Training Log Archive: sbergIn the 30 days ending Sep 30, 2011:
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| 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 Sep 29, 2011 #
Orienteering 45:00 [3] *
O-training set by Eric. Three short sprint courses at Algonquin College.
5.20, 3min rest, 11.12, 8min rest, 11.06.
In the end dark and hard to read the map. Need to remember to bring a headlight next week.
5.20, 3min rest, 11.12, 8min rest, 11.06.
In the end dark and hard to read the map. Need to remember to bring a headlight next week.
Wednesday Sep 28, 2011 #
6 PM
Running 1:30:00 [4]
Francis running training. 20min warmup down to water treatment plant at Mud Lake, 4 strides on the grass, then 20min continuous running on a grass loop including 3 knolls. Every now and then Francis told us a feature to run to at speed, then 30 s rest before continuing on the loop. Then 3x400m on the road with ~3 min rest. Slow jog back to Frank Ryan park, ~ 20min.
Tuesday Sep 27, 2011 #
10 AM
Orienteering (course setting) 3:00:00 [1]
Hanging ribbons at the Barrens. Everything is done. Beautiful morning. Slow walk though, as still checking everything on the map around the controls. I few more minor map updates.
Sunday Sep 25, 2011 #
10 AM
Orienteering race 27:21 [5] ** 3.4 km (8:03 / km)
spiked:11/11c
First of two sprints at Baxter Conservation area. Felt like Francis long interval trainings, had to push the whole time as the course was easy and all trail or open grass running.
11 AM
Orienteering race 35:37 [5] ** 4.1 km (8:41 / km)
spiked:13/13c
Second sprint course at Baxter. I had a 15min rest between the two races. On this course I actually did go through the forest in two places.
Beautiful day, +25C and blue sky.
Beautiful day, +25C and blue sky.
Saturday Sep 24, 2011 #
11 AM
Orienteering 3:10:00 [1] ***
Hanging ribbons at the Carp Wellness centre for the Ontario Championships Long. Just walking and checking all details on the map. Beautiful in the forest, the leaves are starting to fall, so the forest will be quite open.
Thursday Sep 22, 2011 #
12 PM
Orienteering 55:00 [2] *
Lunch time jog to hang the flags for tonights O-training on the Timm Dr map.
Wednesday Sep 21, 2011 #
6 PM
Running 1:10:00 [4]
Francis running training *** 1 year anniversary *** . Good turnout today ~15people.
10min warm-up, then different interval loops, 5:36, 5:13, 5:00, 4:53 with 1:30 rest in between. Parts were in forest, trail or grass.
3min rest then hill running in the slope at transit way, 5x up the slope in different ways, and jogging down, total 6:27.
Jog to 4H loop, then 1km at speed, 4:50.
Whole body felt stiff and sore today, not comfortable at all.
10min warm-up, then different interval loops, 5:36, 5:13, 5:00, 4:53 with 1:30 rest in between. Parts were in forest, trail or grass.
3min rest then hill running in the slope at transit way, 5x up the slope in different ways, and jogging down, total 6:27.
Jog to 4H loop, then 1km at speed, 4:50.
Whole body felt stiff and sore today, not comfortable at all.
Tuesday Sep 20, 2011 #
5 PM
Orienteering 45:00 [3] **
Jogged around Timm Dr to check the map for Thursday's O-exercise. I drew this map in 2008 and already feel there should be some details updated on the vegetation.
Sunday Sep 18, 2011 #
Orienteering race 1:50:00 [3] ***
B-meet at "the ARK" north of Wakefield. Very nice area. Would be nice to have a proper map. This map was sketchy with 10m contours and not much details. I had an OK race to the 8th control, but made a mistake on 9th and could not relocate on the featureless area so bailed after about -20min. Even getting out to a couple of major trails I could not find where I was until it lead to the only lake on the map. At that point I was just jogging home even though there were three controls almost within reach from the trail.
Saturday Sep 17, 2011 #
11 AM
Orienteering (course setting) 2:30:00 [1] ***
Beautiful day at the Barrens. Started hanging ribbons in the far east area and a few map updates. A couple of control spots had to change as either feature wasn't clear or not happy with the map. One tricky area is missing some cliffs and boulders. Haven't decided if I should update the map or move the control. By the way it is already 4 cliffs in the control ring :)
At one spot at a pond there is a nice canoe, and the grass was moved to make a nice path! Not enough to mark it as a path on the map though, but I removed the green from the map in this spot.
At one spot at a pond there is a nice canoe, and the grass was moved to make a nice path! Not enough to mark it as a path on the map though, but I removed the green from the map in this spot.
Thursday Sep 15, 2011 #
6 PM
Orienteering 1:05:00 [1]
O-training fro Teutsch's house. Distance estimation on a map with only area around the controls visible. The orienteering in between controls was simple, mostly trails. I was within 10-15% except a few legs where I was really off.
Wednesday Sep 14, 2011 #
6 PM
Running 1:15:00 [4] *
Francis running training. Warmup leap frog run around the park with heavy medicine ball, ~10min. Then 6 O-controls in the park and woods. Each control had a core exercise; step-ups, superman, back kicks, plank, V-sit ups (name?), and straight ankle jumps. Total ~ 14min.
interval loops around the park, 6x 2:20(+/-2s) with 1:30 rest.
The 6 O-controls and core exercises again, but in different order, ~ 14min.
interval loops around the park, 6x 2:20(+/-2s) with 1:30 rest.
The 6 O-controls and core exercises again, but in different order, ~ 14min.
Sunday Sep 11, 2011 #
Event: OOC B-meet - Grenfell Glen
10 AM
Orienteering race 1:12:11 [5] *** 7.7 km (9:22 / km)
spiked:21/22c
OOC B-meet at Glenfell Park at south end of the Nepean Sportsplex map. After a minute fumble on the 2nd control I had a good race and was even pushing the running speed as I several times during the race had people in front of me to motivate me to keep up the speed. Fun course that used the best parts of the map, although even some of the few white areas should be light green. It paid-off to take trails routes around in most places.
Saturday Sep 10, 2011 #
10 AM
Orienteering (course setting) 1:34:00 [2]
Jogging around the Barrens checking things for the Ontario Champs course setting. Some minor map updates, mostly un-crossable marshes that dried up and are now no problem to cross. Beautiful morning!
Friday Sep 9, 2011 #
7 AM
Orienteering 25:00 [1] *
spiked:14/14c
Picking up the controls from last nights trainig session.
Thursday Sep 8, 2011 #
5 PM
Orienteering 30:00 [2] **
spiked:14/14c
Hung the controls for the O-technical training session at All Saints High School. Good turnout for the training.
Wednesday Sep 7, 2011 #
6 PM
Running 1:23:20 [4]
Francis O-group training. Great turn-out, 15 people, and still missing a few regulars. Warm-up to Lincoln Fields transit station. Intervals around the orchards (1min and 1 min rest, and ~2min and 2 min rest) and one long interval along the parkway(~7:40).
Monday Sep 5, 2011 #
10 AM
Orienteering 48:09 [4] *** 4.3 km (11:12 / km)
spiked:17/17c
Middle distance training course on west part of March Higlands map, from Huntmar Rd. Once I was warmed up after 2-3 controls it felt good running and speed was pretty good. Tried to simplify the routes and avoid trails, reading on the hills and some compass legs.
Sunday Sep 4, 2011 #
Orienteering (course setting) 1:40:00 [2] ***
A jog around the Barrrens checking routes and map for Ontario Champs Long. Started raining and was a steady drizzle while out there, but warm.
Saturday Sep 3, 2011 #
11 AM
Orienteering (Mapping) 1:30:00 [0]
Walking around Riverfront Park in Carletone Place doing map corrections to my new sprint-map (made from Google satellite and street view). Some details to fix, but still map is mostly useful as is. Alex run a couple of courses while I mapped.
Thursday Sep 1, 2011 #
6 PM
Orienteering 57:00 [2]
O-training at Relais Plen Air in Hull. Good exercise by Bill Meldrum, trail running and practice where to cut in to the controls. My running felt awful, tired legs from yesterday, and stiff and sore, especially in right heel even though I had iced it last night. Good turn-out, 22 runners.