Training Log Archive: piIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
11 AM
Running Rough 2:15:39 [2] 14.42 km (9:25 / km) +1016m 6:57 / km
Long run with Louise on mountain bike trails behind the house. Made it to the top of Mount Fromme, but no views today. Some pockets of really nice forests here and there, although steep, but you would have to get some lidar data to be able to map it.
Excellent lunch after with Czech soups and Swedish bread!
Excellent lunch after with Czech soups and Swedish bread!
Friday Oct 29, 2010 #
Floorball 1:00:00 [3]
Coho game. We started really well and quickly had a 4-0 lead after 10 minutes. After that the game was closer and kind of choppy. No flow and no passing game from either side really.
Thursday Oct 28, 2010 #
5 PM
Running Smooth 42:16 [2] 6.81 km (6:13 / km) +100m 5:47 / km
Nice run with the headlamp around Rice Lake with Andrea and Luna. Getting cold, time to run with gloves.
Wednesday Oct 27, 2010 #
7 PM
Orienteering City/Park 27:53 [3] 5.68 km (4:55 / km) +36m 4:46 / km
WET at Vanier Park. Fun control picking section towards the end. Took it easy today and then my light started to die the second half so had to use the streetlights to read the map.
Sunday Oct 24, 2010 #
Running Smooth 12:00 [2]
Warm-up.
11 AM
Orienteering Forest 1:18:17 [4] 13.73 km (5:42 / km) +280m 5:10 / km
A goat race at Fort Ebey, Whidbey Island. Had a good fight with Eric Bone most of the way. I got ahead to the 4th control, running around on the road and was in the lead until 8. Both Eric and I skipped 7. Eric got ahead at 8 on a better cut through the salal, but then I got ahead again to 11 and stayed in the lead until 13. I took the route south to the road to 14, but Eric took the route via control 7 and that was significantly faster. I saw Eric climbing out of the deep depression, as I was climbing down. Never saw him again... I think I took the wrong route to 16, going out to the road and then leaving 17 I stepped into a wasp nest and got badly swarmed. Wasps were in a cloud chasing me and I had to run fast and try to get them off me at the same time. Got stung about 10 times or so and took the wrong way to 18 in the process. Eric hammered in the last few controls and was almost 4 minutes faster in the end!
Forest is not quite as green as it is shown on the map. With some more fieldwork you could do a little bit more forest orienteering here.
Forest is not quite as green as it is shown on the map. With some more fieldwork you could do a little bit more forest orienteering here.
Friday Oct 22, 2010 #
Floorball 1:00:00 [3]
Coho game at the Oval. Our opponents only had two subs and played very defensively, which made for a different kind of game where we controlled the play a lot in the offensive zone. We got an early lead and it was pretty relaxed. 10-5 or something like that was the final score and I finally scored on a nice diagonal feed that I deflected in mid-air.
Thursday Oct 21, 2010 #
3 PM
Running Rough 1:54:08 [2] 14.05 km (8:07 / km) +480m 6:56 / km
Slow run in Lynn Valley with Andrea and Luna. From Luna's house to Rice Lake and then the upper trail towards Norvan Falls. Turned back at the meadow. My body was not responding at all today, felt tired right from the start and had to fight to keep going.
Wednesday Oct 20, 2010 #
Orienteering City/Park 24:50 [4] 4.6 km (5:24 / km)
WET at Musqueam Park by Hillary. She did a great job on her first job planning courses. Two forked loops with some nice navigation. None of the fast boys were there again so ran it by myself, but would have worked great with other runners fighting for positions.
Biking 20:00 [2]
Biking to mapping.
Tuesday Oct 19, 2010 #
Biking 30:00 [2]
Biking to mapping.
Sunday Oct 17, 2010 #
10 AM
Orienteering Forest 57:26 [4] 9.96 km (5:46 / km) +180m 5:17 / km
Why-Just-Run at Watershed. Excellent course by Mike Rascher, with lots of nice route choices. Had a few smaller issues here and there. Lost time attacking control 3, lost my way when crossing over several trails before hitting the flag. On the way to 9, the first visit to the hub of the first butterfly, I accidentally went through control 2. I also hesitated quite a lot on the way to control 10 and control 23. Could have been 2 minutes faster maybe with a perfect race. Running felt ok, but not amazing. Nice sunny day!
Saturday Oct 16, 2010 #
3 PM
Running Rough 2:22:54 [2] 16.02 km (8:55 / km) +1097m 6:39 / km
Slow run on random bike trails behind the house. Took Oil Can up to higher elevation and then decided to make my way all the way to the top of Mount Fromme. Nice views to the north from the peak. Sunny, but rather cold, especially above 1000 m.
Friday Oct 15, 2010 #
Floorball 1:00:00 [2]
Coho game. Had a full team this time and were rolling three forward lines. A bit too much time spent on the bench for my taste, but we played pretty well and won 8-5.
Wednesday Oct 13, 2010 #
Running Smooth 32:00 [2]
Warm-up/cool-down. Picking up flags.
6 PM
Orienteering City/Park 24:52 [4] 5.61 km (4:26 / km) +84m 4:07 / km
Stanley Park WET by Thomas. Mass start with forking, but none of the fast boys were there, so was alone from the 3rd control. Legs felt very good!
Monday Oct 11, 2010 #
5 AM
Orienteering Forest 54:57 [4] 8.51 km (6:27 / km) +360m 5:20 / km
GLOF O-Cross, i.e. one man Farsta relay. Love this format! Got a bit stuck in the green and other runner on the way to 1. Running down towards 2, I caught up to a pack with Robbie A, Patrick S, Graham E and Nick D. Followed Graham as he took the correct turn across the narrow meadow, but then I misread the trails and took the wrong turn myself, getting stuck with several stream crossings before getting to the control. Nick and Graham got 2 first and I was at least 30 seconds behind. Climbing up to the common control 4, Jon T and Mark A appeared from the other fork. Big pack together until first control on second loop, where Robbie, Nick and I had the same fork. Nick took the lead with a clever side hill route to 3 and then there was a big pack at the common 4 again as Jon and Mark re-joined. Nick made a mistake to 6 and suddenly it was Jon T, Robbie, Mark and myself in the lead alone. Struggled to keep up to Robbie and Jon on the last loop, but would catch up when they had to slow down in the control circle. Eventually they pulled away the last two ravine crossings. Great race!
Sunday Oct 10, 2010 #
8 AM
Orienteering Forest 1:35:05 [4] 15.29 km (6:13 / km) +690m 5:04 / km
GLOF Long. Started steady and stayed just left of the line to the 1st, came out by the little lake, west of the control and came in from the trail. Fastest split by over a minute! Missed 2 to the right and dropped 45 seconds. Got a bit stuck in the beginning of the leg to 3 and lost one minute to Patrick S, but did not make any mistake. Fastest split to 4, going more or less straight and fastest split to 5 going around on the road. Missed 6 to the right and dropped 45 seconds again. Very strong on the next 4 legs, winning 3 splits and 1 second behind on one. Lost 30 seconds attacking control 11, not reading the map carefully enough. Was in the lead by around a minute at the map exchange. Really struggled to pick a route to 15 and stood still for at least 20 seconds, before finally deciding to go right, out to the road, and around. Lost 30 seconds to Patrick S, but still had the second fastest split. I think it would have been faster to go straight instead. Navigated pretty well the rest of the way, but started to bonk towards the end and simply could not hold the pace anymore. Patrick got me on faster running the last few kilometers.
A good and steady race, just a couple of smaller mistakes, but not fit enough to cross 15 gigantic ravines ;)
A good and steady race, just a couple of smaller mistakes, but not fit enough to cross 15 gigantic ravines ;)
Saturday Oct 9, 2010 #
Running Smooth 20:00 [2]
Various warm-up and cool-down sessions.
Orienteering Forest 16:15 [5] 2.2 km (7:23 / km) +130m 5:42 / km
GLOF Sprint WRE. Forest sprint with very steep ravines. Started well, but got a shock when I saw how steep the ravines were when I crossed over to the second control. Lost some time to control 4, when I ran along the creek in the bottom and had to climb various dead trees. Missed the best route to 8 and climbed two ravines, when it was possible to only climb one. Lost 15 seconds to Jon here. Finally took the route around to 11 and got the fastest split. Again to 15 I cut down to the bottom of the ravine too soon and got a bit stuck.
A pretty good run, no control mistakes, but a few route problems. 3rd place, but 1 second behind Jon... wish I was a faster runner, bigger lungs etc ;)
A pretty good run, no control mistakes, but a few route problems. 3rd place, but 1 second behind Jon... wish I was a faster runner, bigger lungs etc ;)
12 PM
Orienteering Forest 36:35 [4] 5.44 km (6:43 / km) +173m 5:48 / km
GLOF Middle. Amazingly pretty woods. Had a solid start to the race and was in the lead at control 6. Screwed up 7... f*ck. Went too high and could not figure it out fast enough. Lost 2:20. Then took the wrong route on the long leg to 9. Lost 1 minute more here. Had a solid last loop after the spectator control, but could not eat up much time. 34 was clearly within reach, but don't think I could have touched Eric Kemp's great time. 4th place.
Fantastic late summer day and top organization by GHO. Race announcing, radio controls and spectator controls. Thanks!
Fantastic late summer day and top organization by GHO. Race announcing, radio controls and spectator controls. Thanks!
Thursday Oct 7, 2010 #
4 PM
Running Rough 1:23:15 9.67 km (8:37 / km) +549m 6:42 / km
Slow run with Andrea and Luna on Lynn Valley trails. Did 5 hill intervals along the way to get into the right mindset for GLOF...
Wednesday Oct 6, 2010 #
Running Smooth 15:00 [2]
Warm-up.
6 PM
Orienteering City/Park 25:28 [3] 4.35 km (5:51 / km) +5m 5:49 / km
First loop of the WET at Ambleside. Ran late and picked up flags. Did not run hard. Had to search for a few flags.
Orienteering City/Park 14:54 [4] 3.19 km (4:40 / km) +29m 4:28 / km
Second loop of the WET on the section that Andrea fieldworked last week. Fun to be on a little piece of new map, but we walk often in the area and I know it pretty well. Felt ok in the running.
Tuesday Oct 5, 2010 #
3 PM
Biking 1:36:40 17.04 km (5:40 / km) +490m 4:58 / km
Bike in the Lynn Valley area. Did some "real" mountain-biking east of the ravine to gps the trails. Mostly very easy tempo, but the uphills are a hard workout...
Sunday Oct 3, 2010 #
11 AM
Orienteering Forest 1:28:04 [4] 12.2 km (7:13 / km) +357m 6:18 / km
Sage C-meet at Red Plateau on another great fall day. Brian May planned two loops. Started with the loop on the south side of the road, where the terrain is more pleasant and runnable. Had great flow the whole way and felt in tune with the old-school map. 43 min for 5.5 km straight line distance. Second loop, north side of the road, was much more rugged and mentally challenging. Very difficult long leg up to the 3rd control, 100 m climb on indistinct hillside. Got a bit lost on the way, but managed to relocate pretty fast, only losing about a minute. Started getting tired and lost time in the deadfall, but navigated reasonably well all the way home. 45 min for 4.5 km straight line distance. 12 km actual running distance.
Very good training weekend!
Very good training weekend!
Saturday Oct 2, 2010 #
2 PM
Orienteering Forest 53:53 [4] 9.41 km (5:44 / km) +183m 5:13 / km
Glorious day in Kamloops on the Grasslands map. Ran the course Marie-Cat planned for the C-meet back in September. Put out pinflags for Andrea and Jarrett, so took some time at a few controls to make sure it was the correct site. Nice route choice legs!
Friday Oct 1, 2010 #
Floorball 1:00:00 [3]
Coho game at the Richmond Oval. Only 5 players showed up from our team, of which one was the goalie. We tried to play 4 on 5 the first period and we did pretty well, only down 3 to 1. But then we forfeit the game and got some of the opponents players on our team and had a more even game for the rest.