Training Log Archive: Danish DynamiteIn the 31 days ending Oct 31, 2015:
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Friday Oct 30, 2015 #
race 25:44 [5] 7.2 km (3:34 / km)
The race did not go well at all I added as much time to my race as I had wanted to have taken off from the last. My right knee started hurting in the warm up, I had a headache at the start line from not hydrating well enough and shortly into the race my entire legs were dead. On the good news I actually sprinted at the finish because I felt I had to do something to somewhat redeem myself from the rather crappy race.
Wednesday Oct 28, 2015 #
Note
ARX canceled due to weather
exercises 15:00 [3]
Core and leg strengthening
Tuesday Oct 27, 2015 #
exercises 20:00 [3]
Core and upper leg strengthening
map reading 10:00 [3]
Monday Oct 26, 2015 #
40:00 [3]
Easy cross country practice, a bit over 1 km warm up, which led into stretches and dynamic exercises. Then ran 5 or so laps of the track alternating between tempo pace and a light run roughly every minute. Finished it off with two 200m runs at race pace and picking up speed last 50m, and then a jog around the track and to the back doors of the school.
Sunday Oct 25, 2015 #
orienteering - General race (Peak-2-Peak) 57:47 [4] 6.5 km (8:53 / km)
I ran my cleanest race this year, the only thing I felt I needed a bit of improvement is when crossing thicker vegetation areas keeping on my mark, and I also felt I could have pushed myself more (and maybe not walk up majority of the big hills). My goals had been to make good attack points, thumb along as I was running, refold my map coming into each checkpoint and check my direction with a bearing, and to push my running speed (but I quickly scratched that when my legs were sore the moment I started).
running warm up/down (Peak-2-Peak) 10:00 [3]
Light jog and stretching
Friday Oct 23, 2015 #
20:00 [3]
A short workout today, 2 sets of 4x300m runs at race pace, followed by two 250m loops running hard (or end of race pace).
warm up/down 20:00 [3]
Thursday Oct 22, 2015 #
ARX 30:00 [4]
O-tervals tonight, we had 4 maps with 2-3 controls on each and forked legs in which we would just run hard for a map and rest walking to the next start. Made sure to fold my map and take a bearing out of each control checking my direction. Also made sure to visualize the features I would see, and also need to work on reading the map when running through the forest.
Wednesday Oct 21, 2015 #
race (City's) 25:17 [5] 7.2 km (3:31 / km)
I felt pretty good with my race because I took a bit off my time per kilometer from my last 5k race at Christie's, even tough my knee started hurting pretty early into the race, and my the end my shin, and right foot were also hurting. I finished 10th and are school was 3rd (...out of three complete teams), so we'll go on to SOSSA.
warm up/down 20:00 [3]
Warmup and a cooldown after running
ARX warm up/down 7:00 [3]
ARX 25:00 [4]
We ran a fairly tough loop (mainly due to the big hill), where part way we would look at a map, memorize the control and keep going to the finish where we would point to the correct control out of 5 or so options. Did 8 of these and then a final one memorizing every control.
Tuesday Oct 20, 2015 #
exercises 6:00 [3]
18:00 [3]
Easy 9 minute run out and back, before tomorrow's race
warm up/down 20:00 [3]
Jog down the road to our exercise, did some dynamic stretches. After the 18 minute run did 3 sets of strides and headed back up to the school.
Monday Oct 19, 2015 #
orienteering - General 40:00 [3]
Did a training map and focused on thumbing along and folding the map at each control. Didn't have any difficulty really, just didn't feel great with the constant start and stop when I got to the control checking to see if I'm in the right location. Next time I'll probably just assume I'm right and keep going.
Sunday Oct 18, 2015 #
orienteering - General warm up/down (Orienteering Clinic) 4:00:00 [1]
Helped at Meghan's Navigation Clinic.
Friday Oct 16, 2015 #
exercises 7:00 [3]
A bit of core and leg strengthening
Thursday Oct 15, 2015 #
intervals 23:00 [4]
Run a kilometer up the rail trail at race pace, take a rest and run back at race pace. Did this one more time.
ARX 30:00 [4]
Did four short sprint follow-the-line courses around Canterbury hills. Worked on flow and need to improve on thumbing along as I run.
ARX warm up/down 20:00 [2]
2 warm up laps around Canterbury, did some dynamic stretching, and after the training did cool down run.
warm up/down 20:00 [2]
Easy warmup and stretching
Wednesday Oct 14, 2015 #
ARX 40:00 [3]
Worked on simplification and map memory, we would simplify the leg at the control and run the leg without looking at the map.
ARX warm up/down 20:00 [3]
Tuesday Oct 13, 2015 #
hills 25:00 [4]
warm up/down 30:00 [3]
exercises 10:00 [3]
core and strengthening
Sunday Oct 11, 2015 #
orienteering - General 50:00 [3]
Jogged over to the map from Saturday and did most of the controls in reverse order, made a few changes to avoid the thorns. Knees were hurting but did some exercises at home.
Saturday Oct 10, 2015 #
orienteering - General (map memory) 45:00 [3]
Fun exercise today where we would head to the first control, where the map to the 2nd would be placed at and so on. It was a good exercise since I felt I needed some work on visualizing the terrain and looking down at the map less. I felt pretty confident in my navigation and only looked at the map a few times; when either I had gotten to the control circle and thought it was on the wrong feature, or the thorns caused me to make a route change. Altogether went pretty well.
Thursday Oct 8, 2015 #
ARX 45:00 [3]
Corridor exercise
Wednesday Oct 7, 2015 #
race 17:55 [5] 5.0 km (3:35 / km)
Marauder invitational cross country meet. I had an alright race today, I got trapped pretty far back in the start, and my knees started hurting 1.5 km into the course which slowed me down a bit (guess a sign I should probably start doing strengthen exercises).
Monday Oct 5, 2015 #
intervals 40:00 [4]
Saturday Oct 3, 2015 #
running 1:15:00 [4] 12.0 km (6:15 / km)
Warmed up, did some stretches and ran to the Chedoke stairs where I ran up them 4 times and headed back (also did Nancy Green on the way there and back).
Friday Oct 2, 2015 #
orienteering - General race (Corn maze) 17:12 [4]
Surprisingly tricky. I found you really had to slow down your running to keep track of all the turns (a lesson I never really learned) and plan ahead the routes fully before leaving controls. I ended up skipping a control but it was fun.
orienteering - General race (Corn maze) 24:20 [4]
Thursday Oct 1, 2015 #
ARX 1:00:00 [3]
Simple practice on punching controls, followed by some relocation practice.