Training Log Archive: piIn the 30 days ending Sep 30, 2010:
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Wednesday Sep 29, 2010 #
Orienteering City/Park 30:00 [2]
Easy jog in Central Park doing a relocation exercise. Did not work so well for me, since I made the map 6 months ago... ;)
Tuesday Sep 28, 2010 #
6 PM
Running Rough 51:15 [3] 6.38 km (8:02 / km) +357m 6:17 / km
Nice run with Andrea and Luna the Dog in Lynn Valley. Tried out my new Salomon Speed Cross 2 trail runners that I bought for $90 as the store was selling out the last pair. Unfortunately they are half size too big, but they will be ok for trail running over the winter, Gore-Tex and all.
My mild knee problem since the BC Champs seems to be slowly fading, and it seems I'm not getting sick either, despite feeling like something might break out any moment the last two days. Knock on wood...
My mild knee problem since the BC Champs seems to be slowly fading, and it seems I'm not getting sick either, despite feeling like something might break out any moment the last two days. Knock on wood...
Friday Sep 24, 2010 #
Orienteering City/Park 20:00 [2] 2.5 km (8:00 / km)
Running a test course at Softball City to see if the labyrinth bike trails and surrounding park would be suitable for the Sprint Camp WRE. I think it will be! Map will have to updated of course and vegetation properly mapped.
Floorball 1:00:00 [3]
Capilano Coho game at the Richmond Oval, against Team Ola. We played a lousy game, went down a couple of goals right away and were stressed the rest of the way. No flow in the passing game and always committing too many player to the offense, getting caught with only one man back to defend. Their goalie was super good too...
Wednesday Sep 22, 2010 #
6 PM
Orienteering City/Park 27:59 [4] 3.96 km (7:04 / km) +160m 5:53 / km
WET at Whytecliff. Mass start with Thomas and Ian. Took turn leading early on, depending on who saw the flag first. I took a bad route to 10 and was dropped, but then Thomas was looking for 11 at the cliff instead of the thicket and I caught up again. To 15, Thomas took the route to the right and got stuck in the high tide on the beach. I went left and got a 30 second lead, which I was able to hold to the finish.
Sunday Sep 19, 2010 #
9 AM
Orienteering Forest 1:13:20 [4] 10.38 km (7:04 / km) +294m 6:11 / km
BC Champs Long and Thetis Lake. Was not able to get any flow in this race. Started ok on the easy two first controls, but climbing up towards the third control, I failed to see the large boulder on the map that would have been a great attackpoint. I saw it in the terrain, but could not see it on the map and then went too far and had to come back. At least a minute here. Lost time again to 4, turning the wrong way into the control an losing another 30 seconds or so. 5 and 6 were ok, but not great. To 7 got turned around by the thick salal and lost another minute or so. 8 and 9 were ok, but to 10 went too far looking for a cup depression that was too small to be on the map. Went all the way around on the road to 11 and again to 12. Lost over a minute to 13 by a stupid route choice out to the road and then missing the attack from the road. Last 5 controls back to the finish were easier and went ok. Disappointing race, but still second place after many big mistakes by other runners...
Saturday Sep 18, 2010 #
Event: BC orienteering champs
Running Rough 1:00:00 [2]
Various running around as the controller for BC Champs. Placing controls, picking up controls, back and forth to start etc.
Orienteering Forest 16:06 [3] 2.9 km (5:33 / km)
Vetting of the elite Sprint Course for BC Champs. Very nice sprint with some forest controls and nice route choice. Finish around the old castle with the view to the ocean. Great setting!
Orienteering Forest 38:51 [3] 4.9 km (7:56 / km)
Vetting the elite course for the BC Champs middle distance. The new lidar based map felt crisp and accurate. I have to say I enjoyed my own work ;) Course was not the best, too much trail running and simple route choice, mostly due to the best terrain being taken by the sprint in the morning. Did not push race pace, but was impressed by Thomas winning time under 33 minutes (which included one minute of mistakes).
Friday Sep 17, 2010 #
10 AM
Running Rough 1:29:17 [2] 12.76 km (7:00 / km) +620m 5:38 / km
Slow run from Arborlynn, across Lynn Creek and then up through the forests, just north of Capilano Uni. Ran around trails to GPS them. Some open, but featureless woods here and there.
Wednesday Sep 15, 2010 #
Running Smooth 25:00 [2]
Warm-up/cool-down. Picking up a few flags after.
6 PM
Orienteering City/Park 26:40 [4] 5.69 km (4:41 / km) +88m 4:21 / km
WET at McCartney Creek. Mass started with David, Thomas and Graeme. Hesitated on the route choice to first and then had to sprint to catch up. Thomas and David bush-wacked the short leg to 2, but Graeme and I ran around and got it first. Struggled to keep up when David started to hammer down the trail to 4. On the route choice leg to 6, I thought that the fastest way was back through the start, but I decided to see which way the others went and then take the other alternative. Well, they all went back towards the start, so I took the other route and it did indeed turn out to be slower. Tried to push the pace, but did not see Thomas and Graeme until 11 when they got stuck trying to find the flag in the bush. However, then I could not see the flag at 12, so dropped them again, and was not able to catch up.
Easy orienteering, but the mass start makes for a good tempo run.
Easy orienteering, but the mass start makes for a good tempo run.
Tuesday Sep 14, 2010 #
9 AM
Running Rough 1:16:52 [3] 13.18 km (5:50 / km) +615m 4:44 / km
Hemlängtan. Andrea dropped me off at the corner of Capilano Rd and Fullerton Ave. Run up the Capilano-Pacific trail to Cleveland Dam, the road up to the base of Grouse Grind, Powerline trail to Mosquito Creek, Baden Powell to Mountain Hwy. Felt ok, but did not push too hard.
Thursday Sep 9, 2010 #
Running Smooth 15:00 [2]
Warm-up/cool-down.
Orienteering Forest 15:30 [4] 2.8 km (5:32 / km)
Test run of a sprint course at Royal Roads for the BC Champs.
Orienteering Forest 43:30 [4] 5.4 km (8:03 / km)
Test run of a middle distance course at Royal Roads for the BC Champs. Too long... have to cut.
Wednesday Sep 8, 2010 #
Running Smooth 15:00 [2]
Warm-up.
Orienteering Forest 46:00 [3]
WET at Robert Burnaby. Great route choice course by Meghan. Had bad trouble on the first control on the first loop, as one of the small trails had been overgrown and I was fighting bad vegetation. Similar thing happened on the second loop too. Lost a lot of time on this stuff, but my legs felt pretty good today!
Sunday Sep 5, 2010 #
10 AM
Running Rough 3:59:52 24.0 km (10:00 / km) +1323m 7:50 / km
Garibaldi to Cheakamus traverse. Started with Andrea, Louise and our new Swede Kristian. Did the entire hike/run together with Andrea, so for me the pace was easy. In the cloudy and cool weather, I did not even break a sweat up the Barrier, the first 7 km with 900 meter climb. We had a snack and picked up the pace a bit in the meadows. As we turned the corner into the volcanic ash flats at 1800 m, the sun came out and we had fantastic views of the Black Tusk. Amazing running from there, slightly downhill in the alpine, and finally down through the trees to the Cheakamus River. Thomas and Nate ran the opposite direction (in 3 hours), so we had a car waiting for us.
Photos: http://www.flickr.com/photos/magjoh/sets/721576247...
Photos: http://www.flickr.com/photos/magjoh/sets/721576247...
Saturday Sep 4, 2010 #
10 AM
Hiking 1:00:00 [1] 8.26 km (7:16 / km) +697m 5:06 / km
A very easy hike to Brandywine meadows with Andrea and two of her colleagues. Beautiful place. Surprisingly cold, windy and not much above 10 degrees. Only logging the time for the uphill climb, but the gps track shows most of the hike.
Friday Sep 3, 2010 #
12 PM
Biking 1:14:24 [2] 12.82 km (5:48 / km) +167m 5:27 / km
Easy bike from the house to Deep Cove. Mostly downhill. Took a slightly more adventurous route through the forest, over Lynn Creek and Seymour River. Had to push the bike on a section up from Seymour.
3 PM
Kayaking 1:59:25 [1] 7.0 km (17:03 / km)
A very, very leisurely kayak trip around Deep Cove. Andrea was on a standup paddle board and was moving slowly. The last 20 minutes I tried the board. Kind of fun to keep the balance.
Biking 49:47 11.52 km (4:19 / km) +272m 3:52 / km
Bike back home from the Raven's pub in Deep Cove. Super fast downhill to Hwy 1 and then the brutal climb up to the house.
Thursday Sep 2, 2010 #
9 AM
Running Rough 35:55 [2] 4.66 km (7:42 / km) +301m 5:49 / km
Warm-up. Various trails, starting from the corner of Dempsey Rd and Braemar Rd, to the bottom of the Grind.
Running Rough 35:47 [4] 1.69 km (21:12 / km) +794m 6:19 / km
Second time in my life up the Grouse Grind. First time was summer of 2003 and I recall the time being around 36 minutes. Did not know what to expect for this time around, but tried to go pretty hard. Could only maintain a proper running posture for the first 7 minutes, after that it was all power hiking as big steps as possible. The quarter markers are in the wrong spot, 11:30 for the first quarter and 18:30 to the halfway point? Anyway, finished under 36 minutes which felt good, just as fast at 37 as at 30! ;)
The fastest time of the season, and also the new record, is 23:48 (what?? is that a human being?), but the second fastest time of the season is 29 something.
The fastest time of the season, and also the new record, is 23:48 (what?? is that a human being?), but the second fastest time of the season is 29 something.
Wednesday Sep 1, 2010 #
6 PM
Orienteering City/Park 30:55 [2] 4.61 km (6:42 / km) +73m 6:13 / km
An easy jog around Andrea's memory-O course in Confederation Park, making sure all the clues were still in place.