Training Log Archive: AnvilIn the 11 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
5 PM
Cycling 1:35:18 23.7 km (14.9 kph) +267m
ahr:125 max:162
Arvo/evening singletrack spin with Bessie.
Down a dry ravine west of Sanctuary and then attempted to ride the trail that runs parallel to the stream. Faile.
Checked out the usual ARK mud pits - dryer than previous years but still useable.
Back home via Gophers Hill ridge trail and all the Monarch braids. Felt good, but Bessie is making a bit of a creaky sound. Will have to learn about maintenance....
Down a dry ravine west of Sanctuary and then attempted to ride the trail that runs parallel to the stream. Faile.
Checked out the usual ARK mud pits - dryer than previous years but still useable.
Back home via Gophers Hill ridge trail and all the Monarch braids. Felt good, but Bessie is making a bit of a creaky sound. Will have to learn about maintenance....
Thursday Aug 30, 2012 #
5 PM
Running - Grass 41:45 6.84 km (6:06 / km) +44m 5:55 / km
ahr:151 max:186 shoes: NB Minimus MT20
First real attempt at a hard effort. It was hard.
Huge XC Boyz crew was out, doing 5x5mins. My first though was to start at 2 mins and build depending on how the knee felt.
Knee was fine, but lungs and legs were not. Built to 1k on the third rep then pulled out.
A bit ashamed to begin with, but happy with myself now for not pushing my luck. Baby steps and all that.
Huge XC Boyz crew was out, doing 5x5mins. My first though was to start at 2 mins and build depending on how the knee felt.
Knee was fine, but lungs and legs were not. Built to 1k on the third rep then pulled out.
A bit ashamed to begin with, but happy with myself now for not pushing my luck. Baby steps and all that.
Wednesday Aug 29, 2012 #
Note
Bash wins awesome person of the day. On her advice I slept with a pillow below my knee, keeping it bent all night. First morning since the accident that there hasn't been pain on first movement and have barely worn the brace all day. Most excellent.
Or it may have just been due to running in Super's presence, never underestimate the healing power of that guy.
Or it may have just been due to running in Super's presence, never underestimate the healing power of that guy.
5 PM
Cycling 2:14:53 36.92 km (16.4 kph) +470m
ahr:125 max:164
Evening ride with Duaner.
Out to Christie to see how the trail development is going. Decent, there's about 20 minutes worth so far, but we missed a loop.
Down and back through the Deeve along all the braids off Monarch. Never saw Hammer.
Feeling more and more confident with Bessie, might have to start thinking about the possibility of starting to research what sort clip ins to buy. Soonish.
Out to Christie to see how the trail development is going. Decent, there's about 20 minutes worth so far, but we missed a loop.
Down and back through the Deeve along all the braids off Monarch. Never saw Hammer.
Feeling more and more confident with Bessie, might have to start thinking about the possibility of starting to research what sort clip ins to buy. Soonish.
Tuesday Aug 28, 2012 #
5 PM
Running - Trail 40:00 [4] 4.75 km (8:25 / km) +165m 7:11 / km
shoes: NB MT110 2012b
TNT with Supe.
First real, real test of the knee and it passed, lets call it a Credit.
Plan was 5 x Lowrys then 5 x Bradbury's.
After the 5th Lowry my quads were jelly. Not surprising really since they've not been allowed to work hard for 5 weeks. They were still shaking by the time I got to the bottom of Bradbury - so let Supr do his thing while I stretched at the bottom.
The knee gave me no hassle, even on the descent which I was expecting - so at least that good. Not going to uncheck the box yet though...
First real, real test of the knee and it passed, lets call it a Credit.
Plan was 5 x Lowrys then 5 x Bradbury's.
After the 5th Lowry my quads were jelly. Not surprising really since they've not been allowed to work hard for 5 weeks. They were still shaking by the time I got to the bottom of Bradbury - so let Supr do his thing while I stretched at the bottom.
The knee gave me no hassle, even on the descent which I was expecting - so at least that good. Not going to uncheck the box yet though...
Monday Aug 27, 2012 #
3 PM
Running - Grass 15:01 [3] 3.09 km (4:51 / km)
shoes: NB Minimus MT20
One pissweak Dang loop.
Knee sore at first, more due to brace on too tight than anything else.
Tweaked the MCL every now and them, more just letting me know it was there than actual pain - not need to modify form to stop any pain which is good.
Biggest worry was how hard it felt maintaining that pace. Granted, it was humid as crap, but still - going to be tough to get in race shape by NAOCs
Knee sore at first, more due to brace on too tight than anything else.
Tweaked the MCL every now and them, more just letting me know it was there than actual pain - not need to modify form to stop any pain which is good.
Biggest worry was how hard it felt maintaining that pace. Granted, it was humid as crap, but still - going to be tough to get in race shape by NAOCs
Sunday Aug 26, 2012 #
3 PM
Cycling 1:39:59 18.96 km (11.4 kph) +255m
ahr:151 max:173
Hydrocut trails with Tiny.
I was thinking yesterday how biking is so inferior to running cause you never seem to be able to get your heart rate high enough.... not so - was eating Tiny's dust from the get go and in a hurt box for the final half hour or so.
I'm hoping it's not indicative of how much form I've lost in the last 4 weeks and more to do with general bike fitness and some mild jet laggy-ness.
But, trails were super sweet - except for Twister. That one sucked.
I was thinking yesterday how biking is so inferior to running cause you never seem to be able to get your heart rate high enough.... not so - was eating Tiny's dust from the get go and in a hurt box for the final half hour or so.
I'm hoping it's not indicative of how much form I've lost in the last 4 weeks and more to do with general bike fitness and some mild jet laggy-ness.
But, trails were super sweet - except for Twister. That one sucked.
Saturday Aug 25, 2012 #
5 PM
Cycling 1:23:54 24.84 km (17.8 kph) +354m
ahr:129 max:165
Spin with Bessie. Great to be out again even if the heat was not enjoyable.
Up 4 minute hill and the impossible side of K2.
The day at Silver Star has really helped with my confidence on the downhills.
Knee feeling good after a few sketchy days where it seemed to be getting worse again.
Up 4 minute hill and the impossible side of K2.
The day at Silver Star has really helped with my confidence on the downhills.
Knee feeling good after a few sketchy days where it seemed to be getting worse again.
Friday Aug 24, 2012 #
9 AM
Not Training 30:00 [1]
Hotel stationary bike. Morning TV sucks.
Thursday Aug 23, 2012 #
9 PM
Not Training 30:00 [1]
Hotel stationary bike. Luckily there was a TV.
Tuesday Aug 21, 2012 #
6 PM
Running - Trail 22:27 4.5 km (4:59 / km) +26m 4:51 / km
ahr:139 max:161 shoes: Saucony Kinvara - Green & Gold
Easy run after getting into Victoria. Nice trails by the water.
Very happy with the knee.
Very happy with the knee.