Training Log Archive: markgIn the 31 days ending Jul 31, 2007:
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Sunday Jul 29, 2007 #
Orienteering race (COC Long) 1:52:00 [5] ***** 10.0 km (11:12 / km) +120m 10:34 / km
spiked:14/18c shoes: VJ Integrator
DNF'd after about 10km because I was about to fall over. I just wanted to be steady in this race, but after 2km felt weak and tired and had to really push myself to keep going as long as I did. I think it was mainly the heat but also wondering if I wasn't properly hydrated or fuelled up when I started. The funny thing is I was having a pretty decent run — I was slow and I took some slow track options because I was tired but had only made 1 big error (3.5min at 4) and a couple of smaller ones by control 18 when I abandoned.
Saturday Jul 28, 2007 #
Orienteering race (COC Middle) 44:36 [5] ***** 4.1 km (10:53 / km) +71m 10:01 / km
ahr:178 max:193 spiked:10/16c shoes: VJ Integrator
A bemused 4th, 6:58 behind Patrick. Halfway around and after making my first big mistake (4min) I figured I was well out of it but when Wil Smith caught me from 2min in front after another 3min mistake it occurred that maybe I still had a chance ?
Started okay despite inattention on the 1st costing a minute. Knuckled down from there not losing any real time until the 8th where I missed the control in the circle and then had to double back. Control 10 was the first bad'un (4min) followed by 11 (3min). I made both mistakes in the circle, in the first misreading the map and looking for the control in a shallow gully and in the second I must have passed within about 20m of the control in one of the more open parts of the forest. Wil was just behind me at 12 and we raced back to the finish without any further mistakes.
Lost about 9 min in big mistakes all up, maybe another minute from wobbles, and 1 min from a too conservative route choice.
Started okay despite inattention on the 1st costing a minute. Knuckled down from there not losing any real time until the 8th where I missed the control in the circle and then had to double back. Control 10 was the first bad'un (4min) followed by 11 (3min). I made both mistakes in the circle, in the first misreading the map and looking for the control in a shallow gully and in the second I must have passed within about 20m of the control in one of the more open parts of the forest. Wil was just behind me at 12 and we raced back to the finish without any further mistakes.
Lost about 9 min in big mistakes all up, maybe another minute from wobbles, and 1 min from a too conservative route choice.
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: VJ Integrator
Warm up on the map excerpt provided. Ran through most of the controls and made my first mistakes.
Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: VJ Integrator
Warm down
Friday Jul 27, 2007 #
Running warm up/down 20:00 [3]
shoes: Asics Gel 2100
Orienteering race (COC Sprint) 15:15 [3] *** 2.8 km (5:27 / km) +18m 5:17 / km
ahr:186 max:190 spiked:12/15c shoes: Asics Gel 2100
8th, 1:42 behind Jon Torrance. Not a bad sprint for me based on past results but given my recent training I was disappointed. I started fast but between controls 4 and 9 I felt pretty flat and lost some time. Also lost about 30 seconds from hesitations and wobbles (controls 1, 2, 4, 10, 13 and 14). In retrospect I didn't really have my mind on winning, so I shouldn't really be surprised that I was slow.
Wednesday Jul 25, 2007 #
Orienteering 12:39 [3]
shoes: Adidas Supernova Control
Sprint warm up at Confederation Park. Jogged to about halfway and then did a few controls at higher speed and backed off again.
Orienteering race 12:55 [4] 2.4 km (5:23 / km) +40m 4:58 / km
shoes: Adidas Supernova Control
Sprint race. Went hard for a while, but the course wasn't inspiring me and so I backed off for a few controls before finishing hard. Supposed to be in a taper after all.
Saturday Jul 21, 2007 #
Cycling 4:00:00 [4] 45.0 km (11.3 kph) +600m
An epic mtb ride (for me at least) with Patrick starting at Canmore Nordic Centre. We didn't really start with a plan except to do some riding and then a trail run. However, we headed off on the Canmore-Banff trail and before we knew it we were in Banff and the run never happened. After about 20 min of riding around in Banff after we managed to lose each other we started on the way back via the Goat Creek trail. The trail broke me … This trail is a fairly smooth fire trail heading steadily up to a pass at the spray lakes (reservoir?) above Canmore, but with a bunch of downhills in case you wanted some more climb. Anyway, my legs had nothing left for climbing and Patrick had to dawdle alongside me as I spun (spinning sounds too fast) up in granny gear at a slow walking pace. Eventually we made it the pass and a nice view, and then it was fun, shooting down the gravel road back to the Nordic Centre. Really spectacular place to ride, beautiful views and lots of pretty forest.
Early on, where the Banff trail is getting technical and was heading downhill I had a funny stack. I'd hit the downhill going pretty quick and coped with all the roots and rocks for a while but began to find it difficult to keep my footing on the pedals, so I applyed the breaks to slow down, but then I really lost my footing and the ability to steer and went straight over a round, 15cm diameter rock which threw me forward over the handlebars. Managed a nice roll off my side over my pack and came away mostly unhurt, just a couple of scratches. Patrick was privileged to see my face (he was behind) as I flipped, would have been amusing.
Map
Early on, where the Banff trail is getting technical and was heading downhill I had a funny stack. I'd hit the downhill going pretty quick and coped with all the roots and rocks for a while but began to find it difficult to keep my footing on the pedals, so I applyed the breaks to slow down, but then I really lost my footing and the ability to steer and went straight over a round, 15cm diameter rock which threw me forward over the handlebars. Managed a nice roll off my side over my pack and came away mostly unhurt, just a couple of scratches. Patrick was privileged to see my face (he was behind) as I flipped, would have been amusing.
Map
Friday Jul 20, 2007 #
Other (Dodge-Ball) 30:00 [1]
shoes: Asics Gel 2100
Got drafted to play dodge-ball at lunch with work's health and fitness push. Not much aerobic activity but probably did 100 half-arsed push-ups because they were the penalty for being hit/caught. Decent fun but have a feeling chest and shoulder muscles will be sore tomorrow!
Running warm up/down 21:00 [3] 4.6 km (4:34 / km)
shoes: Icebug MR3 BUGrip
Orienteering 1:01:00 [4] ***** 5.4 km (11:18 / km) +165m 9:48 / km
shoes: Icebug MR3 BUGrip
Ran a course with Patrick set by Bill at Barrier Lake. We alternated navigating the short legs and then ran the long legs individually. I wasn't super focussed, making some minor bungles and a couple of bigger ones. Focussed better at the end and was pleased to spike a control in a technical section where I lost 3 min at the Alberta long champs last year. I was also happy with my pace compared to Patrick, though I have a feeling he had a bigger gear in reserve than I did. Definitely need to focus better next weekend.
Thursday Jul 19, 2007 #
Strength & Conditioning 30:00 [3]
Some core plus the elastic band hip exercises the physio just gave me.
Wednesday Jul 18, 2007 #
Orienteering race 36:06 [5] **** 4.1 km (8:48 / km) +40m 8:24 / km
ahr:178 max:188 spiked:14/19c
FWOC middle distance grand prix at Fish Ck West; a really nice course set by Odd. Didn't quite have the run I was hoping for in the lead up to the COCs. Started on the wrong foot when I ran straight into the control but thought it wasn't the right one and then read the wrong control number. Figured it out after 10 seconds or so but it unsettled me and I felt like I was running to catch up after that. Spiked 2 and then ran off line as I headed to cross the creek, ended up having to run in the creek for about 50m — not a quick route. Then I navigated for number 11 instead of 4, but screwed that up, eventually found it and then realised it was the wrong control, and then ran to 4. Wasted 3+ mins. Then ran out of 4 off line wasting another 30 seconds. I settled down after that stringing the controls together pretty nicely. Then I lost a bit of time at each of the last 2 controls where I didn't read enough detail running into the control and thus got distracted by controls on a different course. About 7 mins of errors all up; should've broken 30 minutes.
Tuesday Jul 17, 2007 #
Running warm up/down 21:30 [2] 4.0 km (5:23 / km)
shoes: Adidas Supernova Control
Orienteering intervals 14:30 [5] *** 3.15 km (4:36 / km) +20m 4:28 / km
ahr:166 max:181 shoes: Adidas Supernova Control
Some orienteering intervals in the dark at UoC. Didn't take a headlamp and so relied on the street lights which made it challenging to read the map sometimes. Pushed hard, trying to get my legs turning over quickly.
Monday Jul 16, 2007 #
Running warm up/down 20:00 [2] 3.7 km (5:24 / km)
shoes: Asics Gel 2100
Running to and from the UoC
Strength & Conditioning 45:00 [3]
A variety of stuff at UoC gym, first time in a while so I felt weak and pathetic.
Sunday Jul 15, 2007 #
Orienteering 1:30:00 [2] **** 6.0 km (15:00 / km) +160m 13:14 / km
spiked:7/8c shoes: VJ Integrator
Follow-John exercise at Bow Valley with Meridian. Vague sort of map, with some well out of date veg on the map, but nice running in places; would be great with an updated map. Slow pace because we stopped quite often as Meridian worked out where we'd gone. Felt good at this stage but had a few uncertain moments and stuffed one control quite royally.
Orienteering (Line-O) 36:38 [3] ***** 3.0 km (12:13 / km) +105m 10:24 / km
shoes: VJ Integrator
A line-O exercise on the super technical south-western part of Mt Laurie (Yamnuska). Struggled a bit initially, it was still difficult to read the terrain despite using 1:10,000, and made 5 min or so error. Focussed a bit more once I'd relocated, practised reading ahead and keeping in mind what to expect next. Very detailed navigation required in this area. Starting to get pretty hot.
Orienteering 49:59 [4] ***** 4.37 km (11:26 / km) +100m 10:16 / km
spiked:13/15c shoes: VJ Integrator
Final exercise was a normal course again in the super detailed part of Mt Laurie. Did better with this concentrating and pushing a little harder, but it came undone at 8 where I got confused in the circle dropping maybe 3 min. At this point it was about 30 deg at this point and despite quaffing lots of water and gatorade just couldn't escape my thirst and overheating feelings. After 8 I was broken and managed only the slowest jog and a fair bit of walking on the final controls. I actually had to stop and rest in the shade at one point. Shouldn't an Aussie have better heat tolerance?
After the training we pretty quickly departed for the Drake in Canmore and cooled down with some beer (I did better on the Aussie stakes here) and a tasty bison burger and then home to watch the recap of the last 50km of the big mountain stage of the tour ('enhanced' by the tv channel, meaning that 50km lasted 3 hours).
After the training we pretty quickly departed for the Drake in Canmore and cooled down with some beer (I did better on the Aussie stakes here) and a tasty bison burger and then home to watch the recap of the last 50km of the big mountain stage of the tour ('enhanced' by the tv channel, meaning that 50km lasted 3 hours).
Friday Jul 13, 2007 #
Running 40:44 [3] 8.2 km (4:58 / km) +112m 4:39 / km
shoes: Asics Gel 2100
Went for a late evening run from home up onto Nose Hill and back. Still pretty warm at 21 deg but nicer than during the day. Trying to work on my left leg form but it fatigues quickly and then feels clumsy. Frustrating.
Thursday Jul 12, 2007 #
Running warm up/down 29:30 [1] 5.4 km (5:28 / km) +15m 5:23 / km
shoes: Nike Free Trail 5.0
With Mario who was struggling from his rum consumption last night.
Running Drills 22:10 [3] 1.3 km (17:03 / km) +70m 13:26 / km
shoes: Nike Free Trail 5.0
6 × Osmonds with alternating sprint and high knees back up the suite steep hill
2 × high knees, butt kicks, and sideways, twisting running (does that have a proper name?)
4 × downhill strides
2 × high knees, butt kicks, and sideways, twisting running (does that have a proper name?)
4 × downhill strides
Wednesday Jul 11, 2007 #
Running 45:00 [3] 7.6 km (5:55 / km) +35m 5:47 / km
ahr:146 max:178 shoes: Nike Free Trail 5.0
A crap run on a crap day. Planned to do a couple of 10min+ threshold efforts. Got through 9min on the first, at which point my stomach was threatening to play up and I had the start of a stitch, and left hamstring was not great like usual. It was all a bit much for me today, and I stopped to walk until the stitch disappeared and then jogged the rest. I did throw in 4 strides near the end and they at least were fun.
Tuesday Jul 10, 2007 #
Note
Physio today for more work on my left hammy including acupuncture and then had to work late (got home at 2am - it's hard to get a taxi during Stampede)
Monday Jul 9, 2007 #
Cycling 30:00 [3]
Mostly steady pace with about 6 harder efforts: 1, 2, 1, 2, 30s, 30s, 15s, and 15s.
Sunday Jul 8, 2007 #
Running long 1:59:45 [2] 22.0 km (5:27 / km) +225m 5:11 / km
ahr:153 max:183 shoes: Adidas Supernova Control
Woke up early today, so decided to get in a long run while Megan slept, nearly didn't go when I saw the men's final from Wimbledon was being telecast but figured I should get in 1 or 2 long runs before the Canadian champs. Headed past UoC and Market Mall then followed the little trails through Bowmont Park and along the river, through Baker Park and then across the river to the top of Bowness Park. From there I followed a pretty out and back trail along the river and through the fir trees for a few minutes then back through Bowness Park where I ran into the Calgary Marathon at about their 25km mark. Ran alongside them for a few kms through Bowness before heading back up toward UoC and home after crossing the river at Shouldice Bridge. Felt pretty good the whole time, had a nice rhythm at times and didn't find the final hill up from the river too troubling either. Left foot started aching later on from my efforts to push off with my big toe as per my physio's instructions. Map
Friday Jul 6, 2007 #
Running 33:00 [0] 5.2 km (6:21 / km) +15m 6:15 / km
shoes: Nike Free Trail 5.0
Super easy jog at lunch with Mario from work. Nice to go really slowly for a while, though the urge to stretch my legs out was building up near the end!
Wednesday Jul 4, 2007 #
Orienteering warm up/down 15:00 [3] ** 2.4 km (6:15 / km)
spiked:10/10c shoes: Adidas Supernova Control
Warm-up sprint, took it easy to warm up the hammy.
Orienteering race 14:10 [4] *** 2.6 km (5:27 / km)
spiked:14/15c shoes: Adidas Supernova Control
FWOC Sprint Series #3 at Bowness Park. Still took it pretty easy but steadily increased my speed throughout. Got a nice surprise when the last 6 controls or so were in a tricky area of green with lots of little tracks.
Tuesday Jul 3, 2007 #
Running 43:18 [3] 8.6 km (5:02 / km) +40m 4:55 / km
ahr:164 max:183 shoes: Adidas Supernova Control
I continued my exploration down the Elbow River today, exploring a couple of little parks adjacent to the river. It is 25 deg in Calgary today and I really wasn't comfortable in the heat. I wore my Polar foot-pod for the first time since last summer when I decided that it was giving such vastly wrong readings that it was broken. Today it was pretty much spot on which demonstrates that my previous expectations of pace were too optimistic. Started getting a stitch about the 5km mark so walked a little to let it ease.