Training Log Archive: GOUGERIn the 7 days ending Sep 23, 2006:
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Saturday Sep 23, 2006 #
Running warm up/down 20:00 [2]
Warm-up and cool-downs before MOC middle. Would of likes to have 10 more min. before my start. Too rushed.
Orienteering race (middle) 57:56 [3] *** 5.2 km (11:08 / km) +185m 9:28 / km
spiked:7/9c
Middle MOC. Huge mistake on number 4 cost me big time. Close to a 15 min. error on this one. The rest of the controls I spiked pretty much besides #3. 2nd place. 15 min. behind Patrick.
Orienteering 40:00 [2] ** 4.0 km (10:00 / km)
Picking up controls with Patrick. Tried to hit #4 from a different way but was still tricky. New trails in that section make things very tricky. Hungry by the end.
Orienteering race (Sprint) 13:48 [4] ** 2.6 km (5:18 / km)
Sprint race at Queen Elizabeth Park. One :30s mistake on #4, but other than that very clean. Technically easy with no major challenges. Not fast enough to compete with the big boys....4 min. behind Patrick.
Friday Sep 22, 2006 #
Flexibility 30:00 [2]
Good stretch on the legs. Upper inner hamstring tender and tight. Not sure if due to vball or exercise done in PE. Feel much looser now.
Thursday Sep 21, 2006 #
Volleyball 1:30:00 [2]
1st practice of the year with the team. Felt good. A little sloppy at times but my legs felt great.....light on my feet with good ups for the most part. Timing is off, and I can tell my right shoulder is going to be a problem all year. Should get it looked at.
Wednesday Sep 20, 2006 #
Orienteering race 25:36 [3] 4.55 km (5:38 / km)
Nice course by steveng at LaBarriere. Wasn't able to warm up good since I was helping some eager girl guides. Good steady run overall. A little hesitant in spots. About 1min. in errors. Still 2+ min. behind Darius. Nice temp. for O.
Tuesday Sep 19, 2006 #
Cycling 50:00 [2]
10 min. before massage. Legs only for 45 min.....oh yeah....work it. 40 min. after. Solid pace but tough to see in spots. Hands were frozen upon returning home. "It's friggin freezing in here mr.bigglesworth"
Monday Sep 18, 2006 #
Flexibility 20:00 [2]
alternate 5min. with exercise ball. Legs only. Hams are very tight but better. Need to start to do this every day.
Calisthenics/Resistance 20:00 [3]
Exercise ball. Abs, back, obliques, gluts. 30 reps and then switch. 5 min. then flex. X 4.
Sunday Sep 17, 2006 #
Running 51:00 [2] 12.0 km (4:15 / km)
Nice jog around Bird's Hill with Patrick. Plans for the Biathlon race fell through which was shitty. Good workout for a sunday though. R knee stiffened halfway through but felt fine at end.
Flexibility warm up/down 10:00 [2]
some stretching during (2 min.) and after run (8 min.) through Bird's Hill