Training Log Archive: fkawam

OOC Fall Season Opener
La Peche B meet
Short Advanced, DNF
9 controls, 4.3 km
Rainy
No Garmin so I'm not sure of running distance, low heart rate for every thing except to 1,2 8-9
First 5 controls were generally fine...2-3-4-5 slow going in the woods but good lines bit of trouble with 3 so some extra time in and around the circle
The real trouble was the long leg from 5 to 6...traversed the woods very tentatively and slowly keeping good contact with the map ( yay..:).!) ..that said, hit the catching feature I wanted to before 6 (though it seemed to take for ever) then came down as I went north to the road but I did not see the control and doubted where I was...baled to the road and knew exactly were I was on the road right away...I was probably still too high in woods when I stopped going down for the control ...Looked at the watch and just didn't have it in me to go back in woods and get 6 even though it was close..so started down the road towards 8 ...no motivation to climb the rocks and go in the woods again for 7 either so skipped by it and just went to 8...no issues...for 9 should have followed the road longer before going into the field and approached by the wrong side of the green patch with the control...after punching just for the hell of it went to the finish through the green and tall grass...Legs felt dead for the last 50 m on the road...Nice to get out in the woods in the rain wish I would have been a bit more on the game mentally for 6 and 7

PS Considered the 5-6 leg again in the days after...John had suggested an attackpoint of the cliff lined gully to the south west of the control...that sounded good on Sunday...In hindsight I think just heading full tilt north for the road and attacking from where I would end up would have ended up would have probably worked best for me...might have improved my willingness to finish the course

Short Adv - Splits

dynamic with some weights and hanging leg curls in the park

mostly continuous..getting smoother

j-og around neighbourhood to track (Carling-Woodroffe-Georgina) ~3 km
-10 x 1 lap with ~ 1 min easy jog rec @ WHS...trying to stay @ relaxed even goal 10 km pace
99(61)97(58)97(58)97(61)97(52)97(57)96(53)95(62)94(57)85(53)
~ 2 km warm down to get to 50 min/10 km
(then walk in not recorded)

new rope...no stops

115 without stopping

Got the Garmin battery replacement finished...it seemed good but will only work in the cradle....all the contacts looked good so not sure what happened ;(

OOC Training
Errol,Steve,Tomas,Stefan,Natasha and myself
w/u
run to the old CN line and the bike path
w/o
-4 x the old CN line stretch between the bike path and Woodroffe (2 min rec)....the way back slightly down
-full rec and jog cross pkwy to bike path 500 m loop
- 2 x 500 loop tag off relay rest
w/d
back to parking lot

Warm up 1148 ~2 + km
4 x 1 km intervals...ran with Errol
4:18 (up, my lead) , 4:03 (down, Errol's lead), 4:01 (up, my lead) , 3:47 (down, Errol's lead),
~17 minutes rest with walking to cross pkwy
With Natasha on the 500 loop
1:58 (155 rec) 1:47....passed Steve on the loop but could hold off his final kick...he and Tomas win the day
Warm down ~1.7 km ~10 min
Stefan and Natasha got 9-9.3 for the total distance...
(None of the rec's included in the time, hr estimates)

Pretty even perfect for the goal of the day...even paced (39:55._ / 39:55._...can't beat that!) and ~1:20 for this week's long run ...77:47 @ 10 mile fence