Monday Jul 31 |
 | Running Smooth 1:15:00 [3] | |
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| Run with John Markez in Pacific Spirit. Started out with 20 minutes in the sand along the beach. |
Thursday Jul 27 |
| Badminton 1:00:00 [2] | |
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| Badminton with Chi Ho and Vincent. Some higher intensity when playing singles. |
Wednesday Jul 26 |
| Running Smooth 1:30:00 [3] | |
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| Run in Pacific Spirit with John Markez. |
Tuesday Jul 18 |
| Running Smooth 30:00 [2] | |
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| Short run in Pacific Spirit. |
Sunday Jul 16 |
| Orienteering Forest race (long) 1:14:25 [4] 9.26 km (8:02 / km) | |
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| WCOC Long at MacPherson. Again, excellent course planning with tons of route choice and technical orienteering. Some pretty extreme negative topography around control 1, 2, 14 and 15. Hard to tell from the map, but the ridges and depressions are really steep. Mostly a consistent race, lost maybe 3 minutes in total on controls 3, 9 and 16 combined. I was very happy with my race! If I had been in my best shape I think I could have squeezed in just under 70. All the other runners hade huge mistakes, though, so I ended up winning this one. |
| Running Smooth 10:00 [2] | |
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| Warm-up for the race. |
| Orienteering Forest 9:32 [5] 0.7 km (13:37 / km) | |
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| Western Canadian Sprint Beer Orienteering Championships! Two hours after the long champs it was time for lots of beer. This was an extremely challenging 700 metre long chug fest. It was a mass start and I had a bad start and got to the first control almost last. Drinking beer really fast is not my strongest skill, but I managed the first in 56 seconds! Unfortunately, this was still among the slowest beer splits... At control 2 and 3, though, it took me almost 2 minutes each and I was hopelessly at the back of the pack. Brent was the winner, 3 minutes faster than me. Pam won the Women Elite easily! I got pretty drunk. Hilarious event! |
Saturday Jul 15 |
| Orienteering Forest race (middle) 31:19 [4] 4.35 km (7:12 / km) | |
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| WCOC Middle at Copper King. A great course with very technical controls and difficult route choice and then the last third of the course through almost labyrinth-like ski trails. Had a pretty much clean race, apart from maybe losing 30 seconds to 5, not finding a good route through the pretty dense woods. Caught up to Ben Rattray at 10, as he lost 2 minutes on a poor route choice to that control. However, Brent was the fastest today with a very good run, about a minute faster than me. |
| Running Smooth 15:00 [2] | |
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| Warm-up for the race. |
Friday Jul 14 |
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| Event: Western Canadian Orienteering Championships
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| Orienteering Forest 1:05:00 [3] | |
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| Model Event/Training for the Western Canadian Championships. The map was Ear Lake, which has some pretty extreme negative topography, with deep depressions and steep hills. Did the first part at slow tempo and then tried race speed on the last third, where the terrain was a little bit less agressive. |
| Orienteering City/Park race (sprint) 12:50 [5] 2.54 km (5:03 / km) | |
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| WCOC Sprint at Riverdale. Pushed as hard as I could, but my speed isn't great after the poor training the last couple of months. Did well through the technical stuff at control 5 and 6, but then got lazy and didn't check the direction at all out of 7 and lost around 40 seconds to control 8. Ben Rattray from Australia won it with 11:28. No way I could have done that time.
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| Running Smooth 15:00 [2] | |
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| Warm-up before the race. |
Wednesday Jul 12 |
| Running Smooth 32:00 [2] | |
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| Warm-up, running in between intervals and cool down. |
| Intervals Hills 8:00 [5] | |
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| Got stuck in traffic, so had very little time, but decided to run to Belmont Ave and do a few intervals. Did 4 repeats, but ran down the hill in 2 minutes, rather than the normal 3. |
Monday Jul 10 |
| Running Smooth 1:10:00 [2] | |
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| Decided to go for a long run with some climb in it. Ran first in the sand along the beach, then up to UBC and then down and up each of the four different stairs that lead down to the beach. This created four tough hill intervals in the middle of the run. |
| Running Rough 20:00 [3] | |
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| The first 20 minutes in the sand. |
| Intervals Hills 10:00 [4] | |
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| Up the stairs from the beach to UBC. |
Sunday Jul 9 |
| Running Smooth 50:00 [2] | |
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| Warm-up, run in between intervals and cool-down. |
| Intervals Hills 10:00 [5] | |
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| Hill intervals on Belmont Ave, did 5 repeats. Felt pretty good considering almost no training in May and June and the six week sickness in that period. |
Saturday Jul 8 |
| Running Rough 1:15:00 [2] | |
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| Slow run on the north shore. From the top of Mountain Hwy, down through Lynn Valley, up to Rice Lake and around it twice, down to the suspension bridge (packed with tourists), back along the river and up the ravine back to Mountain Hwy on the Baden Powell. Must have had something bad to eat yesterday, because my stomach was completely kaputt and it made the last half hour of the run very uncomfortable. |
Tuesday Jul 4 |
| Running Smooth 50:00 [3] | |
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| Run through Pacific Spirit. Pretty tired and jet-lagged still, but tried to go at a decent pace. Calves felt really sore during the run and after. Not sure why. Maybe because I haven't run on hard surfaces in a long time now? |