Training Log Archive: piIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
8 AM
Running Rough 29:17 [2] 4.77 km (6:08 / km) +76m 5:41 / km
Quick run before dinner from my mums apartment over to the Ekensberg area. Ridiculously nice forests on top of the hills. Wonderful summer evening!
Friday Jul 29, 2011 #
Running Smooth 42:00 [2] 7.0 km (6:00 / km)
Run with my friend Mattias on some trails close to his house in Stockholm. Easy pace.
Running Smooth 20:00 [4] 5.0 km (4:00 / km)
Pushed the pace for a section by myself. Pretty bad jet lag...
Sunday Jul 24, 2011 #
Orienteering Forest 40:59 [4] 4.5 km (9:06 / km)
COC Middle at Lewes Lake. Very, very detailed map. The white was gnarly and you had to work hard for every inch. Was trying to be very conservative and safe in the navigation and I did many map stops to make sure I was in touch. Clean the first loop and felt really good at this point. Made a parallel mistake to 11, where I came up on the wrong ridge and attacked from the wrong place. Figure I lost a about 2 minutes here. After that point, my energy started to fade and it was more about surviving the last 1 km home. Felt tired physically and mentally after an intense week with not much sleep. In the end, my time was good for 4th after many runners lost too much time on mistakes. Very happy for Brian May to win his first COC gold!
Saturday Jul 23, 2011 #
Orienteering Forest 1:29:47 [4] 12.0 km (7:29 / km)
COC Long. Mind blowing terrain in the Carcross Desert. Difficult first part of the course in the sand hills, then a section of more "traditional" forest terrain. Clean but slow up to control 14, then missed the obvious route choice to 15 along the trail, followed by running around in circles close to the control. Lost 3 min here. After that came one of the most exotic legs in my orienteering life, climbing up a massive wall of sand. 3 controls in the rocks and then back down the sand wall. Was basically clean for the rest of the way home. I did not fade in my running towards the end, but the pace was never super fast anywhere out there. Margins on my side again and was able to defend my gold from last year! Robbie was 47 seconds behind and Mike was 1 min behind.
Friday Jul 22, 2011 #
Orienteering Forest 15:00 [4] 2.7 km (5:33 / km)
COC Sprint. Amazing open forest with subtle hill and depression features. Small little hooks here and there, especially to the 1st and 4th control. Overall fairly smooth and good race, perhaps a bit conservative pace in favor of navigation. 7th place in M21E, but Graeme Rennie had a faster time than me in M20 and so did Brent L in M35. Great arena and it was intense to do the race announcing today!
Thursday Jul 21, 2011 #
Hiking 2:00:00 [1]
Hiked up King's Throne in Kluane. Very steep and the trail was lose gravel the whole way. This made the way down super tiring. So overall the hike was pretty tough. Was out there for 6 hours, logging 2.
Wednesday Jul 20, 2011 #
Orienteering Forest 20:00 [5] 3.5 km (5:43 / km)
HPP Fundraiser Relay. James paid $25 to run with me ;) 4 legs, each runner ran twice. Mass start was intense! Great little forked courses by Eric Kemp. Only mistake was to 12 on the first loop where I went too far left through the green and ending up at the wrong fork. Came in perhaps around 1 minute behind Will C? Second time out I was alone the whole way. Really fun!
Monday Jul 18, 2011 #
Orienteering Forest 14:36 [5] 2.7 km (5:24 / km)
WCOC Sprint. A course with longer legs and more route choice. Found a good route to 2 through the residential. Missed the faster route on the road to 6 and lost some seconds on that. Also lost some seconds to 10 with the wrong route. No control mistakes. Easy orienteering, a runner's course, so I was happy to be 5th again. There is some speed in the old legs...
Sunday Jul 17, 2011 #
Orienteering Forest 1:41:57 [4] 12.0 km (8:30 / km) +550m 6:55 / km
WCOC Long WRE. 5th place, about 11 min behind Will C. Super nice arena in a park downtown Whitehorse. Finish chute was the bridge across the Yukon River. Tough, tough course and a great test for a WRE. Gnarly woods, most white was semi-light-green, running was slow and I got pushed off my bearings all the time. Lots of climb. Was slow in the first quarter of the course, but started to find better flow halfway on the long leg to 6. After that was steady with decent flow and good map contact until I lost a few minutes at 17 where I could not understand the clearing around the control. Probably lost a total of 4 to 5 minutes, but still felt fairly happy. Good training for the COCs next weekend ;)
Saturday Jul 16, 2011 #
9 AM
Orienteering Forest 33:54 [4] 5.42 km (6:15 / km)
WCOC Middle in Whitehorse. Started an hour early so I could do the race announcing. It was really cool to run a championship course completely alone in the woods. First half of the course was intricate navigation small hills and depressions, should be my cup of tea, but I lost focus around control 4 and 5, losing probably 1:30 or so. No big mistakes for the rest of the way, but not fit enough on the very physical last loop. 7th place, almost 4 min behind Patrick G. Robbie and Eric K were not far behind Patrick, and those three were well ahead. I had about 1:30 up to 4th. I have to race myself into shape if I'm going to have any chance of a medal at the COC races!
Wednesday Jul 13, 2011 #
7 PM
Orienteering City/Park 22:05 4.75 km (4:39 / km) +6m 4:37 / km
ahr:152 max:176
Fun little WET at the Olympic Village, two loops and some butterfly forking. Missed the mass start, so took the first loop as a warm-up and then tried to push race pace on the second loop. Went well in the beginning, but then some missing flags disrupted the flow.
No warm-up or cool-down today, not so good.
No warm-up or cool-down today, not so good.
Monday Jul 11, 2011 #
7 PM
Running Rough 42:29 6.01 km (7:04 / km) +253m 5:50 / km
ahr:134 max:161
Quick run behind the house. Checking out some trails I have not been on before, lower down below BP and closer to the residential. Some pockets of nice woods here and there. BP back home.
Sunday Jul 10, 2011 #
11 AM
Hiking 3:00:00 [1] 18.45 km (9:45 / km) +1477m 6:58 / km
Pretty tough hike with Andrea and Otik, from Cypress Bowl to the Lions. Snow basically the whole way. Bizarre amounts of snow up on the ridge, over 3 meters in some places. Hot and sunny. Total time was 7 hours 30 min, logging 3.
C • 3 m 1
Friday Jul 8, 2011 #
6 PM
Biking 2:27:29 [2] 42.94 km (3:26 / km) +500m 3:15 / km
Commute. In the evening, all the way back to North Van. Stopped twice on the way, first at the LaRances and then a coffee shop at Metrotown. Neck hurt a bit from having a heavy backpack with two laptops...
Thursday Jul 7, 2011 #
8 AM
Biking 57:16 [1] 18.58 km (3:05 / km) +80m 3:01 / km
Commute. Very easy pace.
Wednesday Jul 6, 2011 #
8 AM
Biking 48:42 [2] 18.05 km (2:42 / km) +80m 2:38 / km
Commute ;)
6 PM
Orienteering City/Park 25:56 5.29 km (4:54 / km) +98m 4:29 / km
ahr:159 max:176
WET by Meghan, dogbones in Stanley Park. Really challenging to find a good combination. Had to focus really hard to plan ahead and navigate at the same time. Forced me into several small mistakes. Body was not responding to the higher pace and it felt hard to push the pace.
Running Smooth 45:46 7.33 km (6:15 / km) +161m 5:38 / km
ahr:133 max:149
Longish cool-down jog, plus went to pick up some flags.
Tuesday Jul 5, 2011 #
6 PM
Running Smooth 45:47 8.79 km (5:13 / km) +163m 4:46 / km
ahr:142 max:176
Quick run from John and Karen's house in New Westminster over to Byrne Creek. Took it easy first 18 min, then pushed the pace on and off. Warm evening. Looking forward to biking to work the next few days while I'm staying here.
Monday Jul 4, 2011 #
7 PM
Intervals Hills 43:19 4.84 km (8:56 / km) +338m 6:38 / km
ahr:132 max:182
Lynn Valley stairs. Last two were painful.
1:20
1:18
1:18
1:18
1:15
1:20
1:18
1:18
1:18
1:15
Sunday Jul 3, 2011 #
Hiking 45:00 [2]
The Chief, 2nd peak. With Otik. Tourist attack!
Friday Jul 1, 2011 #
Hiking 1:00:00 [1]
Hike to Joffre Lakes on Andrea's birthday. Mostly cloudy, but 10 min of sun just when we arrived at the 2nd lake, creating a breathtaking view up to the glacier above. Otik and I climbed up to the glacier itself in lots of snow for the famous view of all three lakes.