felt really tired after the red-eye flight from Seattle. Only got 2 hours of uncomfortable sleep, but I was excited to try out new and unique terrain. Almost flat, very open pine forest on sandy ground. Some low undergrowth slowed down running in some areas where it was easy to trip. I started slightly hesitant to the first control, but then I just pushed really hard, as hard as I could, all the way home. I pretty much ran straight into all but 2 of the controls, 4 and 8, where I was a little bit too much to the left. Won the race, 8 seconds ahead of Mr Bone.
Wednesday Feb 22, 2006 #
Orienteering City/Park (wet) 27:45 [4]
WET17 at Trout Lake. A really fun type of training. Controls are connected in pairs (and in this case one triplet). You can take the pairs in any order, but once you go to the first control in the pair you have to go to the other control on that leg. No planning before you start, you have to start running and plan on the run. It's really complicated to figure out what creates the shortest route and it forces you to read the map and plan ahead. Great way of getting value out of an area that you have over used and know well. Here is my route on this one. My head lamp ran out, so it was pretty dark... missed one pair, never saw it on the map.
Running Smooth 30:00 [2]
Warm up before the training and as a cool down I ran up and did the pair of controls I had missed on the course.
Off to Florida tomorrow! Really looking forward to the event and to see a completely new place. Work has been pretty calm, so I've done some consistent training for many months now with around 6 hours a week. I feel like I'm in good shape.
Off to Florida tomorrow! Really looking forward to the event and to see a completely new place. Work has been pretty calm, so I've done some consistent training for many months now with around 6 hours a week. I feel like I'm in good shape.
Monday Feb 20, 2006 #
Running Smooth 40:00 [2]
Slow run with Louise in Pacific Spirit Park.
Core & Strength 40:00 [3]
Core at the Oram's.
Sunday Feb 19, 2006 #
Running Smooth 1:00:00 [2]
Run with Mugsy along the beach, in the sand, then up through Pacific Spirit to 16th and back home.
Saturday Feb 18, 2006 #
Running Rough 1:30:00 [2]
Long trail run with Louise and Mugsy. Started at Rice Lake parking lot again and did a similar run to last weekend. Running up Seymour we took some lower trails first and then Baden Powell up Seymour Grind. Then we ran up to the top of Dirty Diapers again and took the mountain bike trails down.
Most of the run was intensity 2, but I ran pretty hard up the steeper sections.
Most of the run was intensity 2, but I ran pretty hard up the steeper sections.
Thursday Feb 16, 2006 #
Running Smooth 25:00 [2]
Warm up before intervals and cool down after.
Intervals Flat 25:30 [5]
Musqueam Park loop again with Thomas, John M, Meghan and Louise. Measured it on the map and it's 900 metres. I felt really good today! Did 8.
3:16, 3:11, 3:12, 3:11, 3:10, 3:09, 3:13, 3:06
3:16, 3:11, 3:12, 3:11, 3:10, 3:09, 3:13, 3:06
Wednesday Feb 15, 2006 #
Running Smooth 20:00 [2]
Warm up for WET. Ran twice on the trails up the big hill.
Orienteering City/Park (wet) 35:50 [4] 5.7 km (6:17 / km)
WET16 at Deer Lake Park. This area is not the greatest for interesting navigation, but a good tempo run. Individual starts this time. Thomas was 11 seconds faster than me...
Running Smooth 15:00 [2]
Picking up some flags as a cool down.
Monday Feb 13, 2006 #
Running Smooth 53:00 [2]
Slow run in Pacific Spirit with Thomas and Louise.
Core & Strength 25:00 [3]
Core.
Sunday Feb 12, 2006 #
Running Rough 1:48:00 [3]
A long trail run with Louise, starting at Rice Lake, down to the river and then a big climb up Seymour on mountain bike trails. Coming back down was great, as we were flying down Dirty Diapers and Ned's, which are technical downhill biking trails with jumps and other obstacles. The bikers looked at us weirdly as we were passing them...
During the uphill run, we took turn reading legs on a map from Sweden, Svealandsmästerskapen 2001, and we we're thinking out loud how we would run the legs and what we would see on the way. This map doesn't have my route drawn on it, because on the day of that race I had a cold breaking out and I had to quit.
During the uphill run, we took turn reading legs on a map from Sweden, Svealandsmästerskapen 2001, and we we're thinking out loud how we would run the legs and what we would see on the way. This map doesn't have my route drawn on it, because on the day of that race I had a cold breaking out and I had to quit.
Saturday Feb 11, 2006 #
Running Rough 1:00:00 [2]
Went out to Iona Island with Thomas and Louise on a fantastic day in the sun. Thomas went roller skiing and Louise and I ran along the beach in the sand out on the northern spit. I jumped a lot of the driftwood and ran in the soft sand.
Running Smooth 30:00 [3]
Ran for another 30 minutes with Thomas along the side of the road and a bit on a trail.
Thursday Feb 9, 2006 #
Running Smooth 50:00 [2]
Warmup, running in between intervals and cool down after.
Intervals Hills 10:00 [5]
Belmont Avenue hill intervals. 2 minutes up, 3 minutes down. Did 5 again.
Wednesday Feb 8, 2006 #
Running Smooth 25:00 [2]
Warmup before the WET. Ran along Cambie St to check out the construction of the RAV line going to the airport, being built for the Olympics. Turns out Queen Elizabeth Park is not affected by this, so should be ok to use the map this spring. They are finally starting to build something on top of the water reservoir in the park.
Orienteering City/Park (wet) 21:02 [4] 4.21 km (5:00 / km)
WET 15 at BC Children's Hospital. This turned out to be a very intense mass start chase with myself, Thomas, Robin and John Markez. Robin got ahead at control 5 and stayed in front until 12, then we seemed to switch lead for the rest. We were going fast! But we know the area a bit too well... The print of the map had funky colors, so it was a bit hard to see the course.
This is the very first map I worked on when I came here. It's not to sprint standard either. Would be fun to update at some point.
This is the very first map I worked on when I came here. It's not to sprint standard either. Would be fun to update at some point.
Running Smooth 30:00 [2]
Picking up flags after the race.
Monday Feb 6, 2006 #
Running Smooth 40:00 [2]
Slow run on trails in Pacific Spirit and on the streets.
Core & Strength 25:00 [3]
Strength and stretching exercises on the grass, mostly for the legs.
Running Smooth 2:00 [4]
Thomas and I ran really fast back to the Oram's house :)
Core & Strength 25:00 [3]
Core for tummy (tralala).
Saturday Feb 4, 2006 #
Skiing - Classic 2:09:42 [4] 30.0 km (4:19 / km)
Nickel Plate Loppet, 2 x 15 km loop, fun and tough course at high elevation ~1900 meters. Did this race last year in 2 hours 12 minutes, so I was happy being a bit faster this time, even though conditions were slower with fresh snow falling in the tracks during the race. I beat Mugsy for the first time in a loppet... by 12 seconds :) I had her in sight the entire first loop and on the second I inched my way closer and passed her on the last few kilometers.
Conditions were good, with a couple degrees below freezing, and it was easy to wax and get grip. Again, my skis were slow down the hills, but as long as I can get up the hills I'm happy...
Conditions were good, with a couple degrees below freezing, and it was easy to wax and get grip. Again, my skis were slow down the hills, but as long as I can get up the hills I'm happy...
Thursday Feb 2, 2006 #
Running Smooth 22:00 [2]
Warm-up before intervals.
Intervals Flat 16:00 [5]
A new loop for trail intervals at Musqueam Park. First slightly uphill on grass, then a a little dip down for a creek crossing and then back on a wide trail. It was pretty muddy in places. Did this in the dark with headlamp. I liked these! I think we should do every other week hills and every other week this trail loop for intervals.
Loop 1: 3:20
Loop 2: 3:13
Loop 3: 3:13
Loop 4: 3:13
Loop 5: 3:14
It rained again... out of the last 45 days here, it has rained on 43! What the bloody @$%#!@!
Loop 1: 3:20
Loop 2: 3:13
Loop 3: 3:13
Loop 4: 3:13
Loop 5: 3:14
It rained again... out of the last 45 days here, it has rained on 43! What the bloody @$%#!@!
Running Smooth 10:00 [2]
Cool-down after intervals.
Wednesday Feb 1, 2006 #
Skiing - Classic 1:20:00 [2]
Attempted to do some classic at Cypress. It was snowing hard and there were no tracks set. Later it turned to rain. Put some red wax on, but had no grip and no glide. Diagonal stride was useless, but did a fair bit of double poling. Was forced to skate up the hills to get up.