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Training Log Archive: bigE

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Orienteering	15	12:25:03	59.11	(12:36)	95.13	(7:50)	1821
Running	10	4:57:00	23.76	(12:30)	38.24	(7:46)	644
Cycling	6	3:08:18	23.21		37.35		192
Mountain Biking	3	2:47:14	26.1	(6:24)	42.0	(3:59)	230
Strength	1	1:00:00
Total	21	24:17:35	132.19		212.73		2887
[1-5]	20	22:45:18

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Thursday Jun 30, 2011 #

10 PM

Orienteering long (Line-O) 1:26:22 [0] ***** 9.72 km (8:53 / km) +254m 7:52 / km
shoes: La Sportiva Crosslite

Epic 10km Line-O on Long Lake. Got completely lost at the 6km mark then spent the next 15 minutes trying to relocate. As it turns out I was close to where I thought I was the whole time but just couldn't find contact. Otherwise felt great! Lot's of speed and strength, and no problems orienteering.

You can be running with 100% confidence up here when all of a sudden you find yourself completely lost. There's very little margin of error. Can't get enough of this map. Going to be very sad when it's time to go.

Wednesday Jun 29, 2011 #

10 PM

Running intervals (Hills) 1:00:00 ** 7.4 km (8:07 / km) +472m 6:09 / km
shoes: La Sportiva Crosslite

Tough Hill climbing/map memorization training by Brent. Really quite enjoyed this one. Definitely one to try back home some time.

Monday Jun 27, 2011 #

7 PM

Cycling 30:00 [2] 9.74 km (3:05 / km) +50m 3:00 / km

Down and back up the hill. I love cutting through the trails around Hidden Pond just before getting home. Nothing like a quick burst of technical mountain biking at the end of a long days commute.

Orienteering 26:29 [2] *** 3.61 km (7:20 / km) +66m 6:44 / km
shoes: La Sportiva Crosslite

Had some time before the others finished so went back out and reran some of the legs I'd had trouble with before.

Orienteering 32:48 [3] *** 4.23 km (7:46 / km) +78m 7:06 / km
shoes: La Sportiva Crosslite

Fun course by Ross on Northern Mac. Had some odd troubles in a few spots. Suspect the sluggish compass needle in the far North hemisphere might be throwing me.

Running 1:00:00 [1] * 7.0 km (8:34 / km)
shoes: La Sportiva Crosslite

Set up then oversaw Yukon beginners training for Jenn.

Cycling 20:00 [2] 7.85 km (2:33 / km)

Bike down the hill to Mount Mac

Sunday Jun 26, 2011 #

10 PM

Orienteering 1:11:00 *** 7.85 km (9:03 / km) +223m 7:55 / km
shoes: Asics Gel-1150

Fun O-tervals by Brent. Felt good today. Quick and accurate on the hill. Was shadowed on the first interval and ran really well. Definitely my favourite exercise on Mount Mac so far. Some nice woods too.

Thursday Jun 23, 2011 #

9 PM

Mountain Biking 1:00:12 [3] 11.77 km (5:07 / km) +208m 4:42 / km

Went cross country back up the hill. Can't get over how awesome it is here in Whitehorse. Good orienteering, awesome biking both mountain and road. The Yukon is turning out to be as awesome as I'd dared hope!

Orienteering 14:44 [1] *** 2.0 km (7:23 / km) +21m 7:01 / km
shoes: La Sportiva Crosslite

Very light recovery type orienteering.

Cycling 22:30 [2] 7.76 km (2:54 / km) +84m 2:45 / km

Down the hill to speed training.

Wednesday Jun 22, 2011 #

9 PM

Orienteering long 1:22:39 **** 9.99 km (8:16 / km) +218m 7:27 / km
shoes: La Sportiva Crosslite

Great course and really enjoyed the race but very disappointed with my performance. Felt like I could have destroyed that course but instead I was hanging on by my fingernails. Realized afterwords that I was probably very dehydrated from all the sugary juice I guzzled at the sendoff party for all the JWOC juniors. I've always had a sweet tooth and having it effect my performance is super frustrating. Definitely cutting back on my sugar intake from here on.

Running warm up/down 5:26 [0] 0.9 km (6:03 / km) +1m 6:01 / km
shoes: La Sportiva Crosslite

Quick Warm up before Yukon Long Champs. Psyched to actually race on Long Lake but feeling a bit off.

Monday Jun 20, 2011 #

5 PM

Cycling 40:00 [2]

7 PM

Running warm up/down 14:04 [1] 1.82 km (7:45 / km) +47m 6:52 / km
shoes: La Sportiva Crosslite

Orienteering 53:24 [3] *** 7.82 km (6:50 / km) +63m 6:34 / km
shoes: La Sportiva Crosslite

Good technical training on a 1:15000. Ran it pretty hard. Up until #7 I thought I was doing ok but in actual fact I lost a total of seven whole minutes in hesitations, hooks and wandering in the wrong direction. Despite all this I am relatively happy with this one. Caught Graham to #1 and the resulting head games were a struggle to control. I almost got away four times but for various small mistakes, usually taking the control. Then to #7 I decided to go straight just for fun and almost executed brilliantly but missed the control due to lack of a solid attackpoint.

Of the nine controls I botched seven. I will be careful about the control taking on Wednesday. The bearings on the other hand went pretty well. #2 is a perfect example of what I was trying to avoid. It worked out in the end but I wasn't trying to aim off. The rest of the legs went very well.

All in all, this kind of training is exactly what I need. I'm gonna miss all the JWOC folks pushing me from behind and pulling me from in front.

Thursday Jun 16, 2011 #

7 PM

Running warm up/down 14:24 [2] 1.93 km (7:28 / km) +12m 7:14 / km
shoes: La Sportiva Crosslite

Orienteering 25:06 [2] *** 3.56 km (7:03 / km) +34m 6:43 / km
shoes: La Sportiva Crosslite

My cleanest run here yet. Still had some time loss but was much cleaner. Went a bit slower in the beginning. GPS says min/km was averaging around 6 where as on some previous trainings it was dropping under 6 regularly. The only red sections involving mistakes are a few hesitations approaching #4 and after getting sucked off my bearing to #7. I was worried I had screwed that one up more then I had but turns out I was pretty much dead on until the descent. This is great feedback! Exactly what I was hoping to improve.

Running warm up/down 12:08 [1] 1.51 km (8:02 / km) +1m 8:00 / km
shoes: La Sportiva Crosslite

Cycling 30:00 [1]

Tuesday Jun 14, 2011 #

7 PM

Orienteering 29:46 [2] **** 3.84 km (7:46 / km) +51m 7:17 / km
shoes: La Sportiva Crosslite

Took a second shot at the War Eagle training. Went a bit better this time but still had troubles.

Orienteering 20:39 [2] **** 2.03 km (10:11 / km) +5m 10:04 / km
shoes: La Sportiva Crosslite

Went back to the tricky section and did it a third time slower. Less speed made it way easier to control. Think I maybe just need a bit more familiarity with this kind of terrain. We're getting another shot at the suttle knolls and abundant boulders on Thursday.

Cycling warm up/down 15:00 [1]

Monday Jun 13, 2011 #

3 PM

Cycling warm up/down 30:48 12.0 km (2:34 / km) +58m 2:30 / km
ahr:131 max:165

Running warm up/down 12:45 1.9 km (6:43 / km) +5m 6:38 / km
ahr:153 max:180

Orienteering 40:32 **** 4.54 km (8:56 / km) +66m 8:19 / km
ahr:163 max:186 shoes: La Sportiva Crosslite

An attempt at orienteering on War Eagle. Was surprised how much trouble I had in the technical sections at the end. Suspecting I'm letting the veg push me around too much. Going to try again tomorrow and work on more efficient bearings.QuickRoute

C • compass 2

Sunday Jun 12, 2011 #

7 PM

Orienteering intervals 58:18 *** 7.11 km (8:12 / km) +296m 6:47 / km
ahr:166 max:192 shoes: La Sportiva Crosslite

A fun workout with all the Yukon crew. Played Fox and the Hare with Graeme. Hare runs off and hangs three ribbons and the Fox persues after a minute. Made for an intense workout.

C • Hare! 3

Saturday Jun 11, 2011 #

12 PM

Mountain Biking 1:00:14 [1] 11.58 km (5:12 / km) +22m 5:09 / km

Went for an easy ride across the street. Fun little area with tons of trails. Still have a few corners yet to be explored.

Thursday Jun 9, 2011 #

7 PM

Running warm up/down 10:55 1.65 km (6:37 / km) +72m 5:26 / km
ahr:154 max:173 shoes: La Sportiva Crosslite

Orienteering (Middle) 27:00 ***** 3.93 km (6:53 / km) +106m 6:03 / km
ahr:179 max:189 shoes: La Sportiva Crosslite

Raced the 2004 COC short. Ran it in exactly 27 minutes. Had one ~2 minute error on #5 and maybe another 40 seconds on #9 but otherwise a very strong run.

Wednesday Jun 8, 2011 #

6 PM

Running warm up/down 12:37 1.94 km (6:30 / km) +2m 6:28 / km
ahr:149 max:179 shoes: La Sportiva Crosslite

Orienteering (Middle) 34:18 **** 6.66 km (5:09 / km) +20m 5:04 / km
ahr:176 max:188 shoes: La Sportiva Crosslite

Yukon Champs Middle distance. Had a pretty good race but lost it all on a tricky control #5. I was reasonably fast on most of the controls but I lack the competative edge on these super flat vague type terrains. More practice with compass is necessary.

My mistake on #5 was lack of confidence in my own bearing. I probably would have spotted the flag if I'd just kept on going but I was afraid I'd gone too far and missed the trail, which was my catching feature. The trails here are super vague but in retrospect I was paying enough attention that I for sure wouldn't have missed it. Just lack of confidence. Was thrown of at the start triangle and my start was resultingly rough. I've been getting better about resetting after a mistake but still have some work to do.RouteGadget

Tuesday Jun 7, 2011 #

5 PM

Orienteering 1:00:29 ***** 6.48 km (9:20 / km) +205m 8:04 / km
ahr:157 max:177 shoes: La Sportiva Crosslite

Ran some old training maps on Long Lake that Nesta had lying around in the house. Feeling a bit tired today. Took it easy on the uphills but tried running fast on the flat and down hill legs. Everything went well. Had no problems most of the time and was pleased how confident I was when I hit the control locations even though there were no flags. Excited to actually race here on Thursday.

Monday Jun 6, 2011 #

7 PM

Running warm up/down 21:32 3.0 km (7:11 / km) +7m 7:06 / km
ahr:144 max:180 shoes: La Sportiva Crosslite

Orienteering (Sprint) 13:02 *** 2.99 km (4:21 / km) +15m 4:15 / km
ahr:186 max:193 shoes: La Sportiva Crosslite

Raced around an old Western's Sprint course. Did pretty good but was a full 40 seconds slower then Graeme. While picking up controls and compairing routes I realized I had lost 5 seconds here, 10 seconds there, etc...

It was a good practice by Ross, reinforcing that my urban orienteering could be much improved.

Sunday Jun 5, 2011 #

10 AM

Strength 1:00:00 [2]

Hiking up Mt. Lorne with a mixed crowd of locals and all the other training center attendees. There were a few sections not recommended for the feint of heart or clumsy feet but for the most part it was not too difficult physically or mentally. It was quite long though. Round trip was about 22km. Took us 7 hours with occasional stops and lunch. Elevation gain was somewhere around 1000m.

The photo bellow is my favourite shot taken by Graham. Lee is the one posing in the photo. You can see another good shot of me leading the train on the decent here. This is about the only time I was leading the whole hike. I was practically a slow poke compaired to the Yukoners who seem to be veterans of all things outdoorsy.

C • Photo 2

Saturday Jun 4, 2011 #

Note

Tested some local cliffs. It was raining by the time we arrived and the rocks were kind of wet so we only stayed for one climb.

1 PM

Mountain Biking (Legit) 46:48 18.65 km (2:31 / km)
ahr:141 max:179

Went Mountain biking with Brent. Wow! All of the mountain biking I have done, was in preparation for my arrival here. I never really thought the Granny gear was that important. That is no longer the case...

The whole ride pretty much consisted of a long hill climb followed by a long descent. Steep in spots, curvy and softish single track that wound down the foothills of a mountain. Very fast, very fun. The bike I borrowed, out of necessity, had everything: disc brakes, full suspension, the whole package. There's a seemingly endless supply of trails here... Looking forward to more of this.

C • Sounds spectacular....keep ... 1

Friday Jun 3, 2011 #

5 PM

Orienteering 1:08:27 *** 8.79 km (7:47 / km) +100m 7:22 / km
ahr:152 max:180 shoes: La Sportiva Crosslite

A first taste at Yukon College. My side hill technique could use some finessing... Conditions here are brilliant. Perfect temeprature. Air is completely dry. Forest is fast. No shortage of big hills and jaw dropping views.

Looking forward to the good stuff still to come.

Wednesday Jun 1, 2011 #

6 PM

Running intervals 1:13:09 9.21 km (7:57 / km) +25m 7:50 / km
shoes: Asics Hyperspeed 4

Last Wednesday session with the OOC running squad :'(

I will miss you guys. Train hard while I'm gone!

C • Train hard while you're gone ;) 2

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