Training Log Archive: Sid

Moderate run around the block before it got too hot.

Last game for the summer. Tiring in the heat and with few subs.

Nice run up Morrison! Legs were a bit stiff to start but okay on the way home.

Ride to 10th Side Road and back. Burn - 930 kcal Tri bike felt good back to normal after front derailleur adjustments to fit my shifting bias.

Upper body arms, biceps, triceps, pecs and deltas.

11 hours at Canada Wonderland. 17 ride, 8 in the Aggressive Thrill category. Slight neck and back ache after!

MTC Swim with Coach Stewart. Warm up 300 mixed 4 x 50 kick, 200 pull, 8 x 25 build. Main Set - 2 x 200 negative split, 4 x50 kick, 2 x 200 negative split, 4 x50 kick, 2 x 200 negative split & 4 x50 kick. Cool down 200 swim with fins.
Slow as I had a allergic reaction, fat lips! 200 m time - 4:15, Yeech!

Zoot Challenge DVD. Problems with my big chain ring shifting. Legs felt good and strong!

MTC Swim with Coach Stewart. Warm up - 300 mixed, 200 pull, 6 x 50 kick/swim, 4 x 50 drill/ swim, 8 x 25 build. Main Set - 5 x100 on 2:20, 50 easy, 5 x100 on 2:10, 50 easy, 100 fast 50 easy Cool down - 200 easy no free

COC Long at Carp Ridge Barrens. Started out well, around first swamp and hit the lake near the bottom. Up far shore to control. May be 0:10 error on poor bearing. Bearing and use rocks as a guide to hit 2 fine. Easy bearing to 3. Long leg to 4. Took a northwest bearing until I hit the rocky barrens and then shifted to more northerly bearing to skirt the swamps, then northeast to pass above one lake and hit the big lake. Hugged the east shore to the control. The distance seemed further than thought but islands in the lake made location easy to see. Split was reasonable but should have been going faster. Crazy leg to 5. Small isthmuses on the map seemed to indicate a good route choice. The crossable river on the map was chest deep and skirting the next swamp tricky. On the barrens again, the map did not seem to match the terrain. After considerable head scratching, it was decided to follow follow the compass and the far side was reached. Still did not look right but took a bearing to the area and lo and behold the control was there. Indecision error - 20:00. Same type of terrain to 6. Narrow dark green crossable section on the map were a maze of swamps and beaver dams at best. Reached other side to find racers going every which way. Got distracted for a bit but bailed to the swamp edge and soon found the control. Map confusion error - 25:00. easy run north on the rocks to 7 and out to the road and along for 8. Decided on a crazy route choice to 9, through the white, around the swamp and through white to 9. My mind must have been gone as I got confused on dark green juniper hilltop far off target. Finally bailed back to the road, had a bar to eat and did a easy road access to 9. Lost my mind error - 40:00. Easy bearing to 10, south to pond ad crossing to 11 on bearing. V route around dark green to 12. South west around swamp to trail to 13. Southwest bearing to 14. Back to the trail, following it to a jump off to 15. Bearing to 16 but missed on the first pass and had to go at it again. Error - 5:00. Bearing 17 and the finish, Slight correction on way in as other control startled me. Delay - 0:30. Lots left to finish strong.

Finished last 21th though there were 6 non finishers or DQ's. Total errors - 1:40:00 Could have finished in the top 10 with better and quicker decisions. Should carry & eat food if I may going to make this many errors in the future.

COC Sprint;
Decided to take it conservative after the middle. Started slow and hit 1 readily. A little confused going to 2 cost me about 0:10. No problems to 3, 5 & 5. Took a long way to 6 in retrospect, cost 0:10. Good to 7 but did not look for 8 on the way by and took an extra 0:10 to find it. Good to 9 & 10. Route to 11 was may be 0:05 slow. Quick to 12 and 13 but missed the shortcut to 14 cost 0:05. fast coming home. Ended up in 10th out 22. The lost time could have dropped me to 6th spot.
Should have run harder and been more aggressive, though navigation may have been worse.

Walk around Ottawa doing the city search for information points. Heavy rain stopped us on a few occasions.

COC Middle Distance
The plan was to take it easy to the first control. Decided to go on a bearing but likely should have used trials as I overshoot badly and corrections were poor but wandering around I finally relocated. Error - 15:00. No problems to 2, missed 3 low and had to correct. No issues to 4,5,6 & 7. Got messed up on the trials to 8, error - 3:30. No problem coming home though hestitant at the finish line as I got to thinking I had seen the wrong number at the last control. Okay though. Finished 15 out of 26.
Sloppy navigation! should have been in the 45:00 range and about 7th perhaps!

Started city search before the middle distance.

2010 COC Relays
Formed the GHO GIT team of GB, TD and myself. The first two had great races and we were about 4th out of the 6 -11 point teams. had a good start hitting CP1 and 2. Slight route error going to 3. Overshoot 4, 2:00 error. Got turned around going to 5 and had to retrace steps, 4:00 error. No problems to 7, 8, and 9. Off line a bit going to CP 10, error - 1:30. okay to 11 but got turned around again going to 12, error - 3:00 error. Started to pour rain on the way to 14 and 15. Delays about 2:00 relocating in the rain. Slow to 16 about 0:15. Net result 8th out of 24 teams. We could may be have ended up about 5th place if I had been clean. Good result overall!!

MTC Swim with Coach Stewart. Warm up 200 mixed, 4 x 50 kick, 6 x 50 drill, 6 x 50 build. Main set - 500 swim , 5 x 100 and 500 m. Coldown 3 x 200 pull, 150 mixed
Slow with no core. 500 n 9:55 and 10:30.

Turn it up a bit but not at speed yet!

Easy run on the roads. Legs were tired and right was a bit wonky but nothing serious.

Event: Canadian Orienteering Championships
 

Back on my good tri bike. Tried a new route with rolling hills, west toward Waterdown. Legs felt good though my climbing was weaker than last year. Still not bad for a 60+ km ride.

Event: Why Just Run? Toronto Race#3
 

Why Just Run Islands : Fairly straight forward race! Control B was not in position as first racers arrived. Control 5 was in wrong spot requiring some searching though on right line. Tried a few short cuts but did not improve my position. Hot day and felt near my limit but not at top speed. may be due to still being on antihistamines and steroids.

Light weights. Still working back up to usual level.

MTC Swim wit Coach Stewart. Warm up - 400 mixed, 200 kick, 4 x 100 IM Main Set - 4 x 100 descending, 400 pull, 4 x 100 descending, 2 x 200 pull, 2 x 100 Cool down 50 mixed.
Slow on 100 fastest time obtained 1:54.

Light ride. 10:00 warm up. 4 x (5:00 at 90 rpm low 15, 2:00 rest) 8;00 cool down. Legs are a bit stiff, especially right one.

Easy weights as I start back into my winter routine.

MTC Swim with Coach JJ. Warm up - 300 mixed, 6 x 50 finger drill, 200m pull, 8 x 50 kick side/swim. Main set - 3 x 600 descending. Cool down 150 easy no free.
Form not great and speed was well down. Swam 600 on 12:30 to 12:20. Right knee became sore overnight, cause unknown. This made wall push offs tough.

Right knee was a bit stiff but loosened with play. Not up to speed yet after missing a month.

Easy morning run around the block!

Back on the Scott tri-bike after reconfiguring it! Had trouble with clips. Need to check them over.

Easy long run!! Legs felt good and knees okay!!

MTC Swim with Coach Stewart. Warm 300 mixed, 3 x100 pull and 3 x 100 IM Main set 2 X(8 x 50 descending 1-4, 8 x 50 Hard 0:30 rest) Cool down300 m pull
Core and arm thrust was below par after being mia for most of July. Slight leg cramp also.

Won this game!

Easy run in the 30 C temperature. Felt a bit sluggish but otherwise fine!

Great to be back on the blades! Epipen on the bench but no allergic reaction! Legs felt a bit off but not surprising.

At W5 we filled the water bladders and took a 25 minute rest which is interrupted by a 4 man teams' arrival. We later learn this team has 5 people but the female member seems to be missing in this night travel. Time to get back in the game as it is a fair way until sunrise. We hear 53 is at a cemetery and the trails are confusing in that area. Sure enough, we get close but the trials do not make sense. Going on a south bearing we hit a clearing. It is the cemetery with the control behind it.

On track, an aggressive move is made. 73 is at a beaver dam way below a trail. We head south below the control and drop to the stream, following it north to the control. Piece of cake! Heading east to a trail and north to a road, we decide to attack the north section of the map as intended later in the race. The sun rises as we approach the drop off for 35. After a few forays on the upper slopes but not finding the control, it is decided to bail for 65. Heading west, many trail junctions are encountered. We count 3 and take the next one. Wrong! There is an extra, we head north into a confusing section not well mapped before realizing the error. 20 minute error. We try to find 42 as it should be near but it is elusive also. Back on track, 65 is no problem and our second cemetery. Taking a trail and jumping off at a stream, 42 is found abut where we were last attempt. 31 is west of the area lost in earlier and the mapping confuses me. Many teams are seen now, some finishing night excursions and other starting morning ones. We travel the road for a classic drop between 2 streams and the ready attack of 74. We traverse to the road to go for 63. On the map there is easy corridor on the south side of the control. We think we are in the area but the bush is impenetrable. So we decided to attack from the east. The bush is yuck! We do our best and get through it but keeping a direction is impossible. We find a steam confluence but no control. We think we may be too far but on reversing, no luck.

Time to pack it in!! Blisters are a problem on one and there are no easy controls within a hour travel at current speed. Cold drinks have been in my mind for too many hours now. Chocolate has gone out of favor many hours ago. SB reaches the Hash House at 11 am. Most of the teams seem to be already in, GH SLO, GHOing Steady, MTBTH and such. Cold pop and burgers hit the spot.

Silence Beckons ends up 26th in the field of 56 though there are only about 35 24 hour teams, 6th in the Veterans Co-ed category. We learned a lot. We carried too much gear. Full trekking poles slowed us down but are sure nice if one has the swimming arms of a triathlete. Pace counting for distance would be a useful technique. Stream controls at night are advised as spur, saddles and the like, give problems. We only used the big light when near controls. More use and carrying the second one would have helped. Lots to be learned from major post race analysis. Also training is required, both running and navigation. SB went over 60 km though and this should have yielded more points. However, SB stayed out all night for the first time in a rogaine and was perhaps still functional in the morning.

Post morteum, I had been experiencing re-occurring allergic reaction symptoms for a month from a bout with poison ivy, leading to a heat rash and then lumps. The night after the race was my third trip to Emergency . I carried an Epipen during the race but throat swelling lead to the hospital trip. Bashing through bush O style with the light attack of insects is not recommended if one is in that re-occurring mode.