Training Log Archive: SidIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Note
rhr:49 slept:8.0 (rest day)
Volunteered at the National Sprint Triathlon Championships. On and off my feet for 8 hours. Pretty interesting races amongst national team hopefuls for the Worlds.
Friday Jun 29, 2007 #
Aerobic warm up/down (Elliptical) 18:00 [2] 1.2 mi (15:00 / mi)
rhr:45 slept:8.0 weight:147lbs shoes: New Balance Cross Trainers
Easy joint warm up.
Running (Tread Mill) 1:05:00 [3] 5.3 mi (12:16 / mi)
shoes: New Balance Cross Trainers
Random run on the treadmill. Right knee and left ankle slow to warm up but otherwise fine.
Weights, Core & Balance (Legs & Arms) 40:00 [4]
Usual 1set maximum and 1 set -2. Felt pretty good in general.
Weights, Core & Balance 15:00 [3]
Nice leg stretch to be ready for Sunday's race.
Thursday Jun 28, 2007 #
Baseball 10:00 [2]
rhr:45 slept:8.0
The other team hit well and we lost. Our defense was okay but the outfield had some really crazy bounces.
Wednesday Jun 27, 2007 #
Note
rhr:44 slept:8.0 (rest day)
Bench Orienteering! Repaired Power Box and edited web pages on recent events.
Tuesday Jun 26, 2007 #
Hockey 30:00 [3]
shoes: Koho 3380
Poor game. Ice bad due to goalie school.Temperature - 40°C
Monday Jun 25, 2007 #
Aerobic (Elliptical) 35:00 [3] 2.5 mi (14:00 / mi)
slept:6.5 shoes: New Balance Cross Trainers
Back to the gym after the Summer Solstice and with weeks until the next major event. Warm up for weights
Cycling (Lifecycle Vertical) 15:00 [3] 5.5 mi (2:44 / mi)
Random cycling. Legs felt good after the weekend.
Weights, Core & Balance (Legs & Arms) 40:00 [5]
Did all the machines. One max set and one backed of two.
Weights, Core & Balance 10:00 [3]
Regular Bossus ball routine. Felt a bit tired though.
Weights, Core & Balance 15:00 [3]
Hamstrings tight on both legs. Likely from going max quads on the bike on the weekend. Flexibility was otherwise fine meaning no joint injuries though I notice nice ding on one ankle just above the bike shoe.
Sunday Jun 24, 2007 #
Cycling (Mountain Bike) 1:27:33 [4] 17.5 km (5:00 / km)
slept:7.5 shoes: Specialized Comp Mountain Pro
Summers Solstice 24 Hour Mountain Bike Race at Albion Hills, 2nd lap. Dozed for 1/2 hour in chair, 3 hours in tent and got up at 11:20 pm for 00:46 am hand off from AD for a night lap. A bit cool at night but was beautiful once moving. Decided to drop speed to A/R pace and just enjoy the experience. On waiting on AD, heard a lot of stories on broken chains so decided to be easier on the equipment as a mechanical failure would be more catastropic than a slow time. Light set up was not ideal but good enough. Soon picked up a pack in one single track section with a noisy tail gunner though intermediate racers were fine. Letting the packs go by, was the night theme. Decided to use quad power on uphill rather than cadence spinning to save on chain and gears. It was very nice running moonlight, single tracks through the arboreal forest. Had a few "Whoose" type falls trying to let speed demons by but more embarrassed then damaged. Stops became a problem as my lenses on the eye protection would fog in the single digit temperatures and the dust thrown up by passing riders made visibility a problem in my headbeam. Back on double track I was slowed from poorer visibility as I was over driving my lighting capacity. Next time need handle bar and helmet units.
Nice ride but came in 17 minutes slower than first time and lost us a few positions. However, youth and experience in our other members was able to prevail and we finished 18 out of 127.
Great experience racing with the Tree Huggers and the green band was the "piece de resistance". Definitely a different experience than adventure racing but quite enjoyable competing in different mountain biking aspects.
Nice ride but came in 17 minutes slower than first time and lost us a few positions. However, youth and experience in our other members was able to prevail and we finished 18 out of 127.
Great experience racing with the Tree Huggers and the green band was the "piece de resistance". Definitely a different experience than adventure racing but quite enjoyable competing in different mountain biking aspects.
Saturday Jun 23, 2007 #
Cycling race (Mountain Bike) 1:10:40 [5] 17.5 km (4:02 / km)
slept:8.0 shoes: Specialized Comp Mountain Pro
Summers Solstice 24 Hour Mountain Bike Race at Albion Hills. Thanks to Bash and 'Bent for inviting me as a relative inexperienced single track racer!! Excellent team, put together with a mix of experience and youth.
Bash had got us an great campsite adjacent to the track just along from the Caledon Cycling corner. VO2MAX, Logan, 'Bent and AD got us off to a great start but I was able to give a few spots back to the field. My first lap was tense with faster riders behind a lot, though most were quite forgiving. Wore C3 Caledon colours. One fall turning up hill to let 3 by caused me to side slip and hit my shoulder on a tree. I have an excellent abrasion scar which will look good in the pool but physically is not even tender. Gear changing got erratic and after one nasty shift, started to get a lot of slippage in middle middle. Nice cheer by the group on the way by the camp. Slowest time to that point in our group but fun was what it was all about!!
'Bent went over the bike after and found I had bent my derailleur hanger again. 'Bent has a marvelous collection of bike store tools and soon everything was back to working order.
Bash had got us an great campsite adjacent to the track just along from the Caledon Cycling corner. VO2MAX, Logan, 'Bent and AD got us off to a great start but I was able to give a few spots back to the field. My first lap was tense with faster riders behind a lot, though most were quite forgiving. Wore C3 Caledon colours. One fall turning up hill to let 3 by caused me to side slip and hit my shoulder on a tree. I have an excellent abrasion scar which will look good in the pool but physically is not even tender. Gear changing got erratic and after one nasty shift, started to get a lot of slippage in middle middle. Nice cheer by the group on the way by the camp. Slowest time to that point in our group but fun was what it was all about!!
'Bent went over the bike after and found I had bent my derailleur hanger again. 'Bent has a marvelous collection of bike store tools and soon everything was back to working order.
Thursday Jun 21, 2007 #
Baseball 10:00 [0]
slept:8.0
We won the game and played well defensively.
Wednesday Jun 20, 2007 #
Orienteering (Course Setting) 1:45:00 [0] 7.0 km (15:00 / km)
slept:7.0 shoes: Hi Tec Magma Run
Set the GHO Sprint Championship courses using my mountain bike. 25 controls set up. Beautiful and nice forest trails. Most competitors were of the same opinion as me that the vegetation was a level more green than on the map. Part of the problem was that the reproductions were a bit faded compared to the original. 15 + participants and a quite heated competion. See results at "http://ghocanadagho.blogspot.com/"
Tuesday Jun 19, 2007 #
Swimming 1:25:00 [3] 3.7 km (22:58 / km)
slept:7.0
MTC swim with Coach Ken. 1000m pull warmup breathe 7, Swim with fins, 25m free and 25m back 0:20 rest. 1150m pull, breath 3,5,7 & 9, 6 x 100m on 2:30 pace and 150 cooldown, 50m light fly, 25 m scull back, 25m scill forward, 25m breast and 25m double arm back.
Felt not bad though legs were still tired from the weekend. Pull and fins was slow but swim was okay once my form returned. Got down to 1:50 for the 100's.
Felt not bad though legs were still tired from the weekend. Pull and fins was slow but swim was okay once my form returned. Got down to 1:50 for the 100's.
Monday Jun 18, 2007 #
Note
slept:7.0
Bench orienteering worked on Nav Stock, COF Conference and GHO Sprint.
Sunday Jun 17, 2007 #
Orienteering race (Long Distance) 3:56:00 [3] 8.5 km (27:46 / km)
spiked:10/14c slept:8.0 shoes: Hi Tec Magma Run
Nav Stock Long Course. Started out fine and was heading to 3 but got completely behuddled when I ended up 100 m north of the control. This area is my own personal Bermuda Triangle, getting lost here in the Snow Raid. After 1.5 hours of random searching saw Hans and others and asked Randy Kemp where I was? Hit control in 5 minutes and was off with 1:20 to complete the course. Hit controls well from there on until coming back to 10 and ended up lost in the triangle again. From previous wandering, finally figured out where I was and hit 10. Meet Mark Adams collecting controls and he mentioned I could finish if I was quick and beat Nina to the controls. Hit 11 and decided to pick up the controls as I must be the last out there. Finished without seeing Nina but meet Sue with the 4 remaining controls. Learned Pierre was still out there. Yeech!! Anyway, Jim, Sue and Jeanette got things straightened out and Nina, Pierre and Mark returned.
Brutal day out in the Copeland forest!!
Brutal day out in the Copeland forest!!
Saturday Jun 16, 2007 #
Orienteering race (Middle Distance) 1:50:00 [4] *** 4.5 km (24:27 / km)
spiked:8/14c slept:7.5 shoes: Hi Tec Magma Run
Nav-Stock Middle distance race. Poor start getting the feel for the map. Hit most of the controls in good order after until #6. Got influence by the crowd and went off bearing. I was correct. #7 was in dense bush and missed it but hit on recovery. Spiked 8 & 9. Overshoot 10 on a bearing but recovered with time loss. Decided to run trail to 11 but got way off line. Got lost and had to run back to find a recognizable spot and soon hit 11. Finished okay but previous losses were big.
Orienteering race (Sprint) 25:10 [3] *** 2.3 km (10:57 / km)
spiked:12/14c shoes: Hi Tec Magma Run
Nav Stock sprint at Bass Lake Park. Started out slow and went on the wrong bearing at 4. Major error resulted in slow time. Just started to get warmed up and the race was over.
Friday Jun 15, 2007 #
Event: Nav-Stock
Orienteering (Flagging) 1:30:00 [2] ** 3.0 km (30:00 / km)
slept:8.0 shoes: Hi Tec Magma Run
Put out flags & lights for the model and Night-O. Had trouble finding the course location as the directions were wrong on the web page.
Orienteering (Score-O) 1:17:00 [3] ** 3.0 km (25:40 / km)
spiked:9/10c shoes: Hi Tec Magma Run
Walk - run the Night-O to get an idea on my speed with a preconception of the course and a good plan of attack. Still missed one control as a ridge approach was used as I know the ravine route was quite difficult. It was difficult to find the reentrant from the ridge though. Should have been able to do the entire course in 1 hour.
Thursday Jun 14, 2007 #
Swimming 1:30:00 [3] 3.5 km (25:43 / km)
MTC Swim with Coach Stephanie. Skill poor as I tried to adapt my style to improve breathing and kicking. Did not work other than slowing me down.
Tuesday Jun 12, 2007 #
Swimming 1:30:00 [3] 3.5 km (25:43 / km)
slept:6.25
MTC Swim with Coach Ken. Warm up 200m pull, 200m kick with fins, 200m double touch & 200m breast/free. 100m pull, 100 ml kick with fins, 100m single arm and 100m fast. Main set: 5 x 200 m on pace :30 rest, 1000m Locomotive :5/25m, 200m cooldown, 25m breast, 25m back, 25m scull and 25m back.
Arms were tired but core strength was good. 1:43 for fast 100m. 200's - 4:00, 3:59, 3:55, 3:50, 3:45 Ken was suggesting I get a snorkle to improve streamline. Still not fitting my breathing well into my stroke.
Arms were tired but core strength was good. 1:43 for fast 100m. 200's - 4:00, 3:59, 3:55, 3:50, 3:45 Ken was suggesting I get a snorkle to improve streamline. Still not fitting my breathing well into my stroke.
Monday Jun 11, 2007 #
Note
rhr:48 slept:6.5
Ah!, a day off to do some bench orienteering!!
Sunday Jun 10, 2007 #
Cycling (Muntain Bike) 1:45:00 [2] 20.7 km (5:04 / km)
slept:8.0 weight:147lbs shoes: Specialized Comp Mountain Pro
Albion Hills tune up ride for the Summer Solstice. Rode the red trail + S7 for a warm up. 8.4 km in 40 minutes. Started second loop riding most of the single track. Just started S4 when my chain broke. First time using chain break. Gave up on S4 but went to S5. 3/4 through it chain broke again. Was more careful reassembling but was now down 4 links and decided to avoid top ring. Seemed okay so started S6 and was doing fine until I noticed I was missing a front bike light. Did a few circles around the area but it was gone. Headed for vehicle for trip to the bike shop.
This area looks good for the SS. Single tracks are tough but fun with beautiful arboreal forest sections. Have to be careful at night though. They have big black arrows on various trees. Perhaps this is the proposed route. Seems to use a lot of the single track trails.
This area looks good for the SS. Single tracks are tough but fun with beautiful arboreal forest sections. Have to be careful at night though. They have big black arrows on various trees. Perhaps this is the proposed route. Seems to use a lot of the single track trails.
Cycling 59:00 [2] 17.0 km (3:28 / km)
shoes: Specialized Comp Mountain Pro
Got a new chain put on by the local bike shop so went for a ride to ensure the chain stretch on the old chain had not messed up the rear cassette. All gears were great. Cycled in higher gears a lot to stretch the new chain. No problems with the cassette. Ran 2 loops of Oakville's Avonhead trail.
Cycling warm up/down (Vertical Life Cycle) 20:00 [2] 6.0 mi (3:20 / mi)
shoes: New Balance Cross Trainers
Warm for weights.
Weights, Core & Balance (Legs & Arms) 45:00 [5]
shoes: New Balance Cross Trainers
Did all machines 1 set of 10 at maximum weight, then did -2 until muscle fatigue.
Weights, Core & Balance 10:00 [4]
Core on a ball. Felt pretty good. Did dips with 10 lb weight easily. Likely due to increased use of core swimming.
Weights, Core & Balance 10:00 [3]
Finished of the day with a good general leg and arm stretch.
Saturday Jun 9, 2007 #
Orienteering (Course Setting by BIke) 1:50:00 [1] 8.2 km (13:25 / km)
slept:7.5 shoes: Specialized Comp Mountain Pro
Christie Conservation Area setting 2nd GHO Sprint Course. Still very impressed with the trails south of the reservoir. Would make an awesome course for a Bike-O. Quick trip around Sprint #1 to check on control locations. Looked good. Set second course in park, trying to keep the distance down somewhat. Should be a fun course.
Legs were a bit stiff from Friday workout. Likely due to pushing the pace when given a 5 minute deadline.
Legs were a bit stiff from Friday workout. Likely due to pushing the pace when given a 5 minute deadline.
Friday Jun 8, 2007 #
Cycling (Vertical Life cycle) 50:00 [3] 18.0 mi (2:47 / mi)
slept:8.0 weight:147lbs shoes: New Balance Cross Trainers
Yeech!! Not my day. Go to the health club for a planned 1.5 hours workout and the power goes out from a near lightning strike and they throw me off the bike after 50 minutes of cycling in the dark. Something to do with a steel roof being a hazard. So I decide to go downtown by GO train to MEC for new gear. I am there so long that they announce it is closing time. Get back on the GO train and doesn't it stop 2 miles before my stop for a police investigation on the tracks ahead. We sit in the train for an hour before it starts rolling again. Sometimes you just can not win!!
Thursday Jun 7, 2007 #
Swimming 1:30:00 [3] 3.7 km (24:19 / km)
slept:6.25 weight:147lbs
MTC Swim with Coach Stephanie. 200 m warmup breathe 3, 5, 7 & 9. 10 x 50m on 1:20, slow out, fast home, 10 x 75m rotating IM, 200 m kick no fins, 4 x 200m on 4:30, 4 x100m descendimg, 4 x 75m on 3:15, 4 x50m breathing every 5 1:05 pace time.
Felt good with head alignment improving. Tried a 100m with body roll but was slower. 200m times, 4:02, 4:00, 4:05 and 3:55. Kicking sucked!!
Felt good with head alignment improving. Tried a 100m with body roll but was slower. 200m times, 4:02, 4:00, 4:05 and 3:55. Kicking sucked!!
Wednesday Jun 6, 2007 #
Orienteering 24:00 [4] * 3.0 km (8:00 / km) +10m 7:52 / km
106c slept:8.0 weight:147lbs shoes: Asics Nimbus VI
GHO Training sprint at McMaster. Challenging course set by Slice. Nice run but I was out to lunch on some route choices. Not concentrating on map sufficiently.
Donated platelets, stats HR - 54, BP - 135/78, Temp - 36.2
Donated platelets, stats HR - 54, BP - 135/78, Temp - 36.2
Tuesday Jun 5, 2007 #
Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:8.0
MTC Swim with Coach Ken. Warm 10 x 50m :15 rest, 300m single arm with fins prone, 400m double touch breathe to right and left only every 25m, 200m swim breathe 3, 5, 7 & 9 every 50m. 40 x 25m pull no breathe on :40, 5 x 100 m on 2:10, 500m breathing 3, 5, 7, 9 and 100m cooldown, 75m breast and 25m fly.
Felt pretty good though arms were tired from weights. 100m swim times 2:02 down to 1:52.
Felt pretty good though arms were tired from weights. 100m swim times 2:02 down to 1:52.
Hockey 35:00 [3]
shoes: Koho 3380
Lost game. Last game on the Olympic surface so next week will have better chance on regular sized ice.
Sunday Jun 3, 2007 #
Orienteering race (Score-O) 1:28:46 [3] *** 11.0 km (8:04 / km) +50m 7:53 / km
spiked:15/21c slept:7.5 weight:150lbs shoes: Adidas CornerBlitz
The June Bug Run in the very difficult Arkell Hills! Started out well but the third control I went after was out of place and slowed me down checking around. By the time I had abandoned it, I was of track and recover was messy. Missed to control but got back on track. Followed EM for a while, then saw KS. Was picking of controls readily. However, after 17 the distinct trail on the map was missing. Wasted 10 minutes getting back on line with the help of ND. Time was getting short so headed for home picking up controls on the way. Saw ND & RC. Got a bit confused at 11 but corrected. Saw GB at 4 and he and I ran in. Figured I was a 90:56 but was 2 minutes lighter official time.
Did a better job than in the past but checking my route, should have had 4 to 5 more controls. Arkell Hills is still a tough area!! Good event put on by the Gators though.
Did a better job than in the past but checking my route, should have had 4 to 5 more controls. Arkell Hills is still a tough area!! Good event put on by the Gators though.
Cycling warm up/down (Lifecycle) 15:00 [2] 5.4 mi (2:47 / mi)
shoes: New Balance Cross Trainers
Warm up for weights.
Weights, Core & Balance (Legs and Arms) 40:00 [4]
Did all machines, doing 1 set at maximum and 2nd set -2 until I could not lift any more. Felt pretty good but similar strength to Friday.
Weights, Core & Balance 15:00 [3]
Did lower, middle and upper abs, various routines on a ball. Abs seemed pretty good from swimming.
Weights, Core & Balance 15:00 [3]
General stretch after 5 minutes on Bossus ball.
Saturday Jun 2, 2007 #
Orienteering 2:00:00 [1] 6.0 km (20:00 / km)
rhr:46 slept:7.5
Set course for the GHO Sprint Champs at Christie Conservation Area. Temperature was hot and the bush was buggy with many mosquitoes. Nice wooded area for the sprint but vegetation was maybe a level higher than indicated on the map. Some trails had grown over though. Set rough outline of a novice course in the park after. Some ribbons will have to put out later.
Beautiful area for an orienteering race!!
Beautiful area for an orienteering race!!
Friday Jun 1, 2007 #
Aerobic (Elliptical) 35:00 [2] 2.5 mi (14:00 / mi)
slept:8.0 weight:150lbs shoes: New Balance Cross Trainers
Warm up for weights. Right knee is still a bit loose. Use elliptical to try and improve leg path.
Cycling (Lifecycle) 15:00 [2] 5.4 mi (2:47 / mi)
Light routine to check state of knees. Not bad.
Weights, Core & Balance (Arms & Legs) 35:00 [3]
Did 1 set at maximum weight and then dropped 2 levels and did another 20 or whatever I was capable of. Felt good for not doing weight a over a month. Loose knee seemed to like the load.
Weights, Core & Balance 15:00 [3]
Ball core workout went well after missing weeks. Do a lot of core swimming though.
Weights, Core & Balance 15:00 [3]
Balance sucked after lay off but I was not as inflexible as I would have guessed. Could even grasp foot for quad stretch unlike when I started in the new year.