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Training Log: dbakker

In the last 7 days:

activity # timemileskm+m
  Running5 3:14:32 16.48 26.52 349
  Streching/Rolling3 1:15:00
  Orienteering3 1:11:00 6.03(11:46) 9.7(7:19) 156
  Armchair-O1 25:00
  Strength1 20:00
  Total10 6:25:32 22.51 36.22 505
  [1-5]7 4:45:32
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Friday Feb 23 #

Note
(rest day)

Looking at a farily high volume weekend and legs are still a little tired out, so opted for a post-apocalypse-midterm rest day.

Also wrote up a blog post on part 1 of Sprint Camp: https://davidbakker99.wordpress.com/

Found my Garmin charger! I had put it in with the GoPro mounts bag...

Thursday Feb 22 #

3 PM

Running 1:15:00 [1] 12.0 km (6:15 / km)

Run out to and back from Glenmore to get some fruits and veggies. Ended up getting some other groceries as well (including some fruit juice), so backpack was a little heavy on the way back.

Feeling alright, back is a little tight despite the rolling (lots of studying this week for a bunch of midterms doesn't help), and shin still a little sore but getting better I think.

Garmin battery died mid-run, so will have to dig through everything tonight/tomorrow to find the charger.

Wednesday Feb 21 #

Note

GoPro Video footage from Sprint Camp weekend (unedited, if anyone wants to make a cool video using the footage please go ahead!)

https://drive.google.com/drive/folders/1sIqFPf7ZPv...
9 AM

Armchair-O 25:00 [0]

Going back through sprint camp maps.
4 PM

Running 1:02:05 [1] 7.67 km (8:06 / km) +134m 7:27 / km

Very slow run in the snow. Seeing as it's been the coldest week of the winter thus far in Kelowna, and with limited snow lately, I Brought my skates down to the pond to see if it was possible to skate on it under the couple of inches of snow. Sadly, it wasn't - no nice surface on the ice anywhere, just a gradual transition from snow to ice. So decided to leave the backpack with the skates on the edge of the pond, and make some GPS shapes and lines on the pond - rather interesting to see how close the GPS is. It did better than I thought it would.

New plan is for a longer run tomorrow over to Glenmore and pick up some fruits and veggies at the grocery store. Was planning on running up north to the larger lake north of the airport and skating some GPS art on it, but based on the surface of the pond today that won't happen. Might try skiing it this weekend though depending on conditions.

I seem to have forgotten my GPS charger somewhere - either at home or at Woods, although I didn't use it at all at in Vancouver so would be surprised if I left it there.
9 PM

Strength 20:00 [1]

Streching/Rolling 40:00 [0]

20min of rolling out tight spots in my back with tennis balls, then 20 minutes of stretching - mostly legs.

Tuesday Feb 20 #

8 PM

Running 44:27 [1] 6.85 km (6:29 / km) +215m 5:37 / km

Easy recovery run around Academy in the dark. Right shin feeling sore when running where I bruised it falling at BCIT on the weekend. Right foot doing ok, but a little sore as well. Need to stretch before I got to bed tonight.
11 PM

Streching/Rolling 25:00 [0]

Post studying and blogging stretching.

Monday Feb 19 #

Note
(rest day)

I have some thoughts about an email I got today, but still thinking about things a bit, so will probably write about it when I have time tomorrow. Not sure if it will be a private note or not.

Sunday Feb 18 #

Streching/Rolling 10:00 [0]

9 AM

Orienteering 34:40 [2] 4.39 km (7:54 / km) +43m 7:32 / km

5 Level map of SFU. Very tricky at first, completely blue control 4, but started to figure it out after that. Very fun, enjoyable race. Would love to do more stuff like this.
10 AM

Orienteering 19:20 [3] 3.35 km (5:47 / km) +62m 5:17 / km

SFU setup. Went fairly hard, but definitely holding back some due to the slippery conditions and banned spikes. A hesitation on 2 with the multi levels not reading ahead enough on the way to number 1, only around 5s loss. Small mistake in the first forest section going through the woods rather than out to the trail - 5s loss. Mistake from not reading control description on the impassable wall control I went inside instead of outside 8s loss or so. Didn't see the route to the right on the next control in time, so ten around, maybe a 5s loss. Mistake on the second last control going to the wrong side of the wall again.

Overall a fairly clean race, but a number of small mistakes were made that added up. Need to make sure that I read my control descriptions properly and regularly.

Running warm up/down 6:00 [1]

12 PM

Orienteering 17:00 [3] 1.97 km (8:38 / km) +51m 7:38 / km

Started my watch about half way through.

Started out the race well, bit didn't use the runners leg back into the central campus asd well add I should have. Got a little behind on reading ahead on the first loop of the hub control which lead to a small time loss add I excited a control a little in the wrong direction.

Happy with this race, but running speed was definitely lagging throughout it.

Running warm up/down 7:00 [1]

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Training Targets

Feb 12 – Mar 11 (28d)
Period 5 Training Goals
Running
+ Biking
+ Strength
+ Mapping
+ Hiking
+ Orienteering
+ Roller Skiing - Skate
+ Paddling
+ Roller Skiing - Classic
+ Games
+ Hill Bounding
+ Stationary Biking
+ Skiing - Classic
+ Skiing - Skate
+ Swimming
+ Other
+ Badminton
+ Ski Orienteering
+ Core Strength
+ Tennis
+ Stairs [1-5]
29:00:00
actual:10:48:1737%
projected:25:12:4086%
Mapping
+ Orienteering
+ Armchair-O
+ Ski Orienteering
6:00:00
actual:3:34:2659%
projected:8:20:21138%
Streching/Rolling 6:00:00
actual:2:20:0038%
projected:5:26:4090%

Nov 6–5 (365d)
Year Long Training Goals
Mapping
+ Orienteering
+ Armchair-O
+ Ski Orienteering
104:00:00
actual:14:33:5114%
projected:48:19:3646%
Running
+ Biking
+ Strength
+ Mapping
+ Hiking
+ Orienteering
+ Roller Skiing - Skate
+ Paddling
+ Roller Skiing - Classic
+ Games
+ Hill Bounding
+ Stationary Biking
+ Skiing - Classic
+ Skiing - Skate
+ Swimming
+ Other
+ Badminton
+ Ski Orienteering
+ Core Strength
+ Tennis
+ Stairs
367:00:00
actual:94:28:2725%
projected:313:28:5785%

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