Wednesday Oct 31 |
 | Cycling 29:44 [1]9.4 km (3:10 / km) | |
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| To the U of W and back 2 times. First snow of the year again on Halloween, it seems like this is the case every year! |
| Running warm up/down 7:40 [1]1.41 km (5:26 / km) | |
| shoes: Vasque Blur |
| Warm-up with MrPither, steveng and Thomas. |
| Orienteering 24:04 [4]* 4.53 km (5:19 / km) +28m 5:09 / km | |
| spiked:16/16c shoes: Vasque Blur |
| Night "O" at King's Park. Fun course set by Steven consisting of regular controls, score-o and dogbones. Route was #1, #8, #12, #10, #14, #15, #16, #13, #1, #7, #6, #5, #4, #3, #2 and #6. Used a crappy bike light because I forgot my real headlamp. Cold night out, about -2 at start time, about -4 at warm-down. |
| Running warm up/down 6:32 [1]1.19 km (5:29 / km) | |
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| Warm-down with MrPither. |
Tuesday Oct 30 |
| Cycling 14:05 [1]4.7 km (3:00 / km) | |
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| To the U of W and back.
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| Hockey warm up/down 3:00 [1] | |
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| Hockey Game 13:30 [5] | |
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Monday Oct 29 |
| Cycling 26:20 [1]9.4 km (2:48 / km) | |
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| To the U of W and back 2 times. |
Sunday Oct 28 |
| Cycling 31:09 [2]11.64 km (2:41 / km) | |
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| To Whittier Park, McDermot Ave. and Main St and back. |
Saturday Oct 27 |
| Running warm up/down 18:38 [1]3.47 km (5:22 / km) | |
| shoes: VJ Intregrator 2007 |
| Warm-up with steveng and MrPither. |
| Orienteering 29:41 [5]* 4.69 km (6:20 / km) | |
| spiked:17/19c shoes: VJ Intregrator 2007 |
| Little Mountain Park. Three Loops that returned to the start. Went through the green when I should have took the trail around to #5 and lost about 0:15, 0:30 on #6 when I got confused with a new tail not on the map, 1:00 on #16 when I went through the green when I should have took the trail around. Speed seriously lacking. |
| Running warm up/down 3:20 [1]0.6 km (5:33 / km) | |
| shoes: VJ Intregrator 2007 |
| Warm-down. |
| Cycling 25:10 [1]9.1 km (2:46 / km) | |
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| McDermot Ave. and Main St and back. |
| Strength 15:00 [1] | |
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Friday Oct 26 |
| Cycling 14:07 [1]4.7 km (3:00 / km) | |
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| To the U of W and back. |
| Cycling 30:38 [2]11.3 km (2:43 / km) | |
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| To Whittier Park and back. |
Thursday Oct 25 |
| Cycling 13:19 [1]4.7 km (2:50 / km) | |
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| To the U of W and back.
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| C • NightO 15 |
| Cycling 55:09 [1]17.8 km (3:06 / km) | |
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| Assiniboine Ave., Main St., York Ave., Waterfront Dr., Annabella St., Rover Ave., along the Red River trails to St. Cross St., and Mortimer Pl. and back along the Assiniboine Riverwalk. |
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| C • you know 3 |
Wednesday Oct 24 |
| Cycling 23:22 [1]7.73 km (3:01 / km) | |
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| To the U of W and back. |
| Cycling 36:50 [1]12.44 km (2:58 / km) | |
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| To the U of W, Broadway Ave., Tashe Ave., De Cathedrale Ave., Langiven St., to McDermot Ave. and Main St and back. |
| Strength 5:00 [1] | |
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Tuesday Oct 23 |
| Cycling 13:24 [1]4.7 km (2:51 / km) | |
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| To the U of W and back. |
| Hockey warm up/down 3:00 [1] | |
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| Hockey Game 18:00 [5] | |
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Monday Oct 22 |
| Cycling 25:22 [2]9.4 km (2:42 / km) | |
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| To the U of W and back 2 times. |
Sunday Oct 21 |
| Cycling 34:26 [1]9.84 km (3:30 / km) | |
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| McDermot Ave. and Main St., around The Forks and back. |
| Strength 15:00 [2] | |
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Saturday Oct 20 |
| Running warm up/down 7:43 [2]1.55 km (4:59 / km) | |
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| Before/after the one leg squats. 7 laps of the 222 meter track at the Frank Kennedy Centre at the U of M. |
| Strength 5:00 [2] | |
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| One leg squats, 25 on the left leg and 26 on the right. Challenging to keep balanced and the last 10 were thought. |
| Running 14:00 [5]3 km (4:40 / km) | |
| max:200 |
| VO2Max test, got to 200 bpm, 64.0 VO2/kg mL/kg/min. Was not that bad, the worst part was getting pricked in the finger 5 times! Started at 8 km/hr, then 10 km/hr, 12 km/hr, 14 km/hr and 16 km/hr. Each stage was done for 3 minutes all at 1.5% grade, equal to running on level ground outside. Between a blood lactate test was done, resulting in a 15-20 second rest. |
| Cycling 25:28 [2]9.1 km (2:48 / km) | |
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| McDermot Ave. and Main St. and back. |
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| C • how was it? 3 |
| Strength 8:00 [2] | |
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Friday Oct 19 |
| Cycling 15:29 [1]4.7 km (3:18 / km) | |
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| To the U of W and back. |
Thursday Oct 18 |
| Cycling 15:39 [1]4.7 km (3:20 / km) | |
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| To the U of W and back. |
| Cycling 28:05 [1]9.1 km (3:05 / km) | |
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| McDermot Ave. and Main St. and back. |
| Strength 15:00 [2] | |
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Wednesday Oct 17 |
| Cycling 25:14 [2]9.4 km (2:41 / km) | |
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| To the U of W and back 2 times. |
| Cycling 48:19 [1]15.65 km (3:05 / km) | |
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| Wellington Cr., Cambridge St., Taylor Ave., Waverly St., Hurst Way, Parker Ave., Daniel St., Rosemount Ave., Beaumont St., Venus Bay, Neptune Bay, Planet St., Parker Ave., across the train tracks to Taylor Ave., Harrow St. and Academy Rd. |
| Hockey warm up/down 3:00 [1] | |
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| A little shaky on the skates for the first few strides after not skating since March 16th. |
| Hockey Game 22:30 [5] | |
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Tuesday Oct 16 |
| Cycling 13:10 [1]4.7 km (2:48 / km) | |
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| To the U of W and back. |
Monday Oct 15 |
| Cycling 25:25 [2]9.4 km (2:42 / km) | |
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| To the U of W and back 2 times. |
Sunday Oct 14 |
| Running warm up/down 11:15 [1]1.9 km (5:55 / km) +15m 5:42 / km | |
| shoes: VJ Intregrator 2007 |
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| Orienteering race 1:32:29 [5]*** 12.6 km (7:20 / km) +405m 6:19 / km | |
| spiked:15/19c shoes: VJ Intregrator 2007 |
| Happy with my race, considering I made fewer minutes of mistakes then the course yesterday and this course was over double the distance. Made a 1:15 mistake on #5, 1:00 between #6 and #7 when I followed the bend in the trail to make sure I knew where I was when I could have went straight, 1:30 on #8, 0:20 on #17 and 1:20 on #18. Great weekend of orienteering in the sandhills, warm weather, some Europeans and great courses by MrP! |
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Course 10 Long - Splits |
Saturday Oct 13 |
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| Event: Manitoba Championships Middle/Long
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| Running warm up/down 10:00 [2]1.79 km (5:35 / km) +48m 4:56 / km | |
| shoes: VJ Intregrator 2007 |
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| Orienteering race 40:44 [5]*** 5.3 km (7:41 / km) +215m 6:23 / km | |
| spiked:12/16c shoes: VJ Intregrator 2007 |
| Manitoba Middle Champs at Hartney. An ok race, made a 0:30 mistake on #5 when I took off from #4 not knowing exactly where I was going, 0:30 between #9 and #10, 4:30 on #13 when I got confused with the finish marked in the wrong spot when I was coming from the spectator control and 0:20 on #16. |
| Orienteering 11:15 [2]*** 1.6 km (7:02 / km) +48m 6:07 / km | |
| shoes: VJ Intregrator 2007 |
| Collecting controls #6, #7, #10 and #11. |
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Course 10 Middle - Splits |
Friday Oct 12 |
| Cycling 13:49 [1]4.7 km (2:56 / km) | |
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| To the U of W and back. |
| Cycling 9:31 [3]3.78 km (2:31 / km) | |
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| To Clifton St. and Portage Ave. and back. |
Thursday Oct 11 |
| Cycling 12:24 [2]4.7 km (2:38 / km) | |
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| To the U of W and back. |
| Cycling 24:15 [2]9.1 km (2:40 / km) | |
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| McDermot Ave. and Main St. and back |
Wednesday Oct 10 |
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| Event: Manitoba Championships Sprint
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| Cycling 26:30 [1]9.4 km (2:49 / km) | |
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| To the U of W and back 2 times. |
| Cycling 33:13 [1]9.91 km (3:21 / km) | |
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| Assiniboine Ave., through The Forks to Waterfront Dr. and Alexander Ave. and back. |
| Running warm up/down 10:00 [1]1.7 km (5:53 / km) | |
| shoes: Vasque Blur |
| Around the warm-up map. |
| Orienteering 14:04 [5]* 2.3 km (6:07 / km) +30m 5:44 / km | |
| spiked:10/13c shoes: Vasque Blur |
| Manitoba Championships Sprint at the University of Manitoba. A bad race with many hesitations and route choice mistakes. Made a 0:50 mistake on #2 when I went right instead of left because I didn't see that there was not a gap in the building. 0:05 between #4 and #5 and 0:20 between #9 and #10. Speed is just not there with the lack of running. |
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| C • damn building 2 |
| Orienteering 6:50 [1]1 km (6:50 / km) +10m 6:30 / km | |
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| Collecting controls #7, #8, #9, #10 and #11. |
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Course 3 - Splits |
Tuesday Oct 9 |
| Cycling 15:19 [1]4.7 km (3:16 / km) | |
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| To the U of W and back. |
Monday Oct 8 |
| Cycling 28:32 [1]9.93 km (2:52 / km) | |
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| McDermot Ave. and Main St. and back |
Sunday Oct 7 |
| Cycling 26:33 [1]9.1 km (2:55 / km) | |
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| McDermot Ave. and Main St. and back |
Saturday Oct 6 |
| Running 1:02:16 [1]11.19 km (5:34 / km) +52m 5:26 / km | |
| shoes: Asics Gel-Nimbus VIII |
| Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. |
| Cycling 26:35 [1]9.1 km (2:55 / km) | |
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| McDermot Ave. and Main St. and back. Cool biking home at 2:00 am. with fog and clouds only 100 feet up covering the tops of the skyscrapers. |
Friday Oct 5 |
| Cycling 12:31 [2]4.7 km (2:40 / km) | |
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| To the U of W and back.
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| Cycling 29:07 [2]11.3 km (2:35 / km) | |
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| To Whittier Park and back. |
Thursday Oct 4 |
| Cycling 13:03 [1]4.7 km (2:47 / km) | |
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| To the U of W and back. |
| Running 28:59 [3]5.84 km (4:58 / km) +15m 4:54 / km | |
| shoes: Asics Gel-Nimbus VIII |
| Around the Omands Creek footbridge, Wellington Cr. loop.
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Wednesday Oct 3 |
| Cycling 26:40 [1]9.4 km (2:50 / km) | |
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| To the U of W and back. |
| Cycling 24:20 [2]9.1 km (2:40 / km) | |
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| McDermot Ave. and Main St. and back. |
Tuesday Oct 2 |
| Cycling 12:57 [2]4.7 km (2:45 / km) | |
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| To the U of W and back. |
| Cycling 45:30 [1]12.79 km (3:33 / km) | |
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| Assiniboine Ave., along the Red River to Higgins Ave. and Mordaunt St. and back along the riverwalk. |
| Running 27:04 [2]5.04 km (5:22 / km) +39m 5:10 / km | |
| shoes: Vasque Blur |
| To Omands Creek and around the park 3 times with MrPither. |
| Running intervals (Pyramid) 14:21 [3]2.91 km (4:55 / km) +37m 4:38 / km | |
| shoes: Vasque Blur |
| Lap times were 2:20 (322m), 2:38 (730m), 4:19 (810m), 2:46 (730m) and 2:18 (322m). |
| Running warm up/down 19:42 [2]3.63 km (5:26 / km) +21m 5:16 / km | |
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| Warm down and between intervals, around the park 1 time and back. |
Monday Oct 1 |
| Cycling 27:54 [1]9.4 km (2:58 / km) | |
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| To the U of W and back 2 times. |