Training Log Archive: markg

Event: Canadian Championships 2007 Saskatchewan
 

An epic mtb ride (for me at least) with Patrick starting at Canmore Nordic Centre. We didn't really start with a plan except to do some riding and then a trail run. However, we headed off on the Canmore-Banff trail and before we knew it we were in Banff and the run never happened. After about 20 min of riding around in Banff after we managed to lose each other we started on the way back via the Goat Creek trail. The trail broke me … This trail is a fairly smooth fire trail heading steadily up to a pass at the spray lakes (reservoir?) above Canmore, but with a bunch of downhills in case you wanted some more climb. Anyway, my legs had nothing left for climbing and Patrick had to dawdle alongside me as I spun (spinning sounds too fast) up in granny gear at a slow walking pace. Eventually we made it the pass and a nice view, and then it was fun, shooting down the gravel road back to the Nordic Centre. Really spectacular place to ride, beautiful views and lots of pretty forest.

Early on, where the Banff trail is getting technical and was heading downhill I had a funny stack. I'd hit the downhill going pretty quick and coped with all the roots and rocks for a while but began to find it difficult to keep my footing on the pedals, so I applyed the breaks to slow down, but then I really lost my footing and the ability to steer and went straight over a round, 15cm diameter rock which threw me forward over the handlebars. Managed a nice roll off my side over my pack and came away mostly unhurt, just a couple of scratches. Patrick was privileged to see my face (he was behind) as I flipped, would have been amusing.

Map

C • Epic ride 3

Got drafted to play dodge-ball at lunch with work's health and fitness push. Not much aerobic activity but probably did 100 half-arsed push-ups because they were the penalty for being hit/caught. Decent fun but have a feeling chest and shoulder muscles will be sore tomorrow!

Ran a course with Patrick set by Bill at Barrier Lake. We alternated navigating the short legs and then ran the long legs individually. I wasn't super focussed, making some minor bungles and a couple of bigger ones. Focussed better at the end and was pleased to spike a control in a technical section where I lost 3 min at the Alberta long champs last year. I was also happy with my pace compared to Patrick, though I have a feeling he had a bigger gear in reserve than I did. Definitely need to focus better next weekend.

Some core plus the elastic band hip exercises the physio just gave me.

FWOC middle distance grand prix at Fish Ck West; a really nice course set by Odd. Didn't quite have the run I was hoping for in the lead up to the COCs. Started on the wrong foot when I ran straight into the control but thought it wasn't the right one and then read the wrong control number. Figured it out after 10 seconds or so but it unsettled me and I felt like I was running to catch up after that. Spiked 2 and then ran off line as I headed to cross the creek, ended up having to run in the creek for about 50m — not a quick route. Then I navigated for number 11 instead of 4, but screwed that up, eventually found it and then realised it was the wrong control, and then ran to 4. Wasted 3+ mins. Then ran out of 4 off line wasting another 30 seconds. I settled down after that stringing the controls together pretty nicely. Then I lost a bit of time at each of the last 2 controls where I didn't read enough detail running into the control and thus got distracted by controls on a different course. About 7 mins of errors all up; should've broken 30 minutes.

Some orienteering intervals in the dark at UoC. Didn't take a headlamp and so relied on the street lights which made it challenging to read the map sometimes. Pushed hard, trying to get my legs turning over quickly.

Running to and from the UoC

A variety of stuff at UoC gym, first time in a while so I felt weak and pathetic.