Training Log Archive: piIn the 28 days ending Feb 28, 2011:
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Sunday Feb 27, 2011 #
9 AM
Running Rough 2:11:06 [2] 17.35 km (7:33 / km) +400m 6:47 / km
A rare snow event in the city, streets and trails covered in nice powder! Went for a long run with Jack and Thomas in Lynn Valley. Started with the upper trails and went all the way to Norvan Falls. Came back down along the river. Jack and Thomas were breaking trail from the halfway point of the upper trail and it was snowing heavily all the time. Deeper snow the further up the valley we got. Tough and heavy running. I was almost able to keep up to Jack and Thomas as the snow slowed them down. Reached the turnaround point only about 1 minute behind them. Getting really tired the last few km. A memorable run!
Saturday Feb 26, 2011 #
Skiing - Skate 20:00 [2]
Some random skiing around the Olympic park trails to watch the loppet. Brian May won the 50 km!
Friday Feb 25, 2011 #
10 AM
Skiing - Skate 1:03:50 8.71 km (7:20 / km) +166m 6:41 / km
Went for a ski in the morning around the lodge. We had our own private grooming up in the alpine. Just extraordinary! The first 40 minutes we stopped for a lot of camera work, but did an extra loop at the end a little bit faster. Slow, slow snow in the -20 temperature. Like sandpaper... Photos!
12 PM
Skiing - Skate 1:30:41 [1] 15.99 km (5:40 / km) +229m 5:18 / km
After lunch, started with the Meadow Loop around Conflict Lake and then headed down from the mountain. Took Wild Spirit instead of the Mainline trail and that was much better. Meadows and forest and some rolling terrain in the trees. Came down to the Olympic park just as Brian May was testing skis for the loppet the next day. So he invited us to Adrian's house!
Skiing - Skate 31:54 [2] 7.13 km (4:28 / km) +169m 4:00 / km
Did a few small loops with Adrian and did the longest biathlon loop. Pretty tired...
Thursday Feb 24, 2011 #
11 AM
Skiing - Skate 2:00:45 [2] 14.46 km (8:21 / km) +500m 7:07 / km
Ski up to Callaghan Lodge on a sunny but cold day. Took Mainline up and it was fairly protected from the huge wind that was blowing down in the valley. Andrea felt a bit sick, so took small break here and there. Very slow snow. Super nice up around the lodge in the afternoon. So much snow and great visibility all around. Temperature really dropped after sunset and it was down to -23 at 9 pm. Walked over to the little sauna by the creek, but did not dip in the water...
Wednesday Feb 23, 2011 #
5 PM
Running Smooth 1:38:50 [2] 14.74 km (6:42 / km)
Placing and collecting pin-flags for my WET at the PNE.
Tuesday Feb 22, 2011 #
Orienteering City/Park 42:00 [3] 7.7 km (5:27 / km)
Testing o-tervals at PNE for tomorrow's WET.
Monday Feb 21, 2011 #
4 PM
Running Smooth 41:47 [2] 7.59 km (5:30 / km) +194m 4:53 / km
Shorter run to pick up the car, which was parked at the Waldorf School. From Coleman St down to Lynn Creek. East side of the river down to Twin Falls Bridge. Ross Rd to Lynn Valley Rd. Snowing and a dusting of snow on the ground.
Sunday Feb 20, 2011 #
3 PM
Skiing - Skate 1:13:47 [2] 15.72 km (4:42 / km) +351m 4:13 / km
Great winter conditions, but pretty slow snow. Spent most of the time up on the high tracks. Several new little "bonus" tracks had been groomed here and there which was fun!
Saturday Feb 19, 2011 #
11 AM
Running Rough 10:00 [2]
Warm-up.
12 PM
Orienteering Forest 1:03:18 [3] 6.57 km (9:38 / km) +280m 7:57 / km
Jungle fever orienteering at Lord Hill, just north of Seattle. Great sunny day and a beautiful location for the arena in an open bowl. Started the race ok, but took the bushwhacking route to 3 which lost me a couple of minutes. Drifted to the right up the hill to 6 and lost 30 sec. Confused myself at the trail halfway to 8 and lost another 1:30. Made a mess of the attack of 9 and then could not figure out the map east of the circle. At 10 looked around several unmapped root stumps before finding the one with the flag. Some nice, but very steep, control picking went ok except not finding the indistinct trail to 16. All in all, a pretty bad performance. Just could not muster the power to fight through all the green and then made silly mistakes too. Pretty cool map, apart from inconsistent mapping of the stumps. Lost 13 minutes to Thomas from control 4 to the finish, ridiculous...
Map with gps route, Winsplits, RouteGadget
Map with gps route, Winsplits, RouteGadget
Friday Feb 18, 2011 #
4 PM
Running Rough 1:01:17 [2] 8.69 km (7:03 / km) +538m 5:23 / km
Slow run on Baden Powell, from Mountain Hwy to Mosquito Creek and back. Some snow on the ground above 400 m elevation. Cold and sunny day, but daylight was fading the last 10 minutes of the run. Stomach was a bit upset.
Wednesday Feb 16, 2011 #
6 PM
Orienteering City/Park 30:43 [4] 6.15 km (5:00 / km) +15m 4:56 / km
WET at Ambleside. Mass-start peg race by Mr Pugh. The pegs did not affect the leading pack since there were 10 pegs at each peg control, effectively turning the race for the leading pack into an unforked course. Nevertheless, a really fun race with mistakes made by the leaders on the first loop, keeping everyone close together. Thomas ran away with it on the second loop and I was in a pack with Graeme and Troy. Stomach was a bit upset after having eaten dinner just 45 minutes before the training.
Skiing - Skate 59:41 [3] 14.15 km (4:13 / km) +220m 3:55 / km
Drove up to Cypress after the WET to get some skiing in the fresh snow. Insanely foggy on the mountain and had to drive at a crawl up the road with only a few meters of visibility. A little bit better on the ski tracks, but you had to watch out on the downhills for slow people ahead. Slow conditions, but nice to ski in the soft winter wonderland. Felt pretty weak the last 30 minutes.
Sunday Feb 13, 2011 #
9 AM
Orienteering City/Park 13:28 [4] 3.03 km (4:27 / km) +32m 4:13 / km
Session #8. Setup at UBC. Pretty easy navigation. Starting to stiffen up.
12 PM
Orienteering City/Park 14:48 [4] 3.33 km (4:27 / km) +3m 4:26 / km
Session #9. Chase at Jericho. Started 5 seconds ahead of Nikolay. Fast and easy navigation across the fields and Nikolay passed me as we went around the lake. Hamstrings really tight and legs felt slow. Coming into the butterfly the first time, I did not see the shortcut trail and lost some time. Same thing going out on the first loop. Hilarious chaos at the hub control as people came in to punch at the same time. Lost Nikolay as he went on different loops, but went out on the last loop just behind Peteris. He pulled away, but then failed to take the short cut trail again and I almost got him to the hub where he punched 1 sec ahead of me. Nikolay finished well in front. Sun came out ;)
Orienteering City/Park 28:14 [2] 4.01 km (7:03 / km) +18m 6:53 / km
Session #10. Jogged around Acadia to place pin flags for Andrea's course.
6 PM
Running Rough 1:05:22 [2] 8.43 km (7:46 / km) +500m 5:59 / km
Took Will C on a night tour of the trails in Lynn Valley. Dead legs, but a nice evening to be out.
Saturday Feb 12, 2011 #
8 AM
Orienteering City/Park 17:46 [3] 2.89 km (6:09 / km) +40m 5:45 / km
Session #3. Vetting the Men Elite course for the WRE. All was in order and the race went well!
10 AM
Orienteering City/Park 19:01 [3] 3.3 km (5:46 / km) +143m 4:45 / km
Session #4. Route choice course at Centennial. Knew the routes though, as I had just made the map. Did not push super hard.
Orienteering City/Park 12:02 [5] 2.41 km (4:59 / km) +39m 4:37 / km
Session #5. Otervals in Crescent Park with a huge group of 12 runner! Super fun with the forking and the intense running.
3 PM
Orienteering City/Park 16:02 [4] 3.48 km (4:37 / km) +3m 4:35 / km
Session #7. Farsta at Minoru. Amazing fun mass-start with Spider Man and a huge ditch. Chickened out on the ditch crossing and fell behind the leading pack right away. Eventually settled into a fight with Jon Torrance, but he got me in the finish chute. Great race in the mud!
Friday Feb 11, 2011 #
Event: Vancouver Sprint Camp
2 PM
Orienteering City/Park 19:52 [3] 4.01 km (4:57 / km) +25m 4:48 / km
Session #1 of the Sprint Camp. Warm-up course at False Creek. It's a good fun area for a sprint!
Orienteering City/Park 12:26 [4] 2.37 km (5:15 / km) +6m 5:11 / km
Session #2 of the Sprint Camp. Race at the Athletes' Olympic Village. Great little map by Louise! Seven of the controls had "micro-O", i.e. one or more false flags around it, which forced you to focus on the control descriptions. 15 second penalty if you punched the wrong flag! Really enjoyed the race, the map and the location. Lost a little bit of time at 9 and took too much time at some of the micro-O controls on the island. But on the other hand, I was clean. Used the Geco software to handle the penalty system.
Map here:
http://orienteering.ca/doma/show_map.php?user=magn...
Results here:
http://www.orienteeringbc.ca/sprint/Maps.php
Map here:
http://orienteering.ca/doma/show_map.php?user=magn...
Results here:
http://www.orienteeringbc.ca/sprint/Maps.php
Wednesday Feb 9, 2011 #
6 PM
Skiing - Skate 1:10:24 [2] 17.92 km (3:56 / km) +304m 3:37 / km
Ski with part of the GVOC crew. A cold evening, and the conditions were varying. Some sections were great and some were awful deep sugar. Packed with people and you had to watch out to not get run over by the speed demons.
Monday Feb 7, 2011 #
8 PM
Skiing - Skate 49:08 [3] 13.99 km (3:31 / km) +264m 3:13 / km
Late evening ski. A little bit of sugary snow on top of an icy base. Some new fresh snow would be nice, but pretty fast though. Pushed the pace somewhat.
Sunday Feb 6, 2011 #
Running Rough 30:00 [2] 6.0 km (5:00 / km)
Warm-up/cool-down.
Orienteering City/Park 18:40 [4] 4.2 km (4:27 / km)
Test run of a sprint course for the Sprint Camp.
Saturday Feb 5, 2011 #
12 PM
Skiing - Skate 2:42:33 [2] 30.73 km (5:17 / km) +700m 4:45 / km
Casual ski with Andrea, all the way up to the Callaghan Lodge by Conflict Lake. A boring slog with 500 m climb along a wide road up to Callaghan Lake. But from that point on the skiing was amazing! Alpine forests and meadows, nice rolling trails, fantastic mountain views.
Thursday Feb 3, 2011 #
8 PM
Running Rough 27:43 3.21 km (8:37 / km) +219m 6:26 / km
A very short run to get some fresh air. Did two repeats of the Lynn Valley stairs to get the blood flowing, 1:20 and 1:29. Died on the second one. Clearly, the fever over the weekend has set me back a bit...
Wednesday Feb 2, 2011 #
6 PM
Running Smooth 17:26 [2] 3.02 km (5:46 / km) +31m 5:29 / km
Warm-up.
Orienteering City/Park 32:10 [3] 6.59 km (4:53 / km) +104m 4:31 / km
WET by Rachel at Confederation Park. Testing out my body after being pretty sick. Chest felt restrained and I was slow as soon as there was a slight uphill. Anyway, good to get going again!