Training Log Archive: CanadianIn the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
10 AM
Orienteering 35:00 2.25 km (15:33 / km)
Shadowing Lukas Raz around the first half of the intermediate course and coaching. That was an overly challenging intermediate course because some of the trails haven't really existed for 10+ years so you need to know what an old overgrown trail looks like you're going to struggle.
Orienteering (Long Advanced) 1:03:08 [3] 7.84 km (8:03 / km)
Long advanced course at Meech Valley. John Ranson's course took us through some very nice woods. It's a real shame that the map is so poor because there are spots where the terrain is truly amazing. A few of the controls had poor control locations so you neded to take those with a grain of salt but generally very enjoyable.
Running 23:55 [1] 4.15 km (5:46 / km)
Went for a bit of a longer cool down after talking with a whole slew of different people about different things and ended up running into Dave's group so ran with them for 15 min or so.
Saturday Nov 1, 2014 #
Orienteering 1:10:00 [3]
Roughly an hour and 10 minutes out picking up controls that should have been picked up 3 weeks ago from training on the March Highlands.
Went in and out of focus but even this kind of session is valuable time in the terrain. Nice to be out.
Went in and out of focus but even this kind of session is valuable time in the terrain. Nice to be out.
Thursday Oct 30, 2014 #
12 PM
Deep water running (with belt) 26:28 [1]
A short session in the pool followed by 10 minutes in the hot tub.
6 PM
Running 6:00 [1] 1.1 km (5:27 / km)
Orienteering (sprint) 30:22 [2] 4.39 km (6:55 / km)
The goal was to properly read the route to the next control and go through the motions of flow through the controls but I was finding it very very difficult to read the map with the dinky little light I had and so gave up on that halfway through in favour of knowing where the controls are because I know the area too well and set the course.
Running 16:33 [2] 1.95 km (8:29 / km)
Ran from the start of the first set of intervals to the second set and then ran about half of the second set with Aex and Trevor and provided them with a bit of feedback.
10 PM
Stretching 19:00 [0]
Wednesday Oct 29, 2014 #
5 PM
Stretching 20:00 [0]
6 PM
Running 1:05:14 [3] 8.64 km (7:33 / km)
OttawaOC running training with Francis and gang.
Data stolen from Alex's log because my watch ran out of batteries very early on. I wasn't quite as quick as Alex for most of it but either he slowed down or I sped up on the last two.
Data stolen from Alex's log because my watch ran out of batteries very early on. I wasn't quite as quick as Alex for most of it but either he slowed down or I sped up on the last two.
10 PM
Conditioning - rolling 15:00 [0]
Painful
Tuesday Oct 28, 2014 #
Note
(sick) (rest day)
Had the early startings of a cold so took the day off and did a lot of nothing all day.
Monday Oct 27, 2014 #
10 AM
Deep water running 25:00 [2]
First time back in the pool in a long time so took it easy and kept it short but it still felt like a good workout.
Stretching 10:00 [0]
5 minutes before entering the pool, 5 minutes after coming out.