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Training Log Archive: bigE

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running19 12:46:02 72.22(10:36) 116.22(6:35) 756
  Orienteering11 8:36:27 45.57(11:20) 73.33(7:03) 741
  Cycling2 1:27:20 11.36 18.29 44
  Total24 22:49:49 129.15 207.84 1541
  [1-5]24 22:47:00

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 
9 AM

Running 16:08 intensity: (10:27 @1) + (4:35 @2) + (1:06 @3) 1.65 km (9:48 / km) +70m 8:05 / km
ahr:155 max:183

Orienteering (Middle) 48:43 intensity: (5:29 @1) + (14:16 @2) + (28:58 @3) *** 5.54 km (8:48 / km) +200m 7:27 / km
ahr:166 max:193 shoes: La Sportiva Crosslite

Forgot to start my watch at the beginning. O-speed was over 10min/km. Didn't as sharp as I would have liked at the beginning of this one. Realized after the race that I wasn't checking my compass or the relative height of the control enough.RouteGadget
1 PM

Running warm up/down 9:43 intensity: (8:15 @1) + (1:28 @2) 1.22 km (7:59 / km) +39m 6:53 / km
ahr:126 max:167 shoes: La Sportiva Crosslite

Orienteering (Sprint) 19:55 intensity: (21 @1) + (3:04 @2) + (16:30 @3) 2.84 km (7:01 / km) +49m 6:28 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

A nice forest sprint. Felt a lot better at the beginning of this one. Right on the map flip the out of bounds area to the first control through me for a loop. Should have just gone straight, but instead I wanted to avoid going out of bounds and ended up off the side of hill in the thick green. Climbed back up the hill but didn't immediately realize I scrambled around the flag. Lost 2 minutes.RouteGadget

Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

Orienteering 30:00 [1] *** 4.0 km (7:30 / km)
shoes: Asics Gel 1150

Taking it easy enjoying the great terrain Hamilton has to offer...

Thursday Apr 28, 2011 #

5 PM

Running tempo 1:09:27 intensity: (40:53 @1) + (16:02 @2) + (12:32 @3) 9.03 km (7:41 / km) +173m 7:01 / km
ahr:153 max:192 shoes: Asics Gel 1150

4km threshold run with a lot of climb. Tried not to push too hard with the weekend coming up. Still not completely recovered. Heart rate stayed pretty high. Thinking that month I lazed around in late January early February is coming back to bite me.

Tuesday Apr 26, 2011 #

5 PM

Running intervals 1:13:24 intensity: (36:47 @1) + (29:57 @2) + (6:40 @3) 10.62 km (6:55 / km) +118m 6:33 / km
ahr:158 max:192 shoes: Asics Gel 1150

Authentic TNT with the Hamilton crew! Still pretty burnt from the weekend. Coach Hans had us doing meat and potato training... 1, 2, 3, 2, 1 minutes with 1 rec twice. I took them at recovery interval pace, if there is such a thing.

Sunday Apr 24, 2011 #

10 AM

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: La Sportiva Crosslite

Orienteering 28:24 intensity: (7:09 @1) + (14:34 @2) + (6:41 @3) **** 5.73 km (4:57 / km) +15m 4:54 / km
ahr:170 max:188 shoes: La Sportiva Crosslite

1 PM

Orienteering 43:03 intensity: (52 @1) + (10:43 @2) + (31:28 @3) **** 6.54 km (6:35 / km) +7m 6:33 / km
ahr:179 max:185 shoes: La Sportiva Crosslite

Running warm up/down (Control Pickup) 10:00 [1] 1.5 km (6:40 / km)
shoes: La Sportiva Crosslite


Course 1 - Splits

Friday Apr 22, 2011 #

1 PM

Running warm up/down 6 [1] 1.0 km (6 / km)
shoes: La Sportiva Crosslite

Orienteering (Cloud) 34:30 intensity: (1:07 @1) + (16:32 @2) + (16:51 @3) *** 5.32 km (6:29 / km) +112m 5:52 / km
ahr:177 max:188 shoes: La Sportiva Crosslite

A great first session of le Tour de Marteau! Great woods, great course, great orienteering. I did quite well, taking it relatively easy but still finished the course faster then everyone but Will who was apparently racing. A few hooks and hesitations but generally feeling sharp and fast.Map

Orienteering 20:52 intensity: (40 @1) + (18:42 @2) + (1:30 @3) *** 3.09 km (6:46 / km) +57m 6:11 / km
ahr:172 max:181 shoes: La Sportiva Crosslite

Stage 2 of le Tour. Pleased how well it went. Ribbons were purple this time so I could actually spot them.Map

Sunday Apr 17, 2011 #

10 AM

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Integrators

Orienteering 46:36 intensity: (1:20 @1) + (11:34 @2) + (33:42 @3) ** 8.22 km (5:40 / km) +14m 5:37 / km
ahr:179 max:189 shoes: Integrators

First B-meet of the season. Felt really strong, a little out of control. Fast and very fun.

MapGPS analysis shows massive blunder to #10!!! Aurgh, I had feared as much. Almost 4 minutes lost :'(

Silly deviation from compass bearing to #2 as well. Lost a whole minute there! Abysmal execution on 11-13. All errors accounted for under 40:00 was for sure possible. On the plus side O-speed was well under 7min/km without the errors.


Long Advanced - Splits

Saturday Apr 16, 2011 #

9 AM

Orienteering 1:12:22 intensity: (15:26 @1) + (44:56 @2) + (12:00 @3) *** 9.3 km (7:47 / km) +192m 7:03 / km
ahr:168 max:197 shoes: La Sportiva Crosslite

Good training with Robbie. Hills were a bit of a shock all though I felt strong. Something to remedy before WP.

Wednesday Apr 13, 2011 #

6 PM

Running intervals 1:23:34 intensity: (52:10 @1) + (30:02 @2) + (1:22 @3) 11.11 km (7:31 / km) +99m 7:12 / km
ahr:145 max:196 shoes: Asics Gel 1150

Fun intervals with the OOC boys and girls. Particularly liked the woods intervals. Was a little slow today but yesterday was a bit of an intensity workout.

Tuesday Apr 12, 2011 #

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics Gel 1150

Missed the train again today so decided to just run from Bayview. In the end I think I saved about a minute. Hard to go fast with two text books.
6 PM

Running warm up/down 10:09 intensity: (2:05 @0) + (8:04 @1) 1.26 km (8:02 / km) +3m 7:57 / km
ahr:138 max:157 shoes: La Sportiva Crosslite

Great TACO by Stefan. O-terval type training focusing on good compass work and a touch of pace counting. Really felt the grey matter heating up as I completed each interval. By #4 bearings were back on target, control taking smooth, head was up, full speed, almost no mistakes.

Decided to try recording each O-terval separately with the watch and batch enter but the end result is too messy.

Orienteering intervals 7:22 intensity: (1:53 @1) + (3:30 @2) + (1:59 @3) *** 1.06 km (6:57 / km) +11m 6:36 / km
ahr:169 max:183 shoes: La Sportiva Crosslite

Orienteering intervals 4:07 intensity: (14 @0) + (21 @1) + (1:33 @2) + (1:59 @3) *** 0.74 km (5:34 / km) +4m 5:25 / km
ahr:172 max:186 shoes: La Sportiva Crosslite

Orienteering intervals 9:46 intensity: (24 @1) + (4:20 @2) + (5:02 @3) *** 1.55 km (6:18 / km) +3m 6:14 / km
ahr:177 max:189 shoes: La Sportiva Crosslite

Orienteering intervals 5:00 intensity: (20 @0) + (4 @1) + (34 @2) + (4:02 @3) *** 0.81 km (6:09 / km) +3m 6:02 / km
ahr:178 max:188 shoes: La Sportiva Crosslite

Orienteering intervals 10:05 intensity: (10 @0) + (15 @1) + (30 @2) + (9:10 @3) *** 1.71 km (5:54 / km) +10m 5:44 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

Running 3:07 intensity: (52 @1) + (2:15 @2) 0.38 km (8:07 / km)
ahr:161 max:172 shoes: La Sportiva Crosslite

Orienteering intervals 9:01 intensity: (27 @1) + (20 @2) + (8:14 @3) *** 1.61 km (5:36 / km) +11m 5:25 / km
ahr:186 max:196 shoes: La Sportiva Crosslite

Monday Apr 11, 2011 #

4 PM

Running 43:34 intensity: (17:06 @1) + (26:28 @2) 7.73 km (5:38 / km) +26m 5:33 / km
ahr:152 max:178 shoes: Asics Gel 1150

First shorts run of 2011!!! Recovery type pace followed by some stretching. Legs feeling good. Was pretty zonked after yesterday. Love the heat!

Sunday Apr 10, 2011 #

9 AM

Running long 1:36:22 intensity: (1:33:05 @1) + (2:54 @2) + (23 @3) 15.17 km (6:21 / km) +74m 6:12 / km
ahr:137 max:184 shoes: Asics Gel 1150

Long run. Was pretty slow today.

Saturday Apr 9, 2011 #

12 PM

Cycling 42:20 intensity: (6:20 @1) + (20:27 @2) + (15:33 @3) 18.29 km (2:19 / km) +44m 2:17 / km
ahr:169 max:191 shoes: Clips

Biking to Robbie's and back. Turns out I recorded myself walking back and fourth between the garage to inflate the tires then stopped the watch when I actually left... got the track on the way back though.
1 PM

Orienteering 1:00:35 intensity: (16:17 @1) + (26:31 @2) + (17:47 @3) *** 8.08 km (7:30 / km) +29m 7:22 / km
ahr:166 max:195 shoes: La Sportiva Crosslite

Good technical training on McCarthy with Robbie. Sort of a mini-tour in preparation for Le Tour which is coming fast. Used Quick Route and my ownMap track for the first time. It's as awesome as I had hoped.

Running warm up/down 30:57 [2] 4.59 km (6:45 / km)
shoes: La Sportiva Crosslite

Friday Apr 8, 2011 #

Event: 2011 NorthEast Junior Training Camp
 

Thursday Apr 7, 2011 #

Cycling 45:00 [1]

Wednesday Apr 6, 2011 #

6 PM

Running 1:15:03 intensity: (45:00 @1) + (22:10 @2) + (7:48 @3) + (5 @4) 11.86 km (6:20 / km) +55m 6:11 / km
ahr:147 max:187 shoes: Asics Gel 1150

Tuesday Apr 5, 2011 #

2 PM

Running 27:12 intensity: (1:38 @1) + (16:39 @2) + (8:55 @3) 5.78 km (4:43 / km) +16m 4:39 / km
ahr:174 max:191 shoes: Asics Gel 1150

4 PM

Running 31:00 intensity: (21 @1) + (17:31 @2) + (13:08 @3) 5.89 km (5:16 / km) +24m 5:09 / km
ahr:178 max:188 shoes: Asics Gel 1150

6 PM

Orienteering intervals 1:06:06 intensity: (45:05 @1) + (10:03 @2) + (10:58 @3) *** 7.2 km (9:11 / km) +24m 9:02 / km
ahr:152 max:191 shoes: Asics Gel 1150

Tricky Sprint training by Robbie. Good way to kick off the OOC TACO sessions.

Monday Apr 4, 2011 #

Note

For the first time since December of 2008, 1151 races later, 150 hours of game play, bigE takes the Gold in a CF comp! First off I would like to thank my sponsors...

Just joking, about the sponsors anyway. Admittedly it was a forest sprint that was only 1.5km and had only 8 controls. My time was 10:48 which is the equivalent to 2:40 minutes real time. A short race and thus easier to do well. The map was created by this Swedish guy named Daynee who's conversions I've been focusing on. If all these factors hadn't been aligned just right I would have hit a tree or hooked a control and come 8th or 12.

ResultsNever the less, there it is, a new PB! Hopefully signs of good O-ing to come.

Sunday Apr 3, 2011 #

10 AM

Running long 1:27:06 intensity: (42:33 @1) + (32:26 @2) + (12:07 @3) ** 12.57 km (6:56 / km) +28m 6:51 / km
ahr:159 max:190 shoes: Asics Gel 1150

Long run with the Club.

Friday Apr 1, 2011 #

9 AM

Running 44:10 intensity: (35:43 @1) + (6:02 @2) + (2:25 @3) 6.56 km (6:44 / km) +31m 6:35 / km
ahr:119 max:165

Ran with Ian on his bike. Still a bit stiff.

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