Training Log Archive: dbakkerIn the 28 days ending Mar 5, 2017:
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Sunday Mar 5, 2017 #
Streching/Rolling 15:00 [0]
Brief break in the Calculus studying to roll out my ever-tight back. Its just mean when a midterm is scheduled the day after the 50km mass start at world champs (way to go Harvey!), on top of two biathlon relays.
6 PM
Running 1:30:00 7.93 km (11:21 / km) +169m 10:16 / km
ahr:148 max:190
Run down to soccer, playing soccer, and then running (with a few walking sections on the steepest parts) back home.
Need to set up my heart rate zones properly in Garmin Connect so that it automatically gets pulled in.
Need to set up my heart rate zones properly in Garmin Connect so that it automatically gets pulled in.
Saturday Mar 4, 2017 #
10 AM
Skiing - Skate 33:30 [1] 5.52 km (6:04 / km) +98m 5:35 / km
Skiing - Classic 23:29 [5] 7.34 km (3:12 / km) +178m 2:51 / km
Team scream at Revelstoke Nordic, which wasn't much of a team event (I race skiathlon), but I definitely did want to scream!
Goal for the race was to stick with the front, and really push myself and if I blew up that was okay. And that I did! First lap, the classic lap, I raced behind Brian and Matt, slingshotted on the downhill, and then tried to slow down the pace coming back along the bottom and up the uphill, but as I later learned, Matt was only doing 1 lap, so blew by and I just tried to stick behind him but couldn't. Totally flooded my legs with lactate, didn't recover in the exchange to skate skis at all, and just hurt, hurt, hurt the entire skate leg. Got caught by a lot of people, but it was fun.
Wish I had brought my heart rate strap, but forgot it at home. Probably would have had some very interesting data.
Goal for the race was to stick with the front, and really push myself and if I blew up that was okay. And that I did! First lap, the classic lap, I raced behind Brian and Matt, slingshotted on the downhill, and then tried to slow down the pace coming back along the bottom and up the uphill, but as I later learned, Matt was only doing 1 lap, so blew by and I just tried to stick behind him but couldn't. Totally flooded my legs with lactate, didn't recover in the exchange to skate skis at all, and just hurt, hurt, hurt the entire skate leg. Got caught by a lot of people, but it was fun.
Wish I had brought my heart rate strap, but forgot it at home. Probably would have had some very interesting data.
Skiing - Skate 34:13 [1] 6.48 km (5:17 / km) +160m 4:42 / km
Friday Mar 3, 2017 #
Drafting 1:00:00 [0]
Working on re-doing the Hillcrest Elementary School map with the LiDAR base map. Got everything done that can be from the couch. For some reason not feeling very good today.
Wednesday Mar 1, 2017 #
Note
(rest day)
Bio lab ran late again (I don't think I have ever gotten out on time, it is always late...), so no chance of making any of ski practice. Behind on sleep right now, but depending on when I sleep in until I think I'll head up to the hill and do the sprints workout the team did today. Otherwise I'll just go for a run.
Tuesday Feb 28, 2017 #
11 AM
Running warm up/down 5:00 [1]
Stationary Biking warm up/down 10:00 [1]
Strength 50:00 [1]
Strength at the recent Centre gym during a break between classes. Pretty good workout, was able to get a lot of the same activities in as at regular strength with Heather, but a worse warm. Should go run around in the parking lot next time to get in some dynamic, ice warm up stuff.
7 PM
Badminton 1:45:00 [1]
Monday Feb 27, 2017 #
Note
(rest day)
Not really a rest day by choice, but physics lab ran late so I couldn't make strength, and the trails planning meeting was at 6:30, so couldn't squeeze anything in before that besides supper.
Sunday Feb 26, 2017 #
Note
Couldn't get up skiing today, it's my Grandmother's 87th birthday!
10 AM
Orienteering 34:46 [1] 5.77 km (6:02 / km) +92m 5:35 / km
shoes: Inov8
Run to SMS, and then ran around the course that I set up in the fall but never actually got to run...
Skipped a couple of the dog leg controls that were into and out of deep snow areas, but in general a nice crust to run on.
Skipped a couple of the dog leg controls that were into and out of deep snow areas, but in general a nice crust to run on.
Core Strength 20:00 [1]
Decided I should start dividing core strength and other strength. Did this just after the run.
2 PM
Streching/Rolling 10:00 [0]
8 PM
Games (soccer) 35:00 [2]
Another loss, 5-1, but I was only -1 on the night, set up the play for our only goal and in general had a pretty good game. Lots of fun!
Running warm up/down 10:00 [1]
Saturday Feb 25, 2017 #
10 AM
Skiing - Classic 1:30:00 [1] 16.15 km (5:34 / km) +237m 5:11 / km
Working with Graham at practice.
Friday Feb 24, 2017 #
Note
Registered for nationals, and am racing the following races while commuting back and forth for midterms and labs:
- Team Sprint
- Short Distance Interval Start Free
- Classic Sprint
- Long Distance Mass Start Free
Skipping the middle distance classic which is too bad (my second favorite after the sprint).
- Team Sprint
- Short Distance Interval Start Free
- Classic Sprint
- Long Distance Mass Start Free
Skipping the middle distance classic which is too bad (my second favorite after the sprint).
4 PM
Skiing - Skate 1:21:00 [1] 15.58 km (5:12 / km)
Up from South canoe to Lake view, then out to town view and then back down. Beautiful late afternoon on the hill.
Thursday Feb 23, 2017 #
9 PM
Running 29:45 [1] 5.8 km (5:08 / km)
shoes: Inov8
Meant to go out in the morning, but didn't get around to it, so went for the latest run I've ever gone on after finishing up my physics lab. Nice run, just a little bit too short. Roads seem pretty clear and ice-free, so next time I won't bother with the spikes.
Wednesday Feb 22, 2017 #
Running 10:00 [1]
Run home after bio lab to try to make it to ski practice.
Skiing - Skate 55:00 [1]
Arrived half an hour late, but actually made it since practice was on the lake.
Unfortunately it was only relay and agility stuff, so not a great workout at all, but still fun.
Unfortunately it was only relay and agility stuff, so not a great workout at all, but still fun.
Tuesday Feb 21, 2017 #
Armchair-O 12:00 [0]
Monday Feb 20, 2017 #
Running warm up/down 20:00 [1]
Running to and from school as well as warm up at strength.
Strength 35:00 [1]
made it, and only 4 minutes late!
Streching/Rolling 35:00 [0]
Stationary Biking 15:00 [1]
Sunday Feb 19, 2017 #
Skiing - Classic race 10:30 [4] 3.5 km (3:00 / km)
Relay at BC champs, was the final leg on the team with Aidan and Calvin Hepburn. Felt much better during this race compared with yesterday, but still felt like pretty dead legs. Fun racing, chased a Methow guy all the way around, I caught him on the top of all three climbs, but he got away on each downhill with slightly faster skis. Ended up 7th overall.
Skiing - Classic warm up/down 1:00:00 [1]
Saturday Feb 18, 2017 #
Skiing - Skate 31:15 [4] 10.0 km (3:08 / km)
Not happy with this race. I felt like I was unable to recover on the downhills, couldn't catch on to anybody who passed me, and even though I went fairly easy out of the start, was dead by around the 2.5km mark.
I guess it has something to do with not training all that much for this sport, but still want to do better.
I guess it has something to do with not training all that much for this sport, but still want to do better.
Skiing - Skate warm up/down 1:20:00 [1]
Good warm up and cool down for this one.
Friday Feb 17, 2017 #
Streching/Rolling 15:00 [0]
Skiing - Classic race 22:02 [4] 7.0 km (3:09 / km)
Mass start classic at BC champs Kamloops. Didn't do well, but not really training for this sport...
Skiing - Classic warm up/down 1:10:00 [1]
Thursday Feb 16, 2017 #
Note
(rest day)
BC Champs this weekend on Friday, Saturday, and Sunday, so today is time to catch up on homework, finish scholarship applications, and rest up.
Loving having the time to get full training hours in on reading break!
Loving having the time to get full training hours in on reading break!
Streching/Rolling 15:00 [0]
Wednesday Feb 15, 2017 #
Skiing - Skate 1:35:00 [1] 16.0 km (5:56 / km)
Easy skiing at practice with some harder downhill section practice. Legs felt pretty dead, took it quite easy.
Tuesday Feb 14, 2017 #
Games 10:00 [1]
Handball in the stadium after practice.
4 PM
Skiing - Classic 1:20:00 11.92 km (6:43 / km) +242m 6:06 / km
ahr:135 max:183
Zone4 interval work at Larch Hills using the uppercut and errmine wiggle. Nice to be able to ski with the team during reading break.
Monday Feb 13, 2017 #
Skiing - Classic 55:00 [1] 10.02 km (5:29 / km)
As easy as you can go up South Canoe, so not all that easy. Made it up to the top of coffeetime before coming back down. Beautiful day.
Sunday Feb 12, 2017 #
Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
Approximate warm up and down times for all the events on the day.
9 AM
Orienteering race 15:13 [4] 3.15 km (4:50 / km)
Queen's park setup event.
Went alright, only a few small mistakes, going around the building the wrong way (to the south instead of the north) on 13-14, running down along the path instead of through the forest on 16-17, and picking out the wrong tree on control 20.
Wasn't altogether happy with this race, felt like I was not able to push myself in running speed, especially the second time up the hill (the leg from 15-16), and made several careless mistakes.
Went alright, only a few small mistakes, going around the building the wrong way (to the south instead of the north) on 13-14, running down along the path instead of through the forest on 16-17, and picking out the wrong tree on control 20.
Wasn't altogether happy with this race, felt like I was not able to push myself in running speed, especially the second time up the hill (the leg from 15-16), and made several careless mistakes.
12 PM
Orienteering race 14:18 [4] 3.0 km (4:46 / km)
Queen's Park chase event with two butterfly loops. Started 3 seconds behind Will Enger (I think?) and 5 ahead of Peteris, so knew the pressure would be on right out of the start. Another first time, never done a forked race before.
I was the only one of the three with my order of the first set of loops, but got onto the back of Will for the second set. Passed him as we came back up across the bridge for the last 3 controls.
Had a very good race, only one small mistake on control 2, where I initially was contouring across well below the control, instead of heading straight along the line to the control.
I was the only one of the three with my order of the first set of loops, but got onto the back of Will for the second set. Passed him as we came back up across the bridge for the last 3 controls.
Had a very good race, only one small mistake on control 2, where I initially was contouring across well below the control, instead of heading straight along the line to the control.
Saturday Feb 11, 2017 #
Armchair-O 30:00 [0]
Looking at Nikolay's event for next weekend in Seattle, and going over maps from the day.
Streching/Rolling 15:00 [0]
Simply put, not enough stretching or rolling considering how I felt the next day.
9 AM
Orienteering race 17:44 [4] 3.5 km (5:04 / km)
First race at sprint camp and first orienteering since October (other than the Ski-O at Larch Hills), so I focused mostly on smooth flow through the controls and reading ahead. The first part of the course went well, a bobble on #8 when I was expecting an obvious control location, but a path was hidden under the snow and not plowed, so I stopped too early. Through the middle to end of the course I did not read ahead very well, and made a couple of mistakes. I ran down and then back up the ampitheatre, instead of around, bobbled the entrance to the control in the forest, and proceeded to run out of it about 30 degrees south of where I should have. Went to the wrong control, but figured it out pretty quickly, and corrected.
Overall a pretty good race considering the lack of orienteering and even running training.
Overall a pretty good race considering the lack of orienteering and even running training.
Running warm up/down 25:00 [1]
Longer warm up for this race, back when I actually had energy... (approximate time)
10 AM
Orienteering 33:59 [1] 4.88 km (6:58 / km)
Routechoice training at Lafarge Lake in the snow. Focus on seeing all of the different routechoices for each leg and deciding which was the best. Ran it with/against Adam.
1 PM
Orienteering race 12:03 [4] 2.6 km (4:38 / km)
My first evere FARSTA event. On the very small Poirier map. Absolute mayhem, but lots of fun. Both my shoelaces came untied during the race, and I ran into Stan Woods and dropped my map as a result, but still had a blast! Mostly a good race, just a mistake on the final unforked section where I blinded followed the group of 5 or so into the wrong parking lot.... lesson learned.
Running warm up/down 5:00 [1]
Non-existent Farsta warm-up.
2 PM
Orienteering 21:44 [1] 2.62 km (8:18 / km)
Very slow running on this training session focusing on visualizing the control circle. Started off a little rough not reading the map very well, but got better through the exercise.
3 PM
Orienteering 11:00 [4] 26.0 km (25 / km)
Two person relay at Citadel, a rather boring school map that was very slushy and wet.
5:55 for the first loop (forgot to turn on GPS...)
and 5:28 for the second loop (distance of 1.19)
5:55 for the first loop (forgot to turn on GPS...)
and 5:28 for the second loop (distance of 1.19)
Friday Feb 10, 2017 #
Skiing - Skate 2:15:00 [1] 24.0 km (5:38 / km)
Highway closed so went skiing instead
Streching/Rolling 20:00 [0]
Thursday Feb 9, 2017 #
Note
(rest day)
Finally visited the Specialist Dr. Myden in Kelowna. Got several questions answered about the recurrence of the osteoid osteoma in my leg answered, and decided what to do.
For the moment (at least), I am not getting surgery. That said, if symptoms start to increase and pain gets worse, surgery and health would take precedence over basically anything else this summer.
Last time (October 2015) I had surgery done (for the same thing, same location, same everything, just a little larger at the time) the recovery time was 6 weeks with no impact, about 4 months with no lower-body weights at the gym, and I could walk pretty much a day later.
But for the moment, at least until August unless there is a massive change, no surgery for me.
For the moment (at least), I am not getting surgery. That said, if symptoms start to increase and pain gets worse, surgery and health would take precedence over basically anything else this summer.
Last time (October 2015) I had surgery done (for the same thing, same location, same everything, just a little larger at the time) the recovery time was 6 weeks with no impact, about 4 months with no lower-body weights at the gym, and I could walk pretty much a day later.
But for the moment, at least until August unless there is a massive change, no surgery for me.
Wednesday Feb 8, 2017 #
Armchair-O 15:00 [0]
Google earthing Queen's Park, Citadel, and and Byrne Creek.
Tuesday Feb 7, 2017 #
Running 22:44 [2] 5.0 km (4:33 / km)
New (and only) 5km time:
- In the dark
- On snowy Pavement
22:44. Great run.
- In the dark
- On snowy Pavement
22:44. Great run.
Running 8:00 [1] 1.15 km (6:57 / km)
Cool down after the more intense 5km run.
Monday Feb 6, 2017 #
Running warm up/down 15:00 [1]
Strength 1:10:00 [1]
Streching/Rolling 15:00 [0]
Armchair-O 20:00 [0]
Scouting out a few of the maps on google earth and finding the map files for a few of the maps coming up at Sprint Camp. I'm guessing they have re-mapped Queen Elizabeth park since the posted map is from 2006, so an update is in order. The poirier map is openly visible on their website, but no L (can't rememeber the name) Lake. Likewise, no idea where Citadel is.