Training Log Archive: HammerIn the 31 days ending Oct 31, 2014:
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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 | Fr | ||||||||||||||||||||||||||||||||||
Thursday Oct 30, 2014 #
Cycling 1:20:00 [3]
Chilly toe freezing ride with Tarno on the rail trail.
Running 10:00 [3]
Easy jog after ARX punching knock-out competition (~300m courses with 9-10 CPs). Girls knocked out the guys in quarter finals. Aurora won overall. Great fun.
Wednesday Oct 29, 2014 #
Cycling 40:00 [3]
At Pulse. This hurt. Left knee swollen so no running at ARK tonight.
Running 5:00 [3]
very easy jog on soccer fields while ARK Attack and ARX did their week#8 race. Very impressive run by Isak keeping up to some of the top ARX kids (and beating several as well). I like these mini races. Gives me a chance to interact with the ARK Attackers too. Looking forward to having ARK at Chedoke on the new map.
Tuesday Oct 28, 2014 #
Cycling 1:20:00 [3]
Rail trail with Tarno. Big man deer stood it's ground on the trail near sanctuary park
Monday Oct 27, 2014 #
Strength 30:00 [3]
MAC Core #2 (50%) while watching football game.
Sunday Oct 26, 2014 #
Orienteering 30:00 [3] ***
spiked:9/9c
P2P vetting.
Orienteering 30:00 [3] ***
spiked:8/11c
My corn maze debut was not so good. Made my biggest error in probably 2 decades on the first control (10minutes lost). Took a while to get used to the scale. Lots of people out in the maze so it had the feel of a euro sprint with all the people dodging. I eally enjoyed this. Thanks Meghan for organizing! Thankfully the family that was walking had a slower time than me. Otherwise I would have been last.
Strength 25:00 [3]
Lots of running this weekend so some much needed yoga and roll.
Saturday Oct 25, 2014 #
Orienteering 1:00:00 [3]
RTH set-up of the 'Ace of Base' stage in D part of the DV. Didn't see any gangs but did they see us?
8 AM
Running 1:55:00 [3]
Absolutely wonderful run in the DV with Trav and Trix. Stopped on a leafy ridge line lined in yellow to watch leaves falling as if suspended in gaffa (musical reference anyone?). Oh and also solved a few World issues, shredded K2 and checked out a RTH checkpoint (without Trav's knowledge).
Friday Oct 24, 2014 #
Running 20:00 [3]
Three slow loops of the Gula Stigen on a beauty of a day. Plus a run up our big pile of rock to take a picture of GBay with the remnants of fall colours....and a picture of the Nottage. Nottage pic below.
Thursday Oct 23, 2014 #
6 AM
Cycling 1:20:00 [3]
Rail trail with Tarno.
Wednesday Oct 22, 2014 #
7 AM
Strength 1:00:00 [3]
MAC Core at Pulse with Sarah.
Tuesday Oct 21, 2014 #
6 AM
Cycling 1:20:00 [3]
Rail trail with Tarno. Hope to get back into regular training again. Taking a break pre-NAOC worked out well. Last week was just too busy with fieldwork. Less than 3 months to SSR. Gotta get some endurance back.
Monday Oct 20, 2014 #
Note
Didereedoo intervals
Saturday Oct 18, 2014 #
Running 15:00 [3]
Easy jog through some of the sweetest orienteering terrain you will find in Ontario - especially at this time of year. Knee very sore after a few days of fieldwork. Spent the morning with a crew of researchers tracking Massasauga Rattlesnakes. Found out they hibernate in peatlands. Who knew?!
Friday Oct 17, 2014 #
Running 25:00 [3]
Gula Stigen in very slick and wet conditions after 2nd day of end of season fieldwork near Nobel. At this time of year the terrain is truly world class orienteering terrain. Carp Ridge on steroids.
Wednesday Oct 15, 2014 #
Running 35:00 [3]
Two days after NAOC we are right back at it with the ARX group! Contours only at Spring Creek. Went for a jog along creek trail while AG! coached in hour#2. Quite warm outside. Knee was sore but because I'm not racing I'm not looking after it. I may have eaten an entire box of mint chocolate Girl Guides cookies today. I blame Cristina's photos of donuts for making me hungry.
Monday Oct 13, 2014 #
9 AM
Running 10:00 [3]
Warm up
Orienteering 20:00 [3]
spiked:19/21c
Fast and furious NorAm sprint. Legs felt heavy but the knee was fine. Now to get ready for the SSR! But the highlight of the day was watching AG! win the NORAM Jr. Sprint title and run a kick ass first leg in the relay just behind Alex Jospe on the leg. Woot. #ProudDad She missed being preselected to 2015 World Champs sprint team by 4 seconds.
Sunday Oct 12, 2014 #
Orienteering 40:00 [3] ***
spiked:8/9c
Acted my age today and had an almost clean race in M45. One mistake on #6 and was able to win by a few seconds.
Was so happy to see Robbie,Wil and Damian sweep the podium for Canada in men's elite today. Training pays off eh!
Was so happy to see Robbie,Wil and Damian sweep the podium for Canada in men's elite today. Training pays off eh!
Running 10:00 [3]
warm-up
Saturday Oct 11, 2014 #
12 PM
Running 15:00 [3]
Warmup
Orienteering 40:00 [3] ***
spiked:16/21c
15th placed elite North American despite 5 mistakes totalling 6 minutes including one 4+ minute error. This area still gives me problems with navigation though I think I wasn't the only one that had troubles at #5. The veg boundary threw me off. Was pleased I was able to run hard with a good group for a few CPs (and lead them into several as well). Surprised to be 5 minutes from the podium. I shouldn't be that close with such a poor run but I'll take some more scalps.
Wonderful anniversary pot luck dinner back at Camp DontGetLost!! The men's NAOC winners from 1986, 1990, 1992, 1996, 1998, 2000, 2002, 2008, and 2014 were in attendance!! Proud of the ARK/ARX performances today on some tough kids courses.
Wonderful anniversary pot luck dinner back at Camp DontGetLost!! The men's NAOC winners from 1986, 1990, 1992, 1996, 1998, 2000, 2002, 2008, and 2014 were in attendance!! Proud of the ARK/ARX performances today on some tough kids courses.
Friday Oct 10, 2014 #
Note
Today I am being saved by the fact ARK was a success. Massive absent minded prof faile by me today. Will explain more later but should make it to ottawa now
C • $$$ 1
Thursday Oct 9, 2014 #
Running 5:00 [3]
easy jog on Gula Stigen. very slick and with knee being sore I stopped at just one loop (6.5 minutes) to play it safe. Open rock at Dinner Bog area was also very slick yesterday so I anticipate spikes will be useful at Carp.
Tomorrow the footprint of the Nottage gets the soil scraped off and then garage blasting takes place on Tuesday. Apologies to the Smiths in advance for any extra noise the next few days. :-)
Tomorrow the footprint of the Nottage gets the soil scraped off and then garage blasting takes place on Tuesday. Apologies to the Smiths in advance for any extra noise the next few days. :-)
Wednesday Oct 8, 2014 #
Running 5:00 [3]
testing the knee at ARX pre-NAOC boot camp. The X gang ran tough. I did not.
Tuesday Oct 7, 2014 #
Note
ARK kicks off this week in a brand new location - Stoney Creek. So this is a good time to revise ARK by the numbers.
5 - Number of years ARK has been running
8 - Number of communities with an ARK program
288 - Number of participants in the (west) Hamilton ARK location
702 - Number of participants in ARK programs this autumn
755 - Number of participants in ARK programs last spring
3917 - Number of participants in ARK programs since 2010
>300,000 - Dollars of revenue from ARK programs since 2010.
15 - Number of DGL juniors participating at NAOC 2014
5 - Number of years ARK has been running
8 - Number of communities with an ARK program
288 - Number of participants in the (west) Hamilton ARK location
702 - Number of participants in ARK programs this autumn
755 - Number of participants in ARK programs last spring
3917 - Number of participants in ARK programs since 2010
>300,000 - Dollars of revenue from ARK programs since 2010.
15 - Number of DGL juniors participating at NAOC 2014
6 AM
Strength 15:00 [3]
(injured)
Best part of being injured and not racing anymore is that when it is pouring rain at 545am it is easy to justify staying indoors. Luckily Tarno skipped the ride as well.
Easy yoga. Can now put full weight on the left leg. Still painful to bend it though.
Easy yoga. Can now put full weight on the left leg. Still painful to bend it though.
Monday Oct 6, 2014 #
Note
(injured) (rest day)
Some icing, some dynamic stretching. Swelling has gone down a lot already.
Sunday Oct 5, 2014 #
10 AM
Running 10:00 [3]
Warmup. Knee was quite sore during this so I should have known this would be a bad day. Normally I take good care of the knee leading up to an O race. Only iced it once in last 5 days. Big mistake there.
Orienteering 40:00 [3] ***
spiked:17/18c (injured)
Adrenalin and concentration put the knee concerns behind me early. Ran well to first few CPs but a little bit too much hesitation. Then hooked #4 by running too high. Running back down I hyperextended my knee and it hurt a lot. Ran hard to #5 hoping it was OK but side hill to #6 was painful so I stopped for a bit. Jogged the next few CPs but knee got worse. Should have stopped but it was too enjoyable. Knowing that has gotten me in trouble before I decided to be cautious but I fell on hill coming out of 14 do decided to walk it in. Very painful trying to climb out of 16. No grip and couldn't put weight on it. Frustrating. Despite that really enjoyed the weekend. 2.5 hours home. Looking forward to the rumoured 6h adventure run there soon.
Saturday Oct 4, 2014 #
12 PM
Running 10:00 [3]
warm-up
Orienteering 1:30:00 [3] ***
spiked:15/17c
Really enjoyed the woods and the route choice legs which I generally did not choose the best route. At #11 I was in 2nd and close to the Duke but on the long leg to #12 I started to get tired and my knee got sore very quickly thereafter. Struggled with the precision nav at #12 and made a 2 minute error. Followed that up with a slow run to #13, a bad fall and another 30 second error on #13. Lost almost 7 minutes to ShadowCaster on those two legs alone so the running speed and route choices were poor too.. Got it together again on #14 and then jogged the final few CPs to the finish. V. tired after this but in an enjoyable kinda way. Time to ice the knee.
Friday Oct 3, 2014 #
Event: 2014 US Nationals
Running 25:00 [3]
Dang loops with H.
Thursday Oct 2, 2014 #
7 AM
Strength 1:00:00 [3]
MAC Core with Sarah.
Running 10:00 [3]
Curvy treadmill
Wednesday Oct 1, 2014 #
Running 15:00 [3]
ARX on a Thursday'ish kinda evening.