Training Log Archive: AnvilIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
4 PM
Running - Street 1:07:19 13.14 km (5:07 / km) +200m 4:46 / km
ahr:138 max:160 shoes: New Balance MT101s
Real round the bay.
One of those runs where everything was clicking and everything felt easy and strong, probably fuelled by a good nights sleep after 2 shockers.
Solid, soggy or muddy ground, twisty trails, thumping tunes, late afternoon sun over Cootes, all waterways flowing like crazy and a clear blue sky. MT101s sticking to the ground like magnets and no hint of achilles troubles.
I slog through the tough runs for days like this.
One of those runs where everything was clicking and everything felt easy and strong, probably fuelled by a good nights sleep after 2 shockers.
Solid, soggy or muddy ground, twisty trails, thumping tunes, late afternoon sun over Cootes, all waterways flowing like crazy and a clear blue sky. MT101s sticking to the ground like magnets and no hint of achilles troubles.
I slog through the tough runs for days like this.
Sunday Feb 27, 2011 #
11 AM
Orienteering 1:00:00 6.74 km (8:55 / km) +100m 8:18 / km
ahr:128 max:164 shoes: Icebugs
Putting out tapes for the next months worth of training for GHO/dgl.ca with the Wadds.
Really nice being out in the woods again - was quite a fun area, kinda reminded me of the subtle spur/gully terrain near Maldon in Victoria. Vegetation was less enjoyable though, some very prickly sections of burrs and hawthorn, dense saplings, but some sweet as open stuff too.
Did a bit of map memory and a bit of flat out running back and forward trying to distract AG! (it didn't work - she just though I was lost)
Felt pretty good out there, but have collapsed in a heap now I've gotten home. Complete energy depletion.
Really nice being out in the woods again - was quite a fun area, kinda reminded me of the subtle spur/gully terrain near Maldon in Victoria. Vegetation was less enjoyable though, some very prickly sections of burrs and hawthorn, dense saplings, but some sweet as open stuff too.
Did a bit of map memory and a bit of flat out running back and forward trying to distract AG! (it didn't work - she just though I was lost)
Felt pretty good out there, but have collapsed in a heap now I've gotten home. Complete energy depletion.
C • lost 4
Saturday Feb 26, 2011 #
8 AM
Running - Trail long 2:08:52 19.35 km (6:40 / km) +350m 6:07 / km
ahr:139 max:171 shoes: Icebugs
Bluebird day. Carving up some sweet figure 8's in the powpow with Coach turbo and Coach trav. Coach hammer also turned up on K2 to taunt us with the polka dot cap.
Have to admit, I'm done with snow running. Yeah sure it's pretty and all, but I've had the taste of solid ground again and don't want to go back.
Achilles was super tight at the start, but got better after about 15 minutes.
Have to admit, I'm done with snow running. Yeah sure it's pretty and all, but I've had the taste of solid ground again and don't want to go back.
Achilles was super tight at the start, but got better after about 15 minutes.
Friday Feb 25, 2011 #
5 PM
Running - Street 50:28 8.63 km (5:51 / km)
ahr:114 max:136 shoes: 2011 Triumphs
Achilles felt a little dodgy this morning again so I decided to take it easy on it today. I can put shoes on now without any discomfort, so whatever happened is clearing up - but it's kind of a 2 steps forward, one step back recovery.
Liked the look of what Coach Turbo did today, so just copied his route. Robin came with me which helped me keep to an easy pace.
Lots of stretching afterwards, feels a lot better now.
Liked the look of what Coach Turbo did today, so just copied his route. Robin came with me which helped me keep to an easy pace.
Lots of stretching afterwards, feels a lot better now.
Thursday Feb 24, 2011 #
4 PM
Running - Trail hills 1:03:58 12.3 km (5:12 / km) +200m 4:49 / km
ahr:140 max:166 shoes: Inov8 X-Talon 190s
TNT - turbo and I figured no one would show up at Chedoke so just headed to Churchill for some hills. 6x(2min, 1min), with downhill recoveries.
I was having a fairly strong chocolate day on the warm up and almost considered pulling the pin, but the idea of logging another pissweak sub-40 run on an already fairly ordinary week was just too much to bear.
However, once I got going, I felt a better - with each rep the legs were ticking over better and better. Not amazing, the low HR is clear I was not at full capacity - but whatever was slowing me down seemed to get worked out of the system.
I was having a fairly strong chocolate day on the warm up and almost considered pulling the pin, but the idea of logging another pissweak sub-40 run on an already fairly ordinary week was just too much to bear.
However, once I got going, I felt a better - with each rep the legs were ticking over better and better. Not amazing, the low HR is clear I was not at full capacity - but whatever was slowing me down seemed to get worked out of the system.
6 PM
Core & Strength 15:00 [1]
Wednesday Feb 23, 2011 #
3 PM
Running - Trail 1:12:40 [2] 12.45 km (5:50 / km) +300m 5:13 / km
ahr:133 max:166 shoes: Inov8 X-Talon 190s
Pre-ARK trail saunter. Parts of the valley are encroaching on DeathTrap status, the trail down to the Burlington Runners bridge was terrifying though other parts that had been in the sun all day were nice, soft and grippy.
Didn't feel too bad either - starting temp was above zero and was regretting the 2 layers and a toque choice.
Felt pretty decent, managed to pick up the pace into the tempo zone towards the end. Was pushed along by good friends Daft Punk, I finallydownloaded found a copy of Alive and I like. Lots.
Didn't feel too bad either - starting temp was above zero and was regretting the 2 layers and a toque choice.
Felt pretty decent, managed to pick up the pace into the tempo zone towards the end. Was pushed along by good friends Daft Punk, I finally
Tuesday Feb 22, 2011 #
5 PM
Running - Trail intervals 1:22:51 12.99 km (6:23 / km) +220m 5:53 / km
ahr:145 max:184 shoes: Inov8 X-Talon 190s
TNT - figure 8s, 1,2,3,2,1 + Frankensteps.
Felt OK, not as amazing as I hoped after 2 rest days. Was able to keep up with (Partial)Coach Sudden for every effort instead of dying in the arse going back down the pyramid like I usually do.
Achilles was thankfully OK - the fancy Inov8s with the low heel seemed to do the trick. They were also the coolest shoes there - way cooler than Fader's.
Almost to the top of the stairs for both final F-Steps. Felt good but super cold air at the top - trying to suck in as much O2 as possible, didn't feel amazing whilst breathing in.
Fortunately though it's not as cold as it's been getting in Bendigo - man those guys are tough for getting out in those cold conditions.
Felt OK, not as amazing as I hoped after 2 rest days. Was able to keep up with (Partial)Coach Sudden for every effort instead of dying in the arse going back down the pyramid like I usually do.
Achilles was thankfully OK - the fancy Inov8s with the low heel seemed to do the trick. They were also the coolest shoes there - way cooler than Fader's.
Almost to the top of the stairs for both final F-Steps. Felt good but super cold air at the top - trying to suck in as much O2 as possible, didn't feel amazing whilst breathing in.
Fortunately though it's not as cold as it's been getting in Bendigo - man those guys are tough for getting out in those cold conditions.
6 PM
Core & Strength 15:05 [1]
Hips felt like they were made of chocolate at the end.
The extra 5 seconds is from doing 3 pullups on Stu's rockclimbing trainer thing. I think 3 is a PB.
The extra 5 seconds is from doing 3 pullups on Stu's rockclimbing trainer thing. I think 3 is a PB.
Sunday Feb 20, 2011 #
3 PM
Running - Trail warm up/down 20:07 3.91 km (5:09 / km)
ahr:142 max:167 shoes: New Balance MT101s
Just a short one to loosen the legs after yesterday and warm up for some core.
After some soreness this morning, legs felt great - unfortunately my right achilles did not. Sore at the beginning, never improved (though the sensation was less when I increased the pace) and bad enough to make me stop.
I assume it is due to yesterdays race, either from three hours:
a) in old Salomens with no insole, or
b) with the snowshoe strap tight around said achilles - it had slipped up there early and I just tightened the strap, assuming it had gone loose through my poor snowshoe strapping technique.
Hopefully I haven't done any major damage to it and will clear up in a few days - the last thing I want is to develop issues down there.
After some soreness this morning, legs felt great - unfortunately my right achilles did not. Sore at the beginning, never improved (though the sensation was less when I increased the pace) and bad enough to make me stop.
I assume it is due to yesterdays race, either from three hours:
a) in old Salomens with no insole, or
b) with the snowshoe strap tight around said achilles - it had slipped up there early and I just tightened the strap, assuming it had gone loose through my poor snowshoe strapping technique.
Hopefully I haven't done any major damage to it and will clear up in a few days - the last thing I want is to develop issues down there.
Saturday Feb 19, 2011 #
11 AM
Running - Snowshoe race 3:04:25 19.45 km (9:29 / km) +500m 8:24 / km
ahr:159 max:174 shoes: Salomens
That was just a whole bucketfull of fun (mostly).
Teamed up with the renowned Katie Mac in Coeds. Took the win by the very tiniest of whiskers - we spent a little too long at the aid station thinking we had plenty of time to get back, forgetting about the hardcore final km & uphill finish.
Had some really tough sections, going cross country from #79 to #78 was awful, then tried to be clever taking the road the long way round to #77 only to find the road unplowed and equally crap as the forest. Second half made up for it though cause of all the trails, basically only needed to glance at the map after #76 to make sure the trail you were on was going in the right direction!
Teamed up with the renowned Katie Mac in Coeds. Took the win by the very tiniest of whiskers - we spent a little too long at the aid station thinking we had plenty of time to get back, forgetting about the hardcore final km & uphill finish.
Had some really tough sections, going cross country from #79 to #78 was awful, then tried to be clever taking the road the long way round to #77 only to find the road unplowed and equally crap as the forest. Second half made up for it though cause of all the trails, basically only needed to glance at the map after #76 to make sure the trail you were on was going in the right direction!
Friday Feb 18, 2011 #
4 PM
Running - Trail 28:41 5.0 km (5:44 / km) +50m 5:28 / km
ahr:143 max:187 shoes: 2011 Triumphs
Was meant to be a rest day in preparation of the Snowshoe Raid, but when I considered the chocolate content of all the opposing teams rivals a Cadbury factory I decided to make the most of the awesome weather and head out for a cruise.
Mud-tastic on the Ginger Valley trail - where ever there was a slight banking on the trail I usually ended up in the forest. Really nice being in shorts and T again - looks like we're back down below zero tomorrow.
Mud-tastic on the Ginger Valley trail - where ever there was a slight banking on the trail I usually ended up in the forest. Really nice being in shorts and T again - looks like we're back down below zero tomorrow.
C • Snow 1
Thursday Feb 17, 2011 #
5 PM
Running - Trail 1:17:15 12.39 km (6:14 / km) +190m 5:47 / km
ahr:142 max:177 shoes: New Balance MT101s
TNT with a huge turbout.
Due to an imminent Raid, we just headed up and down the Radial trail and did the usual Frankensteps.
Nice taster of spring, it was nice and warm out - however the trails were a slippy mess of ice and slush and even a little bit of mud.
We'd heard a fairly dodgy prediction of the SSR placings on Tuesday night, so spent the run making up a much more realistic one of our own :)
Due to an imminent Raid, we just headed up and down the Radial trail and did the usual Frankensteps.
Nice taster of spring, it was nice and warm out - however the trails were a slippy mess of ice and slush and even a little bit of mud.
We'd heard a fairly dodgy prediction of the SSR placings on Tuesday night, so spent the run making up a much more realistic one of our own :)
6 PM
Core & Strength 15:00 [1]
Was super cold on the ice tonight
Wednesday Feb 16, 2011 #
6 PM
Core & Strength 10:00 [1]
(rest day)
ChocolateCore. Attempted to join in turbocore at ARK, but kept getting distracted.
Think I'm gonna switch rest days to Wednesday. Trying to squeeze a run in before ARK always makes me feel like I'm rushing to get everything ready before it starts.
However even when I needed to pick up some extra equipment at the last minute - todays ARK felt super smooth and I was a lot more relaxed.
Think I'm gonna switch rest days to Wednesday. Trying to squeeze a run in before ARK always makes me feel like I'm rushing to get everything ready before it starts.
However even when I needed to pick up some extra equipment at the last minute - todays ARK felt super smooth and I was a lot more relaxed.
Tuesday Feb 15, 2011 #
5 PM
Running - Trail 1:01:48 8.67 km (7:08 / km) +185m 6:27 / km
ahr:140 max:180 shoes: Inov8 X-Talon 190s
Nice and easy, post Sprint Camp recovery run #2 (Hammer style).
1,2,3,2,1 tree line ints back on Chedoke and back in the snow (but not for much longer maybe). Frankensteps to follow.
I had nothing to give tonight, the spirit was willing but the flesh was chocolate. A bit annoying cause it's the kind of loop I like, but what can you do. At least I overtook hammer on one of them.
1,2,3,2,1 tree line ints back on Chedoke and back in the snow (but not for much longer maybe). Frankensteps to follow.
I had nothing to give tonight, the spirit was willing but the flesh was chocolate. A bit annoying cause it's the kind of loop I like, but what can you do. At least I overtook hammer on one of them.
6 PM
Core & Strength 15:00 [1]
Monday Feb 14, 2011 #
6 PM
Running - Trail 1:16:26 15.41 km (4:58 / km) +230m 4:37 / km
ahr:145 max:169 shoes: New Balance MT101s
Nice and easy, post Sprint Camp recovery run (Vancouver style)
Trails of PSP, very wet and soggy. 2 creepy owls were guarding the trails.
Trails of PSP, very wet and soggy. 2 creepy owls were guarding the trails.
10 PM
Note
Sprint Camp was epic. I've now got about an hour footage of myself during high intensity racing, so I will take advantage of that and do some detailed analysis.
However a few things I've noticed I need to work on:
One of the things I've prided myself on is my ability to plan ahead and have good flow in Sprint races, but I noticed I have the tendency to take it too far and not pay enough attention to the leg I'm currently on. Leg 1-2 of the MicrO Olympic Park race and 5-6-7 of the Jericho Beach Chase is a case of botching the planned leg due to focus on parts of the course to come. It's a tough balancing act, but at least something I'm now aware of.
I also don't fold the map enough - usually just one or two folds down the middle to make it more manageable to hold. Next race I'm going to purposefully refold the map for each leg just to see what it feels like.
There were a few speed/running too fast errors in there, I can put that down to 7 weeks worth of snowplusing (did I spell that right?) and not being used to hard, dry ground. Once Hamilton thaws I'll be able to work on that a bit more.
Finally, I'm aware of a lot of things I do wrong, but I realised after a question from Charlotte at my headcam presentation that I don't consciously work on fixing them. So, I'm gonna work on that too - I think on non race weekends I'll set myself training sessions to specifically work on my flaws. As far as I see it, I'm currently at a 17 minute/Weak Aussie level and there's no reason why I can't move up to the 15 minute/Hard Norwegian band with a bit of discipline.
However a few things I've noticed I need to work on:
One of the things I've prided myself on is my ability to plan ahead and have good flow in Sprint races, but I noticed I have the tendency to take it too far and not pay enough attention to the leg I'm currently on. Leg 1-2 of the MicrO Olympic Park race and 5-6-7 of the Jericho Beach Chase is a case of botching the planned leg due to focus on parts of the course to come. It's a tough balancing act, but at least something I'm now aware of.
I also don't fold the map enough - usually just one or two folds down the middle to make it more manageable to hold. Next race I'm going to purposefully refold the map for each leg just to see what it feels like.
There were a few speed/running too fast errors in there, I can put that down to 7 weeks worth of snowplusing (did I spell that right?) and not being used to hard, dry ground. Once Hamilton thaws I'll be able to work on that a bit more.
Finally, I'm aware of a lot of things I do wrong, but I realised after a question from Charlotte at my headcam presentation that I don't consciously work on fixing them. So, I'm gonna work on that too - I think on non race weekends I'll set myself training sessions to specifically work on my flaws. As far as I see it, I'm currently at a 17 minute/Weak Aussie level and there's no reason why I can't move up to the 15 minute/Hard Norwegian band with a bit of discipline.
Sunday Feb 13, 2011 #
Running - Street warm up/down 25:00 [1]
shoes: New Balance MT101s
The days bulk of warm up and downs.
9 AM
Orienteering race 12:36 2.6 km (4:51 / km)
ahr:166 max:176 shoes: New Balance MT101s
Chase Setup at UBC
Nice fast straightforward race, a welcome respite from yesterdays intensity.
Stayed at a strong tempo pace for most of it - felt really good, the best of the weekend.
No real errors - was reading ahead well.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
Nice fast straightforward race, a welcome respite from yesterdays intensity.
Stayed at a strong tempo pace for most of it - felt really good, the best of the weekend.
No real errors - was reading ahead well.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
12 PM
Orienteering race 13:43 2.9 km (4:44 / km)
ahr:173 max:187 shoes: New Balance MT101s
Sprint Camp Chasing Start Race.
Was starting about 20 sec behind Will with a massive peleton behind me.
Nothing much to report, it was straightforward but as is the case with a mass start there was a heap of mistakes made.
2 incorrect routes on the trails leading back into and out of the pivot control on 5-6-7. When I realised what I'd done on 6-7, really put the hammer down to make sure I was still in contention at the end - was getting down to 3:30 min/km at one point, my usual interval pace!
It was just enough to stay seconds in front of Brent and Eric - but Stephen got the best of me.
http://www.attackpoint.org/sessiondata.jsp?session...
Was starting about 20 sec behind Will with a massive peleton behind me.
Nothing much to report, it was straightforward but as is the case with a mass start there was a heap of mistakes made.
2 incorrect routes on the trails leading back into and out of the pivot control on 5-6-7. When I realised what I'd done on 6-7, really put the hammer down to make sure I was still in contention at the end - was getting down to 3:30 min/km at one point, my usual interval pace!
It was just enough to stay seconds in front of Brent and Eric - but Stephen got the best of me.
http://www.attackpoint.org/sessiondata.jsp?session...
1 PM
Orienteering 21:36 3.3 km (6:33 / km)
ahr:147 max:158 shoes: New Balance MT101s
Control Flow training at UBC
Final session of the weekend, legs were pretty toast after 2 tough races.
Tried to stay at a constant speed for the whole course, which worked pretty well except for a couple of spots - missing flags and a slightly out of date section that I couldn't get through.
Happy to get it done, great weekend. GVOC is good. Almost as good as GHO.
Final session of the weekend, legs were pretty toast after 2 tough races.
Tried to stay at a constant speed for the whole course, which worked pretty well except for a couple of spots - missing flags and a slightly out of date section that I couldn't get through.
Happy to get it done, great weekend. GVOC is good. Almost as good as GHO.
Saturday Feb 12, 2011 #
Running - Trail warm up/down 1:00:00 [1]
General between session runningness
C • No! 14
9 AM
Orienteering race 17:16 3.11 km (5:33 / km)
ahr:173 max:189 shoes: Icebugs
Sprint Camp WRE
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
3rd. Good, not great. Mistake at #1, picked a good route, but got 'slingshotted' coming off a track bend and ended up on the next one over. Fortunately a quick recovery kept the mistake to 30sec - could have been much worse.
Lost contact going to #11, luckily bumped into #14 which got me back on track. Reran this leg at jogging pace in the afternoon on the optimum route (according to Adrian), did it 20 sec faster - so calling it a 30sec mistake.
So 1 minute of mistakes, but was 2 min total behind Thomas who had a pretty clean run.
Physically didn't feel great, sluggish and wasn't that fast on the easier running legs which was a little annoying. Still, picked up some $$$.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
C • WRE 16
10 AM
Orienteering 19:20 3.04 km (6:22 / km)
ahr:145 max:169 shoes: New Balance MT101s
Route choice training. Long legs involving steep valleys and typical Vancouver green.
Easy pace, but flagged a little on the climbs towards the end.
Easy pace, but flagged a little on the climbs towards the end.
12 PM
Orienteering 20:46 2.98 km (6:59 / km)
ahr:146 max:177 shoes: New Balance MT101s
O-tervals.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
Formed a massive group of about 16 hard men and Thomas joined us too.
About 5x3-4 control courses with forking. I was running with one eye due to a contact lens malfunction and couldn't push in the forest - depth perception issues. Was comfortably with the pack, but never redlining - happy with that.
3 PM
Orienteering race 15:00 [4] 2.8 km (5:21 / km)
shoes: Icebugs
Final sesh of the day. Mass start Farsta race - super fun with about 70 people running round 1km loops with epic forking.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
I was a good boy and didn't follow anyone, punched all the right controls and was quite clean in the circle.
Forgot to start the watch, but got footage - it was pretty wet and muddy so it's good stuff.
Friday Feb 11, 2011 #
Event: Vancouver Sprint Camp
2 PM
Orienteering 31:44 6.2 km (5:07 / km)
ahr:143 max:168 shoes: Adidas Adizero
First session of the Sprint Camp.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
Warm up point to point course at False Creek.
Just cruised around with the plan of flowing nicely and keeping a constant pace. Didn't really do to well as there were a lot of very short legs with constant direction change. Felt good running though.
Time includes warm up and cool down on opposite side of the waterfront.
3 PM
Orienteering race 13:49 2.1 km (6:35 / km)
ahr:164 max:178 shoes: Adidas Adizero
Race #1 on new map at the Olympic Village,
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Micro style, a handful of controls had no code and 3-4 flags in the circle - 15 second penalty if you punch the wrong one.
Generally ran well and smoothly, punched all the correct controls but made a huge, disgraceful 2 minute mistake on the sneaky control #9.
Fortunately I was wearing the head cam as a test run for tomorrows race so the mistake has been captured for everyone to see. It's a corker. Watch this space.
Thursday Feb 10, 2011 #
1 PM
Running - Trail 1:01:32 12.6 km (4:53 / km) +180m 4:33 / km
ahr:138 max:153 shoes: New Balance MT101s
Vancouver! PSP! Sun! Massive pine trees!
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Knew today would likely be my only chance of getting a sunny run in given the forecast, so pretty much headed out as soon as I got in.
Got led round the trails by Troy - I never learnt them when I was here last year. T-Shirt & shorts, no toque, no gloves, no 3 layers - awesome!
It felt incredible to be running on snow free trails; the effect of the last month or so of snow running was evident - it felt so easy to be doing around 4:30-4:40 m/ks on undulating trails. MT101s loved it as well, felt like slippers with spikes - never a moment of poor traction.
Wednesday Feb 9, 2011 #
3 PM
Running - Trail 1:15:50 12.66 km (5:59 / km) +200m 5:33 / km
ahr:143 max:178 shoes: Inov8 X-Talon 190s
Pre-ARK, Not the smt trails loop.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
My oh my it was chilly - my toes took most of the run to warm up. However the sun was out and everything looked very purdy - I especially like coming over the crest of the hill and looking over the cleared bit of forest (ex farmland?) to the NE of the Hermitage.
Had another bad nights sleep and thought I was in for round 2 of whatever had it's way with me last week, but felt quite good during the run - especially the second half.
First run with the new X-Talons. I'm in love. Barely a slip on all the trails.
They'll be my dry/non- gnarly terrain o-shoe of choice for the season.
Tuesday Feb 8, 2011 #
5 PM
Running - Trail 1:01:09 8.73 km (7:00 / km) +200m 6:17 / km
ahr:137 max:172 shoes: Montrails
There must have been a chocolate sale at a Metro some of us didn't know about, super poor turnout tonight.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.
Was just turbo and myself, but turbo had to leave early so we were just going to do a short sesh of Donatos then I'd just do a long warm down. When we got back to the car park the Wadd Squad had arrived, so we went looking for them (and never did). By the time we were done, turbo had to leave, so I did a bit more of a search on the golf course.
As I was heading back, I ran into the Wadds leaving - we had a quick bemoan of the chocolate nature of others. Finished off with a some Bannistairs (4:00) and some more surges on the stairs.
Some clowns had also decorated my car with some crap snow men when I got back as well. Not sure what it is about my car, everyone likes to put ice sculptures on it.
Monday Feb 7, 2011 #
Note
(rest day)
HR still slightly elevated, taking it easy.
Sunday Feb 6, 2011 #
12 PM
Running - Snowshoe 30:00 [1]
shoes: Salomens
AG! is clearly the brains of the family. Lots of mucking round in the snow - an afternoon well spent!
6 PM
Running - Street 30:02 5.25 km (5:43 / km) +35m 5:32 / km
ahr:121 max:131 shoes: 2011 Triumphs
This just wasn't gonna happen. Was feeling pretty listless after about 10 minutes, so sat down, contemplated life for a while and got going again.
Usually this works for me if I'm feeling crap at the start of a run, but I felt equally chocolately after restarting so decided to pull the pin and head home.
Usually this works for me if I'm feeling crap at the start of a run, but I felt equally chocolately after restarting so decided to pull the pin and head home.
7 PM
Core & Strength 20:00 [1]
So as not to totally waste the session, finished off yesterdays uncompleted core session in Churchill.
A nice layer of untouched snow made all the strides childs play, even the reverse lunges! Finished off the core stuff at home in the warmth - focussed on doing the dynamic stuff at a slower speed; resisting gravity, keeping good form and the like. Really felt the difference - after back to back sets of clams, hydrants and leg lifts there were glute muscles aching in places I didn't know there were muscles.
A nice layer of untouched snow made all the strides childs play, even the reverse lunges! Finished off the core stuff at home in the warmth - focussed on doing the dynamic stuff at a slower speed; resisting gravity, keeping good form and the like. Really felt the difference - after back to back sets of clams, hydrants and leg lifts there were glute muscles aching in places I didn't know there were muscles.
Saturday Feb 5, 2011 #
8 AM
Running - Trail long 2:05:23 16.11 km (7:47 / km) +350m 7:01 / km
ahr:137 max:167 slept:10.0 shoes: New Balance MT101s
SMT. Slowest, hardest 10 miles ever.
Super, Bender, trav, turbo, trix and greta are all hard and have earned the right to whinge about how tough the conditions were.
After yesterday, I was going to play it by ear; felt shocking for the first half hour, but came around from 0:30 to 1:30, then it slowly fell apart again as we neared K2. Got up there somehow, but it must have sucked all the oxygen from my brain cause I decided to descend off trail. That was a mistake - possibly the first time I've ever slowed to a walk going downhill!
Steam shower folllowed by Domestique made up for it though. Chocolate sandwich was good, but I don't think I'll have it again. Early Surly coffee was incredible - I will have that many times in the future.
Felt very Canberran with the post long run coffee house session.
Super, Bender, trav, turbo, trix and greta are all hard and have earned the right to whinge about how tough the conditions were.
After yesterday, I was going to play it by ear; felt shocking for the first half hour, but came around from 0:30 to 1:30, then it slowly fell apart again as we neared K2. Got up there somehow, but it must have sucked all the oxygen from my brain cause I decided to descend off trail. That was a mistake - possibly the first time I've ever slowed to a walk going downhill!
Steam shower folllowed by Domestique made up for it though. Chocolate sandwich was good, but I don't think I'll have it again. Early Surly coffee was incredible - I will have that many times in the future.
Felt very Canberran with the post long run coffee house session.
Friday Feb 4, 2011 #
Note
slept:2.0 (sick)
Not sure if it's an onset of flu or the fact that I didn't rehydrate at all after yesterdays session - but today hasn't been enjoyable.
Hopefully a decent nights sleep will sort everything out.
Hopefully a decent nights sleep will sort everything out.
Thursday Feb 3, 2011 #
5 PM
Running - Terrain hills 1:01:14 6.97 km (8:47 / km) +200m 7:41 / km
ahr:149 max:175 shoes: New Balance MT101s
HMHT. 4 x Cardiac fish hooks + surge back to Nancy + Frankensteps. Just me, turbo and the Greta One - those not made of chocolate.
Clean up effort on Chedoke after the snowmageddon doesn't seem to be a high priority. Someone needs to think of the poor Australians trying to train in these conditions - knee deep and dense snow for the most of it, with occasional thing high patches. Quads and core were registering Burn Baby Burn on the pain scale.
We positive that no one in Hamilton worked harder than us and were even considering that no one in Southern Ontario did either.
Clean up effort on Chedoke after the snowmageddon doesn't seem to be a high priority. Someone needs to think of the poor Australians trying to train in these conditions - knee deep and dense snow for the most of it, with occasional thing high patches. Quads and core were registering Burn Baby Burn on the pain scale.
We positive that no one in Hamilton worked harder than us and were even considering that no one in Southern Ontario did either.
6 PM
Core & Strength 15:00 [1]
Reverse lunges seemed easy tonight. I think that proves how hard the main session was!
Wednesday Feb 2, 2011 #
4 PM
Running - Snowshoe 57:26 6.32 km (9:06 / km) +150m 8:08 / km
ahr:132 max:161 shoes: Salomens
Since we had a snowmageddon last night, it was time for my first ever snowshoe attempt. Valley tour with hammer, trav and trix.
Was a bit worried at first, started to get calf and quad burn almost instantaneously, but it went away after about 5 mins and became super fun, especially the downhills.
K2 was brutal - we had to take turns breaking trail, but the downhill was worth it. Amazing lower body and core workout.
Will need to pick up some more gear before the raid. Just tights were bad - a lot of snow clumping and forming ice where you don't want ice forming....
Was a bit worried at first, started to get calf and quad burn almost instantaneously, but it went away after about 5 mins and became super fun, especially the downhills.
K2 was brutal - we had to take turns breaking trail, but the downhill was worth it. Amazing lower body and core workout.
Will need to pick up some more gear before the raid. Just tights were bad - a lot of snow clumping and forming ice where you don't want ice forming....
Tuesday Feb 1, 2011 #
5 PM
Running - Trail intervals 1:05:17 8.63 km (7:34 / km) +200m 6:47 / km
ahr:140 max:181 rhr:34 weight:76.3kg shoes: New Balance MT101s
Pre ManBlizzard TNT with a rugged crew.
Coaches turbo and Hammer had us doing 5 x Little Sister double loops as relays, 2 loops on, 1 off - running in pairs for one of the loops.
Found it a little tough on the later loops to push when I was by myself and had no one to chase down - but the only blow out time wise was the 3rd rep.
Felt pretty decent tonight, I think doing a tough session like this on the snow would be very hard to do alone - so it was great to have lots of people out tonight.
The new shoes were awesome. I'm now a proud member of the MT101 cult.
Frankensteps after. Almost getting to the top now on the final rep.
Coaches turbo and Hammer had us doing 5 x Little Sister double loops as relays, 2 loops on, 1 off - running in pairs for one of the loops.
Found it a little tough on the later loops to push when I was by myself and had no one to chase down - but the only blow out time wise was the 3rd rep.
Felt pretty decent tonight, I think doing a tough session like this on the snow would be very hard to do alone - so it was great to have lots of people out tonight.
The new shoes were awesome. I'm now a proud member of the MT101 cult.
Frankensteps after. Almost getting to the top now on the final rep.
6 PM
Core & Strength 15:00 [1]
True TurboCore. No snorecore, that's for sure.