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Training Log Archive: biggins

In the 7 days ending Sep 24, 2012:

activity # timemileskm+mload
  orienteering4 2:59:28 13.77(13:02) 22.16(8:06) 67574 /88c84%592.2
  dp roller ski2 2:05:49 17.55(7:10) 28.24(4:27) 222364.0
  run4 1:36:05 8.92(10:47) 14.35(6:42) 314293.8
  mtn bike2 1:12:35 13.46(11.1/h) 21.66(17.9/h) 286145.2
  Total7 7:53:57 53.69(8:50) 86.4(5:29) 149774 /88c84%1395.1

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Monday Sep 24, 2012 #

6 PM

mtn bike 22:19 [2] 4.12 mi (11.1 mph) +75m

Sunday Sep 23, 2012 #

7 AM

run warm up/down 24:02 intensity: (24 @1) + (48 @2) + (7:17 @3) + (15:06 @4) + (27 @5) 4.01 km (6:00 / km) +32m 5:46 / km
ahr:146 max:176

orienteering race 19:40 intensity: (23 @1) + (12 @2) + (4:14 @3) + (14:51 @4) *** 3.82 km (5:09 / km) +2m 5:08 / km
ahr:150 max:161 spiked:20/25c

Sprint in Whistler village. Almost flattened a couple pedestrians, skinned up my hands on lots of steps, and didn't hit too many cars. Good times as always. A couple mistakes, went down a dead end staircase after 8, and got mixed up in the woods at 24. map, qr is fairly wrong with all the buildings.
1 PM

run warm up/down 6:08 intensity: (7 @1) + (5:19 @2) + (42 @3) 0.81 km (7:34 / km)
ahr:118 max:133

orienteering race 46:19 intensity: (22 @1) + (4:33 @2) + (24:30 @3) + (16:54 @4) *** 4.59 km (10:05 / km) +292m 7:39 / km
ahr:142 max:157 spiked:21/25c

Middle up on the top of the mountain. After all the hype for this one over the last two years, I ended up a little disappointed. The running was pretty terrible for the first 2/3s of it, basically big scree with moss and ferns on top everywhere, so you couldn't tell if the footing was solid until you hit the ground. Also I apparently missed the memo that said the ski lifts weren't on the map. [Turns out the poles are on the map, but not the wires, and only as black circles which I figured were just cairns or something since they're everywhere and not really in noticeable lines.] Combine that with lots of seasonal streams that weren't there either and I got lots of confused (see #3) (and #8). qr. Still fun to hang out on the top though. Now they just need to map everything between this and the village and have a epic downhill goat.

Saturday Sep 22, 2012 #

11 AM

run warm up/down 7:38 intensity: (36 @1) + (1:28 @2) + (1:08 @3) + (4:26 @4) 1.15 km (6:39 / km) +14m 6:16 / km
ahr:129 max:151

orienteering race 1:27:14 intensity: (22 @1) + (4:35 @2) + (32:39 @3) + (49:38 @4) *** 10.82 km (8:04 / km) +320m 7:01 / km
ahr:147 max:163 spiked:17/21c

BC champs Long at Lost Lake in Whistler. A super green map (even the parts mapped as white), but tons of ski trails and mtb trails everywhere, so lots of trail running. Fun course, not as repetitive as last time I was here (we only did two laps around the [1:7500] map this time), and it was nice and cool for running. Felt strong the whole time, and only had a couple little mistakes towards the end, so a pretty solid run. qr1 and qr2.

Thursday Sep 20, 2012 #

5 PM

mtn bike 50:16 [2] 9.34 mi (11.1 mph) +211m

Speedy spin around the valley. They're cutting a bunch of new trails down the big hillside, looks like just summer singletrack. Had to wait for a couple really fat cows to get off the road. Once they noticed me they ran really fast off into the woods, then turned around and stared at me all creepy like.

Wednesday Sep 19, 2012 #

Note

ha. I win.
4 PM

dp roller ski intervals 54:00 intensity: (2:38 @1) + (22:39 @2) + (22:10 @3) + (6:33 @4) 12.89 km (4:11 / km) +154m 3:57 / km
ahr:131 max:151 shoes: Niflheim Ed McSpecials

Intervals at martis creek dam.

orienteering 26:15 intensity: (1:45 @1) + (13:10 @2) + (10:42 @3) + (38 @4) *** 2.92 km (8:59 / km) +61m 8:08 / km
ahr:127 max:152 spiked:16/17c

Setting flags for today's sprint at Northstar.

Tuesday Sep 18, 2012 #

4 PM

dp roller ski 1:11:49 intensity: (1:50 @1) + (4:13 @2) + (50:00 @3) + (15:46 @4) 15.35 km (4:41 / km) +68m 4:35 / km
ahr:141 max:153 shoes: Niflheim Ed McSpecials

Started a DP around the lake, which I thought would be great since it had new pavement, but they're still paving not very far down and have it down to one lane with a pilot car. So I bailed up into the neighborhood to try to get around, but got stuck and headed back. (FYI Ed: your speed reducers are really good at reducing speed when they're covered in tar. Though it gets a little lumpy...)

Went over to the road inside Donner SP and did a few laps there, which was pretty good, and theres no traffic at all.

run hills 58:17 intensity: (1:51 @1) + (16:29 @2) + (24:49 @3) + (15:08 @4) 5.21 mi (11:11 / mi) +268m 9:39 / mi
ahr:138 max:164

Hills with JP and Jonis and Tom. Felt ok for about six, but went downhill after that, and felt super crappy by the last couple. Still ten pounds underweight after the last couple days, so it was either the dehydration or not enough delicious melonTM. Both are being worked on.

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