Training Log Archive: LRIn the 30 days ending Sep 30, 2006:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||
Saturday Sep 30, 2006 #
Biking 1:35:00 [3]
Biking up Pass Creek road with Tom.
Nice rolling road and perfect weather.
Neat hippie farms at turnaround.
Nice rolling road and perfect weather.
Neat hippie farms at turnaround.
Friday Sep 29, 2006 #
Running 40:00 [3]
ahr:153 max:175
Run Miner's Loop after not being allowed to run at Black Jack and Centennial Trail due to a gas leak.
Did last 8 minutes at 95% get heart rate higher.
Did last 8 minutes at 95% get heart rate higher.
Wednesday Sep 27, 2006 #
Running 52:04 [4]
Hill Workout up Deer Hill.
Ran from soccer pitch after dropping Tiivo off. Was in the sights of a hunter but the orange hat put him off.
5x2min up hill, 2min recovery
Heart Rate
175, 176, 175, 175, 175
Not as hard as with Fred.
Ran from soccer pitch after dropping Tiivo off. Was in the sights of a hunter but the orange hat put him off.
5x2min up hill, 2min recovery
Heart Rate
175, 176, 175, 175, 175
Not as hard as with Fred.
Tuesday Sep 26, 2006 #
Running 43:51 [4]
ahr:159 max:176
Tempo run up Deer Park hill. Felt humidity for first time out here - warm. Still feeling sluggish after 7 Summits.
Sunday Sep 24, 2006 #
Running 1:10:00 [2]
ahr:140 max:172
Run trails with GPS at Black Jack.
Gibbards/Ophir/Copper/Jeldness/Gibbards/Pipeline
Couple speed sessions at end.
Gibbards/Ophir/Copper/Jeldness/Gibbards/Pipeline
Couple speed sessions at end.
Wednesday Sep 20, 2006 #
Running 4:15:55 [3]
ahr:156 max:178
Run the Seven Summits Trail w/Fred. What a trail ! -beautiful single track all the way. Started right at Nancy Greene Pass on the highway all the way to Cascade Highway. Felt the left knee tighten up on the downhills at the end and twinges of the calfs cramping on the uphills at the end. Otherwise it was great - decent weather - had cloud cover below us so the views were a bit obscured but still great.
Sunday Sep 17, 2006 #
Hiking 3:00:00 [1]
Hike Mt. Roberts w/JK. Beautiful weather and good views.
Saturday Sep 16, 2006 #
Orienteering 1:00:00 [1]
Set controls and check re-run prior to event.
Centennial Park.
Centennial Park.
Friday Sep 15, 2006 #
Orienteering 1:00:00 [1] ***
Mapping Centennial Park for event.
Thursday Sep 14, 2006 #
Hiking 3:00:00 [1]
Hike up Mount Roberts with friends.
Snowing at top, with trees covered with 1/2" of new snow.
Snowing at top, with trees covered with 1/2" of new snow.
Wednesday Sep 13, 2006 #
Orienteering 20:00 [1]
Mapping Centennial Park.
Good number of changes needed on map.
Good number of changes needed on map.
Tuesday Sep 12, 2006 #
Running 1:15:47 [2]
Run 10k course at Black Jack w/Fred.
High grass and stopped often to mark map and waypoints. Some good uphill runs.
Came out exactly at 10k.
High grass and stopped often to mark map and waypoints. Some good uphill runs.
Came out exactly at 10k.
Monday Sep 11, 2006 #
Running 41:34 [2]
Black Jack
Run 5k race loop with Fred. Used Forerunner to map and track distance. Frequently stopped and discussed distances and options.
Run 5k race loop with Fred. Used Forerunner to map and track distance. Frequently stopped and discussed distances and options.
Sunday Sep 10, 2006 #
Orienteering race 53:36 [4] ***** 3.8 km (14:06 / km) +205m 11:07 / km
spiked:3/11c
Brandywine Falls
Long (?) Course
Beautiful map and area - I enjoy this type of terrain - rocky and detailed. Not a great run but in comparison to others seemed OK. One large error at control #9 - where I was lost enroute to the control circle. Not sure what happened but encountered some features that did not match where I thought I was. Total time lost 10:15. Perfect race 43:15.
Long (?) Course
Beautiful map and area - I enjoy this type of terrain - rocky and detailed. Not a great run but in comparison to others seemed OK. One large error at control #9 - where I was lost enroute to the control circle. Not sure what happened but encountered some features that did not match where I thought I was. Total time lost 10:15. Perfect race 43:15.
Saturday Sep 9, 2006 #
Orienteering 12:25 [4] **** 1.1 km (11:17 / km) +50m 9:12 / km
spiked:7/13c
Sprint Race
Met lost Tiivo at control 2. Disrupted the race a bit but not too badly. Total errors about 2:30.
Perfect Time 9:55
Met lost Tiivo at control 2. Disrupted the race a bit but not too badly. Total errors about 2:30.
Perfect Time 9:55
Orienteering 30:02 [4] *** 2.2 km (13:39 / km) +80m 11:33 / km
spiked:5/10c
Middle Distance
Poor race. Made a parallel error on control #5 and was scratching my head for quite awhile. Was running with people and tried to lose them - ie. not completely in control. Forgot dibbler which required racing back to finish which added to fluster factor.Total errors 8:30. Perfect race 21:32
Poor race. Made a parallel error on control #5 and was scratching my head for quite awhile. Was running with people and tried to lose them - ie. not completely in control. Forgot dibbler which required racing back to finish which added to fluster factor.Total errors 8:30. Perfect race 21:32
Running 35:00 [2]
Shadow Tiivo in the afternoon Middle distance race.
Tiivo ran very well and seemed to be much more confident with me shadowing.
Include running to start for both starts.
Tiivo ran very well and seemed to be much more confident with me shadowing.
Include running to start for both starts.
Wednesday Sep 6, 2006 #
Running 1:02:51 [4]
ahr:152 max:181
Hill Work w/Fred
2min sprints up Deer Park Hill x 5
2min recovery
28C Quite warm
Heart rate at end of each split:
178,179,180,179,181
Felt good
2min sprints up Deer Park Hill x 5
2min recovery
28C Quite warm
Heart rate at end of each split:
178,179,180,179,181
Felt good
Tuesday Sep 5, 2006 #
Running 1:07:12 [3]
ahr:153 max:171
Black Jack
Ran trails with GPS for mapping. Hot 30C with long grass in the fields.
Ran trails with GPS for mapping. Hot 30C with long grass in the fields.
Monday Sep 4, 2006 #
Hiking 2:00:00 [1]
Explored mine shafts and walked over saddle to bottom of Red. Aanika has a migrane and we cut it short.
Sunday Sep 3, 2006 #
Running 52:00 [3]
ahr:160 max:175
Ran Deer Park Loop
Over top of Deer Park and down frontside.
Hit stop button on GPS instead of lap/split and shut down for half of run.
Hot weather 28C
Over top of Deer Park and down frontside.
Hit stop button on GPS instead of lap/split and shut down for half of run.
Hot weather 28C
Saturday Sep 2, 2006 #
Running 24:00 [4]
At Oslo hotel run treadmill.
Speed session with 400m sprints x 4
Speed session with 400m sprints x 4