Training Log Archive: AnvilIn the 7 days ending Mar 30, 2013:
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Saturday Mar 30, 2013 #
6 AM
Orienteering 45:00 [1] 5.0 km (9:00 / km)
shoes: Inov8 Oroc 280
Then putting out the kids controls and the more public Enduro controls the next morning.
Again, I wish I was a morning person. It was beautiful out there before the crowds while the sun came up.
Again, I wish I was a morning person. It was beautiful out there before the crowds while the sun came up.
2 PM
Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 Oroc 280
Then collecting the nearby controls while Dana got the further afield ones.
Impressed with Danas run and general speed she's picked up navigation. At her current trajectory, she'll be one of the top female Canadian orienteers in about 3 weeks.
Impressed with Danas run and general speed she's picked up navigation. At her current trajectory, she'll be one of the top female Canadian orienteers in about 3 weeks.
Friday Mar 29, 2013 #
1 PM
Orienteering 45:00 [1] 5.0 km (9:00 / km)
shoes: Inov8 Oroc 280
After a morning of stress (and sleepless night) trying to work out how I'd get everything done for the Hard Rock that I'd planned for a Friday when pretty much everything is closed (special thanks to Ahmek and Dr. PBV for coming though with the maps), it was nice to get out and put out the controls at Rattlesnake.
Beauty day and the park was full of people, probably a few too many, so I didn't put out everything I wanted to. Fell in a snow covered crevice and got a
hole in my right knee to match the one I picked up on Thursday.
Beauty day and the park was full of people, probably a few too many, so I didn't put out everything I wanted to. Fell in a snow covered crevice and got a
hole in my right knee to match the one I picked up on Thursday.
6 PM
Cycling 1:14:47 18.52 km (14.9 kph) +172m
ahr:128 max:239
Got back from putting out controls at Rattlesnake and it was such a nice day, I had to pull Bessie out of hibernation for a quick spin on the trails. Up Radial Trail to Ancaster, popped into the Deeve, but it was quickly clear that the trails weren't ready for biking, so headed back home down Wilson.
A few little sections of deep slush weren't fun - it's clear Bessie is no Ice Queen.
A few little sections of deep slush weren't fun - it's clear Bessie is no Ice Queen.
Thursday Mar 28, 2013 #
4 PM
Running - Trail 30:00 [3]
shoes: Inov8 X-Talon 212 2012
Set up for ARK and ARX, more of check that all the flags were still out from last night on the loops and moving a few flags around for the ARX corridor course.
Slightly dryer, so no falls, but had to go for the map in mouth option and spiderman it up a few of the slopes. Amazes me how quickly this area drains.
Slightly dryer, so no falls, but had to go for the map in mouth option and spiderman it up a few of the slopes. Amazes me how quickly this area drains.
Wednesday Mar 27, 2013 #
4 PM
Running - Trail 45:00 [1] 5.0 km (9:00 / km)
(injured) shoes: NB MT110 2012b
Setting up for ARK, Attack and ARX.
Having a good hard look at all the loops and courses for ARK to make sure it was all hugs and rainbows out there. All was fine for the regular stuff.
Then put out the controls for the ARX KIA challenge. Got stuck half way up a slope and slowly, a whole wedge of mud over ice started to slide with me on top.
Terminal velocity would have been deadly so I jumped off and hoped where I landed would be more solid. It wasn't and I somehow landed badly on my shoulder, wrist and hip and narrowly avoided hitting my head on a log.
Pretty painful just walking, so planned Artabans were out. Made it back and chilled on the couch.
Having a good hard look at all the loops and courses for ARK to make sure it was all hugs and rainbows out there. All was fine for the regular stuff.
Then put out the controls for the ARX KIA challenge. Got stuck half way up a slope and slowly, a whole wedge of mud over ice started to slide with me on top.
Terminal velocity would have been deadly so I jumped off and hoped where I landed would be more solid. It wasn't and I somehow landed badly on my shoulder, wrist and hip and narrowly avoided hitting my head on a log.
Pretty painful just walking, so planned Artabans were out. Made it back and chilled on the couch.
6 PM
Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: NB MT1010
Pain had subsided over the first hour of ARK, so went out with the ARK Attack kids in the 2nd hour for some relocation practice (planned compass exercise was scrapped due to the ravine crossing that were needed)
Saw some good progression and improvement over the hour. Sometimes I overthink the exercises - simpler is always better. All we did was run around and then get the kids to point where they were on the map. No set up, you can go wherever works for the conditions and easy to modify based on the groups skill level. Biggest challenge was getting them to fit the terrain to the map and not vice versa.
Saw some good progression and improvement over the hour. Sometimes I overthink the exercises - simpler is always better. All we did was run around and then get the kids to point where they were on the map. No set up, you can go wherever works for the conditions and easy to modify based on the groups skill level. Biggest challenge was getting them to fit the terrain to the map and not vice versa.
Tuesday Mar 26, 2013 #
Running - Trail 45:00 [1] 5.0 km (9:00 / km)
(rest day) shoes: NB Minimus MT20
Very rough estimate of running at ARK. All slush all the time tonight in KW, frozen feet at the end!
Monday Mar 25, 2013 #
3 PM
Running - Trail 55:02 9.49 km (5:48 / km) +41m 5:41 / km
ahr:142 max:163 shoes: Inov8 F-Lite 230 2012
On the Bruce trail around Brock.
Trying to be more organised with getting runs in, saw one of those stupid motivational quotes on facebook, 'someone busier than you is running now' and am making it my mantra.
Monday is easy, as ARK doesn't start till 6:30 and is only 60 kids, Wednesday and Thursday are OK as they're local (though wed has the additional ARX/Attack set up to factor in), Tuesday is the most difficult, as it has a drive, two hours and the ARK Attack group. It's also meant to be speedwork, which is easy to skip. :)
Trying to be more organised with getting runs in, saw one of those stupid motivational quotes on facebook, 'someone busier than you is running now' and am making it my mantra.
Monday is easy, as ARK doesn't start till 6:30 and is only 60 kids, Wednesday and Thursday are OK as they're local (though wed has the additional ARX/Attack set up to factor in), Tuesday is the most difficult, as it has a drive, two hours and the ARK Attack group. It's also meant to be speedwork, which is easy to skip. :)
Sunday Mar 24, 2013 #
11 AM
Orienteering 50:00 [2] 6.0 km (8:20 / km)
shoes: Inov8 Oroc 280
Flagging sites at Rattlesnake for next weeks Hard Rock. Speedy crust cruising and visibility to burn. Lots of fun.
C • Nice 3
4 PM
Running - Trail 1:06:12 12.7 km (5:13 / km) +243m 4:45 / km
ahr:145 max:176 shoes: NB MT1010
Attempted tempo on the SS course. Had planned on 4x3.5km/500m, but conditions were too crappy to get the pace up, mostly sloppy mud or melty snow on ice. So just pulled the pin on the Headwaters final section and did as much of the 3rd rep all the way to the end.
A little frustrating, but was only 2 mins off my race time from last year at the Headwaters turn off. Barring another allergy implosion or something else unforeseen it's safe to say I will improve on last years race this time around.
A little frustrating, but was only 2 mins off my race time from last year at the Headwaters turn off. Barring another allergy implosion or something else unforeseen it's safe to say I will improve on last years race this time around.