Training Log Archive: fkawam

Two sets of core...no med ball or lats

Two bare bones sets of core I

Big tree en route to Firestation and back...tempo/ threshold effort
5:19-15-15-10 for km splits
About 1 minute slower per km than usual for this type of run but faster than anything for the past few months of back recovery
...only 1 km to go
HR:160-110-110-100-100-95

bit of achilles, hamstring aight after and back stretches/ exercises run

Cycling easy with Natasha (Andrew backed out of running)...most level 1 intensity as we played follow the leader but the home stretch hill was a 3+ effort - race

Ontario's Long at the Barrens....first time for me there..
I like Jennie's first line in her log about this "race"....
.The area is beautiful...Thanks Stefan for suggesting this event....should have picked a lower level course though (did course 6) and/or heeded Steve's warning much much much much more carefully...Thanks to Cathy for the boost...GPS indicated 9.4 km but that included the walk to the start (2.1 km)....Saw 2 interesting snakes and a turtle was right in the clearing I stepped into when leaving a dense area...cool beaver dam near 2...saw this alot

PS....OK Jennie....
.Here's the update...I think my ego has recovered enough by now!

Control 1: started with a walk - jog using my compass but slightly off....in hindsight and what I eventually figured out was that I was on the wrong side of the small water body near 1....but wasted alot of time doing this...

Control 2: the first 200 m or so I figure I was on track as I squeezed between the two water bodies ...I followed the shoreline after this, running a bit faster and not really paying attention to the side of the lake I was on but keying off the cliff on the other side...my intent was to stop there but I didn't and kept going north right to the beaver dam. I think I somehow thought I was back on the west side of the lake again instead of the east side only lower...After crossing the dam I looked at my watch and was going to quit right there so I took a safety bearing north and almost got back to the start when I realised where I was. I went back across the #^$#$#^ dam and right to 2...was going to go home after this but really wasn't looking forward to walking north back to the road.....Luckily Cathy came along and her next control was my number 6 ...

I followed her to the path on the south side of the map (this was challenging running for me) and was going to go to 6 and then up to the road through the light green woods....we parted ways here looking for 6 which I figure was just east of where I was (I found control 140 not the needed control 139!) ...
Not exactly sure where I was but pretty sure of the general area (which I checked with Stefan and Eric later) I took a NW bearing and kept on that figuring that was a win-win move (N and W both saftety bearings)...turns out this was pretty well done as I hit control 127 right on...(directly in between my 126 and 128...but I did not know that till later!....this meant I was pretty much parallel but off set to the line from 6 to 7)
I remember wondering "hmmmm if 140 was near 139, I wonder if 127 was near 126 and 128" as I continued NW...saw the marsh walked around to the open woods and then straight north to the road...guess I got my answer!
Started jogging back along the road setting the goal of getting back by 12:30 ..While passing the last marsh and large water body near the road I looked at my compass (better late than never) to check the angle of the lake ...it looked close and I knew I was close to the centre....so I climbed over the fence and walked, counting paces on the bearings from the raod to 12, then 12 to 13, then 13 to 14,....heard the cheers and thought I could jog in quietly...no good ...the last control gave me up to Laura's announcing.....
After seeing that even this last bit was tied for the slowest time of the day for that section I did not want to think of this performance ever again....
Seeing Cathy and Richard A on the road as I drove back did not make me feel any less pathetic
Unbelievably yesterday I found the windshield strip for the 2012 championships in Kitchener and actually started formulating plans for a better go next time...

C • Up to you now! 2

Andrew running to big tree en route to firestation... I was on bike

Event: Ontario Orienteering Championships
 

Two sets of core without med ball or lat pulls...

Andrew running to big tree en route to firestation... I was on bike...a bit of a guess on the time...at least..26 min

Run with Andrew along bike path to transitway and back

Walked jogged from Ottawa U....yesterday's exercise set by Jeff downtown ...GPS measured 8.1 km upon return to parking lot at U of O.

Did most of the courses Jeff had set up yesterday and picked up most of the flags (all were there except under the spider)...did not do 27,28,29 (Rideau centre controls)...getting dark, I was running out of time and I did not want to push it (as it is I might have done too much today...we'll see)

Technical work is right...with some of the restrictions put on the map...(boy was I tempted to cheat in spots) ...This was good practice for me to pay attention to details...when I was not stopped thinking I was jogging most of the time..with some bouts of walking

Run to WHS to drop off the mushrooms, then back field and out to George Brown park, through hole in the fence, transit crossing, path by south east part of creek back over finishng dog loop to 1 km marker then in (5:17), then run to park to check both ribbon trails for tonight's w/o

OOC Workout:

Anne, Jeff, Laura, Errol, Steve, Tom, Eric

4 x trail ribbon path field house to tennis court - stride/terrain pace
4 x woods loop play structures to Errol's house- stride/terrain pace

....then it o very dark...sooo much for the woods ...but the main trail was OK for:

1 loop - 2 loops - 1 loop... main path ~500 m each

3 x light path hill jog down rec

Recovery was by feeling "ready to go again" ...shorter if the lack of light slowed down running speed...

Good race prep w/o

w/u and w/d free form

some informal core and stretching ~ 20 minutes...tired went to bed