Training Log Archive: bigginsIn the 7 days ending Sep 22, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Sep 22, 2012 #
11 AM
run warm up/down 7:38 1.15 km (6:39 / km) +14m 6:16 / km
ahr:129 max:151
orienteering race 1:27:14 *** 10.82 km (8:04 / km) +320m 7:01 / km
ahr:147 max:163 spiked:17/21c
BC champs Long at Lost Lake in Whistler. A super green map (even the parts mapped as white), but tons of ski trails and mtb trails everywhere, so lots of trail running. Fun course, not as repetitive as last time I was here (we only did two laps around the [1:7500] map this time), and it was nice and cool for running. Felt strong the whole time, and only had a couple little mistakes towards the end, so a pretty solid run. qr1 and qr2.
Thursday Sep 20, 2012 #
5 PM
mtn bike 50:16 [2] 9.34 mi (11.1 mph) +211m
Speedy spin around the valley. They're cutting a bunch of new trails down the big hillside, looks like just summer singletrack. Had to wait for a couple really fat cows to get off the road. Once they noticed me they ran really fast off into the woods, then turned around and stared at me all creepy like.
Wednesday Sep 19, 2012 #
4 PM
dp roller ski intervals 54:00 12.89 km (4:11 / km) +154m 3:57 / km
ahr:131 max:151 shoes: Niflheim Ed McSpecials
Intervals at martis creek dam.
orienteering 26:15 *** 2.92 km (8:59 / km) +61m 8:08 / km
ahr:127 max:152 spiked:16/17c
Setting flags for today's sprint at Northstar.
Tuesday Sep 18, 2012 #
4 PM
dp roller ski 1:11:49 15.35 km (4:41 / km) +68m 4:35 / km
ahr:141 max:153 shoes: Niflheim Ed McSpecials
Started a DP around the lake, which I thought would be great since it had new pavement, but they're still paving not very far down and have it down to one lane with a pilot car. So I bailed up into the neighborhood to try to get around, but got stuck and headed back. (FYI Ed: your speed reducers are really good at reducing speed when they're covered in tar. Though it gets a little lumpy...)
Went over to the road inside Donner SP and did a few laps there, which was pretty good, and theres no traffic at all.
Went over to the road inside Donner SP and did a few laps there, which was pretty good, and theres no traffic at all.
run hills 58:17 5.21 mi (11:11 / mi) +268m 9:39 / mi
ahr:138 max:164
Hills with JP and Jonis and Tom. Felt ok for about six, but went downhill after that, and felt super crappy by the last couple. Still ten pounds underweight after the last couple days, so it was either the dehydration or not enough delicious melonTM. Both are being worked on.
Monday Sep 17, 2012 #
10 AM
roller ski 11:07 2.54 km (4:23 / km) +36m 4:05 / km
ahr:106 max:142 shoes: v2 aeros #2
Dear rollerski company: I hate you. That is all.
C • oh dear 17
6 PM
mtn bike 37:18 [2] 6.34 mi (10.2 mph) +147m
Sunday Sep 16, 2012 #
Note
Forgot to mention I spent yesterday rebuilding the rear disc brake on the mountain bike. They're hydraulic, and one of the pistons started sticking a couple weeks ago, so they were extending unevenly and rubbing the disc and making a royal racket. I figured the piston was just dirty, and they say to just clean it with the brake fluid (super light mineral oil), so I got some and tried that. The pistons started moving ok on their own, but would still get stuck if I put the wheel on, so I took it all apart and checked out the brake pads. Turns out that over the last few rides of off/on pad vs. disc rubbing, I'd worn down one entire pad and most of the metal backing, so there actually wasn't anything left and it was sitting at a funny angle, which is why the piston would cock sideways and jam every time it extended. Eddie would be proud. (Those are both old, new pads are about 4x the height of the right one)
8 AM
run warm up/down 8:16 1.37 km (6:02 / km)
ahr:132 max:149
run race 59:10 11.16 km (5:18 / km) +219m 4:50 / km
ahr:157 max:166
Emerald Bay trail race. Easily one of the more gorgeous races around here, even for Tahoe. From the campground on the south end of the bay, back up the paved road for a bit (to spread people out), then down a singletrack to the shore. Around the whole edge of the bay, then a long 2k climb up to the highpoint and a crazy downhill to the finish on the beach. The last mile or so was all perched up around mostly vertical cliffs and steep gullies, so lots of bridges and stairs and rocks and fun stuff to slow down the normal people.
Had a really good race, felt good the whole time. Got myself into just about the right position going onto the singletrack, the initial pack I was with had to pass two people going down, but that was it, so cruising at my speed until we got down to the first wider section along the bay. We spread out along the flat bits, and on the long uphill me and the guy behind me ran down another guy about halfway up, then another at the top (to be fair he stopped to puke). I got an ok lead on the last downhill, but there was a flat bit of parking lot just before the finish, and the guy behind me and pukey guy rolled right past me like it was nothing. I guess they like pavement better. Not sure where I finished overall, but I was 3rd in the age category, behind a fast dude and Jonis, who were also 1-2 overall.
Had a really good race, felt good the whole time. Got myself into just about the right position going onto the singletrack, the initial pack I was with had to pass two people going down, but that was it, so cruising at my speed until we got down to the first wider section along the bay. We spread out along the flat bits, and on the long uphill me and the guy behind me ran down another guy about halfway up, then another at the top (to be fair he stopped to puke). I got an ok lead on the last downhill, but there was a flat bit of parking lot just before the finish, and the guy behind me and pukey guy rolled right past me like it was nothing. I guess they like pavement better. Not sure where I finished overall, but I was 3rd in the age category, behind a fast dude and Jonis, who were also 1-2 overall.
5 PM
mtn bike 39:27 6.54 mi (9.9 mph) +191m
ahr:127 max:219
Easy spinny ride around TD to loosen up the not loose parts.