Training Log Archive: AnvilIn the 7 days ending Feb 12, 2011:
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Saturday Feb 12, 2011 #
Running - Trail warm up/down 1:00:00 [1]
General between session runningness
C • No! 14
9 AM
Orienteering race 17:16 3.11 km (5:33 / km)
ahr:173 max:189 shoes: Icebugs
Sprint Camp WRE
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
C • WRE 16
10 AM
Orienteering 19:20 3.04 km (6:22 / km)
ahr:145 max:169 shoes: New Balance MT101s
Route choice training. Long legs involving steep valleys and typical Vancouver green.
Easy pace, but flagged a little on the climbs towards the end.
Easy pace, but flagged a little on the climbs towards the end.
12 PM
Orienteering 20:46 2.98 km (6:59 / km)
ahr:146 max:177 shoes: New Balance MT101s
O-tervals.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
3 PM
Orienteering race 15:00 [4] 2.8 km (5:21 / km)
shoes: Icebugs
Final sesh of the day. Mass start Farsta race - super fun with about 70 people running round 1km loops with epic forking.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
Friday Feb 11, 2011 #
Event: Vancouver Sprint Camp
2 PM
Orienteering 31:44 6.2 km (5:07 / km)
ahr:143 max:168 shoes: Adidas Adizero
First session of the Sprint Camp.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
3 PM
Orienteering race 13:49 2.1 km (6:35 / km)
ahr:164 max:178 shoes: Adidas Adizero
Race #1 on new map at the Olympic Village,
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Thursday Feb 10, 2011 #
1 PM
Running - Trail 1:01:32 12.6 km (4:53 / km) +180m 4:33 / km
ahr:138 max:153 shoes: New Balance MT101s
Vancouver! PSP! Sun! Massive pine trees!
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Wednesday Feb 9, 2011 #
3 PM
Running - Trail 1:15:50 12.66 km (5:59 / km) +200m 5:33 / km
ahr:143 max:178 shoes: Inov8 X-Talon 190s
Pre-ARK, Not the smt trails loop.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
Tuesday Feb 8, 2011 #
5 PM
Running - Trail 1:01:09 8.73 km (7:00 / km) +200m 6:17 / km
ahr:137 max:172 shoes: Montrails
There must have been a chocolate sale at a Metro some of us didn't know about, super poor turnout tonight.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.
Monday Feb 7, 2011 #
Note
(rest day)
HR still slightly elevated, taking it easy.
Sunday Feb 6, 2011 #
12 PM
Running - Snowshoe 30:00 [1]
shoes: Salomens
AG! is clearly the brains of the family. Lots of mucking round in the snow - an afternoon well spent!
6 PM
Running - Street 30:02 5.25 km (5:43 / km) +35m 5:32 / km
ahr:121 max:131 shoes: 2011 Triumphs
This just wasn't gonna happen. Was feeling pretty listless after about 10 minutes, so sat down, contemplated life for a while and got going again.
Usually this works for me if I'm feeling crap at the start of a run, but I felt equally chocolately after restarting so decided to pull the pin and head home.
Usually this works for me if I'm feeling crap at the start of a run, but I felt equally chocolately after restarting so decided to pull the pin and head home.
7 PM
Core & Strength 20:00 [1]
So as not to totally waste the session, finished off yesterdays uncompleted core session in Churchill.
A nice layer of untouched snow made all the strides childs play, even the reverse lunges! Finished off the core stuff at home in the warmth - focussed on doing the dynamic stuff at a slower speed; resisting gravity, keeping good form and the like. Really felt the difference - after back to back sets of clams, hydrants and leg lifts there were glute muscles aching in places I didn't know there were muscles.
A nice layer of untouched snow made all the strides childs play, even the reverse lunges! Finished off the core stuff at home in the warmth - focussed on doing the dynamic stuff at a slower speed; resisting gravity, keeping good form and the like. Really felt the difference - after back to back sets of clams, hydrants and leg lifts there were glute muscles aching in places I didn't know there were muscles.