Training Log Archive: piIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Orienteering Forest 1:00:00 [2]
Checking most controls for the Sage Stomp Middle. Total time about 2 hours, mostly very low intensity, but jogging between controls for a total of around 1 hour.
Orienteering Forest 34:30 [3]
Test running M21E Sage Stomp Middle. Looking really good, will have spectator controls and announcing!
Wednesday Apr 27, 2011 #
6 PM
Orienteering City/Park 39:07 [3] 6.54 km (5:59 / km) +206m 5:10 / km
WET at Robert Burnaby by Thomas. Forked mass-start. Took it easy in the beginning, since I did not warm up at all. Long route choice legs and a butterfly. Was racing Louise and Graeme the first loop, then pulled away and ran mostly alone on the second loop. Cold, wet and muddy! Felt slow and heavy on the uphills today.
Running Rough 14:47 [2] 2.09 km (7:04 / km) +83m 5:54 / km
Cool-down. Picking up flags.
Monday Apr 25, 2011 #
11 AM
Running Rough 1:02:57 7.7 km (8:10 / km) +510m 6:08 / km
Run with Louise in the Cat Lake area. Not very inspiring woods, lots of active logging and steep hillsides. At the end, ran a full speed loop around the lake, racing Louise who went the other direction (4:50 for 1.3 km)
Running Rough 17:22 [2] 2.41 km (7:13 / km) +30m 6:48 / km
Run around Woodlot 27, which is a small piece of flat open woods next to the highway. Could be a funky little map!
Sunday Apr 24, 2011 #
10 AM
Running Rough 1:59:16 [2] 9.94 km (12:00 / km) +926m 8:11 / km
Easy run with Louise to the Squaw, which is the lesser known peak a couple of km behind the Chief. Some really pretty woods, impressive cliff lines etc.
4 PM
Running Rough 46:50 [3] 8.01 km (5:51 / km) +250m 5:04 / km
Run with Thomas in Alice Lake Provincial Park. A bit higher tempo. Pockets of really nice terrain and some crap too. Campground area would be a great sprint map with all white woods.
Saturday Apr 23, 2011 #
3 PM
Running Rough 1:50:58 [2] 10.69 km (10:23 / km) +614m 8:04 / km
Run in the area behind the Smoke Bluffs in Squamish, with Louise and Thomas. Tons of trails and many, many rocky features and knolls. Some light green forest that would ok to get through. If we could get Lidar, think it would be a cool map!
Friday Apr 22, 2011 #
Running Smooth 43:00 [2]
Run with Louise in PS.
Wednesday Apr 20, 2011 #
Running Smooth 15:00 [2]
Warm-up with Thomas.
Orienteering City/Park 27:00 [4]
WET by Jeremy and George. A control description exercise course. The first short loop had two flags at each control feature and you had to read the description to punch the correct one. The second longer loop, there was just one flag, but it was not at the center of the circle, but rather in the position the description specified. Pretty good one, really forced you to pay attention.
Monday Apr 18, 2011 #
3 PM
Running Rough 57:29 8.03 km (7:10 / km) +398m 5:44 / km
ahr:139 max:168
Unmotivated for a run, but needed to get out. Ran up Mountain Hwy to the first switchback and continued on the Cedar Tree trail. Kind of gnarly, crossing several creeks and small ravines. On the way back I had a close encounter with a bear. I was climbing up one of the ravines and just as I popped my head over the edge, there was a bear only a few meters away. He got scared and took a step back, and so did I! Talked in a calm voice and put my arms up to look big. He was a bit curious, but did not seem to care too much. However, he was on his way up the valley and was clearly not going to leave the trail. When he came towards me, I retreated back across the creek and climbed up the forest a bit, so that he could pass me. Wish I'd had a head camera on this run ;)
Saturday Apr 16, 2011 #
11 AM
Orienteering Forest 40:56 6.3 km (6:30 / km) +323m 5:10 / km
ahr:172 max:191
Middle at Pacheco. Open and steep ridge/valley terrain, with some oak trees here and there. Very pretty and green (compared to the brown in November 1.5 years ago). Unfortunately the fresh grass was tracking pretty badly, but I started late so it helped me a bit. Easy navigation and I had more or less a completely clean race. Went left on the route choice to 7 and maybe that was a bit slower. Controls 4 to 10 were fun with a good middle distance character and the end had a fast sprint-like feel. Wish I could run faster when it's so easy... hot and sunny. 3rd place, 2.5 min behind Ross Smith.
Friday Apr 15, 2011 #
5 PM
Orienteering City/Park 16:37 3.99 km (4:10 / km) +4m 4:09 / km
ahr:171 max:179
Sprint at Casa de Fruta. A very long and narrow map, some buildings, a little forest, parking lots and a tiny amusement park. Silly start, with the first control "behind" the start and then back to the second control again, a massive dogleg. Too many long legs across parking lots and fields, would have been better to zigzag across more. A fun little forest part and good finish. Completely flat! I did not make any mistakes, but it was a simple runner's course. 4th place, 1 minute behind Jordan.
Running Smooth 15:00 [2]
Warm-up.
Thursday Apr 14, 2011 #
6 PM
Orienteering Forest 1:01:31 6.94 km (8:52 / km) +316m 7:13 / km
ahr:145 max:169
Training at Briones with Jonas and Kyle. Very steep, 7.5 meter contours! On the way to 3 got too low and slid down some earth banks into the creek. Once on the other side there were some really bad side ravines and I got tired of climbing around, so abandoned control 3 and 4. From 5 it went better and I eventually caught up with Jonas at 12. Kind of followed his back for the rest. Really pretty views from the top of the ridge.
Wednesday Apr 13, 2011 #
4 PM
Running Smooth 11:13 2.01 km (5:35 / km) +93m 4:32 / km
ahr:137 max:151
Warm-up. Run from Vlad's and Lani's place up to McLaren Park.
Orienteering City/Park 30:00 4.85 km (6:11 / km) +236m 4:59 / km
ahr:158 max:174
Andrea planned a middle distance-ish course at McLaren for me that I ran. Did not push race pace, but tried to keep it steady. Grass was mostly knee high and the ground was a bit lumpy, so it was hard to run fast, especially downhill. Made some smaller mistakes here and there. Great views all around!
Running Smooth 21:31 3.44 km (6:15 / km) +88m 5:33 / km
ahr:131 max:150
Cool-down.
Sunday Apr 10, 2011 #
12 PM
Orienteering Forest 59:21 11.05 km (5:22 / km) +300m 4:44 / km
ahr:163 max:177
Why Just Run #4 of 2011! Spring Ramble in Silver Valley. Mostly a trail run, but some very nice small areas of open forest here and there. First control was a bit tricky because they had thinned the forest in that area. Only significant time loss was to 11, where I got stuck in brambles and deadfall and then turned the wrong way when I hit the trail. Tried to push the pace a little bit. Rainy and wet!
Map, Results
Map, Results
Saturday Apr 9, 2011 #
8 AM
Skiing - Skate 35:03 [2] 4.36 km (8:03 / km) +186m 6:38 / km
Placing some controls for the ski-O on Cypress. Great support from the mountain and great snow conditions. Not easy to set very challenging courses, but great for the kids and everyone had fun. Adam Woods is pretty damn fast for 17!
Here is the map for the Advanced Course, Results
Here is the map for the Advanced Course, Results
C • nice 1
Friday Apr 8, 2011 #
2 PM
Hiking 1 [0] 3.21 km ( / km) +245m / km
GPS-ing some trails and ridge lines for map extension.
Wednesday Apr 6, 2011 #
6 PM
Orienteering City/Park 55:03 [2] 6.92 km (7:57 / km) +30m 7:47 / km
Relocation exercise at Central Park. Did it with Kristian, Christophe and Louise. Fun times! Mostly easy pace, with some bursts of speed here and there.
Sunday Apr 3, 2011 #
10 AM
Running Rough 2:04:14 17.98 km (6:54 / km) +650m 5:51 / km
ahr:145 max:174
Long run with Louise and Nate. Upper trail to Norvan Falls in the way out, lower trail by the river on the way back. Cool and damp day. Patches of snow on the ground from the before the meadow. No feeling of spring in Lynn Valley.
Saturday Apr 2, 2011 #
12 PM
Biking 45:00 [1]
ahr:105 max:147
Easy bike in Seymour valley. Went to Hydraulic Creek and found the small trail that goes up to the South Needle. Found some huge old trees in the forest.
4 PM
Core & Strength 15:00 [2]
Killer smrt core.
Friday Apr 1, 2011 #
Floorball 1:00:00 [3]
Coho game. Played D and we were rotating 5 players in this position tonight, so a little more time on the bench. Really good intense game against the top team. We kept it close through 2 periods (5-5), but then we fell a few goals behind and could not quite recover, even though we scored twice in the last minute after we pulled the goalie!