Report on the week that was: - A good start to proper fall training, but needing improvement. - Having a plan at the start of the week with what I was going to do was a big help with getting out the door motivation, will continue that. - I should have gotten out for at least one of the two workouts that were scheduled on Friday. - I need to start doing intensity again. - I need to do more orienteering specific things
Without further ado, the plan for this week: M - Recovery Run (45min easy). Studying for Geography Midterm Tomorrow. T - Interval Session (3x5 minutes up the west side of Academy Hill, total of 1.25 hours). SAGE AGM!!! Geography Midterm Today, start studying for Bio Lab Exam if time permits. W - Rest Day. Crunch Study Time for Bio Lab Exam. T - 30min warm up/run. Kezoras Bodyweigth strength leg routine + core.
If Going home this weekend: F - Easy Run (45min), Armchair S - Ski Practice S - Mountain Bike Ride (1.5-2 hours)
If not going home this weekend: F - Long Run S - Short Orienteering Session on rough map of Academy Hill + Core, commute to/from church on bike (40min), S - Long Bike Ride (2-3 Hours) with mapping (1-1.5 hours) of another section of waterfront.
Too much studying, not enough accomplished. My back is really tight, trying to roll it out. This week is going to suck until Thursday evening. So much to do, should have done more on Saturday/Friday evening.
Running10:00  1.37 km (7:17 / km) +50m6:10 / km
Running my bike down to the University/Rachel's Dorm/Seth's Dorm.
Pump #2 - The bike repair station at the university - Pump was broken. Pump #3 - Seth's dorm - he wasn't home. Pump #4 - Rachel's dorm - she was about to leave, but she let me use her pump. Thanks!!!!!!!!!!!
Biking (Road) 15:00  5.9 km (2:33 / km) +21m2:30 / km
Biking to church (only arrived half an hour late despite the tire fiasco).
Biking (Road) 1:40:07  26.78 km (3:44 / km) +278m3:33 / km
Easy ride from the church through Rutland, toodling down the Mission Creek Greenway (it is nice, but lots of people). Checked out the Mission Recreation Park (finally found out where the H20 Pool is), and then home on the usual route up and over Dilworth Mountain then up Academy Hill.
Now I have to do homework and finish up my HPP application. It's gonna be a great afternoon/evening.
Strength (Upper Body) 5:00 
When your bike tires are low, you pump them up before you ride. That's what I tried to do. Unofrtunately, my pump was busted (didn't know until now), and as I tried to pump up the tire, it happily let all the remaining air out. Turns out that no matter how hard/fast you pump, you can't beat air that is trying to get out.
Running1:03:56 10.47 km (6:06 / km) +316m5:18 / km
Run around Academy and found a new trail on the west side after running through the upper part of the school. Ran on the rail trail as well for the first time, which I think is technically not yet open. Finished off winding through some of the trails on the east side of academy hill. Did 3 accelerations throughout the run, one slightly uphill, one slightly downhill, and one flat.
Running long 1:16:24  12.06 km (6:20 / km) +217m5:49 / km
Long easy run around Academy Hill and the aquaduct trail north of UBCO with my roommate Justin.
A little bit shorter than my training plan at the start of the week said I should do, but I was hungry because I started my run a bit late. That said, considering the weather earlier in the day, I'm glad I didn't run earlier. Here is the view from my balcony in the early afternoon.