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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mick

In the 30 days ending Jun 30, 2006:

activity # timemileskm+m
  Orienteering6 25:29:00 13.67 22.0
  Cycling22 13:15:00
  Running12 7:15:00 50.33(8:39) 81.0(5:22)
  Stretching13 4:00:00
  Strength2 40:00
  Total28 50:39:00 64.0 103.0

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Friday Jun 30, 2006 #

Cycling (Commute) 25:00 [2]

Thursday Jun 29, 2006 #

Stretching 15:00 [1]

Running 42:00 [2] 7.7 km (5:27 / km)
shoes: Grid Shadow 8 2nd Pair

Late evening run. Cedarvale and beltline.

Cycling (Commute) 25:00 [2]

Wednesday Jun 28, 2006 #

Stretching 20:00 [1]

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Grid Shadow 8 2nd Pair

Cedarvale.

Cycling 40:00 [2]

Tuesday Jun 27, 2006 #

Stretching 20:00 [1]

Running tempo 30:00 [3] 7.0 km (4:17 / km)
shoes: Grid Shadow 8 2nd Pair

Cedarvale + a road loop around oakwood and eglinton.

Cycling (Commute) 25:00 [2]

Monday Jun 26, 2006 #

Stretching 20:00 [1]

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Grid Shadow 8 2nd Pair

Cedarvale

Strength 20:00 [2]

Cycling (Commute) 25:00 [2]

Sunday Jun 25, 2006 #

Cycling 45:00 [2]

Saturday Jun 24, 2006 #

Stretching 20:00 [1]

Running 1:03:00 [2] 11.5 km (5:29 / km)
shoes: Grid Shadow 8 2nd Pair

Friday Jun 23, 2006 #

Cycling 45:00 [2]

Over to a friend's house to check out her new Cervelo P3 Carbon. Ridiculously expensive.

Thursday Jun 22, 2006 #

Cycling (Commute) 25:00 [2]

Wednesday Jun 21, 2006 #

Cycling (Commute) 25:00 [2]

Orienteering 1:02:00 [2] 7.0 km (8:51 / km)
shoes: Grid Shadow 8

Park night at the Old Mill. I was feeling pretty tired, so I took it really easy.

Cycling 1:10:00 [2]

Travelled through Corso Italia to/from the park. The Portugese were out in full force celebrating their win. One teenager accidentally body checked me into a parked car as he paraded through traffic. I was barely moving, so no harm done. Quite funny. It must have been nuts in the more Portugese areas of town. Plenty of police out too. Strangely I went by a couple of groups with Portugese flags, but they were chanting "Italia".

Tuesday Jun 20, 2006 #

Stretching 20:00 [1]

Running warm up/down 37:00 [2] 6.0 km (6:10 / km)
shoes: Grid Shadow 8 2nd Pair

Ran down to the old track at Harbord and Bathurst. I ran a couple of intervals while a really old guy ran laps in ragged canvas shoes and his underwear (it might have been a speedo, I didn't ask). When he was finished he lay on the bleachers for a while then threw his clothes back on and walked away. I love Toronto! I'm inspired.
C • Strange men 3

Running intervals 12:00 [4] 3.2 km (3:45 / km)
shoes: Grid Shadow 8 2nd Pair

4x800m. I was aiming for 3:00 each, but clearly I don't have an intuition for pace. 2:42, 2:58, 2:56, 3:02

Cycling 1:30:00 [2]

Commute + evening ride with LJ. Down to the lakeshore, west, and north through High Park.

Monday Jun 19, 2006 #

Stretching 10:00 [1]

Cycling (Commute) 25:00 [2]

Stretching 15:00 [1]

Running 19:00 [2] 2.6 km (7:18 / km)
shoes: Grid Shadow 8 2nd Pair

Cedarvale with LJ.

Sunday Jun 18, 2006 #

Running 58:00 [3] 10.0 km (5:48 / km)
shoes: Leona Divide

Morning run in Shorthills. Really hot again, and a smog warning. Tried to take it easy, but I was breathing pretty hard on the uphills.
C • Best not to breathe 5

Saturday Jun 17, 2006 #

Orienteering 1:24:00 [3] 6.0 km (14:00 / km)
shoes: Leona Divide

Dropped in on Meridian during the afternoon, and then ran the GHO permanent course at Mineral Springs. It was very hot, so I took it pretty easy. I overran CP3 by a bit, but I didn't have too many problems with the rest of the run. I couldn't find a couple of flags, and spent around 10 minutes in total identifying nearby features to be sure I was in the right place.
C • DV 2

Thursday Jun 15, 2006 #

Stretching 20:00 [1]

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Grid Shadow 8 2nd Pair

Cedarvale. Seemed to be working too hard for this pace.

Cycling (Commute) 25:00 [2]

Wednesday Jun 14, 2006 #

Stretching 10:00 [1]

A quick morning stretch. I can tell I haven't been stretching lately.

My calves were sore from the rogaine, but I feel pretty good today.

Stretching 10:00 [1]

Quick evening stretch.

Cycling (Commute) 25:00 [2]

Tuesday Jun 13, 2006 #

Cycling (Commute) 25:00 [2]

Monday Jun 12, 2006 #

Cycling (Commute) 25:00 [2]

Sunday Jun 11, 2006 #

Orienteering 6:00:00 [2]
shoes: Leona Divide

Saturday Jun 10, 2006 #

Orienteering 13:00:00 [2]
shoes: Leona Divide

We planned a rather ambitious route for first time rogainers, and quickly realized we'd have to modify the route. We dumped a section on the west side of the map, which left us a challenging route that was within our capabilities. The first day went quite well, and was a lot of fun. We made some navigation errors, but nothing disastrous. We seemed to cross paths with GHO SLO every 3-4 hours, which was great. We also saw many of the other Canadian teams throughout the day.

I found the night navigation quite challenging. Though, I think sleepiness was as much a factor as darkness. Unfortunately, knee problems had left Paul limping by 1:30am, and we wisely decided to head back to the camp. Thankfully, Dan was much more alert than Paul and I, and lead as back while picking up a couple of final controls along the way. The sun rose just a half hour before we arrived at the camp, but we weren't awake for long to enjoy it.

In hindsight, it may have been better to have planned a route that left us at the camp around midnight. We could have then rested and done another productive day loop in the morning. However, it would have been a shame to miss out on the night nav, which was very cool.
C • Back to the Hash House 3

Thursday Jun 8, 2006 #

Cycling (Commute) 25:00 [2]

Wednesday Jun 7, 2006 #

Cycling (Commute) 1:15:00 [2]

+ errands at lunch
C • How's your bum? :-) 2

Tuesday Jun 6, 2006 #

Stretching 10:00 [1]

Running 11:00 [2] 2.0 km (5:30 / km)
shoes: Grid Shadow 8 2nd Pair

Hard to believe, but on Sunday I seem to have pulled a muscle in my butt. ha! When running, it is painful as my left foot strikes the ground. I turned around quite early. It doesn't seem serious, and I suppose it's a good excuse to relax before the rogaine.

Cycling (Commute) 25:00 [2]

Monday Jun 5, 2006 #

Cycling (Commute) 25:00 [2]

Stretching 10:00 [1]

Sunday Jun 4, 2006 #

Orienteering 1:03:00 [3]
shoes: Leona Divide

Rockwood. I really enjoyed the run, but the best part was jumping in the lake. First lake swim of the year!

Saturday Jun 3, 2006 #

Cycling 30:00 [2]

Strength 20:00 [3]

Pilates with LJ.

Friday Jun 2, 2006 #

Stretching 20:00 [1]

Running 28:00 [2] 5.0 km (5:36 / km)
shoes: Grid Shadow 8

Cedarvale for a bit, but main trail was closed and took some roads instead.

Cycling (Commute) 25:00 [1]

Orienteering 3:00:00 [1] 9.0 km (20:00 / km)
shoes: Leona Divide

Dan, Paul and I returned to the Rouge Valley tonight to practice night navigation for the rogaine. It was more difficult than I had anticipated, despite having hung the streamers only days ago. We didn't make it to all the controls that we did on Tuesday, but we got all the hard ones. The headlamps were fantastic; thanks B&B!
C • You're welcome 4

Thursday Jun 1, 2006 #

Stretching 20:00 [1]

Running 1:02:00 [2] 11.0 km (5:38 / km)
shoes: Grid Shadow 8

Balfour/Moore ravines. Took a slightly different route in the Balfour ravine. Instead of staying low in the valley on the main trail, I ran some smaller trails that had a lot more elevation change.

Cycling 25:00 [2]

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