Training Log Archive: El ChuckoIn the 31 days ending Oct 31, 2006:
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Tuesday Oct 31, 2006 #
Cycling 1:30:00 [3]
Note
today was my 9th consecutive day of work in a row, and it is starting to take its toll. I need to break my night owl habits and start going to bed earlier because I am not getting sufficient sleep. However, I have 2.5 of the next 4 days off so I should be able to rest up and get some sufficient training. I refuse to go running outside when it is BOTH dark and icy/snowy/freezing, as it is getting to be (although EITHER is fine)
Monday Oct 30, 2006 #
Note
slightly drained
Sunday Oct 29, 2006 #
Note
quite drained
Saturday Oct 28, 2006 #
Note
Minus 7 degrees Celsius, about 4 inches of snow, blowing wind, icy roads: it was a wonderful day of weather today ;) My brother skidded on a patch of ice and crashed his car into a telephone pole, totalling it. But he wasn't hurt and already has a new one (actually 13 years old). Went to the Rocky Horror Picture Show with my friends at midnight, didn't wear any pants (not outside, it was part of my costume) then had to wait 1h 40 minutes for a cab ride home. Got 4h sleep then had to go to work for 8 hours. Also, didn't do any training.
Friday Oct 27, 2006 #
Cycling 1:53:00 [3]
finally got a start on my base training. have a feeling i will be doing a lot of stationary bike this winter as a complement to running, as it is the best workout i can do without leaving my house. Also, I can do it while watching TV, listening to music, whatever. Was bored this week, so did almost every online race on Catching Features. I still suck at the gaming controls (I should really get an external mouse for my laptop) but hopefully it will improve my map-reading ability and there were even some of the JWOC training maps from Australia. Anyways, need to do a speed workout soon to prevent SDLS (Slow Dead Leg Syndrome) and so that I can get the Finish Chute King title at JWOC, among other things.
Thursday Oct 26, 2006 #
Orienteering 1:20:00 [2]
Teaching kids how to orienteer in terrain at semi-open portion of Medicine Hills map near Winfield (WMOC Qualifier 1) as part of Edmonton's school program. Setting out controls/ shadowing and leading groups/ picking up controls. Was out on the map for about 3 hours, of which about 1 hour was running/jogging and 2 hours were walking.
Wednesday Oct 25, 2006 #
Running 34:00 [3]
Tuesday Oct 24, 2006 #
Note
no workout yesterday or today, but did do a fair amount of CF.
Sunday Oct 22, 2006 #
Running long 1:34:15 [4] 21.1 km (4:28 / km) +50m 4:25 / km
great run after crap week of (lack of) training. beautiful fall day, bearably cool temperatures. nice to still be able to run in daylight. did first 13km at classic LSD pace, then decided to crank it up over the last 8km to take a shot at my PR, however it was too little too late by over 4 min. Still, it was nice to be able to push the pace on a 90+ minute run for a change, and I got stronger rather than weaker as the run progressed. Also, 6 min 45s faster than the last time I did this loop, so I will take this as a step in the right direction.
Running warm up/down 5:00 [1]
cool down
Friday Oct 20, 2006 #
Note
very disappointed with my inactivity today. had the day off work, and decided to go to the uni to see my friends and to get a track workout in. even brought all of my stuff. however, due to crappy time management, never got around to doing my run.
Wednesday Oct 18, 2006 #
Running warm up/down 20:00 [2]
8' warmup, 4' strides, 8' cooldown
Running intervals 18:40 [4] 5.0 km (3:44 / km) +10m 3:42 / km
fartleky intervals. 5*(700-1300m, varying lengths), 30-45s walk recovery. legs a little unresponsive after a week of (intentional) idleness, but not a bad run. Started in the light and ended in the dark. Today is as good a day as any to start taking my training seriously.
Monday Oct 16, 2006 #
Cycling 45:00 [2]
originally logged this training yesterday for 2 reasons: 1) I was too lazy/tired to do it, but didn't want my training volume from the last week to drop down to 0. 2) I knew that logging it yesterday would make me do it today
Note
Today is the day I began my winter training program, after a complete week off after my fall training program cumulated with NAOC. As a result I think my ankle has finally had time to completely heal, although time will tell. To set the mood for this fall-winter transition, today was the first snowfall of the year here in Edmonton. I still need to adjust to the demands of the 40 hour work week while finding a way to train at the same time, and I will need to find a new gym as I am used to using my school's facilities as a default, despite the inadequacies and overcrowding that have come to characterise my training at the U of A. I need to do this because I dislike winter running even more than I dislike treadmill running (which I find is actually quite effective in assisting with pace setting and goal setting with regards to speed)
Monday Oct 9, 2006 #
Orienteering race 22:00 [5]
NAOC Wine-O, beautiful fall colours at escarpment. Was doing alright when about 1/3 of the way through the second loop I caught my ankle in a rock slot and reagrravated the sprain from 2-3 weeks ago. Quit the course because although this is the last o-event of the year I didn't want to hurt myself worse. Sucks because I was having so much fun, it was a really neat course. Also, I didn't actually get the wine because I am only 18 and the drinking age in this Draconian province is 19. Oh well, at least I live in Alberta.
Note
looks like the NAOC is already over as soon as it began. Now I am visiting my Grandparents in Whitby before flying back on Wednesday. It was good to see all my orienteering friends again and get in one of the best meets of the year, really wish it was a 6 day event. In retrospect, I don't think I was mentally prepared enough for this weekend. I don't think I was able to adapt well to this new and challenging terrain. I felt pretty good physically, but it feels like I didn't push myself hard enough. I go home disappointed with my performance and my inability to take my orienteering to the next level, as many of my peers already have. Will need to find a way to improve technically fast, so that I can demonstrate some consistency/techical profficiency before heading off to Australia.
Sunday Oct 8, 2006 #
Running warm up/down 15:00 [2]
Orienteering race 1:38:33 [4] *** 8.4 km (11:44 / km) +130m 10:53 / km
spiked:4/14c shoes: Inov8 MudClaw
NAOC Long course. 11/19 in category, pretty bad race. Was doing acceptably on first 2.75 controls when Ross Burnett and Erin Schirm passed me just before the 3rd control and led me into it. Or so I thought as we went into an adjacent control and I could not figure out where we veered off so I wasted 5-6 minutes. After that I could not regroup mentally and although I didn't have any additional meltdowns (>5 minute errors) I still made a number of significant errors and was generally sloppy navigationally. Made about 22 minutes of mistakes, and the rest of the time loss comes from little hesitations and not running particularily fast (slowing down and focusing on the map didn't completely help me as I still struggled with the terrain regardless)
Saturday Oct 7, 2006 #
Orienteering race 1:01:29 [4] **** 3.6 km (17:05 / km) +50m 15:58 / km
spiked:7/13c shoes: Inov8 MudClaw
NAOC middle distance. 15/19 in category. Absolutely brutal race. First time racing in Eastern Canada and really regret not running on model map. First 5 controls or so I could not make sense of the map and made an embarassing slew of mistakes. After a few sloppy but not horrible controls I missed 10 and could not find it or make sense of where I was and lost an additional 13 minutes. Will need to work more on technical development in the future, as this was a tricky map.
Running warm up/down 20:00 [2]
Friday Oct 6, 2006 #
Running warm up/down 25:00 [2]
Orienteering race 18:43 [5] * 3.1 km (6:02 / km) +10m 5:57 / km
spiked:12/18c
NAOC Sprint race. Decent, but not great race. Finished 5/16 in my category, 4th North American. Super fast race with lots of mini route choices at McMaster campus. Was 1st North American M17 after first 7 controls, then started making a bunch of 10s route choice/hesitation errors as I started to get tired, including a costly 30s error on 9. Good to see all my orienteering friends again.
Wednesday Oct 4, 2006 #
Cycling 55:00 [2]
while watching Lost. now need to pack up my stuff and get some sleep in preparation for my 840am flight tomorrow
Sunday Oct 1, 2006 #
Rollerblading 1:00:00 [3]
beautiful day in the river valley here in E-town
Note
Finally did something I should have done a long time ago, and that is compile all my orienteering experiences and physically write out an O system, like Ted talks about. Includes 4 fundamental guidelines, 3 procedures (before leaving previous control, what to do if map doesn't match terrain in front of me, and what to do if I don't spike a control when attacking) and 2 notes. This is in response to having a couple times yesterday when things didn't go well and I didn't have a plan so I ended up losing even more time. Hopefully this helps me as mental preparation for NAOC. On another subject, having Thanksgiving dinner tonight because I am out of town next week and my parents are going to Europe for 6-7 weeks and are leaving when I am gone. Yum.
Other (baseball) 20:00 [1]
a little hit and run
Note
overall a good week. good to get back to speed after injury, and 5/6 days out the door ain't bad, and 2 rest days instead of 1 in the days leading up to a major championship isn't necessarily a bad thing