Training Log Archive: dbakkerIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Note
Study day - a midterm and a quiz tomorrow morning.
Armchair-O 15:00 [0]
Initial scoping out of JWOC sprint terrain on google earth and streetview. Fairly large area embargoed, but only a couple of potential arena locations, so I think I know what part I want to map from the couch if I can't find an old map. Hoping to split the mapping up between HPP members, so we can map the entire area and do some practice armchair-o on it.
Tuesday Jan 30, 2018 #
Streching/Rolling 35:00 [0]
(rest day)
Back tightening up again. Too much lab writing apparently. Next up studying for Midterms on Thursday.
#6HoursOfChemistryLabsButStillaRestDay
#6HoursOfChemistryLabsButStillaRestDay
Monday Jan 29, 2018 #
4 PM
Running 26:45 5.0 km (5:21 / km) +143m 4:41 / km
Frustration removal run - having trouble with a chem lab, hopefully I can figure out what I'm doing wrong.
Sunday Jan 28, 2018 #
2 PM
Skiing - Classic 1:03:14 [1] 7.02 km (9:00 / km) +150m 8:08 / km
Well... I gambled and lost. It's been snowing pretty much non-stop here for the past day or so, and there is lots of fresh snow everywhere, so I didn't really feel like going for a run. Skate skiing sounded even worse, so I opted for classic. Unfortunately, when I came down to Kelowna, I only grabbed grip waxes that we had duplicates of in Salmon Arm - namely Swix VR 40, VR45, and VR50 - all waxes that work in various parts of the range from -12°C to ~ 1°C temperatures depending on snow conditions. Today the weater said 0°C, so I tried VR50 and hoped for the best, but snow was really wet and warm - and I had pretty much no grip. Bit of a slog on some fields and my new favourite road that is under construction. Rather boring skiing, so listened to the second half of Hamilton while skiing.
Here is the view from the middle of one of the farmers fields (which oddly enough UBCO actually owns, but isn't planning on developing for another ~30 years or so). https://www.instagram.com/p/Beg0p4XFgIv/?taken-by=...
Here is the view from the middle of one of the farmers fields (which oddly enough UBCO actually owns, but isn't planning on developing for another ~30 years or so). https://www.instagram.com/p/Beg0p4XFgIv/?taken-by=...
4 PM
Core Strength 20:00 [1]
9 PM
Streching/Rolling 35:00 [0]
Saturday Jan 27, 2018 #
Streching/Rolling 5:00 [0]
9 AM
Running 34:00 [1] 5.06 km (6:43 / km) +130m 5:57 / km
Run over to Coyote Ridge park.
Orienteering 45:00 [2] 3.24 km (13:53 / km) +186m 10:47 / km
Well this was exciting ... about knee deep snow everywhere, trails were semi-packed with only around4 inches of snow so they were much faster. min/km can only get better from here!
Or if the image doesn't work, a direct link.
So I started from control 1 (I ran up the trail from the South to get there, so skipped the climb from the start), and learned very quickly that this was going to be interesting. I hadn't realized there was this much snow, although under the trees was decent in places. Orienteering was kind of sub-par, but hard to stay focused when I'm going a measly 15min/km. This map should be a blast once the snow melts, lots of great big cliffs, beautiful open pine forest. Will be happy to get back here once the snow melts, but will probably hold off until then.
Or if the image doesn't work, a direct link.
So I started from control 1 (I ran up the trail from the South to get there, so skipped the climb from the start), and learned very quickly that this was going to be interesting. I hadn't realized there was this much snow, although under the trees was decent in places. Orienteering was kind of sub-par, but hard to stay focused when I'm going a measly 15min/km. This map should be a blast once the snow melts, lots of great big cliffs, beautiful open pine forest. Will be happy to get back here once the snow melts, but will probably hold off until then.
Running 32:57 [1] 4.87 km (6:46 / km) +114m 6:03 / km
Run back home.
Friday Jan 26, 2018 #
Note
So, a quick update on the Okanagan Adventure Running Tournament:
We are considering a date change, and pushing the event back by one weekend. While trying to get permissions for UBCO (the Sunday venue) - probably the best terrain in Kelowna - we learned that there is a major cheerleading tournament that weekend on the campus, as well as all the residences are being professionally cleaned so the entire campus will be a zoo. So we are thinking about pushing the event back by a week to May 5th and 6th. Looking scheduled events on Attackpoint and WhyJustRun, nobody else has events planned this weekend, but does this negatively affect anybody who was interested in coming?
We are considering a date change, and pushing the event back by one weekend. While trying to get permissions for UBCO (the Sunday venue) - probably the best terrain in Kelowna - we learned that there is a major cheerleading tournament that weekend on the campus, as well as all the residences are being professionally cleaned so the entire campus will be a zoo. So we are thinking about pushing the event back by a week to May 5th and 6th. Looking scheduled events on Attackpoint and WhyJustRun, nobody else has events planned this weekend, but does this negatively affect anybody who was interested in coming?
Streching/Rolling 25:00 [0]
Thursday Jan 25, 2018 #
3 PM
Running 27:00 [1] 3.86 km (7:00 / km) +97m 6:13 / km
ahr:71 max:107
Heart rate monitor is well and truly dead now I think. Need to buy a new strap.
Orienteering 15:28 [3] 3.36 km (4:36 / km) +64m 4:12 / km
ahr:60 max:67
UBC-O sprint with Rachel and Alexander.
3D-ReRun posted here (hopefully Rachel and Alexander will add their routes too): http://3drerun.worldofo.com/index.php?id=-467118&a...
3D-ReRun posted here (hopefully Rachel and Alexander will add their routes too): http://3drerun.worldofo.com/index.php?id=-467118&a...
Running warm up/down 26:26 [1] 3.34 km (7:55 / km) +123m 6:41 / km
ahr:66 max:72
Coold down and run back up the hill home.
Wednesday Jan 24, 2018 #
3 PM
Running 59:29 [3] 10.13 km (5:52 / km) +174m 5:24 / km
Easy run around Quail Flume trail in some of the biggest snowflakes I have ever seen.
Planning on getting out on a contours only map later in the week or this weekend of a super hilly park within running distance (if I run along the "under construction road" that hasn't been worked on in 3 months that I skied on Monday).
Planning on getting out on a contours only map later in the week or this weekend of a super hilly park within running distance (if I run along the "under construction road" that hasn't been worked on in 3 months that I skied on Monday).
10 PM
Streching/Rolling 20:00 [0]
Stretching legs mostly, calves are tight.
Tuesday Jan 23, 2018 #
9 PM
Streching/Rolling 25:00 [0]
Core Strength 20:00 [1]
Still getting used to this whole 6 hours of labs business on Tuesdays - makes doing anything else rather difficult.
Monday Jan 22, 2018 #
4 PM
Skiing - Skate 1:01:40 11.93 km (5:10 / km) +190m 4:47 / km
Finally getting back into some training again after a pitiful weekend of it. It froze pretty heavily again last night, so a crust developped again - so great conditions for skate skiing without any grooming. Unfortunately the Academy Hill slope that I use to get down to the field is south facing, and most of the snow has melted off of it, so had to walk further down today. Field at the bottom is in decent shape, a little soft on the western end (in the sun more), so stayed close to the edge in the shaded section. Got bored after a little while, so put on Hamilton. Ended up ditching the field with grass poking through it and climbed up onto the road that has been under construction for a while but is halted for the winter - only around 3-4 inches of snow, but on top of pavement so it was great!
One small section in the middle (where an intersection will be) had some pavement sticking through, so was unable to do intervals on the hill up towards Academy - so ended up just skiing back and forth towards the dump and back.
Now back to writing labs and pre-labs.
One small section in the middle (where an intersection will be) had some pavement sticking through, so was unable to do intervals on the hill up towards Academy - so ended up just skiing back and forth towards the dump and back.
Now back to writing labs and pre-labs.
7 PM
Streching/Rolling 10:00 [0]
Sunday Jan 21, 2018 #
Note
Travelling back to Kelowna and writing up labs...
Saturday Jan 20, 2018 #
2 PM
Running 24:39 [1] 4.83 km (5:06 / km) +37m 4:55 / km
6:20am - got up.
7:30 - Left for Ski Hill
7:55 - got to ski hill
8:10 - started timing equipment setup
8:55-9:20 - starting races (we had 420 some odd registrants this year!) with Mena
9:21am-1:30pm - finish line timing
1:30-2:15 - timing equipment takedown/clean-up
2:15-2:25 - down the hill to the ski shack (Lillian worked until 3:00), got changed into running stuff and started to run home until the car caught me.
Not a great day training wise, but good day volunteering wise - I love timing ski races.
7:30 - Left for Ski Hill
7:55 - got to ski hill
8:10 - started timing equipment setup
8:55-9:20 - starting races (we had 420 some odd registrants this year!) with Mena
9:21am-1:30pm - finish line timing
1:30-2:15 - timing equipment takedown/clean-up
2:15-2:25 - down the hill to the ski shack (Lillian worked until 3:00), got changed into running stuff and started to run home until the car caught me.
Not a great day training wise, but good day volunteering wise - I love timing ski races.
8 PM
Streching/Rolling 45:00 [0]
Friday Jan 19, 2018 #
Note
Travelling back to Salmon Arm for the weekend.
Thursday Jan 18, 2018 #
12 PM
Running 1:45:13 [1] 13.61 km (7:44 / km) +515m 6:30 / km
Out for a run North of Quail ridge in the untouched snow. Absolutely stunning day, around +5°C, sun shinning with just a few little clouds in the sky. Couldn't exactly stay inside and write up my chem labs with that, so went for a good run. Right foot started hurting after the usual 20 minutes of running, but like last time went away after 10 more minutes. No idea what's up with that, but as long as this pattern holds and doesn't get worse I'm fine with it.
Running was pretty slow, lots of climb, lots of running in ~8 inches of wet snow, and then a bunch on packed down ice.
https://www.instagram.com/p/BeHVXlMlPMw/?taken-by=...
Running was pretty slow, lots of climb, lots of running in ~8 inches of wet snow, and then a bunch on packed down ice.
https://www.instagram.com/p/BeHVXlMlPMw/?taken-by=...
9 PM
Streching/Rolling 33:00 [0]
Wednesday Jan 17, 2018 #
Strength 45:00 [1]
Streching/Rolling 15:00 [0]
Tuesday Jan 16, 2018 #
Note
(rest day)
I think Tuesdays are going to be rest days for most of the semester. I have two labs on Tuesdays, which results in having classes from 8:00am to 5:00pm, and I'm on my feet for most of the day.
Feeling tired from the past few runs, so decided today was a good day for a break. Going to get some stretching and rolling in tonight though.
Feeling tired from the past few runs, so decided today was a good day for a break. Going to get some stretching and rolling in tonight though.
7 PM
Streching/Rolling 30:00 [0]
Monday Jan 15, 2018 #
2 PM
Running 1:10:08 [1] 12.46 km (5:38 / km) +184m 5:14 / km
Easy run out the Glenmore Center to see if the condos and linear parks would make a good map or not. Looks like it would be very good, but permitting would likely be a nightmare - so not exactly top of the mapping to do list.
Sunday Jan 14, 2018 #
Note
Thoughts on Period 2:
Overall pretty good, only 20 minutes below the training plan goal of 30 physical training hours, that's pretty good.
Orienteering specific training took a bit of a hit. When I planned out the training plan, I was expecting at least some parts of Kelowna to have relatively low amounts of snow so that I could do some fieldwork for mapping which is where these hours would have come from, but everywhere has at least 8 inches. That said, I have spent at least 40 hours drawing maps over the past 4 weeks, so that counts for something I guess (I don't log map drafting on Attackpoint).
Did lots of stretching and rolling compared with period 1, but should probably still increase this a bit.
Need to do more strength, should probably get a gym membership rather than solely bodyweight stuff at home.
Overall pretty good, only 20 minutes below the training plan goal of 30 physical training hours, that's pretty good.
Orienteering specific training took a bit of a hit. When I planned out the training plan, I was expecting at least some parts of Kelowna to have relatively low amounts of snow so that I could do some fieldwork for mapping which is where these hours would have come from, but everywhere has at least 8 inches. That said, I have spent at least 40 hours drawing maps over the past 4 weeks, so that counts for something I guess (I don't log map drafting on Attackpoint).
Did lots of stretching and rolling compared with period 1, but should probably still increase this a bit.
Need to do more strength, should probably get a gym membership rather than solely bodyweight stuff at home.
10 AM
Running 40:49 [1] 7.74 km (5:16 / km) +59m 5:05 / km
Part 1. Foot started hurting after around 20 minutes, was painful for around the next 10, and then was better for the rest of the running in the day. No idea what that means, but will continue to be stretching it out a bunch and being careful.
Running 47:29 [1] 7.78 km (6:06 / km) +173m 5:30 / km
Part 2.
Saturday Jan 13, 2018 #
Note
A bunch more map drafting in Burnaby today, working on Kensington Park. Nearly done the schoolyards/sports fields in the eastern half of the map, will probably finish those up tomorrow. Then on to the golf course in the western part of the map, and finally the buildings in the northwest.
3 PM
Skiing - Skate 1:02:49 [1] 7.44 km (8:26 / km) +150m 7:40 / km
Tried to go skiing again today, but we got more snow than I thought we had, and with the slightly warmer temperatures the crust from Thursday has weekend - so every pole plant went all the way through ~10 inches of snow to the ground. Rather frustrating. No more skate skiing here until another crust forms, but classic should be decent if the weather is right for my exceptionally limited supply of grip waxes. Probably back to running tomorrow - it's been a few days and I want to see how my foot deals with it.
Friday Jan 12, 2018 #
3 PM
Streching/Rolling 15:00 [0]
Preparatory stretching and rolling of the lower leg before skating.
6 PM
Other (Ice Skating) 1:30:00 15.0 km (6:00 / km)
Ice skating at the public outdoor rink in Stewart Park on the edge of Okanagan lake with Lindsay, Cam and Justin. Rentals were available on site for only $5, and amazingly the guy running the rental shop didn't require ID, us to sign a waiver, no disclaimer or anything.
We all went and got poutine afterwards - first time I've ever had it. Very tasty.
We all went and got poutine afterwards - first time I've ever had it. Very tasty.
Thursday Jan 11, 2018 #
3 PM
Skiing - Skate 1:01:13 [1] 9.59 km (6:23 / km) +187m 5:49 / km
So... we didn't get the expected 15-20cm of snow, instead we got around 1cm, but the temperature has still dropped by about 8C to -5C ish over the last 24 hours or so, which resulted in a really nice thick crust of snow. This meant I could finally get my skis out on Academy Hill without scratching them to shreds.
Skiing in the field below Academy Hill, U3 Building where I live in the background just to the left of the ski pole at the top of the hill.
Took the skate skis since I don't think any of the grip waxes that I have here would work anyways, which meant that I ended up doing a lot of double pole, but the field at the bottom of the hill was in great shape and was able to properly skate there. Unfortunately the section of the rail trail to the north towards the airport was plowed, so was unable to ski up that way. If the crust sticks around I'll go skiing again tomorrow, and will try heading south on the rail trail, I think there are only 2 road crossings and then I would have around 5km or so of trail. Also, going to try taking the double track trail back up next time, instead of dancing between fallen trees in one of the more open sections of forest.
Skiing in the field below Academy Hill, U3 Building where I live in the background just to the left of the ski pole at the top of the hill.
Took the skate skis since I don't think any of the grip waxes that I have here would work anyways, which meant that I ended up doing a lot of double pole, but the field at the bottom of the hill was in great shape and was able to properly skate there. Unfortunately the section of the rail trail to the north towards the airport was plowed, so was unable to ski up that way. If the crust sticks around I'll go skiing again tomorrow, and will try heading south on the rail trail, I think there are only 2 road crossings and then I would have around 5km or so of trail. Also, going to try taking the double track trail back up next time, instead of dancing between fallen trees in one of the more open sections of forest.
8 PM
Streching/Rolling 20:00 [0]
Wednesday Jan 10, 2018 #
Note
(injured)
The ball of my right foot has been acting up the past couple of days, and got progressively more sore as I ran today. Spend a while after the run stretching out my lower legs, will roll the bottom of the foot on a tennis ball tonight, and roll out my legs as well.
Back issues are holding steady, again lots of stretching, and hoping the increased core work will help steady that area up.
Back issues are holding steady, again lots of stretching, and hoping the increased core work will help steady that area up.
4 PM
Running 1:10:00 [1] 10.8 km (6:29 / km) +220m 5:53 / km
Easy run about 50/50 on slushy/snowy trails and on roads. Weather is still warm in Kelowna which is good and bad, but we are expected to get 15-20cm of snow tomorrow which should be fun. I wonder if we will have classes on Friday or not. At any rate, should be able to dig the skis out from under the coach (the only place with enough space in our condo) and head out on the trails either tomorrow or Friday.
Core Strength 20:00 [1]
5 PM
Streching/Rolling 30:00 [0]
Tuesday Jan 9, 2018 #
Note
So while I've been drafting maps at the computer for the past couple of months (Kelowna mapping for OART, Toronto mapping in December), I've been listening to various Crash Course subjects on youtube. I've gotten through 3 history courses, a philosophy course, and a biology course, a little bit of the literature course, but have now run out of courses that I can listen to easily while working on maps. So I am looking for podcast suggestions that I can listen to while mapping.
Toronto mapping update: the new ISSOM map I've been working on in Mississauga will not be used for the upcoming OCup, the old map will be (although I've added the new buildings to the map, I've made no other changes). The new ISSOM map will probably be used later in the summer for a sprint day in Toronto, probably with a nearby Humber College map which is likely to be my next Toronto project.
Burnaby mapping update: Joanne's map is slowly coming along, put about 1 hour in today, just slowly picking away at it. Rather enjoying drawing this map actually.
School update: labs started today - all just check in labs, so doesn't really start until next week, but starting to have a few class assignments and pre-labs to do as well as pre-readings now.
Toronto mapping update: the new ISSOM map I've been working on in Mississauga will not be used for the upcoming OCup, the old map will be (although I've added the new buildings to the map, I've made no other changes). The new ISSOM map will probably be used later in the summer for a sprint day in Toronto, probably with a nearby Humber College map which is likely to be my next Toronto project.
Burnaby mapping update: Joanne's map is slowly coming along, put about 1 hour in today, just slowly picking away at it. Rather enjoying drawing this map actually.
School update: labs started today - all just check in labs, so doesn't really start until next week, but starting to have a few class assignments and pre-labs to do as well as pre-readings now.
Monday Jan 8, 2018 #
Note
A bit more mapping in Burnaby today, but not very much - slowly picking away at the map.
4 PM
Running 38:28 [1] 5.5 km (7:00 / km) +201m 5:55 / km
Easy run before it got too dark out. Followed by some strength and stretching. Lower back is getting rather sore, so need to watch my posture I guess and do some more core/back strengthy stuff.
5 PM
Core Strength 15:00 [1]
Strength 15:00 [1]
Streching/Rolling 30:00 [0]
Rolling out the back, hoping to get to stretching everything out later this evening.
Sunday Jan 7, 2018 #
Note
Bit of a lull in Toronto mapping, waiting to get some fieldwork notes, so started up the map for Joanne Woods in Burnaby, BC that I donated at the HPP silent auction. Really good open data from Burnaby, but my first time dealing with a mrSID file type - took me a little while to figure out how to decode it, I ended up needing a new program.
Saturday Jan 6, 2018 #
2 PM
Running 59:57 [1] 7.79 km (7:42 / km) +301m 6:27 / km
Warmed up a lot last night into today. Was raining at some point as well, a fair bit of snow has melted - so ditched the skiing plan and decided to run in the white stuff instead. Very soft, slow, and squishy everywhere - the weather felt almost like Callaghan Valley - it was just that same wetness in the air, drips from the trees, and warm breeze with a bit of an edge to it.
Slow and easy today.
Slow and easy today.
3 PM
Core Strength 25:00 [1]
After the run.
4 PM
Streching/Rolling 30:00 [0]
Thursday Jan 4, 2018 #
1 PM
Running 1:43:23 15.6 km (6:38 / km) +419m 5:51 / km
ahr:94 max:176
3x8 minute anaerobic threshold intervals with Rachel and David up quail ridge starting in airport indsutrial park. 3 minutes rest between each.
Nice running, but not great conditions. Trails are all soft and more or less unused by anybody with over 1 foot of snowy powder, and the street plowing in Kelowna is really bad, lots of snow still on the roads, sidewalk plowed for 250m or so, then 50m just randomly not done, then another 150m plowed, etc.
Still really nice to get out.
Heart rate monitor was all messed up again today, not reading properly for most of the run, dropping out at times.
Nice running, but not great conditions. Trails are all soft and more or less unused by anybody with over 1 foot of snowy powder, and the street plowing in Kelowna is really bad, lots of snow still on the roads, sidewalk plowed for 250m or so, then 50m just randomly not done, then another 150m plowed, etc.
Still really nice to get out.
Heart rate monitor was all messed up again today, not reading properly for most of the run, dropping out at times.
Tuesday Jan 2, 2018 #
9 AM
Running 56:19 [1] 6.1 km (9:14 / km) +161m 8:09 / km
GPS died part way through, I guess I should charge it more often. Went back to Kelowna this afternoon after the run in the morning.
Ran around the snowshoe trails up on Larch Hills since I'd never done that before. Went around Mom's Trail Loop, and it was beautiful out there. They say a picture is worth a thousand words, so here is two thousand words:
Ran around the snowshoe trails up on Larch Hills since I'd never done that before. Went around Mom's Trail Loop, and it was beautiful out there. They say a picture is worth a thousand words, so here is two thousand words: