Wednesday Feb 27 |
 | Core & Strength 40:00 [1] | |
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| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park (wet) 22:00 [4] 3.8 km (5:47 / km) +50m 5:26 / km | |
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| WET at BCIT campus. Fun course by Henrik. Had to keep reading the map all the time. Starting to feel a bit better running. |
Tuesday Feb 26 |
| Core & Strength 15:00 [1] | |
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Monday Feb 25 |
| Running Rough 39:00 [2] 5 km (7:48 / km) +200m 6:30 / km | |
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| Jog around Princess Park and Hunter Park in Lynn Valley in the dark with the headlamp. Haven't been in there before and wanted to see if there was any chance for a small sprint map. I think there is! Some areas of really open forest. |
| Core & Strength 10:00 [1] | |
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Sunday Feb 24 |
| XC Skate 2:05:00 [3] 30 km (4:10 / km) +550m 3:49 / km | |
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| Skate at the new olympic trails at Callaghan Valley. Wow! Impressive site. Very similar to the ski trails in Canmore. Dense network of trails, lots and lots of trails, well groomed, great place. Started at the main cross country stadium and skied around on the hill side east of the stadium. Then down to the ski jumps, watched some kids do the mini-jump (still pretty big), crashing left and right. Continued south on some trails called Around the World. Great view to the Tusk. Had a quick lunch and then did the Biathlon loops, which were the highlight of the day! Absolutely fabulous, with lots of smaller hills and sharp corners. Finally I did the recreational loop around the creek at the bottom of the valley.
Was looking at the forest to see if we could make an orienteering map. Looks pretty thick... but for sure a sprint map has to be made. And then obviously, have to organize ski-O next year.
My routes:
http://www.flickr.com/photos/magjoh/2290782084/siz...
Photo before site was built, so looks a bit funny. |
Friday Feb 22 |
| Running Rough 40:19 [3] 4.8 km (8:24 / km) +300m 6:24 / km | |
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| Trail run from my house at lunch. New Salomon shoes I bought cheap for $70. Felt good, but maybe not the best grip.
Knee hurting a bit... |
Thursday Feb 21 |
| Core & Strength 15:00 [1] | |
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Wednesday Feb 20 |
| Core & Strength 45:00 [1] | |
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| Running Smooth 15:00 [2] 2.37 km (6:20 / km) | |
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| Warm-up. |
| Orienteering City/Park (wet) 27:12 [4] 5.04 km (5:24 / km) | |
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| WET at QE. Score-O with two long dog bones added in. Really tricky! Had to do several map reading stops to plan ahead. Everyone took very different routes. |
Tuesday Feb 19 |
| Core & Strength 10:00 [1] | |
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Sunday Feb 17 |
| Orienteering City/Park 1:15:00 [2] | |
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| Placing controls for Deep Cove event.
What a day! Clear blue sky. Great spot for sprint orienteering. Strong field.
http://www.flickr.com/photos/magjoh/sets/721576039...
http://rg.orienteering.ca |
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| C • congratulations to the organizers 2 |
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| C • More photos 3 |
Saturday Feb 16 |
| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park 11:27 [4] 1.4 km (8:11 / km) | |
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| First session of the camp. One man relay at Whytecliff with two loops. Started with a climb up the ridge. Hard... Then back down and out around the rocks. Fun! |
| Orienteering Forest 23:23 [3] 2.2 km (10:38 / km) | |
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| Second session. Partner exercise with alternating controls, at Cypress Falls in the forest. |
| Orienteering City/Park 21:00 [2] 3 km (7:00 / km) | |
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| Placing controls for the o-terval session at Cap College. |
| Orienteering City/Park 15:43 [4] 2.8 km (5:37 / km) | |
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| Dog-bone session at Lower Lynn. Tricky. People took different routes. A bit of climb. Started to get really tired and calves cramped slightly. |
| Orienteering City/Park (race) 13:15 [4] 2.4 km (5:31 / km) | |
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| Last session of the day at Cates Park. SI timed race. First half of course was more running, but more control picking at the end. Really tired and stiff. |
Friday Feb 15 |
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| Event: Vancouver Sprint Training Camp
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| Running Smooth 20:00 [2] | |
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| Warm-up, cool-down. |
| Orienteering City/Park (race) 13:38 [4] 2.6 km (5:15 / km) | |
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| First race of the camp. At Acadia. Couple of great route choice legs by Thomas. Felt pretty good running! |
Wednesday Feb 13 |
| XC Skate 45:00 [3] 11 km (4:05 / km) | |
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| Skate at Hollyburn, faster pace by myself. Pretty hard snow. Nice evening. |
| XC Skate 23:00 [2] 2.8 km (8:13 / km) | |
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| Skiing with Andrea. |
| Core & Strength 10:00 [1] | |
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Tuesday Feb 12 |
| Core & Strength 10:00 [1] | |
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Monday Feb 11 |
| Running Rough 28:07 [3] 4.1 km (6:51 / km) +190m 5:34 / km | |
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| Run from my house, up to Baden Powell, down the trail and stairs to Lynn Creek, then along the creek to Pipeline Bridge and back up to the house along the streets. Very slow in the forest, steep, icy, slippery. |
| Core & Strength 15:00 [1] | |
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Sunday Feb 10 |
| Hiking 2:00:00 [1] | |
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| 6 hour hike up towards Eagle Peak, east side of Buntzen Lake. Had expected to follow in the tracks of others up there, but once up on the ridge it was untouched snow, trail markers under the snow line and close to impossible to move without snow shoes. A pretty good workout for the climb up and in the deep snow. |
Saturday Feb 9 |
| Running Rough 10:00 [2] | |
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| Warm-up. |
| Orienteering City/Park 23:10 [4] 2.7 km (8:35 / km) +120m 7:01 / km | |
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| Test running the Setup sprint for next weekend at Deep Cove. Pretty tricky course with route choice. A bit long with 4 km actual running distance. I'm cutting it a little bit for the race. |
| Orienteering City/Park 33:23 [3] 3 km (11:08 / km) +170m 8:40 / km | |
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| Test running the Chase sprint. Again, I feel the course is petty tricky. Much slower than the Setup, because of more in the forest and more climb. 4.5 km actual running distance. The winning time will be too long for a sprint, but I will keep the course the way it is. |
Friday Feb 8 |
| Core & Strength 20:00 [1] | |
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Thursday Feb 7 |
| Core & Strength 15:00 [1] | |
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Wednesday Feb 6 |
| Core & Strength 30:00 [1] | |
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Tuesday Feb 5 |
| Core & Strength 10:00 [1] | |
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Monday Feb 4 |
| Note | |
| (sick) |
| Sick today. Hot, runny nose, tired. |
| Core & Strength 10:00 [1] | |
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Sunday Feb 3 |
| Hiking 2:00:00 [1] | |
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| Hiking up at Seymour. Total time out was 5 hours. Went all the way to the third pump in some pretty deep snow. Some work with the climb up and the soft snow underfoot.
Starting to feel like a cold is coming on... |
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| C • snow? 2 |
Saturday Feb 2 |
| Note | |
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| Fieldwork all day at Capilano College. |
Friday Feb 1 |
| Core & Strength 15:00 [1] | |
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