Training Log Archive: HammerIn the 31 days ending Mar 31, 2003:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||
Monday Mar 31, 2003 #
Running 1:05:00 [3]
Short Dundas with extra loop at end with Tarno and Almageddon. Ankle is a little sore but legs are surprisingly OK.
Cycling 20:00 [2]
Core strength training with EW
Note
March totals: 31.30 (46.20 in 2002)
Year totals: 105.45 (117.20 in 2002)
Training dropped with March illness and work schedule. Need to build up some long runs and long orienteering sessions in April.
Year totals: 105.45 (117.20 in 2002)
Training dropped with March illness and work schedule. Need to build up some long runs and long orienteering sessions in April.
Sunday Mar 30, 2003 #
Orienteering 40:00 [4]
spiked:15/17c
Pig Short!
Fast and furious. Made two errors early and picked up speed as the race went on. Felt strong on hills but a little "out of control" with navigation. Another GHO SWEEP! Good start to season.
1. Hammer, 2. Sudden, 3. TheRock
Fast and furious. Made two errors early and picked up speed as the race went on. Felt strong on hills but a little "out of control" with navigation. Another GHO SWEEP! Good start to season.
1. Hammer, 2. Sudden, 3. TheRock
Running 10:00 [2]
Warm-up/cool down
Note
Pig review:
This was a weekend of lots of small errors. Most of the errors were in thick vegetation where half of the time I just couldn't see the control and the other half I didn't have a suitable Attack Point. Two errors were "en route" while the others were precision (not used to not being able to read myself into the controls). Lost 7 minutes on Friday, 5 minutes on Saturday and 3 minutes on Sunday. Overall: Happy with performance for first race of the year and happy to have some more speed thanks to Hans' workouts.
This was a weekend of lots of small errors. Most of the errors were in thick vegetation where half of the time I just couldn't see the control and the other half I didn't have a suitable Attack Point. Two errors were "en route" while the others were precision (not used to not being able to read myself into the controls). Lost 7 minutes on Friday, 5 minutes on Saturday and 3 minutes on Sunday. Overall: Happy with performance for first race of the year and happy to have some more speed thanks to Hans' workouts.
Saturday Mar 29, 2003 #
Orienteering 1:15:00 [4]
spiked:11/18c
PIG Classic!
Still missing a lot in the area of the control and in the thicker woods. Poor (if any) attack point choice. Got the control system working today (which felt great). Hurt ankle and lacked toughness late in the course. A GHO SWEEP! 1. Hammer, 2. TheRock, 3. Sudden
Still missing a lot in the area of the control and in the thicker woods. Poor (if any) attack point choice. Got the control system working today (which felt great). Hurt ankle and lacked toughness late in the course. A GHO SWEEP! 1. Hammer, 2. TheRock, 3. Sudden
Running 20:00 [2]
Warm-up/cool down
Friday Mar 28, 2003 #
Running 15:00 [1]
Pig Sprint warm-up/cool down
Orienteering 45:00 [4]
spiked:11/16c
Pig Sprint!
Had troubles in thick vegetation (which was everywhere). Almost quit after #7 but elected to tough it out (worst race in 7 years). TheRock ran a great race. My 2nd half went better. Gold and Bronze to GHO. 1. TheRock, 3. Sudden, 7. Hammer
Had troubles in thick vegetation (which was everywhere). Almost quit after #7 but elected to tough it out (worst race in 7 years). TheRock ran a great race. My 2nd half went better. Gold and Bronze to GHO. 1. TheRock, 3. Sudden, 7. Hammer
Wednesday Mar 26, 2003 #
Running 30:00 [2]
Easy jog at Princess Point
Cycling 20:00 [1]
Light indoor cycling. Keeping legs loose for PIG.
Tuesday Mar 25, 2003 #
Running 45:00 [2]
Warm-up/cool down on radial line and at Chedoke with Robyn, Sudden, and AF.
Running 30:00 [5]
Intervals (on grass) at Chedoke with Markez, Sudden, Robyn, and AF. 60 on, 60 off x 15
Coughed and sputtered a bit but feeling better. Should be good for Friday.
Coughed and sputtered a bit but feeling better. Should be good for Friday.
Monday Mar 24, 2003 #
Cycling 30:00 [2]
(sick)
Light indoor cycling. Boring.
Sunday Mar 23, 2003 #
Orienteering 1:10:00 [1]
(sick)
Nav 301 at Hilton. Still sick. Need to get better for PIG!
Friday Mar 21, 2003 #
Note
Staying in the Hammer....
Wednesday Mar 19, 2003 #
Running 25:00 [5]
(sick)
Coughed and sputtered through speedwork with JVM, Hustler, Sudden and theRock. Every 4 minutes x 7.
2.31, 2.27, 2.19, 2.17, 2.16, 2.14, 2.06
2.31, 2.27, 2.19, 2.17, 2.16, 2.14, 2.06
Running 35:00 [2]
Warmup/cool down
Tuesday Mar 18, 2003 #
Cycling 15:00 [2]
(sick)
Weights, stretching, sneezing, coughing, repeat 15x.
Monday Mar 17, 2003 #
Note
Sick. Very little sleep. Need another rest day.
Sunday Mar 16, 2003 #
Cycling 1:50:00 [2]
(sick)
MTB on roads. Started on Waterfront trail then to Chedoke to meet Snoop. Then Ancaster, Mineral Springs, Copetown, Westdale. Quite congested and nasty cough.
Saturday Mar 15, 2003 #
Cycling 1:00:00 [2]
(sick) (rest day)
Strength work-out. Getting sick - need to be careful.
Friday Mar 14, 2003 #
Orienteering 40:00 [4]
spiked:8/11c
Sudden 5 vs. Hammer 5 @ Ancaster Creek
Blew a 3-1 lead despite poor Swedish goaltending.
Need to be more careful with precision orienteering.
Blew a 3-1 lead despite poor Swedish goaltending.
Need to be more careful with precision orienteering.
Running 30:00 [2]
Warm-up/cool down with Sudden and Etoile.
Wednesday Mar 12, 2003 #
Running 35:00 [2]
Warmup/cool down on rail trail.
Orienteering 30:00 [4]
GCG training at Ancaster Creek. Lots of climb. Got dark early - had some trouble in the area of the checkpoint. Controls still in woods. Mark is time estimate correct?
Tuesday Mar 11, 2003 #
Running 30:00 [5]
Waterfront speed workout with Sudden.
200, 400, 600, 800, 1000, 800, 600, 400, 200m
100m walk, 100 jog rest between.
200, 400, 600, 800, 1000, 800, 600, 400, 200m
100m walk, 100 jog rest between.
Running 30:00 [2]
Warm-up/cool down on waterfront trail.
Monday Mar 10, 2003 #
Skiing 40:00 [2]
Chedoke crust croozin' (rather boring after Hardwood)
with Snoop.
with Snoop.
Sunday Mar 9, 2003 #
Orienteering 1:05:00 [4]
spiked:21/23c
THOMASS Eliminator. 4 loops of about 15-20 minutes each. Made it to the final five but ended up 5th. Pam James - 1st. Awesome area. Good area to prepare for the Pig.
Saturday Mar 8, 2003 #
Adventure Racing 4:05:00 [4]
ARC Winter Enduro at Hardwood Hills. Awesome course. Very deep snow on snowshoe and skiing was awesome. Raced with Snoop and Tarno (1st of 25 teams).
Skiing 15:00 [2]
Warm-up
Thursday Mar 6, 2003 #
Note
Rest Day (and tomorrow too). Some easy stretching. Looking forward to a weekend of racing. Three weeks to THE PIG (need to focus on control system).
Wednesday Mar 5, 2003 #
Running 25:00 [5]
Wednesday night workout. Felt great - picked it up a bit in prep for winter AR this weekend. Good workout with Snoop, theRock, Tarno, and the Czech Ho.
4:01, 3:45, 3:43, 3:42, 3:50
4:01, 3:45, 3:43, 3:42, 3:50
Running 55:00 [2]
Warmup/cool down.
Cycling 30:00 [1]
Super 17+weights with EW.
Tuesday Mar 4, 2003 #
Skiing 55:00 [2]
Great (almost) spring-like skiing conditions at Chedoke. Easy ski with Snoop.
Monday Mar 3, 2003 #
Cycling 45:00 [2]
Light indoor cycling on a &^%*^(* cold day outside.
Hip/butt still quite sore from skiing on Sunday.
Hip/butt still quite sore from skiing on Sunday.
Sunday Mar 2, 2003 #
Adventure Racing 2:20:00 [2]
Winter Adventure Race training (biking, skiing, snowshoe + transitions) with Snoop and Tarno at Chedoke. Great spring conditions. (Hip sore from Nancy Greene slalom stage).
Running 1:00:00 [1]
Snowshoe at Balls Falls Gorge with SW. Very tired.
Saturday Mar 1, 2003 #
Skiing 1:05:00 [3]
Skiing at Hilton Falls with Snoop. Some back-country, some double poling, and some awesome skate skiing. Awesome day.
Orienteering 1:10:00 [3]
Orienteering/snöpulsning at HF with Snoop and theRock. A very tough "3" since snow was so deep (time includes warm-up/cool down). Read lots of detail, ventured off bearing once otherwise perfect orienteering. Snöpulsning indeed!
Running 25:00 [1]
Snowshoe with EW and SW. Hill repeats at Poohsticks Falls.