Training Log Archive: ActiveGEJIn the 7 days ending Nov 10, 2008:
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Monday Nov 10, 2008 #
Yoga - Hot - Baptiste Power Vinyasa 1:00:00 [3]
Yoga night...
I needed the big stretch this night in order to recover from Raid the Hammer, and prepare for Sleepy Hollow 12H.
There was some residual soreness but as the class progressed, the soreness eased and the practise went really well at that point.
I needed the big stretch this night in order to recover from Raid the Hammer, and prepare for Sleepy Hollow 12H.
There was some residual soreness but as the class progressed, the soreness eased and the practise went really well at that point.
Sunday Nov 9, 2008 #
Orienteering/Adventure Running race 5:11:00 [5]
Wow, what an event.
My Sunday started off with the usual wake up call, followed by the drive to Ancaster. All of that was uneventful until I got to the venue.
I met up with my teammates, Henri and Diane, and immediately got down to business by studying the maps provided to us. After the captain's meeting, we got on the bus and got transported to the startline.
The race started without a hitch. The first thing we had to do before heading over to CP1 was get to six checkpoints - 3 on the North Loop, and 3 on the South Loop. It was muddy and wet as we also had to travel through a tunnel under the railway tracks that was host to a stream with running water. Luckily for us, we were able to get through it without ending up waist deep in water.
After clearing those loops, we proceeded to CP1 and 2 prior to following the "Urban Route" for a portion of the race before heading into Warren Park and Dundas Valley Conservation Area. Within the Dundas Conservation Area, we were faced with some knarly hills that were made slick with mud and leaves. However, Diane and Henri's skills got us to all the checkpoints and we were making good time. At the matrix, we had to split up and I was given one checkpoint to get. Of course, I hit the wrong checkpoint and had to navigate myself to the correct one, which I did with ease. Once the matrix was complete, we re-enacted Sulphur Springs and ran a portion of the race course. Gettint to Checkpoint 13, we were able to conquer the correct checkpoint without having to repeat a loop and we got the Mystery Map. The Mystery map was a portion of the course known as Walk the Line where we had to navigate to each checkpoint following a precise route. We were able to complete the entire route without using the compass at all. All we did was follow the map's contours and features to get to each checkpoint.
After completing the Mystery Map, we returned to CP 16 where we decided to take a 2 hour time penalty instead of doing the Advanced Orienteering section. The rain was starting to come down and dampen our spirits a bit. We were within the time limits up to that point but we knew that we'd be cutting it close if we decided to continue.
A good time was had by all, and there were a few comical moments but the support received by the volunteers on the course made me realise why I like these endurance events, even though I grumble during the actual event.
Bring on Sleepy Hollow 12H! I will be ready :-)
My Sunday started off with the usual wake up call, followed by the drive to Ancaster. All of that was uneventful until I got to the venue.
I met up with my teammates, Henri and Diane, and immediately got down to business by studying the maps provided to us. After the captain's meeting, we got on the bus and got transported to the startline.
The race started without a hitch. The first thing we had to do before heading over to CP1 was get to six checkpoints - 3 on the North Loop, and 3 on the South Loop. It was muddy and wet as we also had to travel through a tunnel under the railway tracks that was host to a stream with running water. Luckily for us, we were able to get through it without ending up waist deep in water.
After clearing those loops, we proceeded to CP1 and 2 prior to following the "Urban Route" for a portion of the race before heading into Warren Park and Dundas Valley Conservation Area. Within the Dundas Conservation Area, we were faced with some knarly hills that were made slick with mud and leaves. However, Diane and Henri's skills got us to all the checkpoints and we were making good time. At the matrix, we had to split up and I was given one checkpoint to get. Of course, I hit the wrong checkpoint and had to navigate myself to the correct one, which I did with ease. Once the matrix was complete, we re-enacted Sulphur Springs and ran a portion of the race course. Gettint to Checkpoint 13, we were able to conquer the correct checkpoint without having to repeat a loop and we got the Mystery Map. The Mystery map was a portion of the course known as Walk the Line where we had to navigate to each checkpoint following a precise route. We were able to complete the entire route without using the compass at all. All we did was follow the map's contours and features to get to each checkpoint.
After completing the Mystery Map, we returned to CP 16 where we decided to take a 2 hour time penalty instead of doing the Advanced Orienteering section. The rain was starting to come down and dampen our spirits a bit. We were within the time limits up to that point but we knew that we'd be cutting it close if we decided to continue.
A good time was had by all, and there were a few comical moments but the support received by the volunteers on the course made me realise why I like these endurance events, even though I grumble during the actual event.
Bring on Sleepy Hollow 12H! I will be ready :-)
Saturday Nov 8, 2008 #
Road Running 1:30:00 [3] 15.0 km (6:00 / km)
It was a breezy day to say the least. Today, I decided that after staying off my feet, I'd meet up with the Mississauga YMCA gang in Streetsville and run the north portion of the Culham Trail. I was a couple minutes off from meeting them on time so I took a shortcut to Britannia Road and met them there.
We looped out to Creditview Road, just before old Meadowvale Village, and turned back from there. The distance was approximate.
Once we returned to Streetsville, we parted ways. I stopped off at the Long Run store and got a canister of Heed along with a new running jacket.
Physically, I was feeling great. The ITB did not flare up at all.
We looped out to Creditview Road, just before old Meadowvale Village, and turned back from there. The distance was approximate.
Once we returned to Streetsville, we parted ways. I stopped off at the Long Run store and got a canister of Heed along with a new running jacket.
Physically, I was feeling great. The ITB did not flare up at all.
Thursday Nov 6, 2008 #
Note
Ultrasound was conducted. By this time, the swelling has gone down and there was minimal soreness. Nothing was found.
No workouts scheduled. Left work late and also could not make it out to class.
In other news... Mikey has signed us up for the Sleepy Hollow 12H Rogaine next week. I am definitely getting excited :)
No workouts scheduled. Left work late and also could not make it out to class.
In other news... Mikey has signed us up for the Sleepy Hollow 12H Rogaine next week. I am definitely getting excited :)
Wednesday Nov 5, 2008 #
Weight Training (Lower body) 1:15:00 [3]
(injured)
On this day, I was in for some weight training. Unfortunately, I was not in for upper body due to some muscular discomfort due to a tetanus vaccine. Lower body was the key this day.
** 3 sets of 12 reps -- Abductors and Adductors
** 4 sets of 10 reps -- hamstring curls where two of those sets were done with single legs at reduced weight
** 4 sets of 10 reps -- quadricep extensions where two of those sets were done with single legs
** 2 sets of 15 reps -- back extensions
** 4 sets of 25 reps -- abdominals
** circuit of side kicks, back kicks -- two sets on each leg
After that, I took advantage of my upgraded membership at the Y and hung out in the steam room as I got ready to leave. Absolutely wonderful! I'm glad I upgraded...
** 3 sets of 12 reps -- Abductors and Adductors
** 4 sets of 10 reps -- hamstring curls where two of those sets were done with single legs at reduced weight
** 4 sets of 10 reps -- quadricep extensions where two of those sets were done with single legs
** 2 sets of 15 reps -- back extensions
** 4 sets of 25 reps -- abdominals
** circuit of side kicks, back kicks -- two sets on each leg
After that, I took advantage of my upgraded membership at the Y and hung out in the steam room as I got ready to leave. Absolutely wonderful! I'm glad I upgraded...
Tuesday Nov 4, 2008 #
Note
(injured)
Woke up with a pain in my shoulder, at the vaccination site. The foot pain has faded.
After getting treatment on my tightened glutes and ITB, as well as the foot, I visited the doctor to check out the shoulder. An ultrasound was ordered because there was swelling but no sign of infection - 5 days after the injection.
After getting treatment on my tightened glutes and ITB, as well as the foot, I visited the doctor to check out the shoulder. An ultrasound was ordered because there was swelling but no sign of infection - 5 days after the injection.