Training Log Archive: fkawamIn the 7 days ending Sep 19, 2011:
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Sunday Sep 18, 2011 #
10 AM
Orienteering race 1:45:00 [4]
Old Glycerin 4 shoes (mistake 1...ankles were turning alot...no injury though)
Walking from the parked car I had to take a double take when I saw two loose llama's by the side of the road...seeing the dogs and the barn made it clear why it was called the ark...beautiful area...10 m contour interval was definetly not out of place!
Poor sleep last night and longer than expected drive so decided on...
Intermediate...7 controls...listed as 2.58 km
Closest thing to a running type workout all summer! I had a hard time seeing the trails so most of the time I tried to walk the straight line with the occaisional jog......
1 was by the paths at a walk, 2 was on the line hit it bang on same with 3..took the path to the "cairn" at 4 cut off the path at the reentrant and hit the control right on ...(here was the first bit I "ran"...oh now I don't feel so bad about the cairn I built on the Frank Ryan map!)...from 4 to 5 not sure of the paths..had to relocate alot but was able to find the main path to the lake for 5 (ran here, saw Andrea..)...the only problem is I should have gone right to the lake and gone along the shore..jogged right past the control, relocated to the shore went along the "wrong way" enough to make sure I was in the right place after staring alot (so was Liran), then ran back and saw the control!...from 5-6 ran along the line but wasn't sure of myself and started to panic a bit...took a safety bearing west and started back..luckily west was the line...saw Lorna and asked where I was ..she confirmed what I thought that I was just north of the stream below the line...meaning I was on the line...still a little shaken up I followed the stream saw the meadow and cliffs and felt safe again..followed the stream on the south side (found an unmarked trail there) crossed at the cliff at the edge of the restricted area went along the edge of the cliff to avoid the restricted area then straight up...not the smoothest route but pretty straight (didn't even think of looking for the path at the end of the meadow)..ended up right below 6 and followed the trail in....lost the trail between 6 and 7 but picked it up right before the tower and went down to 7....as I was climbing down saw Adrian and Philip. So I punched at the tower and just ran behind them in to the finish (actually running!)....When Eric T. told me my time I was very depressed despite the fact that I think I navigated off paths pretty well even though I didn't have the confidence to see it....Drank tons of water when I got to the car..think I was dehydrated...tried to call home because I knew I would be late to get home...poor reception but got through on the 105!
Really best called walk-jog-run-crawl up!
A beautiful but tough day.
Just read Stefan's and Steve's apparently I was not alone in thinking so.
End of my epic narrative.......
Walking from the parked car I had to take a double take when I saw two loose llama's by the side of the road...seeing the dogs and the barn made it clear why it was called the ark...beautiful area...10 m contour interval was definetly not out of place!
Poor sleep last night and longer than expected drive so decided on...
Intermediate...7 controls...listed as 2.58 km
Closest thing to a running type workout all summer! I had a hard time seeing the trails so most of the time I tried to walk the straight line with the occaisional jog......
1 was by the paths at a walk, 2 was on the line hit it bang on same with 3..took the path to the "cairn" at 4 cut off the path at the reentrant and hit the control right on ...(here was the first bit I "ran"...oh now I don't feel so bad about the cairn I built on the Frank Ryan map!)...from 4 to 5 not sure of the paths..had to relocate alot but was able to find the main path to the lake for 5 (ran here, saw Andrea..)...the only problem is I should have gone right to the lake and gone along the shore..jogged right past the control, relocated to the shore went along the "wrong way" enough to make sure I was in the right place after staring alot (so was Liran), then ran back and saw the control!...from 5-6 ran along the line but wasn't sure of myself and started to panic a bit...took a safety bearing west and started back..luckily west was the line...saw Lorna and asked where I was ..she confirmed what I thought that I was just north of the stream below the line...meaning I was on the line...still a little shaken up I followed the stream saw the meadow and cliffs and felt safe again..followed the stream on the south side (found an unmarked trail there) crossed at the cliff at the edge of the restricted area went along the edge of the cliff to avoid the restricted area then straight up...not the smoothest route but pretty straight (didn't even think of looking for the path at the end of the meadow)..ended up right below 6 and followed the trail in....lost the trail between 6 and 7 but picked it up right before the tower and went down to 7....as I was climbing down saw Adrian and Philip. So I punched at the tower and just ran behind them in to the finish (actually running!)....When Eric T. told me my time I was very depressed despite the fact that I think I navigated off paths pretty well even though I didn't have the confidence to see it....Drank tons of water when I got to the car..think I was dehydrated...tried to call home because I knew I would be late to get home...poor reception but got through on the 105!
Really best called walk-jog-run-crawl up!
A beautiful but tough day.
Just read Stefan's and Steve's apparently I was not alone in thinking so.
End of my epic narrative.......
9 PM
Note
Very tired but did one set of core I to loosen up and to be proactive..
Saturday Sep 17, 2011 #
12 PM
Core 53:00 [3]
Two sets of core I....the second set had double the reps (except the planks: forward and sides..1.5 times normal)...This included med ball p/u with the big ball (set 1 - 60, set 2-120)...Tired at end got rid of back pain from the AM driving
5 PM
Note
This morning walked at the South March Highlands with the family...made a copy of the map for Andrew so he could be the leader...out for about an hour but natasha faded from her lingering cold and the rocks were bugging Colleen's knee...
Later rode the bike beside Andrew while he did his run (~3.5 km)
Later rode the bike beside Andrew while he did his run (~3.5 km)
Friday Sep 16, 2011 #
6 PM
Walk-jog-stretch 33:30 [2]
Well the order was a little different:
15 minutes of core I with warm-up stretching - 2 min walk to park- 3 laps of park loop 45 s on 15 s walk (3:09-6:10-9:08) - 2 minute walk back then 4 minutes of stretching the achilles and 20 back arch press ups.
15 minutes of core I with warm-up stretching - 2 min walk to park- 3 laps of park loop 45 s on 15 s walk (3:09-6:10-9:08) - 2 minute walk back then 4 minutes of stretching the achilles and 20 back arch press ups.
9 PM
Note
While walking Hazel today checked out a transit way area for mapping across from Iris hill....dense forest and it looks like someone lives(d) in there!...spooky
Thursday Sep 15, 2011 #
10 AM
Cycling 18:00 [2]
Went to physio with Anne...along Carling the whole way...
12 PM
Cycling 20:00 [2]
Came back physio with Anne...along Carling the whole way...
Wednesday Sep 14, 2011 #
9 AM
Core 45:00 [2]
Two sets of Core I plus new exercises: lat pulls and side elastic pulls
6 PM
Note
O-Group Workout Sept 14, 2011 (coaching only)
Frank Ryan Park
Peter, Stefan, AlexB, Alex T, Nick, Errol, Steve, Anne, Laura, Molly, Eric, Randy and Jennie
w/u leap frog laps with med ball and group circle exercises
w/o
-6-control circuit-o set...progressively faster
- depending on comp/development schedule
6x small park loop (Randy, Stefan) [ 1:30 rec]
or
8 x small park loop (AlexB, Molly, Laura)
or
16 min strides on 1 min (form-Anne-Me)
or
sets of 3 sides on 2 off : 8 Intervals (Eric)
or
8 min strides on 1 min with 3 sides on 2 off road loop: 3 intervals (Jennie)
or
4x big park loop (Steve,Errol, Nick, AlexT, Peter) [2 min rec]
-6-control circuit-o set (different order, faster)
Frank Ryan Park
Peter, Stefan, AlexB, Alex T, Nick, Errol, Steve, Anne, Laura, Molly, Eric, Randy and Jennie
w/u leap frog laps with med ball and group circle exercises
w/o
-6-control circuit-o set...progressively faster
- depending on comp/development schedule
6x small park loop (Randy, Stefan) [ 1:30 rec]
or
8 x small park loop (AlexB, Molly, Laura)
or
16 min strides on 1 min (form-Anne-Me)
or
sets of 3 sides on 2 off : 8 Intervals (Eric)
or
8 min strides on 1 min with 3 sides on 2 off road loop: 3 intervals (Jennie)
or
4x big park loop (Steve,Errol, Nick, AlexT, Peter) [2 min rec]
-6-control circuit-o set (different order, faster)
7 PM
Walk-jog-stretch 16:00 [2]
no stretch...see above.....Med ball p/u
Tuesday Sep 13, 2011 #
Swimming 25:00 [2]
Swimming at Pinecrest. better than last continuous swim in August