Sunday Mar 30 |
 | XC Skate 1:45:00 [2] 21.5 km (4:53 / km) +480m 4:24 / km | |
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| Since the winter is so persistent, I decided to do some winter sports. That was clearly a great idea! Just wonderful conditions. Cold, new snow, great tracks and finally sun! Everything was open, even the trail down the old abandoned ski hill. That bit has never been open during the years I've been here.
Forgot how brutal the climb back up from the old ski hill is. Legs tired from yesterday's long run. Kept a slow pace throughout, but there is just so much climb at Hollyburn and I felt like I was working pretty hard most of the time. |
Saturday Mar 29 |
| Running Rough 2:00:00 [2] | |
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| Long trail run.
The very cold March weather continues. More snow today... |
Wednesday Mar 26 |
| Running Smooth 35:00 [2] | |
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| Warm-up/cool-down. |
| Intervals Hills 11:00 [5] 1.75 km (6:17 / km) +225m 3:50 / km | |
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| Hill intervals on trail, south of Deer Lake, in the forest. Felt really hard, both physically and mentally. Had to fight in my mind to keep going. |
| Orienteering City/Park (wet) 39:50 [3] 7.8 km (5:06 / km) | |
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| WET at Deer Lake. Was a combination of memory-O and score-O. Three locations with a map showing the controls. Had to memorize these locations, run to them and then do a mini memory-score-O around each spot. I did pretty poorly. Partly because I slightly misunderstood the setup. Thought that each map would only show the controls for that mini score-O, but in fact all maps showed all controls, so it was possible to cut the distance by memorizing controls for the next location. I didn't get that part and ended up doing some extra running... good exercise! |
Sunday Mar 23 |
| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park (race) 38:21 [4] 7 km (5:29 / km) | |
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| Race at False Creek on Henrik's new map. Great map! Fun race. My legs felt tired and heavy and had to fight a bit mentally to push. GPS said 8.3 km actual running. Didn't make any significant mistakes really. Lost 30 seconds talking to a lady who said we had put a control on private property. |
Saturday Mar 22 |
| Running Rough 58:36 [3] 9.4 km (6:14 / km) +520m 4:53 / km | |
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| Run from Mnt Hwy to Mosquito Creek. Faster than on Tuesday. Pushed more on the way home with some sprint rushes on the flat sections. |
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| C • response 4 |
Friday Mar 21 |
| Hiking 1:00:00 [1] | |
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| Hike from Cypress Bowl, around Strachan and up to St Mark's Summit. Fresh snow. Hard work without snow shoes. Were out there for 6 hours on a great day. |
Thursday Mar 20 |
| Core & Strength 5:00 [1] | |
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Wednesday Mar 19 |
| Running Smooth 35:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park (wet) 26:23 [4] 4.7 km (5:37 / km) | |
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| WET at Central Park. Small box in the beginning, then normal course. Pretty simple stuff. Felt heavy and slow in my running. Map should really be updated to proper sprint map, but it never seems to be high enough on the priority list... |
Tuesday Mar 18 |
| Running Rough 1:03:26 [3] 9.8 km (6:28 / km) +550m 5:03 / km | |
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| From Mnt Hwy to Mosquito Cr and back on Baden Powell. Mostly relaxed pace, but lots of climb, so some hard breathing involved. Snow on the ground at the higher points from the late season snowfall the other day. Got really dark at the end, had to run very slow back down to Mnt Hwy on the rough trail. |
Monday Mar 17 |
| Running Rough 38:13 [3] 6.9 km (5:32 / km) +290m 4:35 / km | |
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| Trail run. Up Mnt Hwy to Baden Powell, down to Lynn Creek, along creek to just past Pipeline Bridge. Then back the same way. Hilly. Knee felt good! |
Sunday Mar 16 |
| Core & Strength 15:00 [1] | |
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Saturday Mar 15 |
| XC Skate 1:03:00 [3] 14.8 km (4:15 / km) +300m 3:52 / km | |
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| Skate ski at Cypress. Pretty terrible conditions on the lower trails. Very soft and slushy. Not bad up above the power line, though. Possibly the last ski of the season? |
Thursday Mar 13 |
| Running Rough 1:00:00 [2] | |
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| Run around Rice Lake with GPS for map extension. |
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| C • pi!!! 1 |
Wednesday Mar 12 |
| Running Smooth 20:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park 23:51 [4] 4.3 km (5:33 / km) | |
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| WET at UBC. A part was newly mapped. Really good course by Petra. I felt pretty good running, but not great. Had problems spotting the pin flag at several locations, but did not really have any mistakes. Did not fall in the trap to 22. 5.7 actual running distance. |
| Intervals Hills 9:00 [4] 0.75 km (12:00 / km) +200m 5:09 / km | |
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| 3 stair repeats. Did not push very hard. Just wanted to try stairs again after the long injury period. Tried to keep an even pace without having to stop. These are not the usual stairs at the museum, but the Wreck Beach ones. |
Tuesday Mar 11 |
| Core & Strength 10:00 [1] | |
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Monday Mar 10 |
| Core & Strength 15:00 [1] | |
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Sunday Mar 9 |
| Running Rough 1:00:00 [2] 8.5 km (7:04 / km) | |
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| Jog with Andrea on trails on Bowen Island. Ran with a small pack. Legs were tired. |
Saturday Mar 8 |
| XC Skate 45:00 [1] 5 km (9:00 / km) | |
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| Teaching Andrea basic skating technique. She learned fast! |
| XC Skate 1:02:00 [3] 13 km (4:46 / km) +230m 4:23 / km | |
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| Skate ski at Callaghan. Did the biathlon loop twice and then down to Around the World. Warm temp. Very soft and slow tracks. |
| Running Rough 1:10:00 [2] 9 km (7:47 / km) +390m 6:24 / km | |
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| Running around Lynn Valley between Pipeline bridge and Twin Falls bridge. GPS trail run for Rice Lake map expansion. |
Friday Mar 7 |
| Core & Strength 10:00 [1] | |
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Thursday Mar 6 |
| Core & Strength 10:00 [1] | |
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Wednesday Mar 5 |
| Running Smooth 25:00 [2] | |
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| Warm-up/cool-down. |
| Orienteering City/Park (wet) 24:52 [4] 4.8 km (5:11 / km) +45m 4:57 / km | |
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| WET at BC Children's Hospital. Started with 5 controls in a box, to be taken in any order. Paralyzed me a bit and not sure if I picked a good route. Then a fun course with lots of route choice. Legs felt a bit slow today. |
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| C • interesting response 2 |
Tuesday Mar 4 |
| Running Rough 37:52 [3] 5.3 km (7:09 / km) +250m 5:47 / km | |
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| Late evening run on Baden Powell with headlamp. |
Monday Mar 3 |
| Core & Strength 10:00 [1] | |
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Sunday Mar 2 |
| XC Skate 10:00 [2] | |
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| Warm-up/cool-down. |
| XC Skate 1:15:38 [4] 18.6 km (4:04 / km) +257m 3:48 / km | |
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| Ski-O. Canadian Champs at Stake Lake. Tricky start around the stadium. Skied slowly to not make mistake. Then 3 really long legs to finally come back for two controls in the maze around the stadium. Then 3 longish legs again and then a few controls around the stadium before the finish. Pushed harder than yesterday and was faster on the skis. Great course by Murray and good map. Sunshine! Lots of fun. |
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| C • snow-O's 2 |
Saturday Mar 1 |
| XC Skate 35:00 [2] | |
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| Warm-up/cool-down. |
| XC Skate 58:20 [4] 12.7 km (4:36 / km) +174m 4:18 / km | |
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| Ski-O at Sovereign Lake. Course was pretty tricky in the beginning, then more straight skiing the second half. Didn't really make any mistakes. As always great snow conditions and tracks at Silver Star. Sunshine! Had a great time. |