Training Log Archive: HammerIn the 30 days ending Jun 30, 2005:
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| 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 | ||||||||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2005 #
Cycling 1:25:00 [2]
slept:6.0
Westdale-Copetown-Westdale with Tarno. A slower pace than last week.
Strength 25:00 [2]
Super 17
Running tempo 30:00 [4]
Escarpment Rally (6km, 260m climb) with Sudden and Pål. Time: 28.09 (16.03 + 12.06). 90 seconds slower on 2nd loop than last week, but almost a PB on first loop - perhaps started too fast. Knee was 'locking' on some uphills. Same trouble I had last summer pre-WOC. I'm tired.
Running 20:00 [2]
Warm-up and photo shoot for local newspaper and I'm spent!
C • 5
Wednesday Jun 29, 2005 #
Cycling 40:00 [2]
slept:7.5
Indoors (and boring)
Tuesday Jun 28, 2005 #
Running 50:00 [2]
slept:7.5
Westdale-Chedoke-Westdale
Running intervals 25:00 [5]
Intervals at Chedoke "Springs" with Snipes and Fossil (50% in woods). 3 on, 1 off x 6.
Strength 20:00 [2]
Monday Jun 27, 2005 #
Note
slept:10.0 (rest day)
A much needed rest day.
Sunday Jun 26, 2005 #
Orienteering 1:55:00 [3]
Hanging and picking up controls at Copeland Forest for the Nav-Stock Long 'cause Nev-Monster bailed on his job as Nav-dude. Best I felt all weekend and the terain was the best as well.
Saturday Jun 25, 2005 #
Orienteering race 15:00 [4]
slept:4.0
Axis Gear Nav-Stock Sprint. Great course and fast woods! No mistakes but legs were tired on the uphills as this race was only 11 hours after the Raid and I only got 4 hours sleep.
Orienteering race 35:00 [4]
Nav-Stock Short. Started out strong but got tired and lazy and drifted into some green and lost the fight. Got tougher later in the course. Again nice terrain.
Orienteering 20:00 [3]
warm-up, cool down
Orienteering race 5:00 [5]
ahr:225
Nav-Stock Games: 3 loops of World 3-legged string Orienteering Champs at Bass Lake PP. A shocking day as "them Americans" won. Fortunately Griz won the Golden
"O" shoe competition to restore Canadian pride.
"O" shoe competition to restore Canadian pride.
Friday Jun 24, 2005 #
Event: Nav-Stock
Orienteering race 2:30:00 [3]
Nav-stock Night Raid on team GHO Canada GHO with Sudden and JVD. VERY hot and I was in trouble at only 20 minutes into the race after a run up Medonte. Was just hanging on for the first 10.5km but a water stop, lots to drink, water on the head and switching bags with JVD and I felt great again. Sudden was very strong and navigated almost the entire race. Hung on to beat the Americans and crushed the Foreigners. Great course set by Griz. Only 18 teams but I think most had a great time.
Thursday Jun 23, 2005 #
Cycling 1:15:00 [3]
slept:5.0
Westdale-Copetown-Westdale with Tarno. A little harder (and therefore farther) than the typical Thursday ride.
Running 20:00 [2]
warm-up with Sudden and a guy that still needs a nickname. OK, we'll call him Pål.
C • 2
Running tempo 25:00 [4]
Escarpment Rally (6km, 260m climb) with Sudden and Pål. Time: 26.46 (16.08 + 10.38) which is only 5 seconds back of my PB set in April: 26.41 (16.00 + 10.41). Felt good despite a heavy week of training but the adventure run will hurt tomorrow night especially if the Griz sends us up the Horseshoe ski-hill.
Wednesday Jun 22, 2005 #
Running intervals 35:00 [5]
5 minute warm-up and cool down with 3,5,1,3,5,1 on with 1 minute rest at Princess Point.
Tuesday Jun 21, 2005 #
Strength 30:00 [2]
Monday Jun 20, 2005 #
Orienteering 3:35:00 [1]
slept:7.0
Orienteering at Coulson. Awesome running on a pine needle forest floor.
Sunday Jun 19, 2005 #
Orienteering 2:40:00 [2]
slept:6.5
Orienteering at Scotchblock and Speyside (both old maps) with the Griz. The areas are adjacent to Hilton Falls and Rocky Ridge (2006 NAOC map) and have some nice woods and despite the age of the maps it was great training. Pooped though.
Saturday Jun 18, 2005 #
Cycling 2:05:00 [2]
slept:6.0
Westdale-Dundas Valley-Chedoke-Westdale with Sudden.
Strength 20:00 [3]
Super 17
Friday Jun 17, 2005 #
Cycling 40:00 [1]
slept:7.5 (rest day)
Waterfront Trail with Etoile (on her birthday).
Jukola 2006: 1 year and counting...
Jukola 2006: 1 year and counting...
Thursday Jun 16, 2005 #
Running intervals 35:00 [4]
slept:6.5
Around the Bay (first time in a while) with Tarno and Almageddon. 6 on, 3 off x 4.
Running 35:00 [2]
Around the Bay warm-up and cool down. Ankle feels fine with brace on.
Running 30:00 [2]
Warm-up at Chedoke
Running tempo 30:00 [4]
Escarpment Rally with Sudden. Trails a bit wet but nice temperature. East: 16.20, West 11:00, Total: 27:20. Two seconds faster than two weeks ago. Woohoo! Still 40 seconds back of my PB.
Wednesday Jun 15, 2005 #
Orienteering 40:00 [2]
slept:8.5
Night orienteering on draft of MAC map for NAOC sprint. Checked out some legs. Should be fast. Ankle a little sore but generally OK.
C • 6
Tuesday Jun 14, 2005 #
Running 50:00 [2]
slept:8.5
Westdale-Chedoke-Westdale warm-up, cool down. Went over on my ankle again. Couldn't find one of my braces so took a chance and ran with only one. Mistake. Took out my frustration on a Gatorade bottle.
Running intervals 30:00 [5]
Chedoke Radial Trail with Snipes and Sudden. 10x 2 on, 1 off. Ankle surprisingly OK for intervals but sore on downhills. Lots of icing and vitamin I tonight. Taught Snipes some Swedish afterwards.
Monday Jun 13, 2005 #
Cycling 35:00 [1]
slept:10.0 (rest day)
Easy indoors.
Sunday Jun 12, 2005 #
Cycling 1:55:00 [2]
Great ride in DV trails with Sudden. Tired on hills so I pushed Sudden to the ground cyclo-cross style when he tried to pass me.
Paddling 35:00 [4]
slept:4.5
Adventure Attic Canoe race with Fossil (2nd). Got tangled up at the start and dropped 15 seconds and then lost by only 19 seconds overall. Hard paddling in a slow boat but lots of fun. (includes 5 minute warm-up).
Saturday Jun 11, 2005 #
Strength 20:00 [2]
slept:7.5
super 17
Running 2:20:00 [1]
Beamers to Westdale on the Bruce Attempt #1 (at night) with Fossil and Ford. We bailed out at Rosedale. Trail was very slippery and tough at night (very humid). (includes warm-up time).
Friday Jun 10, 2005 #
Cycling 1:05:00 [1]
slept:6.0
Indoors. Two sessions of just over a half hour while reading some papers.
Thursday Jun 9, 2005 #
Cycling 1:10:00 [3]
slept:5.5
In DV trails with Tarno. Good ride. Given that it is +30C outside I should get the winter knobby tires off my bike now.
Orienteering 30:00 [2]
Mac-Chedoke-Memory O Loop with Sudden and Snipes
Running tempo 15:00 [4]
(most of) first part of rally. Plus Chedoke Stairs (3:42).
Wednesday Jun 8, 2005 #
Running intervals 35:00 [5]
slept:5.5
4 sets of 3, 2, and 1 on with 1 off between at Princess Point.
Orienteering 20:00 [3]
Eliminator Sprint. Felt crappy and blister so not much sprintin'
Running 25:00 [2]
Mac-Chedoke. Partly with Bash. Tried to sneak past her but she saw me.
Tuesday Jun 7, 2005 #
Cycling 45:00 [2]
slept:8.0
Feeling sluggish today so stopped at only 45 minutes. Waterfront Trail. Will try to run tonight.
Strength 30:00 [1]
Still feeling sluggish so did a strength workout. Will do intervals in AM.
Monday Jun 6, 2005 #
Running 40:00 [1]
V. easy on south shore trails. Why do we race in the summer again?
Sunday Jun 5, 2005 #
Strength 30:00 [3]
(rest day)
Strength and Super 17. Didn't train early and after that it was too hot.
Saturday Jun 4, 2005 #
Running 1:55:00 [2]
slept:8.0
Long run in Dundas Valley with Tarno (regular 2 hour loop). Great run but very humid.
Friday Jun 3, 2005 #
Cycling 45:00 [1]
Easy ride to rest ankle and loosen up legs
Thursday Jun 2, 2005 #
Running 20:00 [2]
slept:8.0
warm-up
Running tempo 25:00 [4]
ahr:175 max:183
Escarpment Rally (6km, 260m climb) with Sudden. First attempt in 5 weeks and I did surprisingly OK. Time was 27.22 (16.18 + 11.04) which is my 2nd fastest time. It hurt - but it is supposed to. Sudden was sub 27 for his new PB. My PB - and still course record ;-) - set back in April is 26.41 (16.00 + 10.41).
C • 2
Wednesday Jun 1, 2005 #
Note
Training Hours:
2005: 181.0 (May: 20.0)
2004: 188.0 (May: 53.0) 24 hour WRC
2003: 158.5 (May: 12.5)
2002: 199.5 (May: 38.0) 24 hour AR
May has been a bad month for training for 4 years now. But take out the AR's and this has been my biggest year of training so far (despite being injured all of May). 14 months to DK06....
2005: 181.0 (May: 20.0)
2004: 188.0 (May: 53.0) 24 hour WRC
2003: 158.5 (May: 12.5)
2002: 199.5 (May: 38.0) 24 hour AR
May has been a bad month for training for 4 years now. But take out the AR's and this has been my biggest year of training so far (despite being injured all of May). 14 months to DK06....
Paddling 1:15:00 [1]
slept:5.5
First paddle of the year. Grand River at Glen Morris with DR-H2O.