Training Log Archive: markgIn the 31 days ending Aug 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||
Friday Aug 31, 2007 #
Event: Barebones
Wednesday Aug 29, 2007 #
Orienteering 41:26 [4] 5.4 km (7:40 / km) +160m 6:41 / km
shoes: VJ Integrator
1hr score event at Edworthy Park. Would have completed all the controls ... but I didn't see a super-easy, close control on the map and missed 10pts. Oh well, it was a beautiful evening and a nice course. 6.6km running distance, took it a bit easy most of the time and only really pushed up the hills.
For the very first time I saw a snake while orienteering. I was just running down one of the little tracks and noticed it lying across the track, so of course instinct kicked in and I launched myself over it. Then after collecting myself I stopped to check it out. Little brown thing, about 50cm long, with a pale stripe down its length. Ironic that I never a snake while orienteering in Australia but nice at the same time given the more venomous nature of the Aussie ones.
For the very first time I saw a snake while orienteering. I was just running down one of the little tracks and noticed it lying across the track, so of course instinct kicked in and I launched myself over it. Then after collecting myself I stopped to check it out. Little brown thing, about 50cm long, with a pale stripe down its length. Ironic that I never a snake while orienteering in Australia but nice at the same time given the more venomous nature of the Aussie ones.
Tuesday Aug 28, 2007 #
Strength & Conditioning 1:00:00 [3]
shoes: Adidas Supernova Control
Usual at the UoC gym, good to get out of the house and do something ...
Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Adidas Supernova Control
To and from the gym.
Friday Aug 24, 2007 #
Note
Drive home via Jasper and Icefields Parkway. Mountain goats but no bears.
Thursday Aug 23, 2007 #
Note
Hiked up to Kinney Lake at the base of Mt Robson. Nice 8.6km walk with lunch by the lake. No bears.
Wednesday Aug 22, 2007 #
Running 19:16 [3] 3.0 km (6:25 / km) +135m 5:15 / km
shoes: Asics Gel 2100
Quick run before breaky in the forest beside our B&B. Studiously avoided the trails which the B&B proprietor said would get me lost ... wouldn't want that ...
Another nice forest with some fun single track. I think I should move to BC. Still no bears.
Blair Trewin style trivia: the next-door neighbours of the B&B (at the time) apparently won their age categories at the WMOC held in Alberta a few years ago.
Drove to Mt Robson.
Another nice forest with some fun single track. I think I should move to BC. Still no bears.
Blair Trewin style trivia: the next-door neighbours of the B&B (at the time) apparently won their age categories at the WMOC held in Alberta a few years ago.
Drove to Mt Robson.
Tuesday Aug 21, 2007 #
Note
Drove from Prince Rupert to Prince George. Bits of nice scenery but mostly just a boring forest drive. No bears.
Monday Aug 20, 2007 #
Note
Caught the ferry from Port Hardy to Prince Rupert. Nice scenery, saw some humpbacks, played some scrabble.
Sunday Aug 19, 2007 #
Running 1:16:45 [3] 11.5 km (6:40 / km) +245m 6:02 / km
shoes: Nike Free Trail 5.0
Run from motel in Campbell River up the Campbell River to some nice waterfalls. Another beautiful trail, with a good hill on the way up. Flew down on the way back, great fun.
Afterwards went to the local medical clinic and got some antibiotics for a sinus infection. Then drove to Port Hardy in the north of Vancouver Is.
Went for an evening walk in the woods and had a close encounter with a bear. We think, anyway, because we saw some tracks and heard some big rustling noises but didn't actually see the bear. Left the woods with our tails between our legs.
Afterwards went to the local medical clinic and got some antibiotics for a sinus infection. Then drove to Port Hardy in the north of Vancouver Is.
Went for an evening walk in the woods and had a close encounter with a bear. We think, anyway, because we saw some tracks and heard some big rustling noises but didn't actually see the bear. Left the woods with our tails between our legs.
Saturday Aug 18, 2007 #
Note
In Campbell River. Did an inferior bear/whale watching boat tour; didn't see either but did see a few bald eagles and some seals.
Friday Aug 17, 2007 #
Note
Supposed to do a sweet boat tour near Tofino to watch bears and wolves but it was pouring and the tour was cancelled. Drove straight to Campbell River. Sinuses still crap.
Thursday Aug 16, 2007 #
Note
Some easy walking in Tofino area. Head still stuffy and giving me headaches.
Wednesday Aug 15, 2007 #
Running 48:45 [3] 8.6 km (5:40 / km) +60m 5:29 / km
shoes: Nike Free Trail 5.0
Feeling better again so another early morning run, this time I was determined to run through some of the Pacific Spirit park. After getting there via a less than optimal route, ran through the park for about 15min and it was stunning. Such beautiful forest and lovely trails, and I had it all to myself. Would kill to have a forest like this close to my house.
Caught the ferry from Horseshoe Bay to Nanaimo and then drove to Tofino.
Caught the ferry from Horseshoe Bay to Nanaimo and then drove to Tofino.
Tuesday Aug 14, 2007 #
Running 33:00 [3] 4.7 km (7:01 / km) +80m 6:28 / km
shoes: Nike Free Trail 5.0
Felt better this morning and it was a beautiful day when I woke up so took off for a quick run. Around the north end of the UBC down trail 6 to Wreck Beach (didn't realise it was clothing optional until later, promise), along to trail 3 and then back up to UBC. A bunch of stops to admire the view. Uni campus looks like fantastic sprint orienteering.
Monday Aug 13, 2007 #
Note
(sick)
Cold a little better. Drove from Summerland to accommodation at UBC in Vancouver.
Sunday Aug 12, 2007 #
Note
(sick)
Cold in full swing today. Went to a classic car museum with heaps of funky 40s and 50s American cars.
Saturday Aug 11, 2007 #
Note
(sick)
First day of holiday with the in-laws, drove from Calgary to Summerland in the Okanagan. Have a sore throat. First time I've driven west past Lake Louise; absolutely fantastic scenery down that way. Will have to try to get back here for some hiking/cycling/skiing.
Friday Aug 10, 2007 #
Note
Still no time for training but a nice roast lamb at Nicki's with dessert by Patrick. Think I'm getting a sore throat.
Thursday Aug 9, 2007 #
Note
No time today.
Wednesday Aug 8, 2007 #
Orienteering 46:30 [4] 5.7 km (8:09 / km) +185m 7:01 / km
shoes: VJ Integrator
Score event at Nose Hill. To steal a phrase from Brent, "what a gong show!", ie, didn't concentrate and made a bunch of stupid mistakes. Ended up doing a 5.7km point-to-point route but with probably an extra 1km of mistakes.
Tuesday Aug 7, 2007 #
Note
Headed out for a lunchtime run, late and hungry after working too long, with a twitchy left-hammy, and a stitch-like thing going on. Got pissed off. Went back to work. Sick of niggly f@#n problems.
Strength & Conditioning 1:00:00 [3]
shoes: Adidas Supernova Control
Cranked it up to 3 sets tonight (of 12 or 15) because I must have been to the gym at least once in the last month:
3 x 15 single leg press @ 40kg
3 x 15 crunches
3 min back raises
3 x 15 knee raises
3 x 12 seated row @ 60
3 x 15 leg extensions (last 30°)
3 x 15 press (machine) @ something embarrasingly small
2 x 12 single leg calf raises @ just the weight of the squat machine
5, 3, 1 chin ups — I remember being able to do about 12 once :(
3 x 15 single leg press @ 40kg
3 x 15 crunches
3 min back raises
3 x 15 knee raises
3 x 12 seated row @ 60
3 x 15 leg extensions (last 30°)
3 x 15 press (machine) @ something embarrasingly small
2 x 12 single leg calf raises @ just the weight of the squat machine
5, 3, 1 chin ups — I remember being able to do about 12 once :(
Monday Aug 6, 2007 #
Running long 1:25:49 [3] 16.0 km (5:22 / km) +230m 5:00 / km
shoes: Asics Gel 2100
Another day's training that didn't quite work out! After deciding I wasn't able to go scrambling with Nicki, Patrick, Jason and Bill, I planned a nice 2 hr run down to the river, along the Douglas Fir Trail, through Edworthy Park and home. It was a nice day, a bit cooler than the average for the last couple of weeks and my legs felt good for the first time in a while.
I started to tire running back down the river from Edworthy after about 15km but I was heading for a pick-me-up at the Extreme Bean so was keeping my pace up and then a bastard hornet stings me. Ouch! So I bailed to the Extreme Bean, called Megan to drive me home, and put a cold drink on the sting. It hurt for the rest of the day. Really glad it was only one. Little bastard …
I started to tire running back down the river from Edworthy after about 15km but I was heading for a pick-me-up at the Extreme Bean so was keeping my pace up and then a bastard hornet stings me. Ouch! So I bailed to the Extreme Bean, called Megan to drive me home, and put a cold drink on the sting. It hurt for the rest of the day. Really glad it was only one. Little bastard …
Sunday Aug 5, 2007 #
Note
Took the in-laws up to Banff Springs today for the Sunday brunch and gorged ourselves silly over 2.5 hours. Was keen to do a run around Banff beforehand and work up more of an appetite but there wasn't enough time. Also planned to do some hills in the evening but all that food caught up with me and, feeling a bit sick, decided to have a nap instead. No dinner needed tonight …
Saturday Aug 4, 2007 #
Running 35:00 [2] 6.5 km (5:23 / km) +35m 5:15 / km
shoes: Nike Free Trail 5.0
Easy mornin' jog. Still cool and plenty of shade. Nice.
Note
Tried to go the UoC gym but they decided to close at 5:30 rather than the advertised 6pm.
Friday Aug 3, 2007 #
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Supernova Control
Jog over to the park above the 12 Ave SE bridge over the Elbow Rv.
Running Drills 30:00 [3] 2.8 km (10:43 / km) +40m 10:00 / km
shoes: Adidas Supernova Control
3 times up the hill at the park, jog down
3 × 60m skipping, 25m jog, 60m strides
3 × 60m high knees, 25m jog, 60m strides
3 × 60m bounding, 25m jog, 60m strides
Had a good couple of minutes rest between each, enjoying the limited shade and the breeze. Good to be out of the office.
3 × 60m skipping, 25m jog, 60m strides
3 × 60m high knees, 25m jog, 60m strides
3 × 60m bounding, 25m jog, 60m strides
Had a good couple of minutes rest between each, enjoying the limited shade and the breeze. Good to be out of the office.
Thursday Aug 2, 2007 #
Note
Back to see Ian at Tower Physio today. He's given me a pair of core shorts to demo. They're a compression short with special construction to support and promote proper core activation. Will be super-interesting to see if this helps with my hammy.
Wednesday Aug 1, 2007 #
Running 28:00 [2] 4.8 km (5:50 / km)
shoes: Nike Free Trail 5.0
Easy relaxing run from work. Nice day and a bit cooler than in Saskatoon on the weekend. Threw in some strides at the end.
Running warm up/down 55:00 [3] 7.4 km (7:26 / km)
shoes: Nike Free Trail 5.0
From work across town to Sunnyside station (the only one running to the NW after a medical emergency at 8th St station), across UoC to the start of the sprint from the train, putting out controls for the warm-up sprint, and running home from UoC.
C • LRT 4
Orienteering race 12:24 [4] ** 2.4 km (5:10 / km) +20m 4:58 / km
spiked:14/14c shoes: Nike Free Trail 5.0
FWOC Sprint around UoC. Ran steady concentrating on flow and planning the control ahead.