Training Log Archive: Bender

7:43 and I'm headed down the icy driveway for the GHO run at 8am.... hmmm snow conditions and several roll overs on 401 and Hwy 6 didn't let me get to the hammer until 8:25. Switch up the shoes and running by 8:29. I can tell by the pair of )-shoe tracks a the cars in the parking lot that it is only Hammer and Meridian. I figure they had a minimum of 15min lead on me if they were generous in waiting for my sorry ass.

Tough keeping on their tracts in some places, especially when they doubled back a couple times. Sent me for a loop (pun intended ...why not?). Was approaching the end of the run when the tracks were becoming more fresh, so I knew I was gaining and sure enough there they were decending a steep valley wall. I crashed down behind then and joined them for the last 1/2 hour of hills. Great time!

It was probably closer to a 60/40 split between levels 4 and 3, but put 4 due to the exersion I put out in 'the hunt'.

New snow in the Milton area, so ventured out with George for a ski on the fireroads. A little more is needed, so if weather continues overnight should be great conditions for New Years day.

Probably the last training to be logged for 2005. Gotta do my 2005 summaries and 2006 goals tomorrow.

Out with Meridian on the Ancaster Community Centre map. Ran Kata's 25 control finding exercise from the 2005 training camp. Smooth flow, really focused on visualizing the contours prior to looking up. A few bobbles here and there but all had fast recovery. Meridian ran in reverse direction and also had a good run.

Fast paced run with Superfly-George on icy fireroads near the farm. Almost had a second run in with a porcupine twice in a week; however this one was alive and slowly waddled off the track.

Trail running at Hilton Falls as part of O-session.

Short legs with Romeo. His first attempt at Orienteering off Vancouver Island. Like me he grew up spending a lot of time in the Hilton Falls woods yet was called to the west coast. He thoroughly enjoyed his first o-session without salal and commented that his interest in orienteering has been rejuvinated. Had some good head to head competition by giving him a handicap lead.

Was pleased with my reading ahead and anticipation. Map we were using (1999) needs some updates due to re-routed bike trails.

Ice & Snow covered fireroads with Superfly-George.

Swedish Pyramid:
1 on, 1 off
2 on, 1 off
3 on, 1 off
4 on, 2 off
4 on, 1 off
3 on, 1 off
2 on, 1 off
1 on, 1 off

Was definately paying for not warming up properly during the first couple of intervals. As I did an out and back course, I ended up covering more distance with the later intervals as I was properly warmed up by then.

Zigzaged up and down the valley walls along the Maitland river. Not enough snow to ski, but just enough make it extra slippery on the valley walls. Was glad to be in O-Shoes; had bad recollections of spinning my legs on the uphills at the '05 Pig in runners.