Training Log Archive: fkawam

B-Meet
March Highlands
Short Advanced
12 controls, 4.4 km
(real distance ?, hr estimates...1 standing slow walk, 2 slow walk-jog, 3 run)

-spiked controls 1,3,5 (the most awesomeness spiking job!),6,7,9,11, 12
-troubles in circle 8 (went by this several times without seeing it), 10 (overshot to trail then came back)
that leaves...
2 (lost ~10 min here...brain fart circling in the cliffs directly east of the control...didn't realize this until I relocated to the lake afterwards then came in smoothly)
and the dreaded 4!...(~40 minutes lost here).....I get what I did wrong now....Ultimately think I mixed up cliff lines and trail lines ...and needed to look much more carefully here...finally figured it out with the clue of the second boardwalk from Gloria

Heel was painful especially on the last 3 legs...so running was not fast...hobbling now... :0 ...but I finished this week... :)

Warm up with tash...heel hurt the whole time

Short Advanced - Splits

Did Jennie's RALF w/o course @ the Sportsplex from Wednesday while Natasha was coaching
Heel felt really good afterwards...15 min later....

5 x the quarry hill @ Tupper Building (each loop ~2:40 - 13:20), w/u and w/d...to/from Mooney's
Sharp pain in the heel at the top of #5...shouldn't have pushed my luck

Took a day off to rest the heel ...rolled it several times with a tennis ball and golf ball

OOC Training
Sportsplex
Jennie, Philipe and myself

The three workout options were:

1. Help Coach Jennie with the Learn to Orienteer Clinic
2. Map O-tervals on a course that Jennie set (...10 leg, 1 leg at a time, half running time recovery)
3. Pure Interval workout of 10 x 2min with 2 min rec...interval speed no slower than the first

-Jennie ran the clinic
- Philipe and I set Controls (thanks Phil for taking the far ones)
- Philip did the running workout
-I ran to the sportsplex before control setting, went on a guided map walk with a group, then ran back

bike path to Baseline station...the tried that little path in the green south of the skateboard park on Gord's map which I hadn't before then switched to running along Woodroffe

Set controls...about 15 minutes...only 5 of which was running (spent a good chunk untangling flags!...then about 40 minutes walking over the clinic group with a group

Ran back along Woodroffe then the bikepath @ Baseline in...very dark in there!
Sweaty evening!
Right heel sore...iced afterwards

Two loops of Shirley's Bay main trail...second faster