Training Log Archive: JRanceIn the 31 days ending Aug 31, 2010:
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Monday Aug 30, 2010 #
Grinding 1:01:39 [3]
rhr:64
BP 116/75 Listless recently. Slow but steady uphill. donated platelets today so the next couple days will probably be a bit lazy.
Wednesday Aug 25, 2010 #
orienteering 40:45 [3] **
weight:159kg
QE Park WET. The hills never get any less steep. Good flow and focus. Did not warm up so it took a while to get moving well.
Sunday Aug 22, 2010 #
orienteering 1:37:00 [4] *****
Very challenging event on Carp Barrens. Overall a good race. Some time lost at various places but in good contact throughout except near the end where I went a bit too fast in the forested area and lost several minutes by running over a trail and having to search for it. I am happy about my legs. they held up for the entire COC but I am tired now. A couple rest days are needed!
Saturday Aug 21, 2010 #
orienteering 16:00 [3] ***
NRC sprint. An easy area and I had great flow and no baubles but probably should have run the road instead of cutting across rough open early in the race. Top end speed and fitness needs improving but I enjoyed the race.
Friday Aug 20, 2010 #
orienteering (Middle distance at COC) 45:00 [3]
Failed to finish. Terrible to first control. (Attacked # 2) Then misread map going to 3. Never did find #6. Could not interpret trails. Needed to slow down and use direction, pace-counting and contours but did not adjust well at all.
Thursday Aug 19, 2010 #
orienteering (relay) 23:00 [3]
Nakkertok Ski Club. Ran relay with Alan and Marg. It was hilly but simple technically. Did well on all controls except the last where I got careless, did not read carefully, and tried to do it on memory. Other than that I had good flow and although not fast of foot moved effeciently through the course.
Wednesday Aug 18, 2010 #
1 PM
orienteering (Chase sprint) 12:34 [4] 1.5 km (8:23 / km)
Set-up race. Good except for #1. Went straight through rough open instead of the safer, faster trail which added almost no distance! Need to be more careful on first controls.
3 PM
orienteering race (chase.) 19:58 [4] 2.3 km (8:41 / km)
Carleton University. In the chase the first several controls were in a relatively complex area with traps and levels to interpret. I did the whole course well but probably had 3 or 4 route choices that were not optimum. I went right on the route choice back to the finish and lst some time on that. I was tired at the end.
Monday Aug 16, 2010 #
orienteering 1:33:47 [3] 4.6 km (20:23 / km) +130m 17:52 / km
Fortune Sud. I had good direction out of controls except for #10. Did not adjust to scale and generalized mapping. Very poor to #1. On 7 to 8 I considered the trail but decided I needed the the harder route. Could not read the detail (or lack thereof) and had to relocate. 2 bad route choices but some good legs as well.
Saturday Aug 14, 2010 #
orienteering 56:40 [3]
Farsta event at Lac Beauchamp. It was dark, wet and slippery. I should have worn spikes. Mostly good but a few poor directions especially out of control points. Need to take more care with direction out of controls, attackpoints, and focus, focus, focus.
Friday Aug 13, 2010 #
Trail running 1:11:41 [1]
Trail run from P17 at Wakefield. went out and back in the direction of Healey. Rolling terrain and a hot day.
Tuesday Aug 10, 2010 #
Trail running 1:12:55 [2]
Lynn Loop and Varley counterclockwise from Demo.
Sunday Aug 8, 2010 #
Grinding 1:04:00 [3]
Estimated time. Watch stopped. 29.40 at 1/2 but slowed A LOT after that.
Intensity 3+ to 1/4 and then about 1+ from the 1/2.
Intensity 3+ to 1/4 and then about 1+ from the 1/2.
Friday Aug 6, 2010 #
Grinding 1:00:59 [3]
max:156
BCMC. Drifted to the right again! A humid summer day.
Thursday Aug 5, 2010 #
orienteering 46:12 [4] *
WET in reverse to pick up the pins. Hot and humid. Slowed in the last 1/4. Need to build up endurance!
Tuesday Aug 3, 2010 #
Grinding 1:07:45 [1]
BCMC Zone 1 the whole way. A humid day. Seemed to slow in the top 1/3
Monday Aug 2, 2010 #
orienteering 48:09 [3] *
Test running WET at Lower Lynn. Made 1 error by not reading enough. A warm day. A bit tired from paving the side steps.