Training Log Archive: Sid

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!!

C • Thank You! 1

Warm up for weights. Right knee is still a bit loose. Use elliptical to try and improve leg path.

Light routine to check state of knees. Not bad.

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.

Ball core workout went well after missing weeks. Do a lot of core swimming though.

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.

MTC Swim with Coach Stephanie. Warm up 10 x 50m choice, free, breast, back & fly :10 rest. 10 x 50m kick with fins front, side, back & 9 switch 300 m pull breathing 3, 5, 7 & 9. 6 x 200m on 4:30 ace, swam, 4:00, 4:00, 3:50, 3:57, 3:55 & 3:47 6 x 50 descending on 1:15, swam 1:03, 1:01, :59, :58, :55 and :52, 6 x 100m back, breast and free, 100m cool down, sculls forward and back, breast and back double arm.

Slight tension in shoulders but was able to cruise using core mostly and increase arm thrust for faster lengths.

Won our game. Defense was good but my hitting is still ugly. My right knee does not like running the base pads, even with a support on.

MTC Swim with Coach Ken. 4 x 75m warm up. 75m free, 75m back, 75m breast, 25m fly 50 free with :10 rest. 5 x 100m kick with fins choice, frint board, side, back, front, 9 switch. 6 x 150m single arm, alternating per set :20 rest, 5 x 200 pull, breathing 3, 5, 7 & 9 per 50m. :30 rest. 800m time trial.

Took it easy on the kicking after last week's knee injury. Felt strong for the 800m. Time 15:52. 100m times: 2:03, 2:02, 2:00, 1:57, 1:55, 1:55, 1:50, 1:50

Tie game 4 -4. Felt petty good though right knee was wonky in warm up. Two breakaways killed us when I was on the ice.

Event: Stars Challenge
 

Stars Challenge Sprint. Had trouble getting into the race after yesterday's A/R. Sloppy start and did not get much better until after control 7. Major error at 6 not noticing parking lot south of the control and approaching and exiting by the north road increasing distance travelled by 0.5 km. After 7, got dialed in and just got momentarily confused heading to 12 by a the lesser trail in the middle of a woods traverse.

Stars Challenge Middle. Confused off the start almost running past 1 but then realized the scale was 1:6,000. Trail running to the first 4 controls to get us to the nasty stuff. The new map was excellent though, allowing ready clearing and cross-country ski trail navigation to controls. The high wet grass showed O tracks for quick fine tuning once in the vicinity. There was lots of trees obscuring controls but reminded me of the excellent vegatation training at Bronte Creek. Following trails and clearings hit 7, 8, 9 and 10. Meet RL near 11 confused and lead him to the control. Used near clearing as a reference to the location. Bushwack to 12. Made a mistake in going through the nasty stuff at too oblique of an angle. Once I hit the trail, 12 was a piece of cake. Ran ski trail and used clearing to nail 13. Clearings lead to next ski trail, ran to 14. Saw other racer, AH, and overshoot for a minute before correcting. Ran cross country ski trail to 15 and through bush to 16. Rowed trees made north south travel easy. Ran ski trail over and up to 17 and angled to trail for 18. Had to run down trail to bridge crossing but shut brain off and forgot to traverse to inner trail and ended run a loop costing 3 minutes. Once on the trails ran to 19 after hill climb to 18. Tricky trail navigation to 20, down to field and down and across to 21 and finish.

Good race from a navigation viewpoint but general running speed and a concentration error late in the race were problems.

Stars did a great job, setting the courses and running the race. The Shade's Mill C.A. is a very interesting venue and I look forward to future races. The map were excellent atesting to the skill of Nick's mapper. Suggests the Ontario Championships hosted by the Stars in the fall will be great!!

C • map 3