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Training Log: Bash

In the last 7 days:

activity # timemileskm+m
  Running2 2:33:55 13.1(11:45) 21.08(7:18) 415
  Strength & Mobility6 1:38:00
  Power Yoga1 52:00
  Snowshoeing1 50:00 1.77(28:14) 2.85(17:33) 133
  Orienteering1 45:43 3.44(13:17) 5.54(8:15) 71
  Total11 6:39:38 18.31 29.47 619
averages - sleep:6.8
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SuMoTuWeThFrSa

Friday Jan 18 #

Snowshoeing 50:00 [2] 2.85 km (17:33 / km) +133m 14:13 / km
slept:6.5 shoes: Salomon XA Pro GTX - Black

Snow testing in Loree Forest with ‘Bent and the pooches. This wasn’t all snowshoeing; we were trying to decide what to wear on our feet for tomorrow’s Snowshoe Raid. Conditions are tricky.

On the way back, we all went to Yappy Hour at the Sidelaunch Brewery - a dog-friendly fundraiser for the local animal shelter. Lots of dogs and dog lovers showed up including Heather Arnold and Cait Foisy. There were some snacks and live music. They do this a couple of times a year. Fun!

Thursday Jan 17 #

Note

Using a GPS watch for training isn’t for everyone. Hit men, for example.
https://www.runnersworld.com/news/a25924256/mark-f...
7 PM

Strength & Mobility (Core) 20:00 [3]
slept:7.0

Hard Core Live with Caron
8 PM

Power Yoga 52:00 [1]

C3 Yoga class

Wednesday Jan 16 #

10 AM

Strength & Mobility 10:00 [1]

Foothab
5 PM

Running (Trail) 1:00:26 [3] 8.35 km (7:14 / km) +166m 6:35 / km
slept:7.0

Chilly sunset run around Palgrave West with AdventureDog, who was on high alert for wildlife in K-Bash Woods. It was almost dark when we got back but we still added a final lap of the 1 km loop that goes through our neighbour's property.

I got thinking that we could have an abbreviated Last Man Standing event for friends at our place. Since it's a 1 km loop, the departure would be every 9 minutes to fit the 100 miles per 24 hours requirement. There are issues involved with the tighter timeframe, i.e. if you need a major washroom break, you're probably out of the event unless you're super quick. (No porta-potties so you'd have to go indoors. No pooping in our forest!) But this would just be for fun and there would be a BBQ and beer awaiting the losers so I don't think anyone would mind. Hmm. :)
10 PM

Strength & Mobility 3:00 [3]

3-Minute Mountain Legs!

Tuesday Jan 15 #

Note

I still haven't set goals for 2019 but one of them will be 80 hours of Strength, Mobility and Yoga. Upping the ante, I'm aiming to do at least 5 minutes every day since I should be doing physio-type exercises that often even if I don't get around to doing anything else. As of the 15th of the month, things are on track.

Note

Up for tomorrow: Three-Minute Mountain Legs.

Trigger warning for Cristina: there are two active dogs in the video.
https://trailrunnermag.com/training/3-minute-mount...

1 PM

Running (Trail) 1:33:29 [3] 12.73 km (7:21 / km) +249m 6:41 / km
slept:7.0 shoes: Salomon Snowcross1 2nd pair

Trail run around Palgrave East and West on a grey day. 'Bent said I wouldn't need Kahtoolas but he was overly optimistic. I crept along the edges of trails when they got too slippery and tap danced across glare ice on my spikes when there was nowhere else to go. Luckily, I stayed on my feet - a nice improvement from Sunday's skate ski, which left me with a painful bruised glute. I listened to Jenny Jurek on an old Ultrarunner Podcast. After taking an early phone call related to our deck disaster, I ran for 85 minutes without walking any hills so things are moving in the right direction.

Sad news from "downtown" Palgrave. The Church Pub is closing after receiving a large fine from the Town of Caledon for compliance issues with the building department. Mistakes were made on both sides but I have sympathy for the pub, which was much needed in a hamlet that could easily be overshadowed by the highway that passes through it. The Town's building department has poor communications, and most of its staff are bureaucrats who enjoy wielding power more than helping to solve problems of the tax payers funding their salaries. RIP, Church Pub.
9 PM

Strength & Mobility 15:00 [1]

Foothab

Monday Jan 14 #

6 PM

Strength & Mobility 40:00 intensity: (10:00 @1) + (30:00 @3)
slept:6.25

Full body strength + some foothab. If all goes well, I'll add some more foothab later tonight.

Dr. Thumbs-of-Death worked on both my feet today - OW. Although I had a high sprain on my left ankle in September, I have more trouble with one-legged balance on my right foot. The right ankle is my good one - mostly - but I sprained it for the first time in the summer of 2017 so like most of my body parts, its warranty has been voided.

Especially on my left side, Dr. ToD says it's my tight tibialis posterior giving me grief and causing pain around the bottom of the medial ankle bone. It's hard to massage or stretch but I can try rolling the little spiky ball around the sore spots on my calves and feet. Also, I can try seated calf lifts, turning the feet to different angles. When you're seated, you don't use the gastrocs as much.

Sunday Jan 13 #

10 AM

Orienteering (O Cup) 45:43 [4] 5.54 km (8:15 / km) +71m 7:45 / km
slept:7.0 shoes: Salomon Snowcross1 2nd pair

O Cup # 3 Toronto Orienteering Club
Claireville Conservation Area

Beautiful, sunny day with temperature around -12C. We've had so little real winter this year that I totally overdressed my upper body! There was virtually no snow but every once in awhile, we would cross a section of glare ice on a trail or in the middle of a field where puddles had frozen. I was waking up all the SI controls until #5 when I boldly left the trail to cross a field of hummocks, tangled weeds and Christmas trees. I didn't bother checking my compass because that's for wimps. When I'd travelled the correct distance, I saw a building to my right and realized how badly I'd aimed. I dashed away from the building on a trail and found the flag in a re-entrant but that's when I saw Pekka Toivanen and Christian Michelsen. I think Pekka was the overall winner. I took home a $20 gift card from Sportchek as the top woman though. :)

2 PM

Strength & Mobility 10:00 [1]

Foothab basics

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Jan 1 – Dec 31 (365d)
Strength, Mobility & Yoga
Strength & Mobility
+ Power Yoga
80:00:00
actual:5:54:007%
projected:119:38:20149%

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