Training Log Archive: falconIn the 12 days ending Jun 29, 2009:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||
Monday Jun 29, 2009 #
Road running 50:00 [2]
Early morning run: About 11k jog with Tom in Kamloops, along the river. Ankle felt better after 'therapy' last night. Beautiful morning.
Trail running 25:00 [1]
Walk/jog with Anita and Regnly in the forest behind the oval, more to shake off the stiffness from the drive than anything.
Sunday Jun 28, 2009 #
Orienteering race 1:39:43 [3]
PNWOF long. Seriously considered not running this one since the ankle was worse than the previous two days. Could almost run normally on the roads during warm-up and so started. Was slow and steady for most of it. The terrain was fun and I didn't make many mistakes. Knew exactly where #12 was since I had spent 6 min in that area yesterday. Was off on direction a few times and likely lost time from being sloppy in executing some long legs. (Micro-routes important enough that over simplifying penalized you.) Managed to finish 8 sec ahead of Magnus for 3rd and so got a nice keychain to show for my three days of racing. Really noticed the ankle for the last half of the race and it was quite swollen on the long drive home.
Trail running warm up/down 10:00 [1]
Saturday Jun 27, 2009 #
Orienteering race 49:53 [4]
PNWOF middle. Overall wasn't too bad a race aside from two controls. Ankle swelled up overnight from the sprint and so I had to be really careful on the hills. Missed about 1.5min on #8 - sure the slope below is not quite right. Then lost concentration on the way to #14 and lost 6 minutes. Ouch. Still can't quite understand it. Missed some small amounts of time at #s 3 and 11. Maybe 42 with a clean run so the running speed isn't so bad which is encouraging.
Orienteering warm up/down 35:00 [3]
Nice long warm-up since the start was delayed by 25 min. Luckily I had the model map and so I did some training since I had missed the model on Friday. Felt that the boulders and some cliffs were over represented and the knolls and some contour features were under represented. Generally a good quality map however.
Friday Jun 26, 2009 #
Trail running 22:00 [1]
Carpe diem run in Whistler - checked out the downhill bike trails - very cool. Can't wait to come back in September...
Orienteering race 19:44 [4]
PNWOF sprint. Long drive and long wait at the border. Started right away after arriving and luckily they held the start open for me. Ankle actually felt almost 100% on the way to the start and for the first half. Then I rolled it a bit on the way to #12. I think my placing wasn't bad at #11 but ended up a ways back in the end. Navigation not a problem, just slow.
Trail running warm up/down 10:00 [1]
Thursday Jun 25, 2009 #
Swimming 40:39 [3]
The usual 2k
Wednesday Jun 24, 2009 #
Trail running 20:00 [1]
walk/jog. Sore again.
Strength training 20:00 [0]
Evening trip with Anita.
Tuesday Jun 23, 2009 #
Bicycle commute 40:00 [1]
am 1/2 shift and noon meeting.
Trail running 1:03:00 [2]
Ankle survived but aggravated the swelling quite a bit. Half speed feels like 90% effort. Ugh.
Monday Jun 22, 2009 #
Swimming 41:10 [3]
2k front crawl.
Strength training 20:00 [1]
Mtn bike 1:00:00 [3]
Quick pace by Phil - Otway loops.
Sunday Jun 21, 2009 #
Trail running 30:00 [1]
Walk/jog by oval. Not sure if the ankle is really any better than earlier in the week...
Mtn bike 53:00 [3]
First ride at Pidherny this year. Nice X-C loop: oil drum, Pidherny Rd, 420, Dime Slot, $10 (up), Bukkake down to ditch pig.
Friday Jun 19, 2009 #
Swimming 40:53 [3]
Another 2k crawl.
Strength training 20:00 [1]
Mtn bike 1:00:00 [1]
Very easy ride with Anita at Otway - her 1st mtb ride of the season.
Bicycle commute 20:00 [1]
Thursday Jun 18, 2009 #
Trail running 30:00 [1]
Basically a walk/jog to test the ankle - still swollen enough to limit proper ROM.
Mtn bike 45:00 [3]
Quick ride through Otway with Pat and the dogs. Kept the pace up pretty much the whole way.
Road bike 45:00 [1]
Very easy ride with Anita to North Nechako to look at the mansions. Flatted on the way home.