Training Log Archive: dbakkerIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
4 PM
Streching/Rolling 15:00 [0]
Start Study, Stretch (Rolling), Study, Shop, Study, Supper, Study, Strength, Study, Snack, Study, Sleep.
Was going to go for a run, but it just didn't fit the alliteration.
PS: Microbio midterm on Thursday, cramming started today.
Was going to go for a run, but it just didn't fit the alliteration.
PS: Microbio midterm on Thursday, cramming started today.
9 PM
Strength 40:00 [1]
Warm-Up, Kezoras Leg Workout at 70%, push ups, dips, leg lifts, clam shells, etc.
Core Strength 10:00 [1]
Core after the rest of strength.
Monday Oct 30, 2017 #
9 AM
Streching/Rolling 15:00 [0]
My back has been crazy tight lately. Oddly my lower back is almost as bad as my upper, which is a change.
4 PM
Running 1:00:00 [1] 11.0 km (5:27 / km) +242m 4:55 / km
Nice run out through UBC and then the quail ridge trail, back up through the quail subdivision over the top and down the fire lane. Back through the pine forest of UBCO, through campus, and back up Academy Hill.
Feeling better, not coughing much today. Had some good snot rockets today though.
No, those distance and time numbers are not editted, although I did walk up the hill at the end to make them match nicely and get a bit of a cool down in.
Feeling better, not coughing much today. Had some good snot rockets today though.
No, those distance and time numbers are not editted, although I did walk up the hill at the end to make them match nicely and get a bit of a cool down in.
Sunday Oct 29, 2017 #
3 PM
Running 7:10 [1] 1.28 km (5:35 / km) +24m 5:06 / km
Run down to UBCO to meet up with Rachel and Alexander.
Running warm up/down 18:14 [1] 2.3 km (7:56 / km) +15m 7:42 / km
Warm up running along mission creek greenway.
Orienteering 49:17 [3] 5.72 km (8:37 / km) +60m 8:11 / km
O-Tervals in mission creek park with Rachel and Alexander. SO MUCH FUN!!!!! Getting out on a map was awesome, even better cause I didn't make it, and I have never used it!
Really nice terrain, park is just a little bit too small.
Made a fair number of mistakes, espescially when I started string together a couple good controls, I would let myself relax too much and stop focusing. Need to always be 100% present mentally, not get distracted by other people.
We alternated between doing interval starts of around 30sec, and mass starts.
Really nice terrain, park is just a little bit too small.
Made a fair number of mistakes, espescially when I started string together a couple good controls, I would let myself relax too much and stop focusing. Need to always be 100% present mentally, not get distracted by other people.
We alternated between doing interval starts of around 30sec, and mass starts.
Running warm up/down 8:12 [1] 1.07 km (7:39 / km) +8m 7:24 / km
Cool down.
Saturday Oct 28, 2017 #
8 AM
Mapping 1:20:01 3.19 km (25:03 / km) +182m 19:30 / km
Out with the tablet mapping the chunk of Academy Hill right below my apartment. Ended up just doing trails and fences today, will go back later for vegetation (should be pretty quick). It was hard in places deciding between symbols for major, distinct, indistinct, and not mapped.
1 PM
Streching/Rolling 20:00 [0]
(sick)
Rolling out my back while watching Stranger Things Season 2.
Friday Oct 27, 2017 #
Note
Hey! You hear about that new 3rd sprint thing happening for WOC? Well guess what's happening in Kelowna next spring. Meeting happened earlier this evening with positive results. Stay tuned...
3 PM
Running 1:09:18 [1] 10.47 km (6:37 / km) +347m 5:41 / km
Easy run around with Rachel, other David (I'm not referring to myself in 3rd person don't worry), and Alexander showing them some of the trails they haven't been on around Academy Hill.
Feeling better today, I caught up on sleep with 11 hours last night.
Feeling better today, I caught up on sleep with 11 hours last night.
Thursday Oct 26, 2017 #
Note
(sick)
Just kept progressively feeling worse throughout the school day, so naturally finished off my day with a lab exam in microbio. Don't think I did all that well....
Home for lots of rest, sleep and tea.
RIP training plan for this week.
Home for lots of rest, sleep and tea.
RIP training plan for this week.
Tuesday Oct 24, 2017 #
Note
(rest day)
I should have know that I wouldn't get out today. Turns out AGM's are fairly long, and so are lab write-ups and studying for lab exams.
A few key things that I am happy about from the AGM:
- We are changing the fee structure! Simplifying things, still have to hammer out some details.
- We have a spring schedule of Sunday events already!
- Assuming Rachel and Alexander are still on board OART is a go for the end of April.
- I more or less have a job for next spring
- I am now on the board of directors
- We are mapping more in Revelstoke next year, and now have representation from Revelstoke on the board!
- We are investigating a bulk order of compass that will be available for purchase at events.
A few key things that I am happy about from the AGM:
- We are changing the fee structure! Simplifying things, still have to hammer out some details.
- We have a spring schedule of Sunday events already!
- Assuming Rachel and Alexander are still on board OART is a go for the end of April.
- I more or less have a job for next spring
- I am now on the board of directors
- We are mapping more in Revelstoke next year, and now have representation from Revelstoke on the board!
- We are investigating a bulk order of compass that will be available for purchase at events.
11 PM
Streching/Rolling 30:00 [0]
Back and neck are really tightening up again. Must be studying too much. Might have to find a physio in Kelowna.
Monday Oct 23, 2017 #
3 PM
Running 45:34 [1] 6.97 km (6:32 / km) +273m 5:28 / km
Easy run on academy hill. Weekly training plan 1/1 so far. Now just gotta keep it going, while dealing with a lab exam, a big lab write-up, and a midterm over the next couple of days.
Sunday Oct 22, 2017 #
Note
Report on the week that was:
- A good start to proper fall training, but needing improvement.
- Having a plan at the start of the week with what I was going to do was a big help with getting out the door motivation, will continue that.
- I should have gotten out for at least one of the two workouts that were scheduled on Friday.
- I need to start doing intensity again.
- I need to do more orienteering specific things
Without further ado, the plan for this week:
M - Recovery Run (45min easy). Studying for Geography Midterm Tomorrow.
T - Interval Session (3x5 minutes up the west side of Academy Hill, total of 1.25 hours). SAGE AGM!!! Geography Midterm Today, start studying for Bio Lab Exam if time permits.
W - Rest Day. Crunch Study Time for Bio Lab Exam.
T - 30min warm up/run. Kezoras Bodyweigth strength leg routine + core.
If Going home this weekend:
F - Easy Run (45min), Armchair
S - Ski Practice
S - Mountain Bike Ride (1.5-2 hours)
If not going home this weekend:
F - Long Run
S - Short Orienteering Session on rough map of Academy Hill + Core, commute to/from church on bike (40min),
S - Long Bike Ride (2-3 Hours) with mapping (1-1.5 hours) of another section of waterfront.
- A good start to proper fall training, but needing improvement.
- Having a plan at the start of the week with what I was going to do was a big help with getting out the door motivation, will continue that.
- I should have gotten out for at least one of the two workouts that were scheduled on Friday.
- I need to start doing intensity again.
- I need to do more orienteering specific things
Without further ado, the plan for this week:
M - Recovery Run (45min easy). Studying for Geography Midterm Tomorrow.
T - Interval Session (3x5 minutes up the west side of Academy Hill, total of 1.25 hours). SAGE AGM!!! Geography Midterm Today, start studying for Bio Lab Exam if time permits.
W - Rest Day. Crunch Study Time for Bio Lab Exam.
T - 30min warm up/run. Kezoras Bodyweigth strength leg routine + core.
If Going home this weekend:
F - Easy Run (45min), Armchair
S - Ski Practice
S - Mountain Bike Ride (1.5-2 hours)
If not going home this weekend:
F - Long Run
S - Short Orienteering Session on rough map of Academy Hill + Core, commute to/from church on bike (40min),
S - Long Bike Ride (2-3 Hours) with mapping (1-1.5 hours) of another section of waterfront.
Streching/Rolling 15:00 [0]
Too much studying, not enough accomplished. My back is really tight, trying to roll it out. This week is going to suck until Thursday evening. So much to do, should have done more on Saturday/Friday evening.
#Regrets
#CauseEveryone'sUsingHashtagsAtTheBottomofTrainingLogsNow
#Regrets
#CauseEveryone'sUsingHashtagsAtTheBottomofTrainingLogsNow
10 AM
Running 10:00 [1] 1.37 km (7:17 / km) +50m 6:10 / km
Running my bike down to the University/Rachel's Dorm/Seth's Dorm.
Pump #2 - The bike repair station at the university - Pump was broken.
Pump #3 - Seth's dorm - he wasn't home.
Pump #4 - Rachel's dorm - she was about to leave, but she let me use her pump. Thanks!!!!!!!!!!!
Pump #2 - The bike repair station at the university - Pump was broken.
Pump #3 - Seth's dorm - he wasn't home.
Pump #4 - Rachel's dorm - she was about to leave, but she let me use her pump. Thanks!!!!!!!!!!!
Biking (Road) 15:00 [2] 5.9 km (2:33 / km) +21m 2:30 / km
Biking to church (only arrived half an hour late despite the tire fiasco).
Biking (Road) 1:40:07 [1] 26.78 km (3:44 / km) +278m 3:33 / km
Easy ride from the church through Rutland, toodling down the Mission Creek Greenway (it is nice, but lots of people). Checked out the Mission Recreation Park (finally found out where the H20 Pool is), and then home on the usual route up and over Dilworth Mountain then up Academy Hill.
Now I have to do homework and finish up my HPP application. It's gonna be a great afternoon/evening.
Now I have to do homework and finish up my HPP application. It's gonna be a great afternoon/evening.
Strength (Upper Body) 5:00 [5]
When your bike tires are low, you pump them up before you ride. That's what I tried to do. Unofrtunately, my pump was busted (didn't know until now), and as I tried to pump up the tire, it happily let all the remaining air out. Turns out that no matter how hard/fast you pump, you can't beat air that is trying to get out.
Saturday Oct 21, 2017 #
1 PM
Running 2:01:53 [1] 13.65 km (8:56 / km) +350m 7:55 / km
Run with Seth and Rachel below Little White. Really nice to get out in the snow!
Thursday Oct 19, 2017 #
5 PM
Running 1:03:56 10.47 km (6:06 / km) +316m 5:18 / km
Run around Academy and found a new trail on the west side after running through the upper part of the school. Ran on the rail trail as well for the first time, which I think is technically not yet open. Finished off winding through some of the trails on the east side of academy hill. Did 3 accelerations throughout the run, one slightly uphill, one slightly downhill, and one flat.
Wednesday Oct 18, 2017 #
Note
(rest day)
Studying day for math midterms tomorrow.
Streching/Rolling 15:00 [0]
Breaking up the studying with a bit of rolling out my back and some stretching of the legs.
Tuesday Oct 17, 2017 #
5 PM
Running long 1:16:24 [1] 12.06 km (6:20 / km) +217m 5:49 / km
Long easy run around Academy Hill and the aquaduct trail north of UBCO with my roommate Justin.
A little bit shorter than my training plan at the start of the week said I should do, but I was hungry because I started my run a bit late. That said, considering the weather earlier in the day, I'm glad I didn't run earlier. Here is the view from my balcony in the early afternoon.
Instagram Link Because I Couldn't Make an Embed Work
2/2 on workouts made this week. And tomorrow is a rest day so I should be able to get that one too. Now about that studying for my math midterm....
A little bit shorter than my training plan at the start of the week said I should do, but I was hungry because I started my run a bit late. That said, considering the weather earlier in the day, I'm glad I didn't run earlier. Here is the view from my balcony in the early afternoon.
Instagram Link Because I Couldn't Make an Embed Work
2/2 on workouts made this week. And tomorrow is a rest day so I should be able to get that one too. Now about that studying for my math midterm....
Monday Oct 16, 2017 #
Note
Got my organic chem midterm back. I made some really dumb mistakes, including a 1.5 mark mistake (test out of 31ish, but scaled to be out of 29) drawing a lewis dot diagram of all things. A couple of other silly little mistakes, a couple of good mistakes that I learned from.
Got a decent mark (90%), below where I want to be especially considering the mistakes I made. The class average, with the scaling, was a whopping 50.3%! Top mark in the class (who happens to be one of my roommates), had 28.5/29, or 98%.
Got a decent mark (90%), below where I want to be especially considering the mistakes I made. The class average, with the scaling, was a whopping 50.3%! Top mark in the class (who happens to be one of my roommates), had 28.5/29, or 98%.
8 PM
Running 26:07 [1] 4.46 km (5:51 / km) +159m 4:58 / km
Easy Run before strength. Switching Monday and Tuesday on the training plan.
9 PM
Core Strength 10:00 [1]
Strength 30:00 [1]
10 PM
Streching/Rolling 25:00 [0]
Sunday Oct 15, 2017 #
Note
In an attempt to inspire better training, I'm going to try planning out a training plan for the week now, and try to stick to it. We'll see how it works, and if I actually get out more I'll keep doing it.
Format:
Day (What's going on with school) - Planned activity type and amount
Monday (very little class time, some math homework/studying to do) - 1.5 Hour Run (explore over the fence north of Quail Ridge?). Drafting waterfront park map in spare time.
Tuesday (class from 8-12:30, no breaks. Some math studying to do, re-read labs for Wednesday and Thursday make sure everything is good with those) - Short Run (0.5 Hours), Kezoras Strength routine (35min), core strength (20min), strething
Wednesday (Class from 9:30 until 5, crunch study time for calculus midterm on Thursday) - Rest Day
Thursday (Class from 8 until 3:30 with no breaks, CALCULUS MIDTERM OF DOOM) - 1 Hour Run with some accelerations
Friday (another slacker day...class from 11:30 until 2:00). - 45 minute Morning Run, Kezoras Strength, Core Strength, stretching in the afternoon.
Saturday (2 prelabs to do, 1 lab write up. Math Lab questions). - Intervals with Rachel, or orienteering at Mission Creek Park. Might get switched with Sunday. Commute to/from church on the bike (40 minutes).
Sunday (start studying for Geography Midterm that's on Tuesday), Long Bike Ride ~1.5-2.5 Hours, or short run and mapping Academy Hill depending on energy levels. Might get switched with Saturday.
So I have a plan, now just have to stick to it. Not something I'm particularly good at.
Format:
Day (What's going on with school) - Planned activity type and amount
Monday (very little class time, some math homework/studying to do) - 1.5 Hour Run (explore over the fence north of Quail Ridge?). Drafting waterfront park map in spare time.
Tuesday (class from 8-12:30, no breaks. Some math studying to do, re-read labs for Wednesday and Thursday make sure everything is good with those) - Short Run (0.5 Hours), Kezoras Strength routine (35min), core strength (20min), strething
Wednesday (Class from 9:30 until 5, crunch study time for calculus midterm on Thursday) - Rest Day
Thursday (Class from 8 until 3:30 with no breaks, CALCULUS MIDTERM OF DOOM) - 1 Hour Run with some accelerations
Friday (another slacker day...class from 11:30 until 2:00). - 45 minute Morning Run, Kezoras Strength, Core Strength, stretching in the afternoon.
Saturday (2 prelabs to do, 1 lab write up. Math Lab questions). - Intervals with Rachel, or orienteering at Mission Creek Park. Might get switched with Sunday. Commute to/from church on the bike (40 minutes).
Sunday (start studying for Geography Midterm that's on Tuesday), Long Bike Ride ~1.5-2.5 Hours, or short run and mapping Academy Hill depending on energy levels. Might get switched with Saturday.
So I have a plan, now just have to stick to it. Not something I'm particularly good at.
10 AM
Biking (Road) 42:03 [1] 13.54 km (3:06 / km) +83m 3:01 / km
Bike to church in downtown Kelowna. Got Sutherland and Springfield roads mixed up, so took me an extra short loop to find it.
Biking (Road) 10:33 [1] 2.03 km (5:12 / km)
From church to the Waterfront/City Park.
Mapping 1:41:49 3.71 km (27:24 / km)
Mapping City Park in Kelowna. For those of you who just drive through Kelowna on the highway, it is the park that you can see from the bridge over Okanagan lake. That chunk of the map is now finished, now I need to expand into the cultural district, Delta Hotel, Waterfront Park, and Kelowna Bay resorts. Part of this is drafted, but most of it still needs to be done.
I worked on Academy hill drafting yesterday, so it just needs fieldwork and then another round of drafting now.
I worked on Academy hill drafting yesterday, so it just needs fieldwork and then another round of drafting now.
Biking (Road) 55:37 [1] 13.79 km (4:02 / km) +265m 3:41 / km
Ride home paralleling the soon to be made trail on another bike path, then up and through the saddle of Dillworth Mountain, down to the bottom of Academy Hill and up and home on Academy Way.
Saturday Oct 14, 2017 #
Note
I did nearly nothing useful today. Instead of studying for the math midterm next Thursday, doing the assignments that are due earlier in the week for math, I ended up doing nothing.
Successful procrastination methods today included:
- Making pancakes for lunch.
- Making cookies in the afternoon.
- Mapping from my desk around Academy Hill (I actually have to go do fieldwork now!)
- Incessantly checking attackpoint
- Youtubing
- Playing Piano (oh yes, Cam brought one down, so I now have a piano to play to de-stress when I have procrastinated too much)
- Mapping the Kelowna waterfront from my desk (I can probably still do computer drafting for another 10 hours on this one, it is a massive map good for probably three different events).
- Incessantly checking attackpoint
Somehow, I never even got out for a run/ride. Tomorrow I guess.
Successful procrastination methods today included:
- Making pancakes for lunch.
- Making cookies in the afternoon.
- Mapping from my desk around Academy Hill (I actually have to go do fieldwork now!)
- Incessantly checking attackpoint
- Youtubing
- Playing Piano (oh yes, Cam brought one down, so I now have a piano to play to de-stress when I have procrastinated too much)
- Mapping the Kelowna waterfront from my desk (I can probably still do computer drafting for another 10 hours on this one, it is a massive map good for probably three different events).
- Incessantly checking attackpoint
Somehow, I never even got out for a run/ride. Tomorrow I guess.
Friday Oct 13, 2017 #
Note
A slight aside, but results from my first midterm came back, it was microbiology.
Results were so bad/test covered material that we were not told to learn, so 6 marks were added to veryone grade (there were a total of 80). So roughly a bonus 7-8%. With the added percent, these here are some numbers:
Class (roughly 200 people) = 65% average
Subset of the class who are Okanagan College Transfer Students (four students) = 94% average. Thanks Mike!
Results were so bad/test covered material that we were not told to learn, so 6 marks were added to veryone grade (there were a total of 80). So roughly a bonus 7-8%. With the added percent, these here are some numbers:
Class (roughly 200 people) = 65% average
Subset of the class who are Okanagan College Transfer Students (four students) = 94% average. Thanks Mike!
3 PM
Running 48:03 [1] 7.84 km (6:08 / km) +182m 5:29 / km
Run with Rachel and David (from Smithers). Really nice to get out running with other people, and nice to meet someone new!
Strength 10:36 [1] 0.17 km (1:00:55 / km) +79m 18:38 / km
Running 27:49 [1] 3.8 km (7:19 / km) +192m 5:51 / km
Wednesday Oct 11, 2017 #
10 PM
Strength 30:00 [1]
Dyamic Warm up, Reino Leg Circuit at 60%, XC skier Bodyweight Core routine at roughly 70%. Stretched afterwards.
Didn't study for chem at all today. Thought the study session was the SL one, but turns out it was the CCU one with pizza. Oops. Guess I should go tomorrow to the SL one instead. On the plus side, finished off my geography assignment that is due tomorrow. Took a little longer than I thought it would. It's only worth 10%.
Didn't study for chem at all today. Thought the study session was the SL one, but turns out it was the CCU one with pizza. Oops. Guess I should go tomorrow to the SL one instead. On the plus side, finished off my geography assignment that is due tomorrow. Took a little longer than I thought it would. It's only worth 10%.
Core Strength 10:00 [1]
Streching/Rolling 15:00 [0]
Tuesday Oct 10, 2017 #
Running 54:00 8.5 km (6:21 / km)
Went for a run to procrastinate my Geography assignment and studying for a midterm on Friday. Ran around Academy Hill a bunch, found some new trails (not many left on my side of the hill that I haven't done now). Then did some dynamic warm-up exercises and was planning doing some intervals (4x2 minutes MAS), but legs were shot by the end of the second one so called that quits. Ran back down to the bottom of the hill and found the trails on the west side. Unfortunately there has been/is ongoing construction on basically the entire western half of the hill, but found one trail that is untouched except for the exit. Still some good terrain over there that I am planning mapping (eventually). The western half will probably get mapped this weekend, since it is shaping up to be fairly homework free.
Garmin died 20 minutes in, so distance is google earth tracing estimate, time is kind of guesswork as well.
Garmin died 20 minutes in, so distance is google earth tracing estimate, time is kind of guesswork as well.
Sunday Oct 8, 2017 #
1 PM
Biking (Mountain) 1:31:05 18.59 km (4:54 / km) +614m 4:12 / km
Ride to South Canoe from home. Then up climb (with the first two sections of no more tears), troll bridge, crosscut, upper triangle, bear trail to the tower. Went hard up flipside (7:07), then up lumpy road and down KC and ppt2.
Nice to get out on a real mountain bike on actual trails.
Nice to get out on a real mountain bike on actual trails.
Saturday Oct 7, 2017 #
10 AM
Running intervals 30:00 [3]
3x10 minutes with the ski team. I have really missed this. It is so much fun training with other people. Intervals on your own sucks.
Strength 15:00 [1]
Strength during ski-practice at the top of upper schitzo.
Running 1:10:00 [1]
Forgot my Garmin, so kind of guessing on times for this workout.
Back in Salmon Arm for Thanksgiving weekend, so got to go to ski practice for the first time in months. It was a blast! Intervals up the road, then down upper schtizo, paranoia right, and flying nun on the way down.
Back in Salmon Arm for Thanksgiving weekend, so got to go to ski practice for the first time in months. It was a blast! Intervals up the road, then down upper schtizo, paranoia right, and flying nun on the way down.
12 PM
Streching/Rolling 10:00 [0]
Friday Oct 6, 2017 #
Streching/Rolling 10:00 [0]
7 PM
Running 34:16 [1] 5.9 km (5:48 / km) +173m 5:04 / km
Simply put, I need to get out more. More running, more biking, more strength more everything. I don't have two midterms this week, only one, so that is a good sign.
Need to put some reading into setting up actual training plan for the coming year given Jan's projected running speeds required to do well in Hungary given the terrain.
Need to put some reading into setting up actual training plan for the coming year given Jan's projected running speeds required to do well in Hungary given the terrain.
Thursday Oct 5, 2017 #
Streching/Rolling 15:00 [0]
Tuesday Oct 3, 2017 #
Streching/Rolling 20:00 [0]
Back is a complete mess today, trying to work out some knots that have been developing.
Monday Oct 2, 2017 #
Streching/Rolling 8:00 [0]
Back has started to act up again with increased hunched back studying. Need some sort of reminder mechanism to stay upright and straight.
Sunday Oct 1, 2017 #
12 PM
Biking 2:34:10 [1] 37.37 km (4:08 / km) +705m 3:46 / km
Ride out through Dilworth mountain to downtown. Was going to fieldcheck the City Park map of part of the waterfront area that I have been working on, but it decided to rain right when I got there. So I took shelter in the tunnel under the highway for 10 minutes instead. Cleared up, and went and found a "Piano in a Park" and played for a while. Then up Knox Mountain, over Upper Valley Road to Glenmore. Shopped at the Save-On there, then home.
C • BCOC 2