Training Log Archive: HammerIn the 31 days ending Mar 31, 2005:
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Thursday Mar 31, 2005 #
Note
Training Hours:
2005: 121 (Mar. 39)
2004: 110.5 (Mar. 35)
2003: 105.5 (Mar. 31)
2002: 117.0 (Mar. 46)
Training still a little higher than last few years but quality is also higher as well. Now it is time to race.
2005: 121 (Mar. 39)
2004: 110.5 (Mar. 35)
2003: 105.5 (Mar. 31)
2002: 117.0 (Mar. 46)
Training still a little higher than last few years but quality is also higher as well. Now it is time to race.
Tuesday Mar 29, 2005 #
Running intervals 20:00 [5]
slept:4.5
403 hill intervals. 3 of the flats (2:10-2:15, with 1:15 rest), and 2 of the hills (3:30 with 2:00 rest) with Meridian, Etoile, Fossil, Nev Monster and Bond Girl. Running in shorts! Running on grass! Sweet. Taper schmaper!
Running 30:00 [1]
Monday Mar 28, 2005 #
Cycling 25:00 [1]
slept:3.5
Easy indoor bike after a night of no sleep (and another coming up Monday night)......
Sunday Mar 27, 2005 #
Orienteering 50:00 [3] ****
GHO Canada GHO Training Camp at Hilton Falls. More snow here but flat. Tough running but used the slow pace to read everything and to look ahead and practiced compass. A great end to a great weekend of training.
Running 35:00 [1]
Warm-up/cool down.
Saturday Mar 26, 2005 #
Orienteering 30:00 [2] ***
Setting up P2P sprint in AM (before snow got soft).
Jotor won the sprint.
Jotor won the sprint.
Orienteering 1:20:00 [3]
Peak-2-Peak. Made a bad a decsion on routes and then died at about 60minutes. Jotor won again. Great race also by Bob Miller. Sudden 3rd, I was 4th.
Orienteering 1:10:00 [3] ****
GHO Canada GHO. Today lived up to the "Big in Japan" slogan. Control picking plus warm-up.
Friday Mar 25, 2005 #
Running 25:00 [1]
Warm-up cool down with Sudden and Fossil. Lots of snow in the woods. We can still ski here but it is orienteering season again and running in snow makes you tougher than some other types of 'training'.
Orienteering 1:00:00 [3] ***
GHO Canada GHO Training Camp. Control picking at Rockcliffe Trails.
Orienteering 1:00:00 [3] ***
GHO Canada GHO Training Camp - Line-O and orienteering at Tyandaga Hills. Deep snow.
Thursday Mar 24, 2005 #
Running 1:15:00 [2]
slept:4.0
Mac-NW loop-NE loop-Westdale
Running tempo 30:00 [3]
Escarpment Rally with Griz, Sudden, Travellinga, and the Piller. 27.27 (new PB). Felt smooth and strong yet relaxed.
Tuesday Mar 22, 2005 #
Running intervals 30:00 [5]
Clubhouse intervals with Griz, Sudden, Meridian and Neeno. 3 on, 1.5 off x 7. I kept up to Sudden!Which is great because I hear he is really popular in his homeland. Or is that just an urban legend!
Running 1:00:00 [2]
Mac-Chedoke-Golf course-rail trail.
Monday Mar 21, 2005 #
Running 45:00 [1]
slept:5.5
Easy run in south shore trails and some woods. Knee sore on steep uphills. today.
Sunday Mar 20, 2005 #
Orienteering 1:40:00 [1]
Setting up the P2P Sprint.
Saturday Mar 19, 2005 #
Orienteering long 4:05:00 [1] **
Hanging ribbons for the GRR in Caledon Hills. Deep snow in places. Some trails hard to see. Great course. Hung out with Bash and Bent afterwards and ate an awesome dinner. Knee quite sore after hyperextending it in some deep snow.
C • 1
Thursday Mar 17, 2005 #
Running tempo 30:00 [4]
Escarpment Rally with the Pillar, Sudden, Meridan, and Venus TreeHugger. Legs still sore running downhill but managed to run 27.45 (new PB).
Running 40:00 [2]
Wednesday Mar 16, 2005 #
Orienteering 25:00 [4] **
spiked:16/17c
Acadia Residences Sprint Training. Small bobble on one CP but otherwise good pace and read ahead. Focussed more time on description sheet this time. Two courses with 5 minute rest between.
Course #1: 13:56, Course #2: 11:15
Course #1: 13:56, Course #2: 11:15
Running 20:00 [1]
warm-up/cool down
Tuesday Mar 15, 2005 #
Note
(rest day)
Legs trashed from last few days. Need the rest. Will do more sprint courses tomorrow.
Monday Mar 14, 2005 #
Running 1:00:00 [3]
GROUSE GRIND! Always wanted to do this run. 2.9km and almost 800m of climb. 36 minutes up, 23 minutes down (record is 27 minutes up I believe). No warm-up was a mistake.
C • 1
Orienteering race 20:00 [4]
UBC Sprint "O" - organized by T. Nipen. Awesome sprint map (best in Canada?). 2 x ~2.5km courses with 20 minutes jogging in between. 11:53 and 11:17 for #1 and #2, respectively. Legs were tired from the Grouse Grind 2 hours earlier but it was full-on orienteering. Made about 15s in 2nd race. pi's times: 11:36 and 10:58.
C • 8
Running 40:00 [1]
Warm-up/cool down at UBC with Thomas.
Sunday Mar 13, 2005 #
Orienteering race 1:00:00 [3] **
spiked:20/23c
Vancouver Goat (54 minutes + warm-up). Good course and great race against Ted and Magnus. Legs tired from yesterday and travel. I have now experienced west coast BC terrain. Lets just say it was nice we spent most of the race on trails. It's a jungle out here.
Saturday Mar 12, 2005 #
Adventure Racing race 4:00:00 [3]
slept:5.0
ARC Hardwood. 1st EAS/Hammer (9 for 9 over 5 years in winter races now!). Didn't push hard after the snowshoe section. Breaking trail for 85% of that section wore us out and then I fell twice on icy roads on the bike. Fun course but one bingo control soured the experience a little. Time above includes 15 minute warm-up/cool down.
Friday Mar 11, 2005 #
Running 1:05:00 [2]
slept:6.0
Short Dundas with Tarno. Icy in park.
Thursday Mar 10, 2005 #
Running 1:10:00 [2]
Mac-Chedoke-Rally warm-up-Westdale with Snipes, Travellinga and Griz. Very icy so skipped the rally and knee was sore anyway.
Tuesday Mar 8, 2005 #
Running intervals 35:00 [5]
slept:7.0
Figure 8 intervals with Sudden, Fossil, the Pillar, Griz, and Fossil. 3:28-3:32 every 5 minutes x 7.
Running 1:05:00 [2]
Mac-Chedoke-Westdale. Knee sore during warm-up. Ankle very sore after workout (swollen).
Monday Mar 7, 2005 #
Cycling 45:00 [2]
slept:9.0
Easy indoor cycling. Knee still sore, ankle OK.
Sunday Mar 6, 2005 #
Skiing 1:20:00 [3]
slept:8.0
Chedoke with Etoile and Adventure Girl. Knee sore and ankle hurt too.
Saturday Mar 5, 2005 #
Running 1:45:00 [1]
slept:7.5
Awesome snowshoe in the Ball's Falls Gorge with Etoile. Did lots of intervals up and down escarpment (Coming down was sweeet!) - but twisted ankle hopping between icy boulders in the valley - minor swelling..... (only I can twist an ankle on snowshoes!)
Friday Mar 4, 2005 #
Strength 20:00 [1]
Super 17. Legs tired from Rally so mainly upper body.
Thursday Mar 3, 2005 #
Running 1:15:00 [2]
Westdale-Chedoke plus loop 1 & 2 in snow.
Running tempo 30:00 [4]
Escarpment Ralley with Chedoke Stairs instead of Lowry hill at end. Deep snow made it very tough. Great workout with Griz, Sudden, Snipes, Meridian, Fossil and Pillar. Back to Boston Pizza for $15 Pitcher and Pizza night. (29.05)
Wednesday Mar 2, 2005 #
Note
slept:8.5 (rest day)
Some map study exercises.
Tuesday Mar 1, 2005 #
Running 1:00:00 [2]
Mac-Chedoke-Westdale. Tough in deep'ish snow.
Running intervals 40:00 [4]
slept:7.5
NE Chedoke intervals (3rd time now) with Sudden, Meridian and Fossil. This was tough snopulsning. Pushed hard and felt good. 7 intervals every 6 minutes (3.51, 3.33, 3.29, 3.23, 3.26, 3.26, 3.22).
C • 4
Strength 15:00 [1]
Super 17. It has been a while and I can feel it.
Note
Training Hours:
2005: 82.5 (Feb. 38) **
2004: 72.5 (Feb. 34)
2003: 74.0 (Feb. 34)
2002: 71.0 (Feb. 36)
** quantity is up this year AND Sudden's program is much higher quality too. Off to a great start.
2005: 82.5 (Feb. 38) **
2004: 72.5 (Feb. 34)
2003: 74.0 (Feb. 34)
2002: 71.0 (Feb. 36)
** quantity is up this year AND Sudden's program is much higher quality too. Off to a great start.