Training Log Archive: SidIn the 7 days ending Oct 15, 2011:
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Saturday Oct 15, 2011 #
8 AM
Running (Trails) 2:00:00 [3] 11.5 mi (10:26 / mi) +500m 9:12 / mi
shoes: Mizuno Wave Riders 13
Long trail run over part of the Trek n Treat course. Right shoe was gone half way through the run. By mixing trail and road shoes have been avoiding getting new road shoes.. Ordered 2 pairs of Friday. By the end right leg was pretty sore, knee,calf and ankle.
Thursday Oct 13, 2011 #
6 AM
Swimming 1:20:00 [3] 2.95 km (27:07 / km)
MTC Swim with Coach JJ Warm 2 x (200 swim, 50 kixk, 50 drill) 12 x25, sidekick variations with swim last. Main Set - 4 x150 pull, 4 x 150 free 50, 50 no free, 50 free. 4 x 150 kick, 100 swim, 50 kick. Cool down - 150 easy
Form felt off. Tried no kick variations with emphasized glide and arm overlap. None felt great and gave much better slip.
Form felt off. Tried no kick variations with emphasized glide and arm overlap. None felt great and gave much better slip.
Hockey 30:00 [3]
weight:152lbs shoes: Koho 3380
So so game! Left glute muscle is still tight and pushing off that side is tough.
Wednesday Oct 12, 2011 #
5 PM
Weights, Core & Balance 20:00 [4]
Standard core training! Core felt fine.
Tuesday Oct 11, 2011 #
5 PM
Running (Hill Repeats) 35:11 [3] 5.0 km (7:02 / km) +150m 6:07 / km
weight:153lbs shoes: New Balance 915 Trail Shoe
Up and down Sixteen Mile Creek. Just 2 repeats on the Trek n Treat route. Legs were tired on the climb though they loosened up on run out!
Sunday Oct 9, 2011 #
10 AM
Orienteering race (Long) 1:21:06 [5] ***** 4.6 km (17:38 / km) +75m 16:18 / km
spiked:8/13c shoes: New Balance 915 Trail Shoe
Ontario Long Champs: back to the Barrens. Started out steady hitting CP 1 & 2 on plan. Took route to be repeated later to CP 3 by swamp. Sloppy finish to CP 3 but okay. Head across country to CP4 to use lake as catching feature. Could see the lake but was not about to climb the hill to confirm it. Got a little off line to 4 and hit another course's control but the location was obvious so quickly found 4, error - 1:00. Hi and lo road approach to CP5 with another on my course and reached it readily. Back across route to CP6, heading swamp as before but messy at the end as I ran into another group searching. Stayed the course but lost 1:00. With group going to 7 overshot again but backtracked before others. Error - 2:00. back on track to CP8, contour and swamp crossing to 9. Straight forward to CP 10 but slower. Interesting route to CP11 but had trouble at the end. Quite the crowd looking for the control. Trail route to CP12. Got a little messed up but worked out okay. Nice bearing and catching feature route to CP13 ans was dead on until I got excited seeing a control and ran for it going 400m to far. Wrong control, worst correction but finally got on first line and found it easily. Error - 8:00. Ran home along the trail to finish reasonably.
Sloppy in sections and with crowds around got lucky a few times. No problems in the barrens section but elsewhere. 5th overall but 2nd Ontarian again.
Sloppy in sections and with crowds around got lucky a few times. No problems in the barrens section but elsewhere. 5th overall but 2nd Ontarian again.