Training Archive: jeffwIn the 31 days ending 2004-08-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||||
Tuesday Aug 31 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
Monday Aug 30 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running 1:30:00 [1] | |
| Ran with Paula and Annie at Bald Hill. My knee felt fine. | ||
Sunday Aug 29 | ||
| Orienteering 1:00:00 [2] | |
| (injured) | ||
| Did 2 loops in the morning. The first at Pioneer Lodge and the other at the map from the previous day. I tried to keep the legs moving throughout. I didn't finish the 2nd loop, because my knee started hurting again.
map: Pioneer Lodge and another map north of Sundre 14/643 | ||
Saturday Aug 28 | ||
| Orienteering 2:00:00 [2] | |
| (injured) | ||
| Went to a training camp in near Sundre just north of Calgary. Did 4 loops in the morning and a line-O in the afternoon. On the first loop, Ted de St. Croix called out the stuff he was seeing and what he was thinking on the first 2 controls. On the 2nd loop, we ran that one ourselves, then followed Eric Bone around the same loop while he described his thoughts. On the 4th loop, we followed Brent on the first 2 controls. On the afternoon line-O I did most of it, but my right knee was hurting from the high-knee lifting we had to do to get through the terrain. I couldn't do the next exercise which was done with partners. The person leading the way runs without a map having memorized their route previously. The follower carries a map and memorizes the next leg. Great simplification exercise.
Map: north of Sundre, Alberta 21/629 | ||
Wednesday Aug 25 | ||
| Bicycle 40:00 [1] | |
| Bike to work and home. | ||
Tuesday Aug 24 | ||
| Bicycle 40:00 [1] | |
| Bike to work and home. | ||
Monday Aug 23 | ||
| Bicycle 40:00 [1] | |
| Rode bike to work and home. | ||
Saturday Aug 21 | ||
| Orienteering 1:30:00 [1] | |
| Control setting in Bend. Was out for 3:45 actual time. | ||
Thursday Aug 19 | ||
| Bicycle (mountain bike) 30:00 [1] | |
| Rode bike to work and to downtown. | ||
Wednesday Aug 18 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running (warmup) 30:00 [1] | |
| Ran at Philomath High School with Paula and Annie. | ||
| Running (intervals) 6:00 [3] | |
| Ran 400 intervals in 85s with 30s rest. Was doing okay on the first 3, then felt a strain in my left calf and quit immediately. | ||
Monday Aug 16 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bicycle to work and home. | ||
Sunday Aug 15 | ||
| Orienteering (Vetting) 1:30:00 [1] | |
| Finished checking the courses at Arnold Ice Cave. Went to Dutchman Flat to check parking, start, and finish areas. Also, got some more pictures for the website. Walked the whole thing with shorts and sandals with nary a scratch. | ||
Saturday Aug 14 | ||
| Orienteering (Vetting) 1:30:00 [1] | |
| Checking courses on the Arnold Ice Cave map. Got hit with rain, hail, and wind from an afternoon thunderstorm. | ||
Friday Aug 13 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running 1:00:00 [1] | |
| Ran with Paula and Annie at Bald Hill. | ||
Thursday Aug 12 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running (warmup) 30:00 [1] | |
| Warmup with Annie and Paula at Bald Hill. | ||
| Running (hill intervals) 30:00 [3] | |
| Ran short hill intervals at Bald Hill. Started off jogging down the hill during the rest period, ended with walking the downhills.
uphill rest 33 50 35 55 33 58 34 81 32 59 35 60 32 90 33 95 36 98 35 97 34 103 32 98 27 102 27 113 26 114 26 | ||
| Running (cooldown) 11:00 [1] | |
| Jogged back to the car. | ||
Tuesday Aug 10 | ||
| Bicycle 40:00 [1] | |
| Rode bike to work and home. | ||
| Running (warmup) 30:00 [1] | |
| Ran with Paula and Annie at Philomath High School. | ||
| Running (intervals) 30:00 [3] | |
| Ran 400m intervals on the track. 200m+ jog rest inbetween.
400m 200m hard rest 89 97 86 104 87 100 86 105 85 103 86 107 86 102 89 108 87 95 84 | ||
| Running (cooldown) 10:00 [1] | |
| Ran out to the field to pick up dog poop after running intervals. | ||
Monday Aug 9 | ||
| Bicycle 40:00 [1] | |
| Rode bike to work and home again. | ||
Sunday Aug 8 | ||
| Orienteering 1:18:10 [3] 9.18 km (8:31 / km) +300m 7:19 / km | |
| 12c | ||
| Rocky Mountain 1000 Day
Day 5 Started 21 seconds after Thorsten Graeve. Was with him for about 3 controls until he got hung up in a swamp. Later Steve Gregg caught me as I was leaving a control. Pretended I hadn't found it yet, then slipped away. map: Rattlesnake Hill 12/608 | ||
Day 5: Red - Splits | ||
Saturday Aug 7 | ||
| Orienteering (race) 50:25 [3] 7.33 km (6:53 / km) +180m 6:08 / km | |
| 16c | ||
| Rocky Mountain 1000 Day
Crystal Relay Leg 4 Ran with about 4 or 5 other runners to the first control. They were a little off, so I went my own way to #2. This trimmed the pack to about 2. Caught up to Orlyn going to #3. Was following Jason Poole for several controls until he left me in his dust. Towards the end I tried to catch Michael Eglin after he passed me, but it was to no avail. map: Diamond Bay 16/596 | ||
Leg 4: Red - Splits | ||
Friday Aug 6 | ||
| Orienteering (race) 1:01:45 [3] 6.96 km (8:52 / km) +265m 7:27 / km | |
| 15c | ||
| Rocky Mountain 1000 Day
Day 4 Another good race. Was 2nd to Peter Gagarin, the O-Sensei. Saw a moose as I was leaving #8. Almost skipped #10. Was too conservative going to #14 to preserve my good race also had a hard fall. map: Happy Jack Map 15/580 | ||
Red Day 4 - Splits | ||
Wednesday Aug 4 | ||
| Orienteering (race) 1:26:17 [3] 9.46 km (9:07 / km) +210m 8:13 / km | |
| 14c | ||
| Rocky Mountain 1000 Day
Day 3 Since yesterday was pretty good, today, holding true to form, was lousy. Messed up #4 for a minute or two. Then traveled 90 degrees from the direction that I intended to go out of #4. Ran off the map. Relocated on a fence and followed it to the control circle. Still had problems finding the actually control. Lost about 9 minutes. map: Pelican Bay 14/565 | ||
Day 3: Red - Splits | ||
Tuesday Aug 3 | ||
| Orienteering (race) 36:07 [3] 4.85 km (7:27 / km) | |
| 13c | ||
| Rocky Mountain 1000 Day
Day 2 The first time I have ever won the course! I lost some time on control #7. Thought the reentrant was on the near side of the hill. Basically ran the whole course like the sprint yesterday. map: First with the Most 13/551 | ||
Day 2: Red - Splits | ||
Monday Aug 2 | ||
| Orienteering (race) 19:59 [3] 2.72 km (7:21 / km) | |
| 11c | ||
| Rocky Mountain 1000 Day
Superbum Sprint Attacked the course like an animal. Was a little slow on 8 in the swamp. Made a mistake on control #9 at the rocks west of the control. map: Twin Boulders 11/538 | ||
Superbum Sprint - Splits | ||
Sunday Aug 1 | ||
| Orienteering (race) 1:16:23 [3] 7.26 km (10:31 / km) +255m 8:57 / km | |
| 14c | ||
| Rocky Mountain 1000 Day
Day 1 Made a mistake on control #3 like a lot of other people. I drifted to the right from a pretty good attackpoint. Lost about 4 minutes on #6. Saw a small cliff just before the big boulder, so thought I had made a mistake. Wandered around until some other orienteers came and hit the control. map: Middle Crow's Toe 14/527 | ||
Day 1 Red - Splits | ||