Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mick

In the 30 days ending Nov 30, 2005:

activity	#	time	miles		km		+m
Running	10	6:42:00	48.16	(8:21)	77.5	(5:11)
Orienteering	2	6:08:00	21.13	(17:25)	34.0	(10:49)
Stretching	11	4:10:00
Cycling	2	3:50:00	61.52	(3:44)	99.0	(2:19)
Hiking	1	3:45:00	8.08	(27:51)	13.0	(17:18)
Swimming	3	3:15:00	3.54		5.7
Total	17	27:50:00	142.42		229.2

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Sunday Nov 27, 2005 #

Orienteering 54:00 [4] 8.0 km (6:45 / km)
shoes: Grid Shadow 8 TR

I woke up this morning around 6, and hacked up something nasty. I was really congested. I felt a lot better once I got outside, and actually had a pretty good run. Things got a lot worse this afternoon, though. I have a pretty bad head cold now. I hope it has cleared by tomorrow. I'd hate to be the guy who goes to work to spread his ailments.

Dan recently found an inexpensive, used thumb compass for sale, and picked it up for me. Thanks, Dan. This would be a good time to advertise Dan's new Russian sporting equipment import business. I used the compass for the first time today. I think it'll take some time before I'm comfortable using it. It was a little distracting.

I rolled my ankle pretty good close to one of the final controls. It's always my right ankle.

C • Russian Imports 3

Saturday Nov 26, 2005 #

Stretching 15:00 [1]

Running 26:00 [2] 5.0 km (5:12 / km)
shoes: Grid Shadow 8 2nd Pair

Out and back in the Cedarvale Ravine.

Thursday Nov 24, 2005 #

Note

It looks like the slow commuting season has begun. I dusted off my rusty MTB, which I use for winter commuting. It didn't snow much here, but there is just enough slush and ice to make the road bike a little unsafe.

I skipped swimming again this morning. I could have made it, but it leaves me too tired to be productive. I'm just not getting to bed early enough.

Stretching 20:00 [1]

Running 52:00 [2] 8.5 km (6:07 / km)
shoes: Grid Shadow 8

A windy run with Dan. This was the first really cold run this fall. Though, it wasn't bad when we were shielded from the wind.
Route

Tuesday Nov 22, 2005 #

Stretching 20:00 [1]

Running 24:00 [2] 5.0 km (4:48 / km)
shoes: Grid Shadow 8

Out and back in the Cedarvale Ravine.

Monday Nov 21, 2005 #

Cycling 2:00:00 [2] 50.0 km (2:24 / km)

I was dressed a little too warmly on the way out. On the way back into town, the wind really picked up, and I was much more comfortable except for my feet. I couldn't feel my toes when I got home.

C • 1

Sunday Nov 20, 2005 #

Swimming 1:00:00 [2] 2.8 km (21:26 / km)

Stretching 30:00 [1]

Running 49:00 [2] 10.0 km (4:54 / km)
shoes: Grid Shadow 8

UofT/Rosedale Ravine Figure Eight
I pulled my left calf during the raid last weekend, and it is still a little sore. A really beautiful day. I wish I had the time to go for a long bike ride today.

Saturday Nov 19, 2005 #

Stretching 30:00 [1]

Running 26:00 [2] 5.0 km (5:12 / km)
shoes: Grid Shadow 8

Up the ravine and back.

Thursday Nov 17, 2005 #

Swimming 1:05:00 [2]

Sloppy stroke. It's going to take a couple of months to get back to where I was.

Sunday Nov 13, 2005 #

Event: Raid the Hammer

Orienteering race 5:14:00 [3] 26.0 km (12:05 / km)
shoes: Grid Shadow 8 TR

Raid the Hammer Adventure Run:
We had so much fun. The weather held out and the course was fantastic. I'm pretty happy with my navigation, except for one control in the matrix (4F), which cost us at least 10-15 minutes. I was conservative with my navigation in the advanced section, since I was a little afraid of going off course during those long legs. We had one penalty lap, and I wish I had asked which one we messed. Could anyone describe the correct punch patterns for me?
My teamates were great. They forgave me for my navigation errors, and ran pretty hard. After CP 6 we started to slow considerably. Though I seemed a little stronger in the last 7 km, I ended up with the worst feet. Remarkably, Justin was blister free and Paul only had a couple of small ones. When I got home I lanced a couple of my large blood blisters, which was pretty gross. Also, it looks like I might lose a toenail or two. I'll have to invest in some better trail runners soon.

C • Punch Patterns 9

Thursday Nov 10, 2005 #

Stretching 15:00 [1]

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Grid Shadow 8

Easy out and hard back. This will probably be my last run before the race on Sunday.

Wednesday Nov 9, 2005 #

Stretching 30:00 [1]

Running 47:00 [3] 9.0 km (5:13 / km)
shoes: Grid Shadow 8 2nd Pair

I went to the UofT fieldhouse to stretch beforehand, and guess who I saw ... former conservative MPP Tony Clement.
Route

C • 3

Tuesday Nov 8, 2005 #

Swimming 1:10:00 [3] 2.9 km (24:08 / km)

This was a killer workout, especially considering how long I've been out of the water. I don't think I've done a 400m IM since I was 12, and I had to cheat on the butterfly. Lots of kicking too.

Sunday Nov 6, 2005 #

Hiking 3:45:00 [1] 13.0 km (17:18 / km)

Hiking on the bruce trail with Dan and Laura. Laura announced her plan to win the Sporting LIfe 10km next spring, and Dan spent the rest of the hike threatening to destroy her.

Saturday Nov 5, 2005 #

Stretching 20:00 [1]

Running 52:00 [3] 11.0 km (4:44 / km)
shoes: Grid Shadow 8 2nd Pair

I had planned on a 2+ hour run, but I was a little pressed for time. I ran a little faster than usual to get in a decent length run. I ran this route, but in reverse. It started pouring like crazy while I came through the David Balfour ravine, and my glasses fogged up completely.

C • 2

Friday Nov 4, 2005 #

Stretching 30:00 [1]

Running 1:20:00 [2] 14.0 km (5:43 / km)
shoes: Grid Shadow 8 2nd Pair

Friday evening run with Dan. It was a really warm night. We ran by the group of 7 house. I've seen the building before, but never knew the history behind it.
Route

Thursday Nov 3, 2005 #

Stretching 10:00 [1]

Cycling 1:50:00 [2] 49.0 km (2:15 / km)

I skipped swimming again. I haven't been in weeks, but how many more sunny, 12C days will there be this year? This is the furthest north that I've cycled out from the city. If I had another hour or two, I could have made it to some nice spots. Cycling out of town with the morning commuters was less than ideal, but it was worth it once I got north of Steeles. It was warm enough that I could have worn short sleeves.
Route

Wednesday Nov 2, 2005 #

Stretching 30:00 [1]

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Grid Shadow 8 2nd Pair

Easy out, but I picked up the pace on the way back.

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