Sunday Sep 30 |
 | Orienteering 1:56:00 [1]*** 8.87 km (13:05 / km) +358m 10:53 / km | |
| shoes: VJ Intregrator 2007 |
| Putting 20 controls out for my long selection race at Jessica Lake. 4 controls, 1.65 km., 70 meters in the northern section; 7 controls, 3.2 km., 90 meters west of the trailhead and 8 controls, 4.02 km., 198 meters in the southern section. |
| Orienteering 45:27 [1]*** 3.94 km (11:32 / km) +122m 9:59 / km | |
| shoes: VJ Intregrator 2007 |
| Collecting 7 controls. 2.79 km., 100 meters; collecting 5 controls west of the trailhead and 1.15 km., 22 meters; collecting 2 controls in the northern part of the map. |
| Note | |
| |
| The most training I have done in a month since I started logging. But not as much running as I would like. |
Saturday Sep 29 |
| Orienteering 9:34 [1]*** 0.9 km (10:38 / km) +68m 7:43 / km | |
| shoes: VJ Intregrator 2007 |
| Putting 5 controls out for training at Falcon Lake. |
| Orienteering 58:43 [3]*** 4.5 km (13:03 / km) +200m 10:41 / km | |
| spiked:19/21c shoes: VJ Intregrator 2007 |
| Visiting all 21 controls. |
| Running 9:05 [1]*** 1.35 km (6:44 / km) +55m 5:35 / km | |
| shoes: VJ Intregrator 2007 |
| Collecting the 5 controls I put out. |
Friday Sep 28 |
| Cycling 37:40 [1]12.66 km (2:59 / km) | |
| |
| Assiniboine Ave., South Point Park, The Forks, Assiniboine Ave., Kennedy St., Memorial Blvd. to the U of W. Furby St., Cornish Ave., across the Maryland Bridge, Academy Rd., Harrow St., Kingsway Ave., Cambridge St. and Wellington Cr. |
| Running 59:45 [2]11.15 km (5:22 / km) +73m 5:11 / km | |
| shoes: Vasque Blur |
| Clifton St., Portage Ave., along the trin tracks to the Dump Hill, 1 loop of the hill and back along Omands Creek. |
Thursday Sep 27 |
| Cycling 37:33 [1]9.66 km (3:53 / km) | |
| |
| To the U of W, across the Osborne Bridge and Midtown Bridge and back. |
| Cycling 41:35 [1]12.28 km (3:23 / km) | |
| |
| Assiniboine Ave., to the MOA office, around The Forks, Soth Point Park and back along the river trail. |
Wednesday Sep 26 |
| Cycling 33:24 [1]11.28 km (2:58 / km) | |
| |
| Along Assiniboine Ave. to the MOA office and back. |
| Running warm up/down 5:00 [2]1.21 km (4:08 / km) +5m 4:03 / km | |
| |
| With Gouger and MrPither. |
| Orienteering 27:53 [5]* 5.6 km (4:59 / km) +50m 4:46 / km | |
| spiked:19/19c |
| LaBarriere Park, 3 loops that returned to the start. No mistakes besides taking the north route instead of the south route between #3 and #4 on the West Loop, cost me about 0:15. |
| Running warm up/down 15:02 [2]2.74 km (5:29 / km) +25m 5:15 / km | |
| |
| Collecting 3 controls, #4-#6 on the West Loop. |
| Note | |
| |
| NAOC, Central, NY. |
Tuesday Sep 25 |
| Cycling 18:15 [1]5.3 km (3:27 / km) | |
| |
| To the U of W and back. |
| |
| C • Sneak Peak 5 |
| Cycling 49:33 [1]13.71 km (3:37 / km) | |
| |
| Across the Omands Creek footbridge, Wellington Cr. S., Academy Rd., Lockwood St., Lockston Ave., Doncastor St., Fulham Ave., Kenaston Blvd., Willow Ave., Lockwood St., Grosvenor Ave., Waverley St., and Wellington Cr. |
| Running warm up/down 28:31 [1]5.02 km (5:41 / km) +34m 5:30 / km | |
| shoes: Vasque Blur |
| To Omands Creek and around the Park 3 times with MrPither. |
| Running intervals 20:18 [4]4.54 km (4:28 / km) +51m 4:14 / km | |
| shoes: Vasque Blur |
| Took the intervals slow because my knee is still bothering me. Lap times around the 780 meter loop of Omands Creek were 3:24, 3:36, 3:40, 3:36, 3:30, (1:16 and 1:16 for 322 meters). |
| Running 20:53 [1]3.37 km (6:12 / km) +25m 5:59 / km | |
| shoes: Vasque Blur |
| Around the park 2 times and back. |
Monday Sep 24 |
| Cycling 36:14 [1]9.4 km (3:51 / km) | |
| |
| To the U of W and back 2 times. |
| Cycling 1:13:49 [2]22.39 km (3:18 / km) | |
| |
| Harrow St., Pembina Hwy., Point Rd., Waterford Ave., Wicklow St., Oakenwald Ave., Point Rd., Manchester Blvd. South, through Wildwood Park, South Dr., Crane Ave., through Crescent Drive Park, Crescent Dr., Pembina Hwy to Adamar Rd. and back along Pembina Hwy. and Stafford St. |
Sunday Sep 23 |
| Running warm up/down 10:00 [2]1.7 km (5:53 / km) | |
| shoes: VJ Intregrator 2007 |
| |
| Orienteering race 1:24:38 [5]*** 8.9 km (9:31 / km) +130m 8:52 / km | |
| spiked:11/14c shoes: VJ Intregrator 2007 |
| Hartney long selection race. The rain held off and it was another beautiful day. Thought I had an ok race, but when I found out what my time was it didn't seem so good. Going to #3 I fell and banged my sore knees, especially my right knee. It was paining throughout the course especially when I banded into any brush. Running slower then usual may have contributed to the slower then expected time, downed trees/deadfall and some mistakes. Made 6:00 on #6, 2:00 on #8 and 3:00 on #11. When I got back I noticed blood on my left knee, I looked at it and the scab had come off, so it will have to heal again! |
Saturday Sep 22 |
| Running warm up/down 4:00 [2]0.7 km (5:43 / km) +10m 5:20 / km | |
| shoes: VJ Intregrator 2007 |
| |
| Orienteering race 42:06 [5]*** 5.3 km (7:57 / km) +70m 7:27 / km | |
| spiked:6/9c shoes: VJ Intregrator 2007 |
| Hartney middle selection race. An amazing hot fall day in the sandhills, around +25!. Had a good race, made a 1:00 mistake on #2, 1:30 on #3 and 5:00 on #5. My inline wounds still sore from last Saturday. |
| Orienteering 29:27 [1]*** 3 km (9:49 / km) +40m 9:12 / km | |
| shoes: VJ Intregrator 2007 |
| Collecting my number 1, 2 and three other controls. |
Friday Sep 21 |
| Cycling 16:49 [1]4.7 km (3:35 / km) | |
| |
| To the U of W and back. |
Thursday Sep 20 |
| Cycling 15:48 [1]4.7 km (3:22 / km) | |
| |
| To the U of W and back. |
Wednesday Sep 19 |
| Cycling 26:54 [1]9.4 km (2:52 / km) | |
| |
| To the U of W and back 2 times. |
| Inline Skating 10:30 [1]3.08 km (3:25 / km) | |
| |
| To the Kelvin track and back. |
| Inline Skating warm up/down 27:07 [2]9.66 km (2:48 / km) | |
| |
| 29 laps warm-up of the 333 meter Kelvin track. |
| Inline Skating 25:30 [2]8.99 km (2:50 / km) | |
| |
| 27 laps skating in a pack of 9 with the RSM group. |
| Inline Skating warm up/down 8:26 [3]3.33 km (2:32 / km) | |
| |
| 10 laps pack skating/warm-down. |
Tuesday Sep 18 |
| Cycling 14:28 [1]4.7 km (3:05 / km) | |
| |
| To the U of W and back. |
Monday Sep 17 |
| Cycling 26:56 [1]9.4 km (2:52 / km) | |
| |
| To the U of W and back 2 times. |
| Inline Skating 1:16:27 [3]23.7 km (3:14 / km) +47m 3:12 / km | |
| |
| Wellington Cr., through Assiniboine Park, Vialoux Dr., along the Charleswood Pkwy. west path and back along the east path, Vialoux Dr., through Assiniboine Park (Perimeter Dr., Centre Dr., South Dr., West and East Side Dr.) and Wellington Cr. |
Saturday Sep 15 |
| Inline Skating warm up/down 5:00 [1]1.2 km (4:10 / km) +8m 4:02 / km | |
| |
| Warm-up at the start near Two Harbours, MN. |
| Inline Skating race 1:19:43 [5]42.2 km (1:53 / km) +35m 1:53 / km | |
| |
| 12th Annual Northshore Inline Marathon in Duluth, MN. I was in the Elite Senior (13-34) category this year based on my 2005 qualifying time, so I had to board the bus at about 5:45 to get to the start in Two Harbours, MN, 26.2 miles away. The national anthems were sung and the race was underway, run in 17 waves starting 2-3 minutes apart. I started at 7:33, second off after the Elite Open division with the Masters skaters. It was not rain that skaters had to contend with, but it was a -1 celsius temperature at the start (5.6 km./hr. NNW wind) and only and a 4.4 celsius at the finish (14.8 km./hr. SW headwind almost the whole way). So because of these conditions the $10,000 for the men and women to brake the course record was not given away. But there was still $11,095 to be given away in the Elite categories. I got off to a good start near the lead of the pack and stayed with the pack despite the constant attacks and general craziness. But unfortunately about half way through the race near the highway 61 and highway 61 expressway I hit a tar snake (I think) and went down on my hands and knees only for about 2 seconds. My hands were ok, but my spandex was mauled and knees scraped up. I didn?t feel any pain, stayed with the pack and continued on with no trouble. Going up Lemon Drop Hill onto interstate 35 the pace quickened and continued through the tunnels. I passed people and got in good position for the finish sprint which started going up the off ramp. I continued to pass people, but two guys in my category passed me along Lake Superior by the DECC. I finished 5/15 in Senior Elite, T18/76 in Master/Senior Elite (Pack group, 48.3 seconds behind the winner), T43/208 overall in Elite, T43/2,765 overall including all divisions and I got $80 cash money! |
| |
| C • good work 5 |
Friday Sep 14 |
| Inline Skating 13:00 [1]3 km (4:20 / km) +6m 4:17 / km | |
| |
| Loosening up the legs up for tomorrow around the Duluth Entertainment Convention Centre with Matt and Damian. |
Wednesday Sep 12 |
| Cycling 51:45 [1]14.57 km (3:33 / km) | |
| |
| To the U of W, Whittier Park, around and back. |
| Cycling 14:26 [1]4.7 km (3:04 / km) | |
| |
| To the U of W and back. |
| Inline Skating 5:00 [1]1.54 km (3:15 / km) | |
| |
| To the Kelvin track. |
| Inline Skating warm up/down 7:54 [1]1.99 km (3:58 / km) | |
| |
| 6 laps of the 333 meter Kelvin track before most people got there. |
| Inline Skating warm up/down 17:18 [3]6.66 km (2:36 / km) | |
| |
| 20 laps warm-up in a pack of 10, each leading 2 times. |
| Inline Skating intervals 11:54 [3]4 km (2:58 / km) | |
| |
| Intervals, 333 meters at about 50%, 300 meters at about 85% x 5, 12 laps total. Last inline training before the Northshore Inline Marathon in Duluth, MN on Saturday. |
Tuesday Sep 11 |
| Cycling 14:53 [1]4.7 km (3:10 / km) | |
| |
| To the U of W and bcak. |
| Inline Skating 1:04:47 [3]20.35 km (3:11 / km) +10m 3:11 / km | |
| |
| Wellington Cr., Waverley St., Wilkes Ave., Sterling Lyon Pkwy. to Shaftesbury Blvd., Kenaston Blvd. to Taylor Ave., Wilken Ave., Loeson Ave. and back along Sterling Lyon Pkwy., Wilkes Ave., Waverley St. and Wellington Cr. |
| Cycling 37:45 [1]12.54 km (3:01 / km) | |
| |
| To Whittier Park and back through the park. |
Monday Sep 10 |
| Cycling 34:23 [1]9.4 km (3:39 / km) | |
| |
| To the U of W and back 2 times. |
Sunday Sep 9 |
| Cycling 35:21 [3]13.87 km (2:33 / km) | |
| |
| To McDermot Ave. and Main St., Whittier Park and back. |
| Strength 10:00 [3] | |
| |
| |
Saturday Sep 8 |
| Running warm up/down 5:05 [2]0.9 km (5:39 / km) +18m 5:08 / km | |
| shoes: VJ Intregrator 2007 |
| |
| Orienteering race 43:32 [5]*** 5.2 km (8:22 / km) +100m 7:38 / km | |
| spiked:7/11c shoes: VJ Intregrator 2007 |
| Yellowquill South middle selection race. A decent race, made a 2:20 mistake on #1, 1:35 on #4, 1:15 on #8 and 0:30 on #10. Placed 2/5 behind steveng. |
| Orienteering 32:11 [2]*** 4 km (8:03 / km) +75m 7:21 / km | |
| spiked:12/12c shoes: VJ Intregrator 2007 |
| Visiting 12 controls, 6 from the morning race. |
| Cycling 28:08 [1]9.1 km (3:05 / km) | |
| |
| To McDermot Ave. and Main St. and back. |
| Strength 20:00 [1] | |
| |
| |
Friday Sep 7 |
| Cycling 18:26 [1]4.7 km (3:55 / km) | |
| |
| To the U of W and back. |
| Cycling 28:06 [1]9.1 km (3:05 / km) | |
| |
| To McDermot Ave. and Main St. and back. |
| Strength 10:00 [1] | |
| |
| |
Thursday Sep 6 |
| Cycling 13:46 [1]4.7 km (2:56 / km) | |
| |
| To the U of W and back. |
| Cycling 1:39:18 [3]35.24 km (2:49 / km) | |
| |
| Harrow St., Pembina Hwy., University Cr., Dysart Rd., around the U of M, Freedman Cr., King's Dr., around King's Park and back. I knew the U of M would be good for a sprint, but I didn't realize it was this good! Many close together irregularly shaped buildings with coves, building overhangs and riverbank with small trails. |
| |
| C • UM 3 |
| Strength 30:00 [1] | |
| |
| Some core exercises in Teaching Individual Physical Activity. |
| Running 1:15:54 [2]14.85 km (5:07 / km) +65m 5:00 / km | |
| shoes: Vasque Blur |
| With MrPither, Assiniboine Ave., across the Assiniboine Park footbridge, to the west end of the parkand back along the river trails. |
| Cycling 29:10 [3]11.5 km (2:32 / km) | |
| |
| To Whittier Park and back. |
Wednesday Sep 5 |
| Cycling 27:18 [1]9.4 km (2:54 / km) | |
| |
| To the U of W and back 2 times. |
Tuesday Sep 4 |
| Cycling 14:01 [1]4.7 km (2:59 / km) | |
| |
| To the U of W and back. |
| Inline Skating 1:11:20 [4]33.6 km (2:07 / km) +57m 2:06 / km | |
| |
| 3 laps at Birds Hill Provincial Park, stated one lap and then saw the pack about 600 meters ahead of me when I started the second lap. Finally caught them near the campground entrance and skated one more lap with them. |
Monday Sep 3 |
| Orienteering 2:18:49 [2]10.88 km (12:46 / km) +300m 11:13 / km | |
| shoes: VJ Intregrator 2007 |
| Checking out control locations for my Selection race September 30th. Spent 3:48:00 out in the forest, but will only count 2:18:49 as training as time was spent standing around double checking things and walking. Blow down throughout the map of varying severity, which occurred around July 17th, the day the blow down that happened on the Eb's Trails map in Saskatchewan. A few areas of blow down were so bad a felt like a monkey and almost lost the trail, while other areas had very few trees down. |
Saturday Sep 1 |
| Cycling 34:48 [3]13.87 km (2:31 / km) | |
| |
| To McDermot Ave. and Main St., Whittier Park and back. |