Training Log Archive: piIn the 31 days ending Mar 31, 2006:
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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 | Th | Fr | ||||||||||||||||||||||||||||
Wednesday Mar 29, 2006 #
Running Smooth 35:00 [2]
Warm-up before WET.
Orienteering City/Park (wet) 30:11 [4] 4.95 km (6:06 / km)
WET 22 at Byrne Creek where John Rance added a bit to the southern part of the map. It was fun to see some new "terrain". This was the last WET this spring where a head lamp was needed.
Running Smooth 22:00 [2]
Cool-down together with Louise. Picking up first half of the pin flags.
Tuesday Mar 28, 2006 #
Intervals Flat 17:00 [5]
5 intervals on the Musqueam trail loop. Didn't feel as strong as last time I did these a month ago.
3:18
3:08
3:10
3:10
3:14
Plus two short intervals on a small hill in Pacific Spirit.
3:18
3:08
3:10
3:10
3:14
Plus two short intervals on a small hill in Pacific Spirit.
Running Smooth 50:00 [2]
Warm up & cool down.
Monday Mar 27, 2006 #
Running Smooth 25:00 [2]
Slow run with Chris and Louise.
Core & Strength 36:00 [3]
Core and strength with different balls and weights.
Sunday Mar 26, 2006 #
Running Rough 15:00 [2]
Placing controls for training.
Running Rough 40:00 [2]
Shadowing John Rance on four small loops at Robert Burnaby Park.
Orienteering City/Park 17:31 [4] 2.68 km (6:32 / km)
Short race, set by Thomas, at Robert Burnaby. Had some interesting route choice, which created some challenge even though I just made the map.
Running Rough 25:00 [2]
Picking up the flags after the race.
Thursday Mar 23, 2006 #
Running Smooth 55:00 [2]
Slow run with Jan, sales guy from the Swedish office. Did the same loop as on Tuesday twice.
Wednesday Mar 22, 2006 #
Running Smooth 25:00 [3]
A quick run before dinner again.
Tuesday Mar 21, 2006 #
Running Smooth 28:00 [3]
Squeezed in a workout between work and dinner. Ran from the hotel down to the Willamette River and crossed over on one of the pretty cool looking steel bridges. Ran south along the river on the downtown side and then back across and back to the hotel.
Intervals Hills 10:00 [4]
Did the hotel stairway up to the 9th floor. 6 repeats :)
Monday Mar 20, 2006 #
Note
In Portland this week, working at a trade show. I'll try to get some training done, but mostly this will be a rest week.
Sunday Mar 19, 2006 #
Orienteering City/Park race (long) 1:34:00 [4]
2 hour score-O at Burnaby Mountain/SFU on a beautiful day. This is mostly a trail map, no vegitation is mapped, so navigation in itself is simple, but finding the best route can be very difficult.
Picked the same route as Ted in the start. We lost several minutes searching for 16 (turned out it was stolen) and also lost a minute at the misplaced 18. After 45 minutes we split up on different routes. Later I also lost several minutes at 26, which was misplaced as well. I think I picked a good route and was back first. However, everyone lost time on misplaced controls, so the race wasn't completely fair. I guess that's what you have to expect on this map, though.
Anyway, what's important is that it was a great day, a good workout and lots of fun!
Picked the same route as Ted in the start. We lost several minutes searching for 16 (turned out it was stolen) and also lost a minute at the misplaced 18. After 45 minutes we split up on different routes. Later I also lost several minutes at 26, which was misplaced as well. I think I picked a good route and was back first. However, everyone lost time on misplaced controls, so the race wasn't completely fair. I guess that's what you have to expect on this map, though.
Anyway, what's important is that it was a great day, a good workout and lots of fun!
Saturday Mar 18, 2006 #
Running Smooth 10:00 [2]
Warm up.
Intervals Hills 21:30 [4]
Hill intervals on Belmont Ave. The way we normally do these is a hard run up, which usually takes me 1:55 to 2 minutes, then a 3 minute break as we jog down again. Today I did the run up the hill a bit slower at 2:10, but instead I ran down faster in 2 minutes. This created a more continuous run, half intensity 4 and half intensity 2.
Did 10 repeats. As I was alone today, it was hard mentally to follow through.
Did 10 repeats. As I was alone today, it was hard mentally to follow through.
Running Smooth 18:00 [2]
Run down the hill in between intervals.
Running Smooth 12:00 [2]
Cool down, back to apartment.
Thursday Mar 16, 2006 #
Badminton 45:00 [2]
I used to play quite a bit in Sweden, but haven't found anyone to play with here. Not that I have looked hard... Well, turns out Chi Ho at work is a great badminton player! He is actually a coach too.
This first time we played, we also had two other guys from work with us, who were not very good, so the tempo was very low when we played double. Got to play a short single with Chi Ho. Even though I'm reasonably good, he made me run around the court like a crazy rat chasing the ball. That's awesome! Exactly the workout I'm looking for :) Hope we can play an hour just the two of us next time.
This first time we played, we also had two other guys from work with us, who were not very good, so the tempo was very low when we played double. Got to play a short single with Chi Ho. Even though I'm reasonably good, he made me run around the court like a crazy rat chasing the ball. That's awesome! Exactly the workout I'm looking for :) Hope we can play an hour just the two of us next time.
Wednesday Mar 15, 2006 #
Running Smooth 20:00 [2]
Warm up before the WET.
Orienteering City/Park (wet) 34:15 [4]
The WET this week was four loops in Robert Burnaby Park. Then some of us did another loop that connected control number 2 on all the loops.
I just completed this map to sprint standard the other week. Obviously the orienteering value was low for me. This is an awesome park for sprint orienteering, I wish this kind of quality map would have been produced by someone else and that it would have been an unknown area for me... :)
I just completed this map to sprint standard the other week. Obviously the orienteering value was low for me. This is an awesome park for sprint orienteering, I wish this kind of quality map would have been produced by someone else and that it would have been an unknown area for me... :)
Running Smooth 12:00 [2]
Cool down after the race.
Tuesday Mar 14, 2006 #
Running Smooth 45:00 [2]
Slow run through Pacific Spirit.
Core & Strength 20:00 [2]
Did part of a pilates video with the GVOC core crew!
Monday Mar 13, 2006 #
Orienteering Forest 1:20:00 [2]
Night-O on the Silver Valley map out in Maple Ridge. A nice night out in the woods, I really enjoyed it, but hardly relevant training. There is so much deadfall and crap that it's impossible to actually get any flow in the running and navigation. It's more like an adventure hike.
We gotta go to Kamloops to get some relevant Jukola training! Logan Lake has the most Finland-like terrrain. Should place reflective flags and run at race speed. Hopefully we can do this a couple of weekends in April and May?
We gotta go to Kamloops to get some relevant Jukola training! Logan Lake has the most Finland-like terrrain. Should place reflective flags and run at race speed. Hopefully we can do this a couple of weekends in April and May?
Sunday Mar 12, 2006 #
Skiing - Skate 1:00:00 [3]
Skiing up at Cypress. Gorgeous day, doesn't get any better here on the coast. Tons of nice snow, every single trail open for the first time since I moved here, no wind and clear blue sky.
Skied with Mugsy and Jonathan for the first hour and we went pretty hard. The trails att Cypress are steep! We went down what used to be a downhill in the 60s and then just climbed up and up.
My lungs felt weird after the cold and I felt kind of weak.
Skied with Mugsy and Jonathan for the first hour and we went pretty hard. The trails att Cypress are steep! We went down what used to be a downhill in the 60s and then just climbed up and up.
My lungs felt weird after the cold and I felt kind of weak.
Skiing - Skate 45:00 [2]
Skied for another hour, but much slower with lots of breaks, soaking up the sun. I'll only count 45 minutes.
Wednesday Mar 8, 2006 #
Note
(sick)
Feeling worse today. No WET tonight.
Monday Mar 6, 2006 #
Core & Strength 45:00 [3]
(sick)
Core session with Meghan, Louise and Margo.
Have a slight cold. Haven't had one in ages.
Have a slight cold. Haven't had one in ages.
Friday Mar 3, 2006 #
Running Smooth 32:00 [2]
Easy run in the neighbourhood.
Core & Strength 10:00 [3]
Abs.
Thursday Mar 2, 2006 #
Running Smooth 1:00:00 [3]
Run along the beach as the sun set again. This time I took a boardwalk through the mangrove on the way back. Very nice.
Wednesday Mar 1, 2006 #
Biking 20:00 [3]
Stationary bike. Man, is this ever boring...
C • bike 6
Core & Strength 15:00 [3]
Abs.