Training Log Archive: sberg

Event: OOC B-meet - Gatineau Park
 

O-race at Kingsmere on nice fall day. Most leafs down so visibility good, but still lots of saplings making running difficult. I didn't feel I had any speed in the legs today. I got the controls right on, apart from some hesitation in a couple of spots. Got really tired in legs and back in the end where controls 10-11-12 all were going steep uphill. Need to start train core muscles!

Francis O-group training.
Warm-up to Byron/Richardson ~12min.
street loops of varying lengths, had card listing how many street crossings before turning, and had to remember street names.
2:03, 5:03, 7:35, 1:37, 4:56, 8:50, 9:51 with 2min rest between each. Last two the legs started feeling real heavy.
Cool-down ~15min.
Need to start dressing better for the cold weather ahead. only +4 tonight.

Roller skiing with Kanata Nordic at Innovation Drive. Skied down the new Terry Fox, nice bike path with smooth new asphalt all the way to Richardson side road. On the way back I was guiding Margarita (visually impaired skier). Then short time trial (~1km?) of free-skating. Margarita was very fast free-skating, I had trouble staying ahead.
Finished with some technique practice loops at Innovation drive parking lot, one skating and double pool uphill.
Think I will feel some muscles tomorrow that hasn't been used since last winter.

Event: US S/M/L Champs 2011 & WRE
 

Francis running training. 10min warmup to the Lincon Field transit station.
10x strides along the transit way on the trail or grass, a little varied:
1.06, 1.05, 1.05, 1.08, 1.09, 1.08, 1.09, 1.12, 1.10, 1.06,
5min walk/jog up to Carling avenue median, then ~600m? (up-hill against the wind to turnaround and back): 5.15min.
Jog over to Woodroffe HS, then 5 laps around entrance way (210m?). First 2 on asfalt, then grass. Last two in opposite direction on asfalt then grass:
1.00, 1.00, 1.04, 1.03, 0.59.
5min Jog back to Frank Ryan Park.

Event: OOC B-meet - Nakkertok
 

B-meet at Nakkertok. Felt stiff and sore, and never got a feel of speed in the running. Easy course with lots of trail running. Nice open forest now with the leaves off.

Long Advanced - Splits

Francis training. Warmup jog 10min, 4km run (4 laps of 4H loop). Was supposed to be just under lactic acid threshold. 5.02, 5.06, 4.59, 5.01. I was probably slightly over the lactic acid threshold as I could feel it in the legs the last lap. However, felt fresh and could probably continued at the same speed for another lap or two. Cool-down jog, 10min.

C • Excellent workout Stefan! 1

Ottawa O-fest two man relay on Thanksgiving Monday on the March Highlands map. Finally I got to compete after vetting and course setting for the earlier events.
Teamed up with Glenn Birnie. I ran legs 1 and 3, and Glenn 2 and 4.

Had a good first course, only a few seconds hesitation on #5, and a slower route choice to #7, straight through the forest instead of running out on trail left or the street right. At the start I had Adrian T and Mark G around me, but after a couple of hundred meters I was alone for the rest of the course.

Leg 2 of the two-man relay. Glenn finished faster than I expected and he had to yell for me at the exchange. I run out 20 meters behind Adrian (Victor must had a good second leg). but again after the first meadow he took a different route and I didn't see him again. Took a slow (but safe) route to #2. Missed #8 a few seconds, came out on the trail north of the flag. Control description says North side of hill, but the hill is non-existent and the flag was tucked in behind a root-stock. Run by #9, but stopped, read the map and looked behind me and saw the flag, maybe 10s lost. Now I took the trail route to #10. Overall pleased with the two runs although on both loops I got tired towards the end.
Glenn hold off the challengers on leg4 and we finished first.

Control vetting and placing water controls for Long distance Ontario Champs.

Note to myself for next time: 2x20 litres of water is a lot to carry, even if the distance is only 200m from the road!

control pickup, including water jugs and clean up at water controls.

Someone left a bag of fruit candy at one stop, still a few pieces there :)
The gels seem to become more common on the elite courses, but sticky of you get them on your hands.

Event: Ontario Orienteering Championships
 

Control vetting for Ontario Champs Middle distance. Then I walked around in the same area and tool photos.

Control pickup.

Control placing for Sunday's long event.

Putting out controls at the Barrens for Sunday's Long event.
Beautiful day and the weather forecast is great for the weekend.

Lac Philippe B-meet, run short advanced course. Didn't have the head in gear for this one, and legs slow and no energy to push the speed. Major mistakes at 4 (looking for bolder to early) and 10 (way off course to the right not following the compass and not correcting when I should have realized I was off). Forest nice and open for running and colours looked great.

Short Advanced - Splits