Friday Mar 31 |
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| Event: Flying Pig X (OCIN)
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 | Running warm up/down 15:00 [1] | |
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| Warmup before the middle. |
| Orienteering race 52:30 [4] | |
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| Not a bad race, punched the wrong control for #4 and had to go back, but otherwise no major problems. |
Wednesday Mar 29 |
| Cycling warm up/down 25:00 [2] | |
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| Warm up/down |
| Cycling tempo 35:00 [4] | |
| ahr:158 max:167 |
| Tempo ride. |
Tuesday Mar 28 |
| Cycling long 2:05:00 [2] | |
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| Got up early to try and get a longer ride in this morning before work. |
Monday Mar 27 |
| Cycling intervals 24:00 [5] | |
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| 4 min on, 4 min off. 6 times.
This time tracks the time spent on the intervals. |
| Cycling intervals 24:00 [1] | |
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| Time spent inbetween intervals. |
| Cycling 42:00 [2] | |
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| Warmup/down, time riding after intervals. |
| Weights 1:00:00 [2] | |
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| Standard workout, with some physio stuff thrown in as well. |
Sunday Mar 26 |
| Note | |
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| Bikenxs, Ice Breaker |
| Cycling race 2:33:00 [4] | |
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| Uxbridge IceBreaker
Race went pretty well. I tried using a new gel dispenser with Cliff Gels. This proved to be a really bad idea and I couldn't get any gel out at all. So near the end of the second lap I totally ran out of steam because I had nothing in my stomach. Not that disappointing though since this was a training ride for me and I'd rather learn my lesson here then in a race.
1st lap: 1:13
2ns lap: 1:20 |
Saturday Mar 25 |
| Note | |
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| Pk-Pk Sprint and Adventure Run |
| Orienteering race 20:00 [4] | |
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| PK-PK Sprint. Not bad, just doesn't feel like I'm running fast when I'm out there. |
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| C • p2p 1 |
| Orienteering race 55:00 [4] | |
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| This went pretty well. I was pretty tired around 9 so I think my pace slowed a lot after that. Had some problems with 7 and didn't go far enough for 9. Otherwise not bad. |
| Running warm up/down 20:00 [1] | |
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Thursday Mar 23 |
| Running 55:00 [2] | |
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| Light run around Humber Bay Parks. |
Tuesday Mar 21 |
| Cycling 1:00:00 [2] | |
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| Rest week this week, so just a light ride this morning. |
Sunday Mar 19 |
| Running 1:30:00 [2] | |
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| Light run along the waterfront to wrap up the week. |
Saturday Mar 18 |
| Cycling 2:30:00 [2] | |
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| On the trainer this morning. |
Friday Mar 17 |
| Weights 1:00:00 [2] | |
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Thursday Mar 16 |
| Running warm up/down 25:00 [1] | |
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| Running intervals 45:00 [4] | |
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| 7 minutes on with 2 min recovery, times 5. |
Wednesday Mar 15 |
| Cycling intervals 20:00 [3] | |
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| 30s on, 30s off, times 5, 4 times. |
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| C • Tried the video yet? 2 |
| Cycling hills 20:00 [4] | |
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| 3 min hill climbs with 2 minutes recover. Times 4. |
| Cycling 45:00 [1] | |
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| Warm up/down, recovery inbetween intervals. |
Tuesday Mar 14 |
| Cycling 1:00:00 [2] | |
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| Morning ride on the trainer. |
Monday Mar 13 |
| Cycling tempo 30:00 [4] | |
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| Part of my morning ride, 30 minutes at a sustained high tempo. |
| Cycling intervals 15:00 [3] | |
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| 30 s on, 30s off, times 5 in a set. 3 sets. |
| Cycling 45:00 [2] | |
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| The remainder of the ride, includes warm up/down, time inbetween intervals, sessions. |
Sunday Mar 12 |
| Running warm up/down 20:00 [2] | |
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| Warmup before the Thomass. |
| Orienteering 46:00 [5] | |
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| Thomass Heart Lake. A very fun race. The best part for me was that the snow was all gone so there were no trails to follow. I was forced to really pay attention to the navigation and other then a few minor mistakes I did pretty well. Well.... I did miss control g on the map, but otherwise... :) |
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| C • Awesome 1 |
Saturday Mar 11 |
| Note | |
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| ARC Winter Race, Milton Basement Racers, going for gold. |
| Adventure Racing race 3:20:00 [4] | |
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| ARC winter race. Raced with MrPither because Crash was too sick. The little guy was blazing fast and definitely an asset out there. A very fun race and a great result too. 2nd place overall, 2nd place male. |
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| C • thanks 9 |
Friday Mar 10 |
| Note | |
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| Snow Gaine |
Wednesday Mar 8 |
| Running 45:00 [2] | |
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| Very light run this morning. Knee is getting a bit sore so I backed off a bit. |
Tuesday Mar 7 |
| Weights 50:00 [2] | |
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| Weights workout, cut it a bit short so I had time to do my physio strengthening. |
| Weights 20:00 [1] | |
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| Stuff for physio and stretching. |
Monday Mar 6 |
| Cycling warm up/down 30:00 [2] | |
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| Cycling tempo 20:00 [4] | |
| ahr:150 |
| Legs were sore making it harder to push on this. |
Sunday Mar 5 |
| Running warm up/down 20:00 [1] | |
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| Warmup before the Thomass. |
| Orienteering race 50:00 [5] | |
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| Thomass in Palgrave. Race went pretty well. It was a slow slog through the woods, so I tried to stay on trails as much as possible. My navigation was pretty good for this one, and I was able to pass 2 pretty strong Adventure Racers because of it. |
| Orienteering 2:00:00 [2] | |
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| This was supposed to be a line orienteering training session with GHO. Had some problems with some sections and found it pretty frustrating. I'm not sure there was much training going on since there was noone around to even ask questions to.
It took me 1:23 to get to probably the farthest point from the car and then after going through some very thick bush I realized I'd gotten lost again. Looking at my watch I decided to just trail run back to the car.
In the end I don't think I got much out of this except for general fitness. Probably a good training exercise, just poorly executed/organized. I think it would have been better to just go for a 2 hour trail run in the end. |
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| C • Line-O 2 |
Thursday Mar 2 |
| Running warm up/down 24:00 [2] | |
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| Running intervals 36:00 [4] | |
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| 7 minutes on, 2 minutes recover, times 4. |
Wednesday Mar 1 |
| Cycling 1:05:00 [2] | |
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| Light ride on the trainer this morning.
Saw the physiotherapist last night. He thinks the tendons/muscles running down the outside of my knee are tight and thus pulling the knee cap over to the side. This is what's leading the the pain I feel on the inside of my knee. Have another appointment for Thursday and some homework to strengthen my glutes. He also taped my knee to start stretching the outside tendons. Felt good on the ride this morning. |
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| C • Improvement 1 |