Training Log Archive: piIn the 29 days ending Feb 29, 2012:
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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 | We | |||||||||||||||||
Wednesday Feb 29, 2012 #
6 PM
Orienteering City/Park 35:23 5.83 km (6:04 / km) +95m 5:37 / km
ahr:156 max:177
WET at SFU. Control picking by Rachel. Really enjoyed running in the snow! Took it fairly easy. Stopped to tie my shoelaces, moved a misplaced control etc. Calf felt mostly good, just a little stiff the last 5 min.
Saturday Feb 25, 2012 #
4 PM
Skiing - Skate 54:35 12.28 km (4:27 / km) +220m 4:05 / km
ahr:149 max:166
It has been absolutely dumping on the local mountains lately, and today the sun came out a little bit, so I was surprised how few people were up at Cypress this afternoon. The wind was howling, though, and blew little avalanches of snow off the trees and onto your head. Very nice light as the sun was setting, illuminating the trees and blowing snow against black clouds above the peaks. Mostly easy pace, but as usual some work to get up all the hills.
Wednesday Feb 22, 2012 #
Running Smooth 30:00 [2]
Warm-up/cool-down.
6 PM
Orienteering City/Park 24:02 5.06 km (4:45 / km) +44m 4:33 / km
ahr:168 max:180
WET at Childrens' Hospital. Tried to push the pace a little bit and the body felt pretty good. I actually managed to focus better in the map reading and had better flow.
However, left calf is really sore again. It started hurting after the long run on Sunday. The run this evening seemed to make it worse.
However, left calf is really sore again. It started hurting after the long run on Sunday. The run this evening seemed to make it worse.
Sunday Feb 19, 2012 #
10 AM
Running Rough 1:54:38 15.23 km (7:32 / km) +750m 6:02 / km
ahr:147 max:177
BP from Mountain Hwy to Deep Cove, with Oram and Molnar. Easy pace for most of it, but did a push up the "Seymour Grind". The push did not seem to make anything but my heart go faster... ran alone from this point until Nate and Thomas caught up just before the end (they did an extra loop in the beginning). Wet snow was falling higher up on Seymour.
Saturday Feb 18, 2012 #
Orienteering Forest 50:37 [3] 4.7 km (10:46 / km) +95m 9:47 / km
WIOL Champs at Fire Mountain, Mt Vernon. It was tough to warm-up and get ready for this one, as it was 4 degrees C, windy with heavy rainfall. Did ok the first 5 controls, which were mostly trail running, but then cut in too soon to 6 and lost 2 min there. Then ok again until the longer off-trail leg to 11 where I suddenly met Thomas coming towards me (he had started 2 minutes before me). I told him I though we hadn't gone far enough, but then we still started searching too soon. Just impossible to confidently relocate off anything in the jungle. Eventually found a control and figured out where we were and proceeded on to our control. Lost 6 min. After that lost the little mental focus I had and lost more time to 12, 14 and 17. Must have lost 10 min overall. Nikolay won with a time under 42. Kind of crazy stuff, but it was a fun adventure with Adrian, Alison, Pascal and Thomas.
Here is the map.
Here is the map.
Wednesday Feb 15, 2012 #
6 PM
Skiing - Skate 47:27 12.17 km (3:54 / km) +213m 3:35 / km
ahr:147 max:168
Short ski at Cypress. Nice conditions and good snow. Felt a bit stronger than last week.
Sunday Feb 12, 2012 #
9 AM
Orienteering City/Park 13:11 2.94 km (4:29 / km) +20m 4:20 / km
ahr:164 max:180
Setup race at UVic by Louise. Nav felt easy and I tried to go as fast as I could. Cool tunnel to 4! No mistakes. Surprised to "only" be 1:10 behind Will.
11 AM
Orienteering City/Park 17:33 3.44 km (5:06 / km) +52m 4:45 / km
ahr:168 max:187
Chase at UVic. Started just behind Nate and just hammered with him down the hill for the first two controls. Screwed up the hub control and came in from the east, which probably cost 10 seconds, and the chasing pack was right there. Out on the first butterfly I was alone and did ok, but Pat S was closing the gap. On the second butterfly I missed 10 to the left and suddenly a group of 8 runners were breathing down my neck! Back up the hill in the residential they all passed me, but then they hesitated on the route to 13 and I was with them. Then we came into the multi-level area and I lost my head... here was a chance to outwit the pack, but instead I just followed along in the silliness without reading the map properly. Super fun race! Looking forward to some headcam videos!
12 PM
Orienteering City/Park 15:00 [2]
Jogging around with Thomas picking up some flags at UVic.
1 PM
Orienteering City/Park 16:16 3.24 km (5:01 / km) +13m 4:55 / km
ahr:167 max:181
Bonus race at Lansdowne campus on a great new map by Todd. Decent flow for most of it, but tight hamstrings and stiff legs. Tired.
Saturday Feb 11, 2012 #
Note
Got stressful to place the flags for the WRE, as I somehow failed to bring all the units I was supposed to place with me out on the map... had to run back from the far end of the map. But we got it done on time thanks to Meghan and Alex. Race went really well, without issues. Impressive run by Will.
12 PM
Orienteering City/Park 16:09 3.43 km (4:42 / km) +20m 4:34 / km
ahr:173 max:183
Session 4 at Uplands. Had not been involved with the mapping of this area, and it was a sweet area indeed! Felt a bit like Portugal here and there! Open rock and fast meadows in a labyrinth of green. Started early and only passed Ross Burnett after control 2. Otherwise navigated alone. Great start with aggressive flow until the long leg to 7 where I lost contact halfway through. Some extra map stops and hesitations, started running down the wrong trail for 10 meters. 30 seconds lost. Then left 7 in the wrong direction and lost some more seconds on the easy 8. Got back into the groove again after that and finished pretty solid. Had a chance for a top 3 result on my fresh, but untrained legs, so the mistake on the long leg was a bit frustrating. High quality sprint-O!
2 PM
Orienteering City/Park 20:00 [3]
Jogging around placing pinflags for the o-tervals at Beacon Hill.
3 PM
Note
Walking around placing controls for Highrock Farsta.
What a cool race!
What a cool race!
Friday Feb 10, 2012 #
Event: Vancouver Sprint Camp
Note
Woke up very early to get to the ferry. Arrived Royal Roads just after 9 am and it was warm, with a little bit of sun! Walking around placing controls, in my rubber boots ;) First at Royal Roads and then Juan de Fuca.
Wednesday Feb 8, 2012 #
Orienteering City/Park 25:00 [3]
WET at QE. Corridor and compass island hopping. Good stuff!
Intervals Hills 2:40 [5]
One hill interval from 33rd to the top of the park.
Running Smooth 10:00 [2]
Warm-up/cool-down.
Sunday Feb 5, 2012 #
10 AM
Orienteering City/Park 13:44 2.69 km (5:06 / km) +32m 4:49 / km
ahr:160 max:172
Sprint Camp training by Thomas on the North Shore. First session was a point-to-point course at Lonsdale Quay.
Orienteering City/Park 13:55 2.67 km (5:13 / km) +36m 4:53 / km
ahr:165 max:180
Second session was a one-man relay in Victoria Park. Fighting it out with Sergio, but he lost focus on the second last control and I could sneak by. About a minute behind Thomas and Nate.
Running Smooth 15:13 2.32 km (6:34 / km) +104m 5:22 / km
ahr:154 max:181
Jog up to Greenwood Park, with one steep hill interval!
Orienteering City/Park 12:53 1.96 km (6:35 / km) +21m 6:15 / km
ahr:140 max:177
Third session, a point to point course in Greenwood Park. Cool forest area!
Orienteering City/Park 15:06 3.55 km (4:15 / km)
ahr:169 max:182
Fourth session, a chase start control picking course down the Boulevard. Intense, over 50 controls, lots of change of direction. Started to feel pretty tired.
Saturday Feb 4, 2012 #
3 PM
Skiing - Skate 1:14:40 16.02 km (4:40 / km) +331m 4:14 / km
ahr:157 max:174
Skate at Cypress. Very sunny and pretty warm. Circus at the parking lot again. An asian group skiing in jeans and t-shirt etc. Went up high first and skied in the sun under the powerline, then some loops higher up, then back down. Kind of hard and icy snow on the lower trails. Felt slow...
Wednesday Feb 1, 2012 #
Running Smooth 10:00 [3]
Warm-up/Cool-down.
6 PM
Orienteering City/Park 12:36 1.93 km (6:31 / km) +12m 6:19 / km
ahr:141 max:157
WET at the PNE. First loop was a wickedly narrow corridor. Really forced you to focus hard on the map. Difficult! Good warmup at slower pace.
Orienteering City/Park 15:37 3.15 km (4:58 / km) +44m 4:38 / km
ahr:169 max:184
Second loop was a normal course. Tried to push a little bit harder in the running, but the nav lacked flow. Both calves feeling pretty tight and sore.