Training Log Archive: dbakkerIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
8 PM
Running 1:02:57 10.63 km (5:55 / km) +286m 5:13 / km
ahr:138 max:165
Easy run trying to clear my thoughts - didn't work all that well. Papers are all done, time to start studying for finals.
Wednesday Nov 29, 2017 #
Note
(rest day)
And whaddya know, Geography paper done at 11:20pm. Plently of time to spare, it is due at 10:30am tomorrow. Could have procrastinated for longer!
Will get back to proper training for the next couple of days tomorrow - but late next week I have 4 exams across 5 days so that will be a little nightmareish.
Will get back to proper training for the next couple of days tomorrow - but late next week I have 4 exams across 5 days so that will be a little nightmareish.
Tuesday Nov 28, 2017 #
Note
(rest day)
Didn't get out today, busy alternating between pounding out a geography paper and procrastinating it.
Monday Nov 27, 2017 #
Note
One glance at the weekly map and I have a pretty good idea of what is going on, but time will tell. Last week's map seemed rather easy, I had it without any of the clues as well and no research (although I am taking Microbiology right now, so that might have had something to do with it...)
Geography paper is ticking along, starting from scratch, I blasted out just under 3 of 10 pages in about 3 hours this evening, and have 5 of at least 10 sources used, and another 3 or 4 found for some later paragraphs.
Geography paper is ticking along, starting from scratch, I blasted out just under 3 of 10 pages in about 3 hours this evening, and have 5 of at least 10 sources used, and another 3 or 4 found for some later paragraphs.
3 PM
Running 41:41 5.86 km (7:07 / km) +238m 5:55 / km
ahr:130 max:157
Easy recovery run around Academy Hill and a bit of the rail trail.
Geography paper isn't going well... need to buckle down now - only 2 days and this evening to go.
Geography paper isn't going well... need to buckle down now - only 2 days and this evening to go.
Sunday Nov 26, 2017 #
11 AM
Running long 1:49:58 14.68 km (7:29 / km) +489m 6:25 / km
ahr:131 max:165
Long and slow run with Rachel and David out to the north beyond Quail Ridge. Absolutely beautiful ponderosa pine forest with a little bit of fir in a few places. We jumped a few fences and bushed wacked (which had almost no bushes the forest was so nice) up to the top of the ridge, did a bit of a loop around some of the peaks on top of the ridge, and then ran back down through the forest. Unfortunately this area is on private land, otherwise would love to make a map of it - even though it is very steep.
Legs were doing well throughout almost all of it, but were hurting a fair bit coming up Academy at the end. Should probably be doing some more stretching and rolling tonight, getting a little behind on that.
And back to the second last grind of the semester... finishing off papers for the final week. I'm almost done by Bio Formal lab - just proofreading and a bit of editing left, but have my entire 8 page Geography assignment to go for Thursday. Gonna be a good week.
Legs were doing well throughout almost all of it, but were hurting a fair bit coming up Academy at the end. Should probably be doing some more stretching and rolling tonight, getting a little behind on that.
And back to the second last grind of the semester... finishing off papers for the final week. I'm almost done by Bio Formal lab - just proofreading and a bit of editing left, but have my entire 8 page Geography assignment to go for Thursday. Gonna be a good week.
11 PM
Streching/Rolling 10:00 [0]
Saturday Nov 25, 2017 #
2 AM
Mapping 1:41:53 3.45 km (29:32 / km) +146m 24:23 / km
A little bit of mapping this morning on Academy Hill, slowly chipping away, but still lots to do on this map. We'll see when the snow comes back, weather is looking good for more mapping this fall, but the next two weeks probably won't have much time for it.
5 PM
Running 25:00 [2] 5.06 km (4:57 / km) +28m 4:49 / km
Run down the hill to church in Rutland.
Running 28:55 [1] 4.96 km (5:50 / km) +128m 5:10 / km
Running back home up the hill.
Friday Nov 24, 2017 #
Note
(rest day)
Legs feeling pretty tired out, so figured I'd take the rest day today, so I can do more on the weekend. Besides, have a lot of papers to finish up for halfway through next week that haven't really been started yet...
Did a bit more drafting of the Kelowna Cultural District Map today. Slowly chipping away at it.
Did a bit more drafting of the Kelowna Cultural District Map today. Slowly chipping away at it.
Thursday Nov 23, 2017 #
3 PM
Running 1:31:11 15.25 km (5:59 / km) +360m 5:21 / km
ahr:144 max:165
Got out of my bio lab early by about 1 hour today, so got to run in the daylight! A nice change!
https://www.instagram.com/p/Bb3OR65nHEu/?taken-by=...
Ran out to Mt. Baldy (or is it Boucherie? I never can remember), walked up, down through a chunk of the trail network I'd never been on (I've covered almost everything on that hill now), then over on the roads to Glenmore, through some linear parks next to a creek (this was nicer than I thought it was going to be), then back onto the roads and back up through the agricultural land and down the other side, before climbing up and home to the top of Academy Hill.
Legs felt good for the first 12km or so (coicidentally this is how long most of my runs are), but the last 3km or so hurt a fair bit. Need to get this slightly longer run in at least once a week.
While living on the top of a hill provides a great view, it has the unfortunate side effect of making the last bit of your run easier impossible to accomplish.
Finally getting in a consistent training week. This needs to happen more often.
https://www.instagram.com/p/Bb3OR65nHEu/?taken-by=...
Ran out to Mt. Baldy (or is it Boucherie? I never can remember), walked up, down through a chunk of the trail network I'd never been on (I've covered almost everything on that hill now), then over on the roads to Glenmore, through some linear parks next to a creek (this was nicer than I thought it was going to be), then back onto the roads and back up through the agricultural land and down the other side, before climbing up and home to the top of Academy Hill.
Legs felt good for the first 12km or so (coicidentally this is how long most of my runs are), but the last 3km or so hurt a fair bit. Need to get this slightly longer run in at least once a week.
While living on the top of a hill provides a great view, it has the unfortunate side effect of making the last bit of your run easier impossible to accomplish.
Finally getting in a consistent training week. This needs to happen more often.
8 PM
Armchair-O 25:00 [0]
Did some armchair-o to procrasinate my homework.
My response to this terrain... uh what?
http://omaps.obelarus.net/show_map.php?user=hannar...
So I googled it, and it looks like this, talk about cool:
https://www.google.com/search?q=cretto+di+burri&am...
Some good mental gymnastics training wise on this next map, but also a good chance to play "what's not to standard" :)
http://news.worldofo.com/wp-content/uploads/2017/1...
And finished off in a rather special looking forest. Glad I didn't map this.
http://www.go78.org/doma/show_map.php?user=Maxime....
My response to this terrain... uh what?
http://omaps.obelarus.net/show_map.php?user=hannar...
So I googled it, and it looks like this, talk about cool:
https://www.google.com/search?q=cretto+di+burri&am...
Some good mental gymnastics training wise on this next map, but also a good chance to play "what's not to standard" :)
http://news.worldofo.com/wp-content/uploads/2017/1...
And finished off in a rather special looking forest. Glad I didn't map this.
http://www.go78.org/doma/show_map.php?user=Maxime....
11 PM
Streching/Rolling 10:00 [0]
Wednesday Nov 22, 2017 #
Strength 40:00 [1]
Finished my last Chem lab of the semester this afternoon, now I need to finish the write up.
Doing some more home strength. Back to the running routine tomorrow once I finish my bio lab.
Doing some more home strength. Back to the running routine tomorrow once I finish my bio lab.
Tuesday Nov 21, 2017 #
7 PM
Running 53:10 8.47 km (6:17 / km) +386m 5:07 / km
ahr:140 max:168
So I threw some age, weight, etc. data into an online generator and it threw out some heart rate zones, but it doesn't quite seem right. Zones today are from the auto-import of heart rate data based on these online zones. I only briefly felt like I got into zone 3 on some of the longer climbs, but definitely not for the 19 minutes and 44 seconds that this says. Looking for suggestions on how to get zones set up properly, or if I have to go get a bunch of testing done for that. I know for a fact that the HRM wasn't reading properly for about the first 7 minutes, so adjusted that section that was zone 0 into zone 1.
Running around Academy Hill. Started late enough in the day after tracking the radar all afternoon and managed to avoid the rain. Everything was wet and really muddy though. Felt pretty slow, legs are tired for no good reason.
Running around Academy Hill. Started late enough in the day after tracking the radar all afternoon and managed to avoid the rain. Everything was wet and really muddy though. Felt pretty slow, legs are tired for no good reason.
9 PM
Streching/Rolling 30:00 [0]
Monday Nov 20, 2017 #
3 PM
Running 1:05:42 [1] 11.7 km (5:37 / km) +210m 5:09 / km
ahr:139 max:164
Easy run around up through Quail Ridge to the northern end. A narrow road that looked accessible on google maps turned out to be private, so turned around and ran down through the airport business park and across the tracks to the old raildway line. South along the undeveloped rail trail under the highway, then up the hill and home.
Dug out the heart-rate monitor for today, didn't actually notice it while running which was nice. Now I just need to figure out how to set up my heart rate zones and whatnot so it import into attackpoint properly.
Dug out the heart-rate monitor for today, didn't actually notice it while running which was nice. Now I just need to figure out how to set up my heart rate zones and whatnot so it import into attackpoint properly.
Sunday Nov 19, 2017 #
Mapping 1:00:00 [0] 2.0 km (30:00 / km)
Since there is no snow again, but probably some coming shortly, I figured I'd do some fieldwork mapping today, and my legs are kind of tired from yesterday.
Started doing a chunk of Academy Hill that is all forested, but Bluetooth GPS is having connectivity issues again, so going to have to troubleshoot that now that I'm home and warm again. Very frustrating. Got a bit done, but not very much.
Started doing a chunk of Academy Hill that is all forested, but Bluetooth GPS is having connectivity issues again, so going to have to troubleshoot that now that I'm home and warm again. Very frustrating. Got a bit done, but not very much.
Saturday Nov 18, 2017 #
Note
Big new updates posted for the Okanagan Adventure Running Tournament. Interested in coming? Want more details? Then come click a button.
https://sage.whyjustrun.ca/events/view/3157
Here is a good old map sample from one of the maps I'm working on for the tourney.
And this isn't even close to the best part, I haven't finished most of the best areas yet. Plenty more samples of completed areas on that link up there.
https://sage.whyjustrun.ca/events/view/3157
Here is a good old map sample from one of the maps I'm working on for the tourney.
And this isn't even close to the best part, I haven't finished most of the best areas yet. Plenty more samples of completed areas on that link up there.
10 AM
Running 5:24 [1] 0.69 km (7:51 / km) +12m 7:12 / km
Run down to UBCO Transit exchange.
Running 27:50 [1] 2.85 km (9:47 / km) +12m 9:34 / km
Warm Up Run.
Orienteering 1:10:23 9.15 km (7:42 / km) +95m 7:19 / km
Orienteering course with tons of loops in Mission Creek Park. Rachel would put out controls for one loop, I would put out flags on the other, than switch and race while picking them up. Used control flags since another individual named David came and it was his first time orienteering. A fair bit of waiting for him between loops, but that just meant more recovery time.
I should really just stop trying to start and stop my GPS. I forget, almost invariably. So the time and distances are a bit of a guess....
I should really just stop trying to start and stop my GPS. I forget, almost invariably. So the time and distances are a bit of a guess....
Friday Nov 17, 2017 #
4 PM
Running 49:47 6.88 km (7:14 / km) +239m 6:10 / km
Run down to UBCO and around a bit, then did 2 intervals (inspired by Klepperton) up the singletrack mountain bike track to the north of UBCO. Steeper than I thought it was...
Midterms are done now (Finally!), so training should improve a bit for the next 2 weeks, drop off for a week (something about 4 exams in 5 days), and then be excellent for the rest of December.
Left in the remaining 2 weeks of school assignment wise:
- 2 Chem lab write-ups (1 this weekend)
- 1 Chem pre-lab (this weekend)
- 3 Bio Lab Assignments (2 this weekend)
- 1 Bio Formal Lab (6% of overall bio mark, start this weekend)
- 2 Bio Pre-Labs
- 1 Geography Assignment (worth 30% of overall Geography mark - so will be procrastinated)
- 1 Math Lab Group Project (6% of overall Calculus Mark - this weekend)
- About 4 short math assignments (all next weekend)
Midterms are done now (Finally!), so training should improve a bit for the next 2 weeks, drop off for a week (something about 4 exams in 5 days), and then be excellent for the rest of December.
Left in the remaining 2 weeks of school assignment wise:
- 2 Chem lab write-ups (1 this weekend)
- 1 Chem pre-lab (this weekend)
- 3 Bio Lab Assignments (2 this weekend)
- 1 Bio Formal Lab (6% of overall bio mark, start this weekend)
- 2 Bio Pre-Labs
- 1 Geography Assignment (worth 30% of overall Geography mark - so will be procrastinated)
- 1 Math Lab Group Project (6% of overall Calculus Mark - this weekend)
- About 4 short math assignments (all next weekend)
Thursday Nov 16, 2017 #
Note
(rest day)
When my roommates and I first moved into our apartment in September, we figured we should buy a plunger, but never did.
.
.
.
Today was the day where we dealt with the consequences of that decision.
.
.
.
Today was the day where we dealt with the consequences of that decision.
Tuesday Nov 14, 2017 #
4 PM
Running 57:50 11.07 km (5:14 / km) +261m 4:40 / km
Breaking up the studying with a run. Really nice day out, almost feels like March, with the last bit of the snow melting and a warm breeze.
Cell biology midterm tomorrow, microbi lab Thursday, and Organic Chemistry midterm Friday. Gonna be a great week.
Cell biology midterm tomorrow, microbi lab Thursday, and Organic Chemistry midterm Friday. Gonna be a great week.
Monday Nov 13, 2017 #
Note
slept:12.0 (rest day)
Caught up on sleep last night, still feeling kind of tired and worn down, but much better than yesterday. Will be back to training tomorrow and for the rest of the week, as much as 2 midterms this week allow me to.
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My training log is becoming slightly more viewed, which has it's ups and downs. I'm less likely to post more personal notes now, but just discovered the private note feature, which I am using for the first time today.
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My training log is becoming slightly more viewed, which has it's ups and downs. I'm less likely to post more personal notes now, but just discovered the private note feature, which I am using for the first time today.
Sunday Nov 12, 2017 #
3 PM
Orienteering 28:17 [2] 3.41 km (8:18 / km) +192m 6:29 / km
Orienteering in Park Hill on a course designed my Michael Svoboda (Thanks!). Good course, just wasn't there today mentally. Very distracted by school and other things going on in life, just couldn't stay focused. It was getting dark, raining, slippery with melting snow in the woods. Didn't think I was getting any benefit from the training, so bailed and just ran in the gathering dark for the next fifteen minutes to try and clear my head.
Next time, before I even go out for an orienteering exercise I need to:
1. Plan my day so I am out in daylight.
2. Stop and clear my head before starting the course - do a warm up even for a training just to get my head in the right mode.
Next time, before I even go out for an orienteering exercise I need to:
1. Plan my day so I am out in daylight.
2. Stop and clear my head before starting the course - do a warm up even for a training just to get my head in the right mode.
Running 12:02 [1] 1.88 km (6:23 / km) +31m 5:54 / km
Running trying to clear my head, didn't really work.
Saturday Nov 11, 2017 #
10 AM
Skiing - Skate 1:41:24 [1] 18.11 km (5:36 / km) +442m 4:59 / km
Ski up at Sovereign Lake with David and Rachel. Around Woodland Bell, back to Stadium, up World Cup and Lars Taylor to summit. Down to Black Prince Cabin and back to the Stadium on Carl Wylie Loop.
Great conditions, nice to get out for a ski.
Great conditions, nice to get out for a ski.
Friday Nov 10, 2017 #
Note
Is it just me being blind, or are everybody's flag counter widgets down on AP right now?
EDIT: It's just me. I recently switched ad blockers, the new one is now blocking the flag counter widgets.
EDIT: It's just me. I recently switched ad blockers, the new one is now blocking the flag counter widgets.
1 PM
Skiing - Classic 1:30:08 [1] 12.97 km (6:57 / km) +277m 6:17 / km
Skiing up at Larch Hills with Brian, Rachel, and David. No grooming had been done (other than one packing loop around the stadium), and Larch Hills road has yet to be closed - one truck up it today.
We used the truck track to speed things up a bit, and went up Larch Hills Road, Larch Lake Loop, around the North Hub, and down Sky Trail and then LH Road from the South Hub.
Nice to get out on skis for the first time this year. I stop skiing, and bam! a good snow and early winter happens. Just my luck.
We used the truck track to speed things up a bit, and went up Larch Hills Road, Larch Lake Loop, around the North Hub, and down Sky Trail and then LH Road from the South Hub.
Nice to get out on skis for the first time this year. I stop skiing, and bam! a good snow and early winter happens. Just my luck.
Wednesday Nov 8, 2017 #
1 PM
Armchair-O 15:00 [0]
Working through some of the most popular maps of the week on omaps.worldofo.com
One map from Switzerland with some really narrow complex alleyways, and another from Luxembourg with a really interesting mix of oddly shaped buildings, multi-level mapping, castles, and moats.
Luxembourg Direct Link
One map from Switzerland with some really narrow complex alleyways, and another from Luxembourg with a really interesting mix of oddly shaped buildings, multi-level mapping, castles, and moats.
Luxembourg Direct Link
C • Lux 5
8 PM
Running 43:30 [1] 6.69 km (6:30 / km) +250m 5:29 / km
Short and easy run in the dark to test out the new headlight. I'm very happy with it so far. Light was plenty bright enough, was comfortable on my head (I didn't notice the weight much/at all), and the batteries didn't die/short circuit since it was snowing out (albeit not that hard...).
Tuesday Nov 7, 2017 #
2 PM
Running 1:10:19 [1] 12.4 km (5:40 / km) +222m 5:12 / km
Running to the post office in Glenmore to pick up my new headlight. Not quite as far as I thought it was going to be, I was expecting around 16km. Didn't need to use the headlight today, no labs in the afternoon on Tuesdays so can run in the daylight. Tomorrow evening will probably be the first test of the new light.
Monday Nov 6, 2017 #
9 PM
Core Strength 15:00 [1]
Strength 35:00 [1]
Got stuck on my chem pre-lab (if anyone knows the reaction mechanism of vanillin with sodium borohydride please let me know asap!), so decided to do some strength. Reino Warm-Up, Kezoras at 80% (new record high I think? Still building up to 100% of it), then the usual bodyweight pushups, clamshells, etc.
In other news, my new headlight arrived in Kelowna, but I have to get to a post office that is 8km way to pick it up... so I guess tomorrow is a long run day. If I have time considering the amount of chem lab work I still have to do for Wednesday.
In other news, my new headlight arrived in Kelowna, but I have to get to a post office that is 8km way to pick it up... so I guess tomorrow is a long run day. If I have time considering the amount of chem lab work I still have to do for Wednesday.
Sunday Nov 5, 2017 #
Armchair-O 1:10:00 [0]
Estonia map study with Graeme and Will Critchley.
EDIT: This was actually Latvian map study.
EDIT: This was actually Latvian map study.
C • 2
4 PM
Running 1:02:07 [1] 11.17 km (5:34 / km) +200m 5:06 / km
Run in the dark down through some of Academy Hill, through UBCO, then out on the quail flume trail, and back through the flatter subdivision route. Stopped at Alexander's dorm on the way back to see if I should pick up my skibag that he brought down. Didn't need to, but ended up talking for about 1.5 hours with his roommate, a Canadian Citizen initially from Iran. Very interesting and far ranging conversation. Then ran home for dinner, better late than never I guess.
Saturday Nov 4, 2017 #
4 PM
Running 26:35 5.22 km (5:06 / km) +23m 4:59 / km
Run down to church in Rutland, too icy for the bike (which has a flat tire anyways, and no parts to fix it with....)
After yesterday with pretty clear roads, I decided not to use the spikes today. Bit of a mistake. Yesterday I was mostly on not very busy residential roads, so I could run on the pavement which was clear. Today, I was mostly on arterial roadways, and had to use the sidewalks... which they don't clear in Kelowna. Very icy and slippery. Innov8 X-Talon's were ok, but would have preferred the arctic talons.
Did a bit of speed between two roads on the way to Rutland, need to start doing intervals regularly, I'm really slow right now.
After yesterday with pretty clear roads, I decided not to use the spikes today. Bit of a mistake. Yesterday I was mostly on not very busy residential roads, so I could run on the pavement which was clear. Today, I was mostly on arterial roadways, and had to use the sidewalks... which they don't clear in Kelowna. Very icy and slippery. Innov8 X-Talon's were ok, but would have preferred the arctic talons.
Did a bit of speed between two roads on the way to Rutland, need to start doing intervals regularly, I'm really slow right now.
6 PM
Running 28:52 [1] 5.07 km (5:41 / km) +134m 5:02 / km
Waiting for my new headlight to arrive tomorrow, I'm looking forward to being able so see things in the dark and be seen by cars.
Friday Nov 3, 2017 #
Note
Ticking along on the computer based mapping that needs to get done in Kelowna for next year. Unfotunately, fieldwork looks to be on hold until March, unless the snow melts...
4 PM
Running 1:06:42 [1] 9.91 km (6:44 / km) +375m 5:40 / km
Run out to somewhere I've never been before. Unfortunately, I'm close to running out of places that I can run to in around an hour that I haven't visited yet, so I'm going to have to start taking transit.
Anyways, snow happened... and it's -5C all of a sudden. So it's kind of odd having to use spikes to go for a road run in the beginning of November.
Nice run, ran out along some roads and then up and around the top of Mount Baldy, which is around twice the climb as Quail Ridge in around the same amount of distance. A few people had been out on the trails there, so I was able to figure it out. Nobody on the non-commuter trails on Academy Hill though.
Anyways, snow happened... and it's -5C all of a sudden. So it's kind of odd having to use spikes to go for a road run in the beginning of November.
Nice run, ran out along some roads and then up and around the top of Mount Baldy, which is around twice the climb as Quail Ridge in around the same amount of distance. A few people had been out on the trails there, so I was able to figure it out. Nobody on the non-commuter trails on Academy Hill though.
Wednesday Nov 1, 2017 #
Note
(rest day)
Not because I need a rest day, but because of the midterm tomorrow So I'm busy studying.