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Training Log Archive: Bash

In the 7 days ending Jan 21, 2018:

activity # timemileskm+m
  Strength & Mobility3 1:20:00
  XC Skiing - Classic1 1:08:22 4.99(4.4/h) 8.03(7.0/h) 143
  Snowshoe Running1 1:00:09 4.08(14:44) 6.57(9:09) 204
  Running1 1:00:00 4.91(12:13) 7.9(7:36)
  Orienteering1 37:20 3.22(11:36) 5.18(7:12) 80
  Trekking1 30:00 1.55(19:19) 2.5(12:00) 9
  Power Yoga1 23:00
  Total9 5:58:51 18.75 30.18 436
averages - sleep:6.9

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Sunday Jan 21, 2018 #

10 AM

Orienteering race (O Cup) 37:20 intensity: (22:20 @4) + (15:00 @5) 5.18 km (7:12 / km) +80m 6:41 / km
slept:6.75 shoes: Salomon XT6 Softground

Toronto O Cup #3
Erindale Park, University of Toronto - Mississauga
Official race time was 38:16 but I'm using GPS time here.

This is an interesting place for orienteering with a mix of forest, steep slopes and a university campus. We ran directly from the start into the first of two O Cup boxes and everyone had to descend a steep, slippery slope to reach the open flats by the Credit River. Because we'd been told the pre-race briefing would be held indoors before the start, I'd decided not to wear spikes. That was a mistake; it was a perfect Snowcross day. After some skidding through snow and mud on the first steep slope, I decided to toboggan down part of it on my bum. It worked.

There were lots of large burrs in the first O Cup box but I think the orienteers have got it all cleared out for U of T now. After visiting B and A, I scrambled back up the slope where there were 7 mandatory controls around the university buildings and open spaces. I like campus sprints and this part went well until I couldn't see #6 where I expected it. Then KingIsak dashed in toward the control, which was blocked from my view by a tree. I punched right behind him, then we headed in opposite directions to get around a wide building to reach #7. I got there first by a few meters and he called out, "Left was better!" Then we headed opposite directions into the 2nd O Cup box and the race was ON.

I ran almost half a kilometre in the snow beside an icy trail on my way to control "a", then descended a steep slope to the flag. I especially regretted my footwear choice in this section! When I scrambled back up the hill, I saw two runners through the trees heading right to the place where I expected control "b" to be. Perfect, I wouldn't even need to look at the map again! But when the runners emerged from the trees, they turned out to be deer. To their credit, they *did* run right past the control.

Then there were just 3 more campus sprint controls, two of them in snow off-trail. I had been waking up the controls so I knew I was in the lead but there was a 400 m run to the finish on pavement after the last control so anything could happen. I heard footsteps behind and didn't dare look back - just ran as fast as I could. I made it with KingIsak just a few seconds behind saying, "I've never seen you run that fast!" It was fun to be pushed that hard. Based on his handicap, he could have dropped more controls so he could have won easily.

Great fun - thank you, TOC!
5 PM

Power Yoga 23:00 [1]

I'd planned to do a 2-hour run later in the day but there was no way. I don't usually run O Cup races at high intensity and I felt totally knackered by mid-afternoon. So I did Rodney Yee Yoga for Flexibility - better than nothing.

Saturday Jan 20, 2018 #

9 AM

Snowshoe Running 1:00:09 [4] 6.57 km (9:09 / km) +204m 7:55 / km
slept:6.5 shoes: Salomon XR Crossmax CS pink/gr

Snowshoe run at Scenic Caves, mostly on packed trail although we snuck off-trail for a little more fun. Beautiful day - although much too warm for January. We had a tight schedule with a furniture delivery promised some time in the highly convenient 11 a.m. to 3 p.m. time window.
5 PM

Trekking (Snow) 30:00 [1] 2.5 km (12:00 / km) +9m 11:47 / km

Family dog hike from THABC just after sunset. We found a trail near the bottom of our street that links Cranberry golf course to the Georgian Trail, which will be awesome - at least in winter. The snow was soft so chasing AdventureDog got my HR up a bit. Eventually I put my headlamp around his neck so I could see him when he dashed off ahead or into the bush. Poor BazingaDog still has to walk on leash.
(GPS data is adjusted since I messed up the start/stop.)

Friday Jan 19, 2018 #


Thursday Jan 18, 2018 #


Wednesday Jan 17, 2018 #

Strength & Mobility (Foothab) 10:00 [1]

6 PM

Strength & Mobility 1:00:00 intensity: (5:00 @2) + (25:00 @3) + (15:00 @4) + (15:00 @5)

TRX Boot Camp with Kristy - lots of balance built into tonight's strength moves. I really need that, especially on my right foot - the one that is now my gimpy foot after years of my left foot holding that honour.

Tuesday Jan 16, 2018 #


I finally wrote up the Snowshoe Raid - busy week! Lots of photos, none of them mine. :)
10 AM

Strength & Mobility (Foothab) 10:00 [1]

3 PM

XC Skiing - Classic (Ungroomed) 1:08:22 [3] 8.03 km (7.0 kph) +143m

Skied around Palgrave West with AdventureDog. The snowy forest looked amazing but ski conditions weren't great because the flash freeze created a rock hard layer beneath about 8 cm of snow. We had fun but now I'll wait for more snow.
5 PM

Running intervals (Treadmill) 1:00:00 [3] 7.9 km (7:36 / km)

4 X 4 min intervals while catching up on Jamil Coury's videos.

Then I cooled down with this.

Monday Jan 15, 2018 #


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