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Training Log Archive: bigE

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Cycling23 15:35:00
  Running18 11:16:53 79.16(8:33) 127.4(5:19)
  Orienteering11 7:36:05 34.05(13:24) 54.8(8:19) 400
  Tai Chi3 4:30:00
  Strength1 20:00
  Total38 39:17:58 113.21 182.2 400

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Wednesday Mar 31, 2010 #

11 AM

Cycling 30:00 [1]

5 PM

Running 1:00:00 [1] 12.0 km (5:00 / km)
shoes: Asics Gel-1150

Run with Emily. Shorts weather!
9 PM

Cycling 30:00 [1]

Tuesday Mar 30, 2010 #

Cycling 40:00 [1]
(rest day)

Few. Legs are tight. Time to stretch.

Monday Mar 29, 2010 #

Running 28:00 [1] 5.7 km (4:55 / km)
shoes: Asics Gel-1150

Running 28:30 [1] 5.7 km (5:00 / km)
shoes: Asics Gel-1150

Tai Chi 1:30:00 [1]

Perfecting the Long. Only problem is it's so long that there's only enough time in the class to finish it three or four times.

Sunday Mar 28, 2010 #

9 AM

Orienteering 40:30 [3] **** 5.2 km (7:47 / km)
shoes: Integrators

Second Denmark training. Had some troubles on this course. Neglected to warm up and I paid the consequences. Lost 2:15 between control #1 and #6. Both times because of bad route choice. Caught Carl and Emily to control #14 and got excited. Everything else went very smoothly.
12 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics Gel-1150

Wasn't going to make the same mistake from the morning.

Orienteering (Sprint) 18:53 [3] *** 3.2 km (5:54 / km)
shoes: Asics Gel-1150

First half of the course was parkland. Second half however was all technical forest. This was a great way to finish the weekend. As Gueorgiou would say, "Full speed, no mistakes."

I had fun racing this course, especially the last controls among the complex rock and topographic detail. The coaches did a great job with this event, wrapping the weekend up with yet another quality training.

C • I'm blushing :) 2

Sprint - Long - Splits

Sunday Morning - Long - Splits

Saturday Mar 27, 2010 #

9 AM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Integrators

Shadowed Zach around an orange course. Personally I think he's ready for green.
10 AM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics Gel-1150

Running race 10:56 [4] 3.0 km (3:39 / km)
shoes: Asics Gel-1150

I consider this to be my first official 3k. Sure I've run a few before but none of them were really legitimate. I was a little bit skeptical about running a time trial on a track during an orienteering training camp, however in the end I really enjoyed running in a group. Turns out Andrew, Keith and I are all about the same speed.

Andrew took off in the beginning and I think Keith was just behind me. I set the pace for the first 2.5 laps at the front of the second pack. At first it sounded like there was a mob behind me, but this slowly faded off. We passed a few of the quick starters. Around lap 3 Kieth passed me and I latched in behind him for the rest of the race. We slowly caught up to Andrew completing most of the second half of the race together. We hit the last two laps and Keith started to lay it down. I planned on making a move myself but wasn't able to challenge Keith. We finished the race one second apart. Andrew was soon to follow. Funnest time trial I've ever run.
1 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Integrators

Orienteering 28:27 [3] **** 5.5 km (5:10 / km)
shoes: Integrators

Control taking exercise. The first and my favourite training of the whole weekend. I was second only to Ross, 3:50 behind. A few small things here and there but I had no mistakes over 30 seconds. I ran this as hard as I could. Might have shaved off 1:30 of mistakes and hesitations but no more then that.

3 PM

Orienteering long 41:30 [3] **** 5.2 km (7:59 / km)
shoes: Integrators

Denmark training. As I am not going to Denmark I focused more on my orienteering. Simplifying and maintaining good speed, flowing through the controls.

3000m run - Splits

Friday Mar 26, 2010 #

Event: 2010 NorthEast Junior Training Camp
 

Cycling 40:00 [1]

Thursday Mar 25, 2010 #

Cycling 35:00 [1]

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics Gel-1150

Orienteering intervals 30:00 [3] *** 4.0 km (7:30 / km)
shoes: Asics Gel-1150

O-tervals with Jeff on Carleton. Fun.

Wednesday Mar 24, 2010 #

Note

Passed my driving test thisaft. Makes it that much easier to get to all of the A-meets we have planned for this spring ; )
C • clear the sidewalks! 3

Cycling 35:00 [1]

Tuesday Mar 23, 2010 #

Running 30:00 [1] 5.6 km (5:21 / km)
shoes: Asics Gel-1150

A nice run home followed by a long stretching session to get the legs back in gear. Been sitting on the couch too long.
C • couch 1

Monday Mar 22, 2010 #

Cycling 40:00 [3]

Tai Chi 1:30:00 [1]

Sunday Mar 21, 2010 #

Cycling 40:00 [1]

The last week hasn't been so good for me. Pretty much recovered now. Time to pick things up in time for the camp coming up!

Friday Mar 19, 2010 #

Cycling 40:00 [1]

Thursday Mar 18, 2010 #

Cycling 40:00 [1]

Starting to flatline here. Been resting and nursing a tender throat.

Strength 20:00 [3]

Wednesday Mar 17, 2010 #

Cycling 40:00 [1]

Tuesday Mar 16, 2010 #

Cycling 40:00 [1]

Monday Mar 15, 2010 #

Cycling 40:00 [1]

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 
9 AM

Running warm up/down 32:00 [2] 5.4 km (5:56 / km)
shoes: Integrators

Orienteering intervals (K2 Hell O-tervals) 38:45 [3] *** 4.4 km (8:48 / km) +400m 6:03 / km
shoes: Integrators

Awesome exercise by Hammer. Ran up K2 (a big mountain) and Orienteered down. Tough but very fun.
C • The K2 Champ! 8
1 PM

Running warm up/down 16 [1] 2.6 km (6 / km)
shoes: Integrators

Orienteering (World Record Course) 53:00 [3] *** 7.0 km (7:34 / km)
shoes: Integrators

Perfect way to finish a weekend of hard training. Despite the excessive millage of the last two days I felt ok in the woods. Only one or two hesitations.

Can't wait for the North East Junior Training Camp! After this weekend, I feel ready for anything.

Saturday Mar 13, 2010 #

9 AM

Running 1:20:00 [2] 15.6 km (5:08 / km)
shoes: Asics Gel-1150

Orienteering 30:00 [2] ** 3.4 km (8:49 / km)
shoes: Asics Gel-1150

3 PM

Orienteering 30:00 [2] *** 3.4 km (8:49 / km)
shoes: Integrators

Running warm up/down 20:00 [1] 3.6 km (5:33 / km)
shoes: Integrators

Thursday Mar 11, 2010 #

Cycling 40:00 [3]

Broke a real sweat for the first time this year. By real I mean, dripping down you forehead and stinging your eyes real. It's getting warmer everyday.

Running 57:11 [1] 11.0 km (5:12 / km)
shoes: Asics Gel-1130

Easy run with Emily. Legs were stiffer then expected. Have to limber up for this weekend.

Wednesday Mar 10, 2010 #

Cycling 50:00 [1]

Tuesday Mar 9, 2010 #

Cycling 40:00 [1]

C • Hamilton 3
3 PM

Running tempo 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Asics Gel-1130

From Carleton to the NAC and back.

3X10 5 rec
2X7 3 rec

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Gel-1130

Monday Mar 8, 2010 #

Cycling 40:00 [1]

Sunday Mar 7, 2010 #

Orienteering 1:10:00 [1] ** 6.5 km (10:46 / km)
shoes: Asics Gel-1130

Lac Beauchamp. Thanks to the Teutsch's for driving me up. Softer then yesterday but still excellent training.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Asics Gel-1130

Cycling 1:15:00 [1]

Saturday Mar 6, 2010 #

9 AM

Orienteering (O-Intervals) 1:15:00 [1] *** 7.0 km (10:43 / km)
shoes: Asics Gel-1130


Kanata Lakes with Emily. Visibility was unprecedentedly good. Snow was crusty and speed was sufficiently quick to make the excercise well worth while. Awsome to get some legitamite orienteering in this early.
C • nice work 4

Running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Asics Gel-1130

Friday Mar 5, 2010 #

Cycling 40:00 [1]

Thursday Mar 4, 2010 #

Cycling 40:00 [1]

Running 1:00:00 [1] 11.0 km (5:27 / km)
shoes: Asics Gel-1130

Thursday run with Jeff. This time along the canal.

Wednesday Mar 3, 2010 #

Cycling 40:00 [1]

Running long 1:15:00 [1] 14.0 km (5:21 / km)
shoes: Asics Gel-1130

Tuesday Mar 2, 2010 #

Cycling 40:00 [1]

Monday Mar 1, 2010 #

Cycling 40:00 [1]

Tai Chi 1:30:00 [1]

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