Training Log Archive: CanadianIn the 11 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
9 AM
Running 36:32 6.0 km (6:05 / km) +15m 6:01 / km
ahr:147 max:197 shoes: NB 890s
Stretching 20:00 [0]
Thursday Aug 30, 2012 #
6 PM
Orienteering 1:00:54 **** 6.58 km (9:16 / km) +126m 8:27 / km
ahr:136 max:170 shoes: Oroc 280s, winter 2012
Reran Eric's spring training session on Cité des Jeunes north on a 2m 1:7500 lidar basemap. Super super challenging. In some spots there were some extra contour detail on the map and in others (around number 4 in particular!!) where there are definitely contours missing from the map. This in particular was super frustrating. I could not for the life of me figure out what was going on in that area near control 4. The trails were also iffy so attacking off of them could be dangerous.
I bailed before the last control as it was getting too dark to read the map.\
Note: 13 minutes of this was running to and from the start and finish.
I bailed before the last control as it was getting too dark to read the map.\
Note: 13 minutes of this was running to and from the start and finish.
Wednesday Aug 29, 2012 #
11 AM
Note
Had an awesome time supporting Emily for CTV segment / interview this morning.
First up was a an interview with Carolyn Waldo then we did a brief discussion of what our "training session" would be. Then we hit the woods. Emily ran around a bunch and got filmed a gazillion times from different angles and with a GoPro the cameraman gave her. The we went to the second control I had set out and there's a bunch of tourists hanging out. This one guy asks us if this was some National Orienteering Team thingy (Emily and I both had on Team Canada tops). Why yes, yes it is.
The guy was curious about SI punching so we showed him how it works then he asks "What's the pinnacle of orienteering in Canada"
"This one here" I reply, pointing to Emily.
Turns out the guy wanted to know about an event not a person... Oops.
That doesn't stop him from asking Emily all sorts of questions though. Nor does it stop the CTV cameraman from catching the impromptu interview on film.
Meanwhile some of the other tourists are chatting me up. "We're from Edmonton - have you ever orienteered in Edmonton?"
Then the cameraman gave me the headcam and I followed Emily for a bit. To top off the awesome morning and unplanned active recovery a fox runs by in front of us with something large in it's mouth.
Can't think of a better way to spend a morning!
First up was a an interview with Carolyn Waldo then we did a brief discussion of what our "training session" would be. Then we hit the woods. Emily ran around a bunch and got filmed a gazillion times from different angles and with a GoPro the cameraman gave her. The we went to the second control I had set out and there's a bunch of tourists hanging out. This one guy asks us if this was some National Orienteering Team thingy (Emily and I both had on Team Canada tops). Why yes, yes it is.
The guy was curious about SI punching so we showed him how it works then he asks "What's the pinnacle of orienteering in Canada"
"This one here" I reply, pointing to Emily.
Turns out the guy wanted to know about an event not a person... Oops.
That doesn't stop him from asking Emily all sorts of questions though. Nor does it stop the CTV cameraman from catching the impromptu interview on film.
Meanwhile some of the other tourists are chatting me up. "We're from Edmonton - have you ever orienteered in Edmonton?"
Then the cameraman gave me the headcam and I followed Emily for a bit. To top off the awesome morning and unplanned active recovery a fox runs by in front of us with something large in it's mouth.
Can't think of a better way to spend a morning!
2 PM
Conditioning - Stretching 45:00 [1]
6 PM
Running 42:26 6.23 km (6:49 / km) +94m 6:20 / km
ahr:146 max:195 shoes: Saucony Kinvara
Part one of Francis workout. Started off with some strange version of capture the flag which I apparently didn't understand at all... causing us to lose horribly...
Then 4 "1 km" intervals which my watch recorded as 920 m with 1:30 rest
3:40
3:32
3:30
3:23
Between the capture the flag and the intervals we took a break to watch Emily on CTV at Francis' place. Great piece they put together!
Then 4 "1 km" intervals which my watch recorded as 920 m with 1:30 rest
3:40
3:32
3:30
3:23
Between the capture the flag and the intervals we took a break to watch Emily on CTV at Francis' place. Great piece they put together!
Circuit 17:55 1.98 km (9:03 / km) +14m 8:44 / km
ahr:155 max:198 shoes: Saucony Kinvara
Part 2 of Francis' workout. Circuit where the exercises were scattered across the field and we had to use compass bearings in between them to do them in the right order. Pretty cool but you just had to loop up to see the person ahead of you in the loop so the compass bearings weren't that useful a portion of the exercises. (hint: next time we should all have a unique order to do them in)
Tuesday Aug 28, 2012 #
3 PM
Conditioning - lower body 31:00 [1]
9 reps
6 PM
Trail running 1:02:42 12.05 km (5:12 / km) +315m 4:36 / km
ahr:164 max:216 shoes: NB 101 TRail
Trail running with Dave McMahon's group. Awesome time. Intended to take it a little easier than last time but once again some of the others were taking it hard and so pushed on the way back, having caught up to the lead pack on the way out after starting at the back cause I was a little late.
Stretching 5:00 [0]
Just a few minutes (lets call it 5 min) of stretching after running while chatting with Andrew, Cathy, and Dave about adding orienteering to the fitness lab schedule.
Monday Aug 27, 2012 #
Note
Goals and plan for August 27th to Sept 2
This summer I decided I wanted to write out weekly goals / plans for the coming season. I meant to write this out yesterday... not exactly the best way to start :)
1. Start getting into a more regular weekly workout schedule including Tuesday evening trail running with Dave's group, Wednesday club training, Thursday technical training, and Sunday orienteering.
2. Do a decent stretching session / some kind of conditioning session (core, knees, stretching) every day.
3. Orienteer on Thursday and Sunday and make sure to have a plan and think CAR for every leg.
This summer I decided I wanted to write out weekly goals / plans for the coming season. I meant to write this out yesterday... not exactly the best way to start :)
1. Start getting into a more regular weekly workout schedule including Tuesday evening trail running with Dave's group, Wednesday club training, Thursday technical training, and Sunday orienteering.
2. Do a decent stretching session / some kind of conditioning session (core, knees, stretching) every day.
3. Orienteer on Thursday and Sunday and make sure to have a plan and think CAR for every leg.
9 AM
Cycling 1:34:21 [1] 36.69 km (2:34 / km) +65m 2:33 / km
shoes: GIANT - Defy
Generally easy bike ride around my "Canal and River" loop.
6 PM
Running 26:39 4.53 km (5:53 / km) +5m 5:51 / km
ahr:134 max:182 shoes: NB 890s
I just couldn't sit still any longer. This successfully cured my antsiness.
Stretching 20:00 [0]
20 minutes
Sunday Aug 26, 2012 #
10 AM
Orienteering (Green Compass Bearings) 59:08 **** 5.23 km (11:19 / km) +6m 11:15 / km
ahr:134 max:169 spiked:12/15c shoes: Oroc 280s, winter 2012
Set myself a course to work on staying on a compass bearing through thick vegetation on the Cedarview West map.
1. jog to the first control
2. a little left on the first real bearing... not terrible but should be able to do better than that.
3. way left... didn't find the fence so moved on... very much not good enough
4. trail run... ran into Francis near control 4 as he was setting out ribbons for his Fall Series Event in a few weeks.
5. Ok but doubted myself in the circle, didn't see the control and went way off... I'm partially blaming that on the screwy vegetation boundaries near the rough open stuff but that wasn't the exercise and I was expecting that. Poor excuse.
6. vegetation didn't match the map... I followed the edge of it instead of following my compass... not what I should be doing.
7. Ok but couldn't find the feature in the circle
8. Trail run
9. It appears there's a distortion in the map between 7 and 8 meaning I didn't leave where I thought I left. I saw the field and marsh right of the line and was confused why I was so far off. Corrected fine.
10. Pain in the *ss. Bang on though.
11. ok. Hooked when I hit the trail.
12. Fine
13. Good
14. Easy
15. fine but had a laps in thinking and saw the tall rock pillar in front of the pit and thought that was my feature so went straight to it.
Finish on the trail... I wasn't about to go back through between 9 and 10.
Results: worked well when the vegetation was uniform but got pushed around when there were distinct changes in runnability. Need to take that into account in the future and plan for it or be more careful with my bearings. Need to keep working on it to make it more of a habit though. The start was oddly iffy.
DOMA
1. jog to the first control
2. a little left on the first real bearing... not terrible but should be able to do better than that.
3. way left... didn't find the fence so moved on... very much not good enough
4. trail run... ran into Francis near control 4 as he was setting out ribbons for his Fall Series Event in a few weeks.
5. Ok but doubted myself in the circle, didn't see the control and went way off... I'm partially blaming that on the screwy vegetation boundaries near the rough open stuff but that wasn't the exercise and I was expecting that. Poor excuse.
6. vegetation didn't match the map... I followed the edge of it instead of following my compass... not what I should be doing.
7. Ok but couldn't find the feature in the circle
8. Trail run
9. It appears there's a distortion in the map between 7 and 8 meaning I didn't leave where I thought I left. I saw the field and marsh right of the line and was confused why I was so far off. Corrected fine.
10. Pain in the *ss. Bang on though.
11. ok. Hooked when I hit the trail.
12. Fine
13. Good
14. Easy
15. fine but had a laps in thinking and saw the tall rock pillar in front of the pit and thought that was my feature so went straight to it.
Finish on the trail... I wasn't about to go back through between 9 and 10.
Results: worked well when the vegetation was uniform but got pushed around when there were distinct changes in runnability. Need to take that into account in the future and plan for it or be more careful with my bearings. Need to keep working on it to make it more of a habit though. The start was oddly iffy.
DOMA
Running warm up/down (cool down) 7:42 1.28 km (6:01 / km) +1m 5:59 / km
ahr:144 max:162 shoes: Oroc 280s, winter 2012
11 AM
Stretching 25:00 [0]
25 ish minutes
Saturday Aug 25, 2012 #
3 PM
Conditioning - Stretching 45:00 [2]
Back in Ottawa! After 3 months of being always on the go for competition season it's great to be able to get back into a regular training routine.
Step 1: serious stretching. Oof!
Step 1: serious stretching. Oof!
Thursday Aug 23, 2012 #
3 PM
Trail running intervals (Fartleks) 47:56 [3] 7.64 km (6:16 / km) +133m 5:46 / km
shoes: Saucony Kinvara
Tuesday Aug 21, 2012 #
9 PM
Running 28:44 5.11 km (5:37 / km)
ahr:179 max:221 shoes: Saucony Kinvara