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Training Log Archive: Canadian

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Cycling23 26:04:42 393.32 632.99
  Orienteering12 13:56:21
  Conditioning - core4 52:00
  Running1 10:00
  Total27 41:03:03 393.32 632.99

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Tuesday Jun 30, 2009 #

Orienteering (long) 1:30:00 [3] ****

ran on the San Martino Sud map. Long course of which we didn't do all of it. Ran fairly well but it certainly wasn't perfect. Mostly route choice mistakes and legs that I just didn't fully think out in advance.

We started a relay in the afternoon on the same map but I didn't get a chance to run because we got kicked out of the sheep pasture we were starting in after Gabe and Damien chased the sheep around the field.

Monday Jun 29, 2009 #

Note

Will fill in this training later

Orienteering 45:00 [3]

First course in Italy, things went very well once I got into the map. The hills are brutal but the contours aren?t too hard to follow ? watch for the small rocks and the knoll/rock distinction

Running warm up/down (warm up) 10:00 [1]

running to this afternoon's exercise

Orienteering (route choice) 45:00 [3]

Roughly 12 minutes of running:
4:02, 3:41, 4:43
Controls 10 to 11 was tested
1. First time was for the top route
2. Second time was for the middle route ? distinctly my fastest time but I?m not entirely surprised because I?ve always been equally as fast in the woods as on trail and the trail was up a steep climb.
3. Down to the bottom of the hill and back up ? very slow ? partially because I ended up making a mistake and climbing the hill in darker green, partially because there was a lot of climb.

Friday Jun 26, 2009 #

Cycling (home-canMET) 36:00 [1] 12.9 km (2:47 / km)
shoes: GIANT - Defy

Thursday Jun 25, 2009 #

Cycling (travel) 1:10:00 [1] 22.5 km (3:07 / km)

ridiculously slow today because my knees were achy and putting more than the tiniest bit of effort in was really bother them

Wednesday Jun 24, 2009 #

Cycling (home-Carleton) 31:00 [1] 11.29 km (2:45 / km)
shoes: GIANT - Defy

my knees, especially my right one, were really bother me today -- I'm starting to think that my orthotic excursion has really messed them up and I'm not pleased by that thought

Tuesday Jun 23, 2009 #

Orienteering (Score-O) 1:07:00 [2]

Yeah I'm well aware that the time limit was 55 minutes..

Very very slow today. Partially that was the heat but I think a lot of it had to do with the fact that I haven't been get quite enough sleep over the last several days.

Also the ground is so flat and soft that I end up getting the usual road running pain in my feet (and now knees as well) which doesn't help of course.

I orienteered ok - as well as one can on a map with such terrible vegetation features anyway. About 1/3 to 1/2 of the way into the course I realised I wouldn't be able to get them all in time and decided I'd get them all anyway rather than come back on time but miss a few.

Big lesson of the day is a major note to self: GET THAT MAP FINISHED.

Monday Jun 22, 2009 #

Cycling (travel) 1:00:00 [1] 27.37 km (2:12 / km)
shoes: GIANT - Defy

Saturday Jun 20, 2009 #

Cycling long (biking in the park) 3:00:00 [1] 80.3 km (2:14 / km)
shoes: GIANT - Defy

Good ride, longer than I was planning / thinking it would be. WEnt by fresh air on the way in.

Robbie, in case you're interested here are the relevant stats from my cateye:
Tm - 3:03'28
Dst - 80.34
Av - 26.2
Mx - 61.1

Friday Jun 19, 2009 #

Cycling (home - canmet) 33:00 [1] 13.5 km (2:27 / km)
shoes: GIANT - Defy

Cycling (canmet-home) 32:00 [1] 12.54 km (2:33 / km)
shoes: GIANT - Defy

Conditioning - core 10:00 [3]

Thursday Jun 18, 2009 #

Cycling (tavel) 1:10:00 [1] 31.34 km (2:14 / km)
shoes: GIANT - Defy

felt very slow in the morning - I'm not sure why.

the bike ride home was quite wet but a much better ride then the morning. Had some energy in me anyway and took it around Z2

Orienteering (night-o) 1:16:30 [2] ***

Robbie set up a very fun night-o course on the Timm Rd map. Thanks Robbie!

I didn't orienteer very well tonight and took it slow and careful. No big mistakes but tons of bobbles. I reoriented well though. Some significant compass bearing mistakes.

Orienteering warm up/down (control pick-up) 47:30 [1] ***
shoes: Alpina st30

picking up controls from Robbie's course
C • Thanks 1

Wednesday Jun 17, 2009 #

Cycling (travel) 50:00 [1] 23.5 km (2:08 / km)
shoes: GIANT - Defy

spent a whole bunch of money at Fresh Air this morning. On the plus side I got my bike properly fitted and adjusted.

Cycling (Carleton - home) 25:30 [2] 10.7 km (2:23 / km)
shoes: GIANT - Defy

Tuesday Jun 16, 2009 #

Cycling (home-carleton) 24:30 [1] 10.52 km (2:20 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 24:30 [2] 10.6 km (2:19 / km)
shoes: GIANT - Defy

Orienteering race 44:00 [3]

aarrrggghh

will perhaps add explanation later

Monday Jun 15, 2009 #

Cycling (home-canMET) 30:27 [1] 12.75 km (2:23 / km)
shoes: GIANT - Defy

Cycling (canmet-home) 30:00 [2] 13.0 km (2:18 / km)
shoes: GIANT - Defy

Conditioning - core 15:00 [4]

Sunday Jun 14, 2009 #

Cycling warm up/down 1:30:44 [1] 40.5 km (2:14 / km)
shoes: GIANT - Defy

biked out to Kanata Lakes and back for a training session
C • Nice Hours 2

Orienteering 1:30:00 [1]

Eric set up a nice course on the Kanata Lakes map for this morning. I was planning on running it but 10 minutes or so in I realized that my feet and knee weren't happy with me so I decided to take it easy. Speed walked most of the course.

Conditioning - core 15:00 [4]

Saturday Jun 13, 2009 #

Cycling long 3:17:00 [2] 84.0 km (2:21 / km)
shoes: GIANT - Defy

When for a long bike ride through the Gats this morning with Robbie and Eric. man there are some steep hills in there - makes for some tough - and fun biking. Hit 62 km/h on one of the downhills!

Friday Jun 12, 2009 #

Cycling (home-canMET) 32:13 [1] 12.72 km (2:32 / km)
(rest day) shoes: GIANT - Defy

Cycling (canmet-home) 33:35 [1] 12.6 km (2:40 / km)
(rest day) shoes: GIANT - Defy

saving up for the long ride tomorrow

Thursday Jun 11, 2009 #

Cycling (travel) 1:00:14 [2] 26.61 km (2:16 / km)
shoes: GIANT - Defy

nikeing to CanMET via Carleton this morning without pushing it
pushed it harder than I should have on the way home because I ended up biking with someone most of the way - Steve Nimmmo in fact - brother of a neighbour of mine

Orienteering warm up/down (control set up) 35:00 [1] ***

Orienteering (night-o) 1:25:00 [3] ***

I organized a tricky night-o course on the stoney swamp map which a bunch of others help me set up then we all ran it. Lots of fun!

Wednesday Jun 10, 2009 #

Cycling (home-Carleton) 24:00 [1] 10.6 km (2:16 / km)
shoes: GIANT - Defy

Cycling (Carleton - Ottawa U) 15:00 [1]
shoes: GIANT - Defy

Tuesday Jun 9, 2009 #

Orienteering (Score-O) 46:51 [4]

50min score-o in Rockliffe park
I ran really well today despite notice the usual pretty bad pain in my ankle area around 25min in. I was leapfrogging with Eric and Emily though and doing really well so I pushed through it and stopped noticing the pain. Not sure if the pain went a way or I was just able to focus past the pain but either way it worked out in the end.

anyway, good race, didn't make any mistakes more than 10-20 seconds though I made a couple of those, just hesitating in a few areas where the map wasn't very good (quite a few places). I made many good route choices which helped make up for being slower than Eric.

I beat Eric on the sprint to the finish but then still had to write down my answers to the question controls and so he handed his control card in first and officially beat me... :(
C • Thursday night-O 4

Conditioning - core (strength/stretching) 12:00 [2]

Monday Jun 8, 2009 #

Cycling (home-canMET) 31:55 [1] 12.8 km (2:30 / km)
shoes: GIANT - Defy

took a different route to work today just for something different. I think it's a little bit longer

Cycling (canmet-home) 30:03 [2] 13.81 km (2:11 / km)
shoes: GIANT - Defy

Sunday Jun 7, 2009 #

Cycling 50:00 [1]

biked to McCarthy Woods and back to pick up controls from last night

Orienteering (control pick-up) 18:00 [2]

control pick up from last night

Saturday Jun 6, 2009 #

Cycling (travel) 43:50 [1] 15.56 km (2:49 / km)
shoes: GIANT - Defy

canMET - Marla's (colin's old place) - home

yeah the time definitely continues to drift even after coming to a stop - ah well, I don't think there's really that much I can do about it and it's not such a big deal anyway

Orienteering warm up/down (control set up) 25:00 [1] ***

set up a bunch of the controls for a night-o training session Eric organized
also did a slight cool down jog and picked up one control

will be picking the rest up early tomorrow morning

Orienteering (night-o) 15:30 [3] ***

ran the first of two short night-o courses on the newly updated McCarthy woods map. A lot of fun running it just ahead of Robbie and seeing his head light bobbing up and down through the woods. It certainly put a bit of pressure on

Orienteering (night-o) 31:00 [3] ***

a good 17 control course through the fields on the west half of the McCarthy Woods map. Robbie, Eric and I mostly ran it together waiting for each other at controls and comparing notes. You really had to be careful and watch your footing lest you catch a groundhog hole or tussock (sp?) and take a spill.

We did a little mass start race of the last three controls to the finish. I'm significantly slower than both Robbie and Eric so the took off with me trailing behind a bit and I admitedly did a little bit of following though tried my best to map read too. By the run from the last control to the finish I saw Robbie and Eric head into the woods at the far end of the field. 20 sec later I got there too, took the trail that didn't lead through the trees, found the finish and saw Robbie run up the trail from past the finish, Eric still nowhere in sight. Boy did that feel good!

Friday Jun 5, 2009 #

Cycling (home-canMET) 27:57 [3] 12.63 km (2:13 / km)
shoes: GIANT - Defy

hmm - note to self:
I'm not too sure how accurate these times from my odometer are - the time seems to keep going for a minute or two after I stop. I'll need to pay more attention to that in the near future to see if my suspicions are correct

Thursday Jun 4, 2009 #

Cycling (home-canMET) 33:17 [1] 13.04 km (2:33 / km)
shoes: GIANT - Defy

Cycling (canmet-home) 26:49 [4] 12.94 km (2:04 / km)
shoes: GIANT - Defy

Fell in with another fast cyclist about 5 minutes into the ride and stayed together most of the way. I have a feeling we pushed eah other to keep up a good pace. I know he pushed me hard to keep going fast.

Wednesday Jun 3, 2009 #

Cycling (home-Carleton) 24:50 [1] 10.82 km (2:18 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 25:22 [2] 10.77 km (2:21 / km)
shoes: GIANT - Defy

Orienteering (setup) 14:00 [2] ***

set out a bunch of flags for tonights junior session

Tuesday Jun 2, 2009 #

Cycling (home-carleton) 25:42 [1] 10.72 km (2:24 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 25:35 [1] 10.62 km (2:25 / km)

Gaahh I hate stupid drivers

Orienteering (Score-O) 1:01:00 [3]

Score-O on the Timm Rd map. Thanks to Deb Hines for a good event.

I'll put up details of my run in a bit.

Monday Jun 1, 2009 #

Cycling (travelbike) 36:00 [1] 15.6 km (2:18 / km)
shoes: GIANT - Defy

biked to Marla's yesterday and then to CanMET this morning

Cycling (canmet-home) 33:39 [3] 13.84 km (2:26 / km)
shoes: GIANT - Defy

I don't think I've ever been that cold and wet in my life coming up to the half hour I was loosing my will to continue but I knew I was almost home and had to convince myself that I really could keep moving my legs...

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