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Training Log: Bash

In the last 7 days:

activity # timemileskm+m
  Running3 3:54:46 18.4(12:46) 29.61(7:56) 752
  Mountain Biking2 3:20:24 26.54(7.9/h) 42.71(12.8/h) 481
  Paddling1 58:43 2.85(2.9/h) 4.59(4.7/h) 6
  Strength & Mobility1 5:00
  Total7 8:18:53 47.79 76.9 1239
averages - sleep:6.3
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Friday May 26 #

Note
slept:4.75

It's been awhile since my brain last refused to turn off and let me sleep. I read about a simple technique that helped people fall asleep in a study. Pick a word with no repeating letters, then start with the first letter and think of as many words as you can that start with it. When you run out, move on to the second letter. This has worked better for me than some of the other "fall asleep" tricks; it feels like it uses a different part of the brain. It didn't work last night though.

We heard a podcast today where a sleep specialist defined insomnia as 3 months with less than 4 hrs of sleep. Fortunately, I don't qualify. He referenced a study where people who averaged less than 5 hrs of sleep per night were shown to be at higher risk for a bunch of different medical conditions. No surprise there but interestingly, the increased health risks were mostly seen in the subset of study participants who slept less than 5 hrs AND took sleeping pills. I still haven't ever taken a sleeping pill (the idea makes me squeamish) but I'm going to need to try some for Ultra Tour Monte Rosa.

Thursday May 25 #

1 PM

Running (Trail) 2:02:35 [3] 15.2 km (8:04 / km) +522m 6:53 / km
slept:7.0 shoes: Salomon Speedcross Pro

It was *pouring* so naturally I thought, "What a great day to test my layers for the Alps!" (Admittedly, there have been other rainy days when I've thought, "What a great day to test the treadmill!")

It was 11C with heavy rain and I wore a lightweight, long-sleeved Capilene shirt with a Helly Hansen sports bra under my lightest waterproof-breathable jacket, a 2 or 3-year-old Salomon Bonatti. I also wore a Buff, medium-weight Salomon capris, Smartwool running socks and the Compressport calf sleeves that I bought as a souvenir of Lavaredo Ultra Trail (somehow they finished feeling dry but nothing else did). For the first 20 minutes, I felt too warm so I unzipped the jacket a little. After 40 minutes, I felt damp right to the skin, which was OK while I was running in the forest but if I'd been on a windy Alp or even if I'd had to stop today, I would have been cold. So I'll need more layers and/or my heavier waterproof-breathable jacket.

AdventureDog was my intrepid companion as we ran around Glen Haffy in search of elevation gain. I only repeated one hill so it didn't feel forced. I was proud of A-Dog for staying on the narrow trail as we passed the 8 meter stretch of lush poison ivy beside the K2 trail, and he hopped off the trail to avoid running through a large pile of fresh horse poop. Good boy! We met two fishermen at the public pond with big dogs on the loose so that was exciting.

The one surprise of the day came when we got to the top of a hill where we needed to cross a fence at mid-thigh height. Earlier in our run, A-Dog was ahead of me and had flown over the fence like a professional show jumper. When we reached the fence later on, he was lagging behind me and I glanced over my shoulder to enjoy the show. He took off and sailed over the fence like Superman - as if in slow motion - but I'd failed to calculate the length of his trajectory and he smashed headfirst into my hamstring. We were both shocked but uninjured. At the next fence, I noticed that he gave me time to get farther ahead.

I came home as a drowned rat , which was fixed by a hot shower, herbal tea and a roaring fire - nice, although a little weird in late May.

Wednesday May 24 #

1 PM

Running (Trail) 37:11 [3] 5.37 km (6:56 / km) +91m 6:23 / km
slept:7.0 shoes: Salomon Speedcross Purple#2

Short, quick (for me) run around Palgrave West. This year's poison ivy crop arrived late but it sure is flourishing now!
4 PM

Mountain Biking (Single Track) 1:07:31 [3] 15.1 km (13.4 kph) +267m

Harps came up to Albion Hills for a ride after work and I joined him for the first hour. So nice to catch up! We're both on new 29ers after years of riding 26ers. Harps rode well of course, and I only had issues in a few tight spots that were also tricky on my old bike. I'm liking my new bike more and more!

We stopped for a buttertart break and chatted with Sean Ruppel (Superfly Racing), Brittany Webster (retired Olympic XC skier visiting from Canmore) and her sister Lindsay Webster (multiple OCR winner). Sure, they may be super successful athletes but they were jealous of our huge buttertarts. ;) I abandoned Harps after that; I hope he could ride with a full stomach!
7 PM

Strength & Mobility (Physio) 5:00 [1]

Loosening up my tight Achilles

Monday May 22 #

9 AM

Paddling (Canoe) 58:43 [2] 4.59 km (4.7 kph) +6m

Muldrew Lake - details and photos to come.
11 AM

Mountain Biking (Trail & Country Road) 2:12:53 [3] 27.61 km (12.5 kph) +214m
slept:6.5

Torrance Barrens with Browner and 'Bent. Photos to come.

Sunday May 21 #

12 PM

Running (Trail) 1:15:00 [3] 9.04 km (8:18 / km) +139m 7:42 / km
slept:6.5 shoes: Salomon Speedcross Pro

The forecast was for heavy rain with a break between weather systems. Browner, Storm, 'Bent and I made maximum use of the weather break by combining several of our planned activities: trail running, dog exercise and dog swimming.

Hardy Lake Provincial Park has a beautiful, rolling forest trail that circumnavigates Hardy Lake with some technical footwork to keep it interesting.





Browner and I ran behind Storm and 'Bent, who each had one dog attached to their waist (the untrustworthy one!) and one dog running free, although sometimes they had to grab the leash of the off-leash dog too. The dogs had their preferred sequence on the trail so Browner and I couldn't help with that.









We stopped for several (dog) swims and photo breaks; I deducted some time for that.



What a nice 2-dog family! :)



Here's a 3-second video clip of trail running with 4 dogs.



And another one near the parking lot. The rain had started in earnest by then. We went to Gravenhurst to pick up a latte at my brother's cafe before heading back to the cottage.



Then we met up with Timato and Teeny Tiny to enjoy some cozy post-run relaxation with the wood stove burning while it poured outside.







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Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Running
+ Snowshoe Orienteering
+ Snowshoe Running
240:00:00
actual:97:19:0240%
projected:243:17:35101%
Strength & Mobility
+ Power Yoga
80:00:00
actual:32:00:0040%
projected:80:00:00100%

Jan 1 – Dec 31 (365d)
Total 525:00:00
actual:192:38:4136%
projected:481:36:4391%

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