Training Log Archive: Sid

MTC Swim with Coach Ken. 500 m pull warm up. 400 m kick with fins. 500m locomotive. 25 x 2:00 various lengths. Started with 100m, then switched to combination of 75 and 50 m, next a few 25's, a 100 m pull, 50 breast and finished with some 50 m backstroke.

Was generally slow with best 100 at 1:50, 50 m at :55 and 25 m at :20. Felt a bit weak in the core after a week of no swimming.

Legs were pretty tired after the COC's and Monday's work out. We got beat but the game could have gone either way.

Easier leg workout after the COC's.

Easier spin work out.

100 each of lower, middle and dips, followed by 50 back raises, all on the ball.

100 each of lower, middle and dips, followed by 50 back raises, all on the ball.

Balance on Bosu, followed by leg stretches.

The COC Long Course. Temperature was going to 37°C so carried a bladder pack and snacks. Very difficult terrain and took it easier than Saturday but stil had trouble hitting control 1. Under shoot and was going to bail for a trail and relocate but route took me to the control. Long overland route using trails to 2. A little of variation in my route ended up with me hitting the trail lower than designed. Hit major side trail and clearings to 3 and on to 4. For control 5 decided to go up the side of a dense vegatation area, cross one trail, angle up to a second trail, kitty corner it and access the control from bend in trail. Somehow went too far west and missed the second trail. Saw many people wandering through the dense bush and had people follow me out. Finally had to go straight east to hit the attack point. Hit the trail and ran to the corner. The AP was pretty evident as the SOA people had cut openings in the blow down. In to 5 and back to the trail for an easy run to acess 6. Had a little trouble with the features at the end though. On to 7 and 8 running hard through the spectator trail. Tied for fastest in my age group for these 2 controls, shows it is my navigation that needs work, not as much fitness

Then a major error!! The southern section of the map was very complex vegetation only. Tried to navigate by clearings to control 9 and can across many people wandering in circles and made the same mistake. Eventually had to bail to the road on the east but it was still tough to find attack points as the white was typical Ontario light green or worse. Found the control using a valley finally but it was kind of obscure. Navigated by clearings and bearing to 10. Saw the elites go by here. Up to control 11, overshoot trying to use distinctive trees but finally located it by a tree deer blind. The control was in a very dense thicket and near impossible to see the depression from the heavy vegetation. Had trouble to control 12 also but no big deal. Ran hard to the finish to try to beat Saturday's total but was 2 minutes over.

Afterwards found a lot of people had bailed from the heat and difficulty navigating. Going at A/R pace with water did not seem much of a hardship. Still to win, it seems one has to push the envelope. People commented that I looked fresh at the finish, yet others were near heat exhaustion. One having to be soaked in water after his finish. EM gets bronze today after a bad error in the same area as me.

All and all, a fun Canadian Orienteering Championship. Likely over my head in navigation skill but began to get the hang of using your left thumb to mark your position on the map. May be using a thumb compass is not far off.

Congratulations to the Saskatchewan Orienteering Association for their debut event in a very unique forest.

COC Middle Distance. Fun day in the woods. Took 64 minutes to get control 1 but was off to the races after until 5. Had trouble at 7 & overshot 8. AR technique did not work. Will try micro navigation tomorrow. EM won gold in M35.

Excellent terrain and race! Ate Indian food after in Saskatoon after Art Gallery visit.

COC Sprint at U. of Sask. Finished 11 out of 20 in class. Errors abound but I was reasonably fast and able. Practiced using left thumb to mark place on map learned in the conference. Was running too fast for my vision and navigation comprehension. Likely lost 5 minutes but had fun. Was 0:01 ahead of person behind. 61th on course 5.

Beautiful course and map. Sounds like the middle is through dense brush. Am thinking of going into A/R mode. Long sleeves and pants are recommended and it is going to be hot. Maybe should carry a bladder pack.

Last day of the conference started with an excellent step by step manual with PC excerises, on using the Sport Ident software and hardware by BC. The handout was good showing the software screens at each stage. BC would be a great choice for setting the SI module for the offical program.

Next lively discussion on promoting orienteering lead by BJ. Coverage of sucesses, failures and web pages.

Overall conference numbers - 50 participants. A bit light but a start. There needs to be a review to decide on progress for future years.

Stair climbing to the waterslide in the COC hotel to practise line techniques on the waterslide. Easy but tricky with young participants abound.

Further COC Conferennce Sessions, The NCCP two day pilot went well conducted by BA & PMcN. 7 participants was sufficient for most drills but more would have been nice. 4 showed for the junior program, though TL decided to show up Thursday. Varied discussion lead to proposing a work group to develop an officials certification program. JN and 14 others made this a strong group with varying experience. Though supported mostly by the die hards, the conference does show promise.

Walked the U. of Sask campus with BJ to check features for the sprint race. Some interesting features and learned some interesting aspects of model evaluation.

C • Model Evaluation? 2

Very lively discussion on where to go with certifying officials. 14 people with wide number of approaches. Decided to go with setting a basic framework and trying to get a workin group organized as with the NCCP pilot.

First day of the COC conference. Four eager participants with laptops were trained on OCAD by DB from Calgary. Excellent course by an individual well acquainted in generating a map from scratch. Started with scans of mylar traces of contours and vegetation from the field work. When through the program demonstrating various techniques of adding and editing contours, features and quicker techniques. Next showed the ways for progressing towards a finished map, print features and course setting using OCAD.

Excellent course for anyone interested in the extensive map making ascepts or even just course setting from graphic images.

At COC's Night-O at Dundurn military camp. Beautiful terrain after seeing miles flat land. Late start as it does nt get dark until about 9:45 pm in Saskatchewan. Bug city at the start line and no one had repellant! Poor start to COC's, got lost right of the bat. Using bike light was too bright and perherial vision was may be not as good. Know I was lost but had a hard time relocating. Ended up using other racers to find a control and go from there. Turns out I went straight instead of a right. Tough terrain, either open or bush. Total - 170 points and came in :28 early. Penalty was only 2 points a minute so should have stayed out longer. Fine start to the COC's though.

Event: Canadian Championships 2007 Saskatchewan
 

Random ride on 15/20 setting. Legs were a bit tired to start.

Usual set of 10 at maximum weight, then -2 until exhaustion. Arms felt a bit tired but was able push usual weight.

Usual core routine on ball but using 20 lb weight for hip lower & raise.

Bossus ball balance, followed by generate stretch.

The Marin Nail Trail came out the shop again after bending the derailleur hanger again at Summer Solstice. It has not broke yet but am unable to find a replacement so may be looking for new bike. The 2007 Nail Track looks quite trick.

Warm up on elliptical using random program.

Random run inclination setting 15 out of 20 speed 5 mph. Not too energetic but joints felt okay.

Had usual tough workout. I set of 10 at maximum. -2 go to muscle fatigue. Felt fine. Slight rest gave good recovery.

Regular core routine on the ball. About 100 each of fully extended low crunches, shoulder on ball lifts with 20 lb weight on hips and light high crunches with body at 45°.

Usual balance work and leg and arm stretches. Quad flexibility is not bad considering.

MTC Swim with Coach Ken. 1500 m pull warm up. 1000 m swim 5 x 100m on 2:20 pace, 500m pull, 5 x 100m on 2:20 pace. 150m cooldown, breast and fly.

Felt strong but times were slow. Just never felt my roll was good. Breathing every 5 is easy now during pulls and am working on more glide. 1000m time was a bit slow at 20:30. First set of 100m were on 2:00 or less but the second set increased to a high of 2:10 and a low of 2:00. Can not quite get glide and everything breathing every 5th stroke so tend to go to 4 & 6 when swimming.

Very hot. Ice bad because of goalie school. Won though a bad game due to sticky ice.

Stars Championship Sprint #1: Mostly road and sidewalk running but a few tricky wooded sections. 1:4000 scale made everything seem to come up fast. Slight detour past 12 to control 11 but otherwise just a speed run.

Stars Championship Sprint #2 Messed up a few controls, over ran 3 and ran the wrong direction out of 17. Should have been about 3 minutes faster. Nice urban event with a good use of available terrain. Warm up for the COC's on Saskatoon.

Light ride to check out my bike after the SS. Definitely needs some maintenance despite 'Bent's best efforts. Derailleur seems to be twisted a bit. Rode up the Erin Glen and Culham trails to Streetsville and back. Checked out Sawmill Valley trails on the way back for O mapping. Looks pretty good though the bush is dense. The greenbelt is narrow in sections but there are all sorts of confusing trails and junctions.

Warm up for running.

10/20 Random run at 5.1 mph. Felt kind of rough to start but after 1.5 miles, knees & ankles warmed up and felt fine.

Did maximum set of 10 and backed off 2 and went to exhaustion. Did all machines and felt pretty strong.

Usual ball crunches. Used 10 lb weight for dips. Ended up doing about 120 total

Did some balance wrk on the Bossus ball and then int arm and leg stretches. Legs were tight earlier in the week so did a good job. Smelled pretty bad after the full workout!!

MTC Swim with Coach Stephanie. 10 x 50m Back/free warm up. 400m kick with fins 1000m locomotive breathe 3,5 & 7 for 50's. 5 x 200m swim on 4:30, 5 x 50m 1:10, 5 x 100m on 2:20, 2 x 50m on 1:20 PACE, 3 x 50m no breathe/ easy, 1 x 50m fast.

Slow due to pulled lower and upper back muscle from hockey Tuesday. Middle back was fine and did not slow my pace last week. Getting close to good bilateral breathing. Swam in lane 3 with usual group. Going the reverse direction was interesting as turns and heading was mirrored.

Donated platelets with Canadian Blood Services. Statistics HR - 73 BP - 124/78 Weight - 147lb. HR was way high but every thing else was great!

Drat, the pool rat forgot to get up this morning so the pool never opened and I missed my swim. Hockey game was okay on my shorter blades but the ice was crap as the goalie school chopped it up. Also 35+°C temperature was uncomfortable in hockey gear. We won the game though stick handling was tough early on.

Warm up for Treadmill.

Ran on random 15/20 and at 4.5 mph. Legs felt tired after weekend but finished. Forgot to stretch after as I was meeting a friend for dinner and had tight glastros after words.

TOC Championships at Wasaga Beach Nordic Centre. Score-O limited to trails only. First in 50 + male category but the fast people did not show. Tried to run all the time on the trails in preparation for the COC's in Saskatoon. Had good pace but the map accuracy was questionable in a few areas and it cost me time. Otherwise could have got all the controls. Ended up with 62/64 points. Had 3 minutes to get home and time it correctly.

Excellent BBQ after and tribute to Boon Tan!!

MTC Swim with Coach Stephanie. 10 x 50m back/free warm up. 400 m kick with fins. 3 x 300 m pull on 6:30, 6 x 100 m swim on 2:20, 4 x 150 m swim on 3:30, 4 x 50 m decreasing, 6 x 100 m pull, 6 x 25 m no breathe, 150 m cooldown.

Back still tight but was doing 5:45 on 300 m pulls. Pulls were going well breathing every 5 but had trouble when switched to swimmimg. 150 m were on cruise pace about 3:00. Need to translate pull style to regular swimming.

Slight back strain and knee twist after hockey. The other team hit well and we lost. Ball was skidding on the infield making fielding a problem.

MTC Swimmming Resumes withCoach Ken. 800 m pull breathe to one side warm up, 600 m kick, side, back and front with fins, 400 m free breathe 3, 5, 7 & 9 per 50 m. 8 x 25 m 1 breath. 1 km locomotive :20 rest per segment, 10 x 100 m free on 2;30 pace.

Felt okay after straining right middle back muscle yesterday. Speed was a bit off at :53 best for 50 m and 1:55 best for 100 m.

Ice was bad after goalie school again and had a lethargic game. Lost

HBC Canada Day Run in support of Canadian Athletes. Started slow at A/R lope, 5:40 1st km. Warmed up for about 2.5 km, ran an easy pace until 7 km mark and then started to increase pace. After 8 km mark started to lengthen stride and turn on anaerobic jets. Finished last km in under 5 minutes.

Likely one of my slower 10 k every but good training for the COC's in 4 weeks!!