Training Log Archive: El ChuckoIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
Ultimate frisbee 35:00 [3]
shoes: New Balance 790
Semi-finals in Ultimate frisbee. The other team was dominant (the #1 seed while we were #5) and we played really poorly, losing 11-2 or something. I had a bad game, but at least got one of our 2 points.
Sunday Oct 30, 2011 #
Running long 2:04:43 [3]
shoes: nike air pegasus
Full loop around Mt. Royal and Westmount, via U de M and the Oratory. Significantly less hung over than yesterday, but still needed a 2 hour nap afterwards.
Saturday Oct 29, 2011 #
Running hills 1:12:12 [5]
shoes: nike air pegasus
Mount Royal 9 Peaks Run. 2:31 faster than last week in a personal best for this workout, which makes no sense because I spent most of the rest of the day in bed too hungover to do anything else.
Splits:
Peak 1: 11:26
Peak 2: 17:31 (6:05)
Peak 3: 23:53 (6:21)
Peak 4: 32:20 (8:27)
Peak 5: 37:48 (5:27)
Peak 6: 43:12 (5:24)
Peak 7: 50:18 (7:06)
Peak 8: 54:04 (3:45)
Peak 9: 60:39 (6:35)
F: 72:12 (11:32)
Splits:
Peak 1: 11:26
Peak 2: 17:31 (6:05)
Peak 3: 23:53 (6:21)
Peak 4: 32:20 (8:27)
Peak 5: 37:48 (5:27)
Peak 6: 43:12 (5:24)
Peak 7: 50:18 (7:06)
Peak 8: 54:04 (3:45)
Peak 9: 60:39 (6:35)
F: 72:12 (11:32)
Thursday Oct 27, 2011 #
Hockey/Skating 1:00:00 [2]
Noon toony shinny. Doing a much better job at breakouts, need to improve my initial acceleration (I take about 3-4 strides before I gain any type of speed...if I could get a bit faster there I would win many more puck battles).
Wednesday Oct 26, 2011 #
Ultimate frisbee 25:00 [5]
shoes: New Balance 790
Ultimate frisbee game at Molson Stadium, quarterfinals. Won 8-4 and I had my best game of the year, with 2G, 1A and +6 (I know these are all hockey stats and may or may not actually apply to ultimate frisbee).
Monday Oct 24, 2011 #
Hockey/Skating 45:00 [5]
Hockey game, only had 6 skaters for some reason. We ran 2 D-Men (I was one of them) and 4 forwards. In a 45 minute game only took a single 1 minute break halfway through the second half. Surprisingly we were winning 1-0 until 10 minutes left after playing some terrific team positional hockey, but the onslaught was too much too handle in the last 10 minutes as everybody started to get cement legs/head. Lost 3-1 in the end in a valiant effort.
Sunday Oct 23, 2011 #
Running warm up/down 5:00 [1]
shoes: La Sportiva Crosslite
Warmup for long
Orienteering race 1:39:26 [5] *** 11.3 km (8:48 / km) +400m 7:29 / km
spiked:26/31c shoes: La Sportiva Crosslite
US Long Champs at Middlesex Fells. Felt I had my best race of the last 2 weeks with a fairly error free long. Was running a bit cautiously so wasn't terribly fast, but made sure to have a plan for every leg before I got to the previous control. 23/35, winner Eric Bone 79 minutes. Had a 30s attacking error on 2, 30s fence corner confusion on 7, 30s roundabout route on 8, 1:30 on my worst mistake of the day on a blown attack on 13, and 30s on a poor route on 16, for 3:30 total errors. Lost about a minute on the flagged run between 16 and 17 when I stopped to take a gel and then fumbled my other gel and had problems getting it back in my pants pocket.
Saturday Oct 22, 2011 #
Running 15:00 [1]
shoes: La Sportiva Crosslite
Warmup and model for the middle
Orienteering race 1:00:42 [4] 4.8 km (12:39 / km) +185m 10:36 / km
spiked:10/21c shoes: La Sportiva Crosslite
US Middle Champs at Lynn Woods. Brutal race, was bad on the first 2 controls and just generally sloppy after that. 30/34, Winner Jakob Eng 36:27. Started up with a 2 minute error on 1 when I took a really tricky route and didn't pay sufficient attention followed by a 5:30 error on 2 where I had no plan and wandered around aimlessly between the 3 cliff systems. Made significant errors as well on 11 (4:30 parallel error/blown attack), 14 (2:00 poor route) and 16 (2:30 poor route). Also made bobbles on 4(30s), 8 (20s), 9 (1 minute), 12 (30s), 15 (40s) and 21 (30s). Total time loss 20 minutes.
Friday Oct 21, 2011 #
Event: US S/M/L Champs 2011 & WRE
Orienteering race 22:03 [5] 2.9 km (7:36 / km) +100m 6:29 / km
spiked:16/22c shoes: New Balance 790
US Sprint Champs Boston, Franklin Park. Horrible sprint race, running speed wasn't 100% and was really sloppy navigationally with 2 bad mistakes. 20/29, winner Jakob Eng 16:17. 50s lost on 2 (too low), 15s blown attack on 9, 1:10 poor route and direction on 10 (went for a wander), 10s ran to wrong rock on 13, 20s poor direction on 17, and 15s overshooting control 19. Total navigational time loss 3:00.
Running 32:00 [2]
shoes: New Balance 790
20 minute warmup, 12 minute cooldown
Wednesday Oct 19, 2011 #
Running 24:00 [2]
shoes: nike air pegasus
Running intervals 24:00 [4]
shoes: nike air pegasus
4*6 minutes easy running (intensity 2) then 6 minutes hard running (intensity 4) at Mount Royal. Didn't feel that much faster during my hard running than my slow running. Either this means that my intensity 2 is getting better (quite possible) or this means that my intensity 4 needs some work (likely)
Monday Oct 17, 2011 #
Other (soccer) 15:00 [2]
Just some pickup soccer
Ultimate frisbee 15:00 [3]
shoes: nike air pegasus
Last regular season ultimate game. Won 6-5 in a battle. Got 1 point.
Saturday Oct 15, 2011 #
Running hills 1:14:43 [4]
shoes: nike air pegasus
Mont Royal 9 peaks. Tough run. Was really windy and wet in the morning so didn't make it out until 11:30. Peaks 1, 4, 5, 6 and 9 are difficult, peaks 2 and 3 are moderate, and peaks 7 and 8 are easy. Just edged my time of 75min from last fall.
Splits:
Peak 1: 10:57
Peak 2: 17:24 (6:26)
Peak 3: 24:08 (6:43)
Peak 4: 33:56 (9:47)
Peak 5: 39:19 (5:22)
Peak 6: 44:50 (5:30)
Peak 7: 51:23 (6:33)
Peak 8: 56:37 (5:13)
Peak 9: 63:28 (6:50)
Finish: 74:43 (11:15)
Splits:
Peak 1: 10:57
Peak 2: 17:24 (6:26)
Peak 3: 24:08 (6:43)
Peak 4: 33:56 (9:47)
Peak 5: 39:19 (5:22)
Peak 6: 44:50 (5:30)
Peak 7: 51:23 (6:33)
Peak 8: 56:37 (5:13)
Peak 9: 63:28 (6:50)
Finish: 74:43 (11:15)
Wednesday Oct 12, 2011 #
Hockey/Skating 20:00 [3]
Won a thrilling game 2-1 to improve our record on the season to 2-2. Played a fairly solid game on defense and ended up +2, perhaps my best total on the Stoners ever. Didn't get any points though, should have had 3-5 assists but the other goalie robbed us. Realistically we should have won 7-1 or so.
Tuesday Oct 11, 2011 #
Running warm up/down 27:00 [2]
shoes: New Balance 790
10 minute warmup, 10 minutes between intervals, 7 minute cooldown
Running intervals 13:06 [5] 4.0 km (3:17 / km)
shoes: New Balance 790
10*400m intervals at the Tomlinson Fieldhouse. Speed still isn't quite there yet, but was happy that my times stabilized after the 4th interval and I was able to complete the workout. Should get stronger and faster fairly quickly.
Intervals include 200m slow run, interval, and 90s rest recovery
Times:
1-69.9
2-72.4
3-77.2
4-80.4
5-81.3
6-81.9
7-81.5
8-80.7
9-80.7
10-79.5
Avg-78.6
Intervals include 200m slow run, interval, and 90s rest recovery
Times:
1-69.9
2-72.4
3-77.2
4-80.4
5-81.3
6-81.9
7-81.5
8-80.7
9-80.7
10-79.5
Avg-78.6
Sunday Oct 9, 2011 #
Running 10:00 [2]
shoes: La Sportiva Crosslite
Long warmup
Orienteering race 2:22:11 [4] ***** 9.9 km (14:22 / km) +140m 13:25 / km
spiked:14/20c shoes: La Sportiva Crosslite
Ontario Champs Long, 10/14, Winner Will Smith 1:27:16. An extremely tough race, which I never really was that immersed in after blowing control 2. Very physically demanding with tough stretches of green that I could barely get through and lost a lot of time on, and never really had the running intensity today to have a good time, so quite disappointing.
Lost 12:30 on control 1 after making a parallel error. Got to the cliff where I was positive I would find my control but there was nothing there and I panicked. Totally lost my composure as I couldn't figure out what on earth I did wrong. Wandered around aimlessly for 10 minutes before relocating on a control 500m away. Really sucked the life out of my race. Also lost 3:00 on 5 after blowing my attack and struggling through the green sections, 30s on poor attacks on 7, 14, and 15, and 1:00 on a terribly executed very short leg to 18. Total time loss around 18 to 20 minutes. After control 15 I was pretty much out of gas and did a light jog from that point forward rather than anything that could honestly be classified as running.
Lost 12:30 on control 1 after making a parallel error. Got to the cliff where I was positive I would find my control but there was nothing there and I panicked. Totally lost my composure as I couldn't figure out what on earth I did wrong. Wandered around aimlessly for 10 minutes before relocating on a control 500m away. Really sucked the life out of my race. Also lost 3:00 on 5 after blowing my attack and struggling through the green sections, 30s on poor attacks on 7, 14, and 15, and 1:00 on a terribly executed very short leg to 18. Total time loss around 18 to 20 minutes. After control 15 I was pretty much out of gas and did a light jog from that point forward rather than anything that could honestly be classified as running.
Saturday Oct 8, 2011 #
Running 10:00 [2]
shoes: La Sportiva Crosslite
Middle warmup
Orienteering 44:32 [4] **** 4.7 km (9:29 / km) +75m 8:47 / km
spiked:9/17c shoes: La Sportiva Crosslite
Ontario Champs Middle. 12/19, Winner Will C. in 37:00. Overall the first 4 controls were good for me, I completely lost focus and forgot about my orienteering technique on controls 5 to 8, and was good after I walked for 30s and then regrouped after blowing control 8. Lost 15s on a poor attack on 4, 1:00 on a poor bearing on 5, 1:00 after leaving the wrong path from a clearing on 6, 2:30 on 7 and 2:00 on 8 after paying too much attention to indistinct trails and not much else, 30s on a poor attack on 13, 15s on indecision on 14 and 15s on control circle confusion on 15. Total time loss about 7:45, far too much and very rusty orienteering. About the only good thing about this race is that if you subtract my errors my time would have been good enough for the win (but everyone was making mistakes, 33-34 minutes would have been a better winning time)
Running 10:00 [2]
shoes: La Sportiva Crosslite
Sprint warmup
Orienteering race 19:08 [5] *** 2.7 km (7:05 / km)
spiked:14/20c shoes: La Sportiva Crosslite
Ontario Champs Sprint, 14/20, winner Will C. 14:48. Tricky race with 2 technical sections in the woods and the rest a fairly easy open sprint race. Overall my navigation was sloppy and I was slow. Lost 20s on 1 when I couldn't see the control in thick vegetation, 15s with a retarded route on 5, 10s on a poor bearing on 9, 30s on a brutal attack on 15, 1min on an extremely shoddy display of compasswork and mapreading on 17, and 10s on a poor route to 18. Overall time loss 2:25.
Thursday Oct 6, 2011 #
Hockey/Skating 1:00:00 [3]
Noon toony shinny, felt the best on the ice I have all year, didn't need any breaks in 4 on 4 and was seeing the ice much better than my last two games. Also my first pass receiving on the breakout and pass breakups were much better.
Tuesday Oct 4, 2011 #
Running intervals 14:46 [5] 4.0 km (3:42 / km)
shoes: New Balance 790
First speed workout since....November 11th last year? Hmmm that seems like a pretty long time away from the track. Was doing 1000m intervals, with a maximum number of 7. Had 3 good intervals, then my calves started to get really tight on the 4th one so I called it quits after that, don't want to rush into speed work too much.
Splits:
1-3:30.7
2-3:40.0
3-3:41.8
4-3:53.9
Splits:
1-3:30.7
2-3:40.0
3-3:41.8
4-3:53.9
Running 25:00 [2]
shoes: New Balance 790
10 minute warmup, 7 minutes between intervals, 8 minute cooldown
Sunday Oct 2, 2011 #
Note
Was going to do my weekly Sunday morning long run, but wasn't feeling up for it. Still feeling some pain in my upper left outer thigh, a few inches below my hip flexor. Possibly some deep muscle bruising caused by the marathon? Figured it was better to rest instead with the Ontario Orienteering Champs 6 days away. Planning for Tuesday/Thursday workouts this next week.
Saturday Oct 1, 2011 #
Ultimate frisbee 20:00 [3]
shoes: La Sportiva Crosslite
Ultimate Frisbee game, lost 5-3 (partially my fault, had some bad dropped passes and terrible throws from our end zone leading to at least 2 points for the other team). Was only feeling at 80% or so, couldn't find my top gear (still somewhat recovering from the marathon).
Hockey/Skating 20:00 [5]
Hockey game, lost 8-1. Felt I was doing some good things but wasn't getting any bounces on either end. First half I played defense (2 D-pairings) and was -1 in a 3-0 game but that was because of a 2-on 1 where I took the puck carrier and nobody took the second guy. Second half I played centre and was -3, partially because I was getting pretty tired and was trying to cheat a little bit leaving our zone and was a bit slow on the backcheck.
Hockey/Skating 20:00 [3]
After the game, someone from the girls hockey team came into our dressing room and asked if anybody would like to play the next game because their opponent didn't show up. Me and one of the other best players on our team joined most of the girls and played a team that was 2/3 players from my team. Found that most of the girls were actually better than about 2/3 of my hockey team (our team consists of about 1/3 players that can actually play, 1/3 players that are alright, and 1/3 players that are more or less beginners).
Most of the game was pretty much floating around at about 50 percent, although I had a few speed bursts. Couldn't put anything past the other team's goalie, had about 3 breakouts where I tried to slide it five-hole but it wasn't there and about 3-4 rebounds that I couldn't cash in. Unfortunately I didn't get any of the girls phone numbers after the game. Felt a lot stronger at hockey than ultimate, felt like I was able to play at 100 percent.
Most of the game was pretty much floating around at about 50 percent, although I had a few speed bursts. Couldn't put anything past the other team's goalie, had about 3 breakouts where I tried to slide it five-hole but it wasn't there and about 3-4 rebounds that I couldn't cash in. Unfortunately I didn't get any of the girls phone numbers after the game. Felt a lot stronger at hockey than ultimate, felt like I was able to play at 100 percent.