Training Log Archive: fkawam

Tried the short advanced course at March highlands: 3.9 km 10 controls:

GPS records 6 km of running ; running was not that hard

I set an internal goal of a max of 12 minutes per control...blew that right away with the first control....don't really know what I did but it centers around misreading the line on the map for the first control...kept thinking it was a fence instead of a very straight path...when I found the fence I very quickly found I was in the wrong place...I attribute this to taking only one fast bearing (should have been more careful with the new compass on the opposite hand that I was used to)...Exceeded my 12 max and just wanted to quit right there but I was not exactly sure where I was..after several relocations to the fence I finally I convinced myself of where I was and realised I was looking for a path at the intersection of the path! After that I checked and rechecked all bearings and had one control over 20 minutes (because I did not believe the compass bearing that I took and on the third relocation to the same known point (fence / swamp) I followed the bearing instead of ignoring it and lo and behold ...)
After that all were under ~12 minutes (infact 4 were 5 or under)...
Except for number 1 I was impressed with myself that I followed bearings pretty well and that I did not use route choices solely stuck to paths...I was constantly checking the bearing so running was done pretty slowly...
Unfortunately there was #1 ...oh well a great learning experience..love those woods....I want to go back and "play" there again.

Ran to big tree with Andrew en route to firestation just before leaving for the pool...

Cycled to the sportsplex for session 9 of EOSA LC officiating...hit all the lights..moderate effort

Back from officiating

Short Advanced - Splits

{Goal 20 km Pace intervals reverse direction on WHS track}

W/U : run to firestation and then back down to transitway bridge, over, climb cliff, and to WHS (22 min) extra 3:00 (680 m) on track ~5 km

W/O: 5 x 3min at goal 20 km pace with about 3 min rec including exercises (pu/su/hk/wc/kb)
720-750-770-790-810 (400 m splits 100-96-94-91-88)
Goal was to run relaxed at pace....knew I was fast at the start of the last one but running even and relaxedso kept the speed up .

500 m of barefoot running strides and easy (3 minutes) and some barefoot exercises

W/D run home ~ 6 minutes..

Total disatnce: 5 + 4.2 + 1.2 ~10.4 km
Total running time: 62:55 - 4x3min (rec/ex) = 50:55

Week Totals: s/u-2 pu-4 (starting up again)

Cycle to sportsplex for EOSA session 1

Bike from sportsplex to Mom's.....~15 minutes....~ 9 km
....drop off pulleys (~10 minutes)
Bike from Mom's to Gail's.....~20 minutes...~7 km
.....pick up book and chat (~30 minutes)
Bike from Gail's home via canal and river pkwy path....~ 40 minutes ~16 km

Total biking ~1 h 15 minutes...routed distances above ~32 km log about 30 km

End to a good cross training / transport day!

Fields and forest run in woodroffe and bike path area

Running with Andrew to big tree en route to firestation....windy day

O-Group Workout:
Great turnout !
Mudlake – very windy…started warm, temperature dropping to comfortable

Jeff, Randy, Eric, Stefan, Alex, Errol, Robbie, Jennie, Andrew C., Cathy and myself

w/u - 2 km + warm up to mudlake...some stretching and then some strides (informal)

w/o –
Full individually needed recovery between all intervals; pre- stretching and strides as needed individually

Robbie/Eric/(Jeff ) – 3 x 600 (R @ sub 2 minutes , E @ sub 2:05, J sub 2:15) , 5 x 300 ( R@ sub 54 , E @ sub 58, J sub 2:15)

Times: on for 600’s , slow start for 300’s but back down to times…finishing in 51 for last

For Jeff - left options open to 2000 then 300’s but did stretching for leg recovery from 4 days racing

Randy, Stefan, Alex, Jennie, Andrew C., Cathy –
3 x 200 (road-stride pace) – 6 x 300 (levy-hard) 3 x 200 (road – stride pace)
Times: untimed

Errol and myself – 3000 TT goal split 7:20-7:30 at 2000 then whatever hard….overlaying goals: to exchange lead during first three 600’s, hit 2000 split, race each other afterwards and run ~2:15 per 600 m (~11:15 total)

Times:
1200 split 4:22 (Errol got 1000 split in 3:27-3:37 ? fast in any case)
2000 split 7:25…bang on..
2400 split 8:59 (4:37)
3000 – 11:05 (me-3:40 finish km) 11:12 (Errol-3:47 finish km)

w/d - back to Frank Ryan via mudlake woods trail

Whole workout about 1:15.total time all included
-distance varied in group from 6-10 km depending on w/o
- for me with strides and jogging ~ 9 km....happy with run although I did not feel I could have run much faster at the time ..probably could have pushed the middle 1000 a bit more....

Did at least 10 km..

Reverse Poulin-Acres Strawberry loop - cutting off at mudlake for little loop..

45:13 (loop without Mudlake = 9+ km) + 5:48 in Mudlake (at least 1 km).....

To big tree en route to firestation with Andrew....It was 30 C when we went out...Andrew did well!...Time is approximate as we stopped several times ..missed a restart

Ran down to mudlake via Poulin - 6:54...
Running on the trails and woods - 20:30
Run back via bike path from big tree near S loop (2km) 9:23

Probably about 7 km in total