Monday Jun 30 |
 | Running Smooth 15:00 [2] | |
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| Warm-up. |
| Orienteering Forest (race) 17:21 [4] 2.2 km (7:53 / km) | |
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| WCOC Sprint. Never got a good flow in this race. Started to control 2 with some bad decisions, first going towards the river and then changing my mind going back to the trail, then couldn't spot the flag itself. Lost almost a minute on this leg. Blew up to 6 as I misread the map as a hill, when in fact the control was in a depression. Got stuck in the shrubs looking for the wrong thing and lost another minute. Did a bit better from 7 and home. Good, fun course in unusual terrain, but it wasn't my day. 4 minutes behind Patrick.
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| Orienteering City/Park (race) 9:00 [5] | |
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| Two heats of sprint challenge! Each heat was a mass start with 5 runners. 50 controls on a sports field, with playgrounds and other features. Course was basically a butterfly with several short loops, which runners did in different order and direction. Flags and competitors were in plain sight, so it made for some very intense head to head racing! Unfortunately, the finals had to be canceled because a lightning storm blew in over the field...
Great weekend of orienteering! Some photos here
http://flickr.com/photos/magjoh/sets/7215760592950... |
Sunday Jun 29 |
| Running Rough 10:00 [2] | |
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| Warm-up, jog to start. |
| Orienteering Forest (race) 1:33:05 [4] 9 km (10:21 / km) | |
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| WCOC Long. Even hotter day, and knew that the course would have lots of climb crossing the canyon, so drank lots before the race. Started slow to number one and got it ok, but the terrain was indistinct and it felt like the control was just sitting in the forest. Down the deep canyon to 2, but noticed at the bottom that I had to cross another ravine before the control. Decided to contour around to save climb out of the canyon and then had to do a very steep scramble up towards the control. Control itself was hard to spot in the tall grass. Got 2, 3 and 4 fine with careful navigation. 5 was a great leg with island hopping in the marshlands. Decided for the western route and executed well, but again rolled my ankle a bit and had to hobble for a while. Got unlucky at 9, as I ran just past the control without seeing it, losing over a minute relocating and coming back. Had the fastest split to 12, but started to get tired after that. Towards 13, got stuck at the bottom of the canyon in some deep mud and it was a huge climb all the way up to the control. 15 turned out to be a real bingo control, as it was placed out of sight on the north side of the spur in some dark forest. First ran up and down the spur without spotting the flag, then thought I had done a parallel error and crossed over to the next spur and ran up and down it. Then came back and saw it. Lost 3 minutes here, but Geir lost almost 10... After this point started to get really tired in the heat and just tried to survive to the end. Almost blew it at 17, but corrected.
Finished 3rd after Patrick and Brian. Could have had Brian with some better luck at 15, but Patrick was 5 minutes ahead. Had a great time on this course, which was a real test!
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Saturday Jun 28 |
| Running Rough 25:00 [2] | |
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| Warm-up on tiny model map and some jogging on a gravel road. |
| Orienteering Forest (race) 41:36 [4] 5 km (8:19 / km) | |
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| WCOC middle distance at Coyote Canyon. The model map indicated very challenging terrain, both physically and technically, so I decided to pay extra attention to being clean. Hot and sunny, but very wet in the terrain. Forest floor covered in grass, hiding dead fall and making footing difficult, something that was not good for my sprained ankle.
To first control, managed to find the subtle cut line, which many had trouble with, and then hit a very distinct small uncrossable march and carefully jogged in to the control from there. Out to the field for an easy control and then careful navigation again. Lost some time on hesitation on the short 4th leg. Very wet march crossings to 7 and 10, with knee deep water. Was safe the whole way home, not really making any mistakes. Lost time to 13, not being aggressive enough. Rolled my bad ankle a bit on the way to 14 and had to hobble for a while. Slow and nervous to 15.
Pretty happy with the race, 2nd after Brian May, about 1:15 behind. Still, a bit too cautious and passive, especially from 10 and in. Was in the lead at 11, but got overly conservative.
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Friday Jun 27 |
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| Event: Western Canadian Orienteering Championship 2008
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Wednesday Jun 25 |
| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering Forest (wet) 21:19 [4] | |
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| Another bonus WET at Whytecliff, organized by Kean who came up from Seattle! The rocks, out to the island, through the forested ridge. Nice day. |
Tuesday Jun 24 |
| Running Smooth 25:00 [2] | |
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| Warm-up/cool-down. |
| Intervals Flat 9:10 [5] 2.6 km (3:32 / km) | |
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| Wanted to do a short speed work session, since most of my training these days is slow, long and with crazy climb. Did 3 loops at the Musqeam loop. Felt ok, but not great. Still a bit stiff from the long run on Sunday. Hopefully this session flushed it out!
3:05
3:06
2:59 |
Sunday Jun 22 |
| Running Rough 1:15:00 [3] | |
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| Run from Coleman St, up some random mountain bike trails on Mount Fromme. Connected with Mountain Hwy and continued on the gravel road all the way up to the top of Grouse Mountain. Really great run once the views opened the last 30 minutes.
Took the gondola down, but got pretty cold waiting in the line to go down. |
| Running Rough 40:00 [2] | |
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| Jog back to Coleman St from the bottom of the Grouse Grind. Took the power line trail to Mosquito Creek and then Baden Powell from there. Was stiff and tired, maybe made worse by getting so cold at the top of Grouse. |
Wednesday Jun 18 |
| Biking 2:50:00 [2] 46 km (3:42 / km) | |
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| Bike to and from training. Mostly low pace, but lots of big hills. Very tired at the end. |
| Orienteering City/Park (wet) 37:55 [4] 5.5 km (6:54 / km) | |
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| WET at Byrne Creek. Nice sunny evening. Benoit started 2 minutes before me and I caught up at 6, where Ben actually went to control 11, which was very close by. I thought the course might be forked, because when we came back to 6/11 after a little loop he went to 6 and I 11. Since 6 was the shorter one, he got ahead again and we were together until control 20. Did a crazy steep climb across the ravine, instead of going around. Fun race! |
Saturday Jun 14 |
| Running Smooth 25:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering Forest 1:10:00 [4] 6.7 km (10:27 / km) | |
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| Training course at Rice Lake, set by Andrea. Was really struggling with the bush and the dead fall today. Got lost at control 3, at the very north west corner of the map, not sure if the map made sense there. Felt ok, running wise, on the sections of the course that were on trails and roads. |
| Intervals Hills 1:25 [5] | |
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| Single push up the Lynn stairs on the way home. |
Wednesday Jun 11 |
| Running Rough 1:20:00 [2] | |
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| Placing and picking controls for the WET at Watershed Park. |
Tuesday Jun 10 |
| Running Rough 50:00 [2] | |
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| From Coleman St up mountain bike trails on Mount Fromme. Then Mountain Hwy back down to Lynn Headwaters. Along Lynn Creek to Dempsey. |
| Intervals Hills 4:06 [5] | |
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| Stair intervals up Lynn Creek ravine.
1:25
1:21
1:20 |
Sunday Jun 8 |
| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down, picking up controls. |
| Orienteering Forest (race) 35:00 [4] 4.1 km (8:32 / km) | |
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| Race at Green Timbers on a new map by Lehel. Ultra-super detailed in typical Lehel fashion, it was a great fun event. Some open field with bush detailed made for some good orienteering. Didn't have any major problems, but lost time to Thomas especially on legs 7, 8, 9, 10. These were kind of run-along-the-edge-of-the-forest-and-jump-in-for-a-control controls. Didn't get any flow in this section, often jumped in too early, not seeing the control, getting stuck. Second half more running. 3 minutes behind Thomas in the end. Good day! |
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| C • ultra-super 4 |
Saturday Jun 7 |
| Hiking 2:00:00 [2] | |
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| Power hiking up Stawamus Chief with a backpack full of SI units and flags. Then placing 25 controls up there. |
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| C • Saw the map 4 |
Wednesday Jun 4 |
| Running Smooth 10:00 [2] | |
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| Warm-up. |
| Orienteering City/Park (wet) 44:40 [4] 5.9 km (7:34 / km) +150m 6:43 / km | |
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| Pretty long and tough WET by Greame at Deep Cove. A lot of climb, some route choice and street running. A trail was not mapped, bad Magnus. Feel a bit out of shape after not running the last two weeks with the twisted ankle. |
Sunday Jun 1 |
| Running Rough 1:03:00 [2] | |
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| Warm-up/cool-down between Coleman St and Rice Lake. Also placing controls for training. |
| Orienteering Forest 33:10 [3] 3.6 km (9:13 / km) | |
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| Training course on the Rice Lake map. |