Training Log Archive: AnvilIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
5 PM
Running - Trail intervals 1:00:42 11.0 km (5:31 / km) +176m 5:07 / km
ahr:155 max:190 shoes: NB MT101s 2011.2
TNT. Heaps of new people today as well as turbo and Adrienne. Fader also returned after a long time away.
4,3,2,1,30,30,1,2,3,4 with 1/2ish recoveries. Almost popped early, but reigned it in and smashed out a good final rep.
Stinking hot. I remember summer feels like now. So Southern Ontario has 5 months of summer and winter and 1 month of transition between the two?
4,3,2,1,30,30,1,2,3,4 with 1/2ish recoveries. Almost popped early, but reigned it in and smashed out a good final rep.
Stinking hot. I remember summer feels like now. So Southern Ontario has 5 months of summer and winter and 1 month of transition between the two?
6 PM
Core & Strength 15:00 [1]
Monday May 30, 2011 #
5 PM
Running - Trail 53:48 8.67 km (6:12 / km) +213m 5:32 / km
ahr:127 max:162 shoes: NB MT101s 2011.2
MNT with the boys. Tiffany loop + Bruce / Main loop / Monarch / Artaban.
Told Robin what the days circuit was and made him lead us round. He got everything right which is good - he's almost as good at leading as Greta is now.
Saw a snapping turtle on the main loop up in the orchard. I thought it was a rock and almost kicked it - I'm glad I didn't now.
Told Robin what the days circuit was and made him lead us round. He got everything right which is good - he's almost as good at leading as Greta is now.
Saw a snapping turtle on the main loop up in the orchard. I thought it was a rock and almost kicked it - I'm glad I didn't now.
Sunday May 29, 2011 #
4 PM
Running - Trail 48:27 7.76 km (6:15 / km) +177m 5:36 / km
ahr:116 max:151 shoes: Inov8 X-Talon 190s
Recovery run in the valley with the boys.
Fairly epic case of DOMS in the arse atd hammies - sent them up over K2 while I stayed at the base and stretched.
Gross and sticky. Some bugs.
Fairly epic case of DOMS in the arse atd hammies - sent them up over K2 while I stayed at the base and stretched.
Gross and sticky. Some bugs.
C • DOMS 1
Saturday May 28, 2011 #
2 PM
Running - Trail warm up/down 20:00 [1]
Easy warm up beforehand. A bit of the alphabet stuff for good measure.
3 PM
Running - Trail race 1:30:27 18.99 km (4:46 / km) +381m 4:20 / km
ahr:175 max:189 weight:78.6kg shoes: NB MT101s 2011.2
Sulphur Springs 20k, part of the dontgetlost.ca 100 mile relay team.
I planned to run a similar race as the boxing day 10 miler which went really well; comfortable tempo pace for the first half, then balls to the wall for the second. Unfortunately it didn't got that way.
I felt good for the first 5k, keeping the HR in the zone I planned. Was going faster than planned due to the net downhill of this section, but I figured as long as I stayed in this zone it would be OK. Was feeling the heat as soon as I'd come out from the cover of the forest - the orchard field was basically a sauna with the evaporation.
Then, as soon as I cross Burlington Bridge at 5.5km, it instantly falls apart - my HR shoots up and I'm struggling to find any sort of pace and rhythm. It stays this way until the aid station at 12k. I have a gel and a cup of ginger ale and begin the final loop of the Headwaters trail.
Then the second wind kicks in strong! I don't know if it was the gel, the liquid or the short rest, but everything suddenly falls back into place and I can kick it back up again. Realise as I'm running Farmers Field that the advertised distance is short and I should make it back in my maximum 'acceptable' time of 90 minutes. A stitch kicks in on the in the last section, but at this point, I'm not slowing down to abate it - you know, since it's time to be eating stuff and not being made of other stuff. Happy to get it done and there to be a esky of beer in the tent
I'm not sure of the early bonk culprit. Most likely is the pre-race eating fail - we ended up ahead of schedule and I was still feeling full an hour before the race, so skipped the banana and gel combo, I then felt hungry with 10 minutes to go - but couldn't do anything about it by then.
It may have also been the heat/humidity or simply starting too fast. I was far too concerned with pace and km splits to begin with - I should know better to forget about that crap in a trail race.
Still, was good to be part of a team that smashed the existing record and was also an eye opening experience to witness my first ultra race. After today, I never plan on running one - very unusual subset of running.
I planned to run a similar race as the boxing day 10 miler which went really well; comfortable tempo pace for the first half, then balls to the wall for the second. Unfortunately it didn't got that way.
I felt good for the first 5k, keeping the HR in the zone I planned. Was going faster than planned due to the net downhill of this section, but I figured as long as I stayed in this zone it would be OK. Was feeling the heat as soon as I'd come out from the cover of the forest - the orchard field was basically a sauna with the evaporation.
Then, as soon as I cross Burlington Bridge at 5.5km, it instantly falls apart - my HR shoots up and I'm struggling to find any sort of pace and rhythm. It stays this way until the aid station at 12k. I have a gel and a cup of ginger ale and begin the final loop of the Headwaters trail.
Then the second wind kicks in strong! I don't know if it was the gel, the liquid or the short rest, but everything suddenly falls back into place and I can kick it back up again. Realise as I'm running Farmers Field that the advertised distance is short and I should make it back in my maximum 'acceptable' time of 90 minutes. A stitch kicks in on the in the last section, but at this point, I'm not slowing down to abate it - you know, since it's time to be eating stuff and not being made of other stuff. Happy to get it done and there to be a esky of beer in the tent
I'm not sure of the early bonk culprit. Most likely is the pre-race eating fail - we ended up ahead of schedule and I was still feeling full an hour before the race, so skipped the banana and gel combo, I then felt hungry with 10 minutes to go - but couldn't do anything about it by then.
It may have also been the heat/humidity or simply starting too fast. I was far too concerned with pace and km splits to begin with - I should know better to forget about that crap in a trail race.
Still, was good to be part of a team that smashed the existing record and was also an eye opening experience to witness my first ultra race. After today, I never plan on running one - very unusual subset of running.
Thursday May 26, 2011 #
5 PM
Running - Trail hills 1:19:57 13.64 km (5:52 / km) +288m 5:18 / km
ahr:135 max:181 shoes: NB MT101s 2011.2
TNT with Greta, turbo, Duane and Robin (listed in order of importance).
Long warm up all the way up Brucie. 20 mins of reps up 4 minute hill. Unsurprisingly got through 5 ascents, then straight back down to Chedoke via the Radial Trail. Feeling pretty flat - the legs didn't have much left in them by the final rep.
Warm and humid, but not as bad as I was expecting. You can almost hear the bugs percolating though.
Long warm up all the way up Brucie. 20 mins of reps up 4 minute hill. Unsurprisingly got through 5 ascents, then straight back down to Chedoke via the Radial Trail. Feeling pretty flat - the legs didn't have much left in them by the final rep.
Warm and humid, but not as bad as I was expecting. You can almost hear the bugs percolating though.
6 PM
Core & Strength 15:00 [1]
Could feel yesterdays ARK sessions in my hips and butt.
Wednesday May 25, 2011 #
3 PM
Running - Trail 48:41 6.74 km (7:14 / km) +74m 6:51 / km
ahr:122 max:151 shoes: Inov8 Oroc 280
Easy cruise trying to pick up all the new trails round Iroquois.
There's a lot of them and in some places, quite a complex network.
There's a lot of them and in some places, quite a complex network.
4 PM
Orienteering 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov8 Oroc 280
Putting out flags, pin flags and collecting them again for ARK. Count 50%.
6 PM
Core & Strength 30:00 [1]
Taking 2 x ARK core sessions in the 2nd hour.
Some of the kids are so lazy, even telling them they are as weak as Americans wouldn't motivate them.
Some of the kids are so lazy, even telling them they are as weak as Americans wouldn't motivate them.
Tuesday May 24, 2011 #
5 PM
Running - Trail intervals 1:20:14 15.26 km (5:16 / km) +293m 4:48 / km
ahr:146 max:182 shoes: NB MT101s 2011.2
TNT. Just me, Adreanne and some guy called the Griz.
8x3min/1min with a little more rest in the middle. 4 up, 4 down.
Warm(ish) out, but feeling OK. Felt like it took me a long time to really get going - somewhere around the 4th interval.
Mark was definitely keeping me on my toes tonight - I suspect lots of secret training.
8x3min/1min with a little more rest in the middle. 4 up, 4 down.
Warm(ish) out, but feeling OK. Felt like it took me a long time to really get going - somewhere around the 4th interval.
Mark was definitely keeping me on my toes tonight - I suspect lots of secret training.
6 PM
Core & Strength 15:00 [1]
Back home, in the backyard. Sunny. Awesome.
Monday May 23, 2011 #
Note
I think I'm going to write some sort of script to hide an AP discussion thread with more than 100 responses.
Just wasted 15 minutes reading the Trail-O thread. That mother has gone to places equally ugly and pointless.
Just wasted 15 minutes reading the Trail-O thread. That mother has gone to places equally ugly and pointless.
6 PM
Running - Trail 1:00:00 9.0 km (6:40 / km) +184m 6:03 / km
ahr:126 max:163 shoes: New Balance MT101s
Usual MNT. Headwaters educational loop.
Super warm and humid to start, then the rains came through and cooled it down nicely. Nice evening.
Super warm and humid to start, then the rains came through and cooled it down nicely. Nice evening.
Sunday May 22, 2011 #
Note
(sick) (rest day)
:/
Saturday May 21, 2011 #
5 PM
Running - Trail 1:15:00 12.53 km (5:59 / km) +389m 5:11 / km
ahr:143 max:166 shoes: Inov8 X-Talon 190s
More Blue Mountain goodness with Duane and the Dangimal. I wish I could run like that whilst injured.
Dan convinced us to continue down the wet hill on the Bruce and it was awesome. Soft flowy single trail through open forest with a carpet of green grass, Trilliums and other wildflowers. Didn't want it to end.
Back down the mountain on the Northwest Passage again. Went sub-3. Was epic.
Dan convinced us to continue down the wet hill on the Bruce and it was awesome. Soft flowy single trail through open forest with a carpet of green grass, Trilliums and other wildflowers. Didn't want it to end.
Back down the mountain on the Northwest Passage again. Went sub-3. Was epic.
Friday May 20, 2011 #
4 PM
Running - Trail 53:28 8.7 km (6:09 / km) +259m 5:21 / km
ahr:133 max:154 shoes: Inov8 X-Talon 190s
Blue Mountain with Duane. Up some agonisingly steep ski run then West along the Bruce till we hit a steep and wet looking gully, so we turned and followed the BT west till we hit a road.
Nice section of trail with a couple of waterfalls.
Flew back down the mountain on a green run. Wet and soft so you could hammer with no fear.
Corker afternoon. Clear, blue skies but a spooky mist over Georgian Bay.
Nice section of trail with a couple of waterfalls.
Flew back down the mountain on a green run. Wet and soft so you could hammer with no fear.
Corker afternoon. Clear, blue skies but a spooky mist over Georgian Bay.
Thursday May 19, 2011 #
5 PM
Running - Trail tempo 56:31 8.95 km (6:19 / km) +296m 5:25 / km
ahr:141 max:178 shoes: Inov8 X-Talon 190s
TNT with turbo, Greta and Robo.
7x4min/2min on the Summer Rally loop - tempo than all out effort.
Very wet and slippery, came a cropper early on the first effort on the Bruce. The forest section was like running on a well lubricated, shoe eating sponge. Warm and humid too, could almost feel the forest growing around us.
Felt OK given my super early crack of dawn start this morning (7am).
7x4min/2min on the Summer Rally loop - tempo than all out effort.
Very wet and slippery, came a cropper early on the first effort on the Bruce. The forest section was like running on a well lubricated, shoe eating sponge. Warm and humid too, could almost feel the forest growing around us.
Felt OK given my super early crack of dawn start this morning (7am).
C • 7 am 7
6 PM
Core & Strength 15:00 [1]
ThorCore.
Lots of people out running tonight. A lot of them seemed to be out for the first time this year by the looks on their faces. Smug and pious time.
Lots of people out running tonight. A lot of them seemed to be out for the first time this year by the looks on their faces. Smug and pious time.
Wednesday May 18, 2011 #
4 PM
Running - Trail 1:18:03 10.15 km (7:42 / km) +155m 7:09 / km
ahr:109 max:155 shoes: Inov8 Oroc 280
Putting out flags for ARK + 2 ARK Attack sessions up at Iriquois Heights.
Made use of the autostop function on the Garmin - total time out there was about 3 hours.
Got very lucky with the weather tonight - the rain just started as we were packing up and it became a epic downpour driving home!
Made use of the autostop function on the Garmin - total time out there was about 3 hours.
Got very lucky with the weather tonight - the rain just started as we were packing up and it became a epic downpour driving home!
Tuesday May 17, 2011 #
5 PM
Running - Trail intervals 1:13:29 14.18 km (5:11 / km) +249m 4:46 / km
ahr:142 max:181 shoes: New Balance MT101s
TNT; super tough person edition.
It was minging, worst weather I've run in for a good long while.
1,2,3,4,5,6,1,2 mins with 1 or 2 mins recovery. Felt pretty good tonight, but not on fire. Never achieved 'running ugly' speed, but did end up with total internal rearrangement at the end of the 6 minuter.
Trav was running well and kept me honest for each of them.
No stairs tonight; we all individually came to that same decision as the rain got even heavier once we got back to the car park. ;)
It was minging, worst weather I've run in for a good long while.
1,2,3,4,5,6,1,2 mins with 1 or 2 mins recovery. Felt pretty good tonight, but not on fire. Never achieved 'running ugly' speed, but did end up with total internal rearrangement at the end of the 6 minuter.
Trav was running well and kept me honest for each of them.
No stairs tonight; we all individually came to that same decision as the rain got even heavier once we got back to the car park. ;)
Monday May 16, 2011 #
5 PM
Running - Trail 45:13 6.74 km (6:43 / km) +182m 5:55 / km
ahr:126 max:181 shoes: Inov8 X-Talon 190s
Borers loop with the Raid Crew. Super impressed with my boys - they're tackling fairly technical trails really well, although they were a bit pissweak crossing the (admittedly fast flowing) creek below the Falls.
But they did race each other over the final 200m of twisty single trails over wet rock to make up for it. Smiley face.
But they did race each other over the final 200m of twisty single trails over wet rock to make up for it. Smiley face.
Sunday May 15, 2011 #
Note
(rest day)
:/ day
Saturday May 14, 2011 #
8 AM
Running - Trail long 2:10:00 20.83 km (6:15 / km) +442m 5:39 / km
ahr:140 max:173 shoes: Inov8 X-Talon 190s
smt. Very tough on the legs backing up after yesterdays effort, but got through it. Just. Almost gave K2 a miss at the end, but realised I wouldn't be able to look myself in the mirror if I did.
Began with just the holy trinity (+dogs) then Baloney joined us in the second half which was fun although the pace did get upped far beyond usual smt standards at one point. Conversation changed from our usual lofty smt standards to American Idol and Lady GaGa's shoes - though I'm not complaining.
Shattered after, fortunately some Domestique afterwards has done some repair work.
Began with just the holy trinity (+dogs) then Baloney joined us in the second half which was fun although the pace did get upped far beyond usual smt standards at one point. Conversation changed from our usual lofty smt standards to American Idol and Lady GaGa's shoes - though I'm not complaining.
Shattered after, fortunately some Domestique afterwards has done some repair work.
Friday May 13, 2011 #
4 PM
Running - Trail 1:43:55 19.05 km (5:27 / km) +293m 5:04 / km
ahr:150 max:172 shoes: New Balance MT101s
Oops. That was much, much longer than the 75 mins I thought it would take.
Real round the bay + Borers extension. Hammies started to get grumpy towards the end and struggled on the climbs in the last 30 mins, but felt OK apart from that.
One of the boardwalks behind Mac has been totally removed, which added about a km onto the loop. Also, instead of simply taking the Borers side trail straight up to the Bruce, I took a trail I haven't followed before which ended up at Rock Chapel - guess that's where all the extra distance was.
No big deal, always fun to explore new trails and the forest is so nice and green at the moment, but the bugs are yet to appear - so perfect.
Real round the bay + Borers extension. Hammies started to get grumpy towards the end and struggled on the climbs in the last 30 mins, but felt OK apart from that.
One of the boardwalks behind Mac has been totally removed, which added about a km onto the loop. Also, instead of simply taking the Borers side trail straight up to the Bruce, I took a trail I haven't followed before which ended up at Rock Chapel - guess that's where all the extra distance was.
No big deal, always fun to explore new trails and the forest is so nice and green at the moment, but the bugs are yet to appear - so perfect.
C • bugs 4
Thursday May 12, 2011 #
5 PM
Running - Trail intervals 55:26 8.73 km (6:21 / km) +266m 5:31 / km
ahr:142 max:176 shoes: Inov8 Oroc 280
TNT. Progression run. 3 x half rally loops increasing the effort with each one and also the difficulty. ie just out and back on the first, then a Nancy and finally a Nancy+Lowry.
Didn't feel great to begin with but got 'progressively' better as the run went on.
Felt warm out, which is a little concerning since it was only about 15!
Didn't feel great to begin with but got 'progressively' better as the run went on.
Felt warm out, which is a little concerning since it was only about 15!
Wednesday May 11, 2011 #
4 PM
Running - Trail 40:02 6.3 km (6:21 / km) +154m 5:40 / km
ahr:126 max:177 shoes: Inov8 X-Talon 190s
Weary jaunt round the trails before ARK + a throwing out a few flags.
Had a quasi-heartburn feeling. Went away after I finished - possibly too much coffee just beforehand.
Had a quasi-heartburn feeling. Went away after I finished - possibly too much coffee just beforehand.
Tuesday May 10, 2011 #
5 PM
Running - Trail intervals 1:04:00 9.99 km (6:24 / km) +333m 5:29 / km
ahr:151 max:180 weight:79.6kg shoes: New Balance MT101s
TNT. Greta, Trix, Trav, Adreanne and turbo. Nice to see the latter and 2 dogs all on the mend.
Since May is CoachPatrick month, we did 7 x Radial/Bruce trail east end loops. Took roughly 3:35, with 1:40 recovery.
Didn't quite have the super fast spark tonight and there was a little bit of the Fader in me towards the end - was probably a little over eager yesterday.
Steps after. One single bounder all the way to the top to finish it off.
Since May is CoachPatrick month, we did 7 x Radial/Bruce trail east end loops. Took roughly 3:35, with 1:40 recovery.
Didn't quite have the super fast spark tonight and there was a little bit of the Fader in me towards the end - was probably a little over eager yesterday.
Steps after. One single bounder all the way to the top to finish it off.
Monday May 9, 2011 #
3 PM
Running - Street 1:05:05 13.35 km (4:53 / km) +124m 4:40 / km
ahr:148 max:170 shoes: New Balance MT101s
Real round the bay.
Had planned on doing a Borers extension, but the gap I had to run this afternoon wasn't quite as open as I'd planned.
It's been a while, but finally felt fresh and strong running again - first time since TDM. Fartlekky - cruised the paved sections and tried to keep the same pace on trail.
Had to go for a dip in Cootes to cross the second boardwalk, it's been trimmed to stop people crossing. The water is gross and stinky, but quite refreshing.
Had planned on doing a Borers extension, but the gap I had to run this afternoon wasn't quite as open as I'd planned.
It's been a while, but finally felt fresh and strong running again - first time since TDM. Fartlekky - cruised the paved sections and tried to keep the same pace on trail.
Had to go for a dip in Cootes to cross the second boardwalk, it's been trimmed to stop people crossing. The water is gross and stinky, but quite refreshing.
Sunday May 8, 2011 #
11 AM
Orienteering 1:10:02 9.1 km (7:42 / km) +122m 7:13 / km
ahr:136 max:162 shoes: Inov8 Oroc 280
Headed out to Nemo for a rerun of the NotFog session in reverse, then did another loop collecting the tapes.
Tried to do it at a slightly higher intensity for 4-5 controls, taking a break and starting again. Generally did well here, but was a little inaccurate in the circle for some of them.
On the last couple, I made sure I had a super accurate bearing and gunned it. Every time I ran right through the circle and overshot significantly. Clearly running in a straight line is useless if you're not looking for something to slow you down.
3 minutes slower than when I did it during the training camp. Fast and furious < calm and controlled.
Awesome day. Part way through the collection loop, saw a nice outcrop on the escarpment and took a short break to drink it in. The circle in the sky is nice and warming.
Tried to do it at a slightly higher intensity for 4-5 controls, taking a break and starting again. Generally did well here, but was a little inaccurate in the circle for some of them.
On the last couple, I made sure I had a super accurate bearing and gunned it. Every time I ran right through the circle and overshot significantly. Clearly running in a straight line is useless if you're not looking for something to slow you down.
3 minutes slower than when I did it during the training camp. Fast and furious < calm and controlled.
Awesome day. Part way through the collection loop, saw a nice outcrop on the escarpment and took a short break to drink it in. The circle in the sky is nice and warming.
5 PM
Running - Trail 52:55 7.75 km (6:50 / km) +183m 6:06 / km
ahr:127 max:152 shoes: New Balance MT101s
Bam. That's a double down. Had to do something worthwhile today after hammers cruel slander yesterday at my audacity of taking a rest day.
From the H, to Tiffany and Washboard Falls and back via K2 with 'Garlictron the garlic powered robot'. His name, not mine.
More awesome weather. Warm breeze on top of K2 and an abundance of new leaves. The K2 descent exercise from Easter would be a lot tougher now.
From the H, to Tiffany and Washboard Falls and back via K2 with 'Garlictron the garlic powered robot'. His name, not mine.
More awesome weather. Warm breeze on top of K2 and an abundance of new leaves. The K2 descent exercise from Easter would be a lot tougher now.
Saturday May 7, 2011 #
5 PM
Core & Strength 20:00 [1]
(rest day)
ThorCore
Friday May 6, 2011 #
5 PM
Running - Trail 40:09 6.1 km (6:35 / km) +164m 5:48 / km
ahr:123 max:161 shoes: New Balance MT101s
The spirit was willing, but the flesh is made out of Weak Aussie.
I had nothing today. Kind of have that low energy feeling like I may be getting sick... again.
If there are any potential smters out there, if I still feel like this tomorrow I won't be joining you - there's no point. The Hottage will still be open, welcoming and providing post run replenishment.
I had nothing today. Kind of have that low energy feeling like I may be getting sick... again.
If there are any potential smters out there, if I still feel like this tomorrow I won't be joining you - there's no point. The Hottage will still be open, welcoming and providing post run replenishment.
Thursday May 5, 2011 #
Core & Strength 10:00 [1]
5 PM
Running - Trail 38:15 4.12 km (9:17 / km) +204m 7:26 / km
ahr:102 max:160 shoes: Inov8 X-Talon 190s
Kinda TNT, but not really. Few hills here and there when I could squeeze them in.
Awesome weather, I remember what sunlight feels like now!
Awesome weather, I remember what sunlight feels like now!
Wednesday May 4, 2011 #
3 PM
Running - Trail 54:32 8.25 km (6:37 / km) +222m 5:50 / km
ahr:133 max:162 shoes: New Balance MT101s
Pre-ARK trail cruise, also putting out some flags.
Almost entered the zone of being a strugglefest, but was somehow able to keep my head above water till the end. Very nice evening for it.
Whilst I love the MT!101s, they're already falling apart after 300ks. I guess these more minimal shoes aren't going to have the same lifespan of a heavier shoe. Basic physics really.
Almost entered the zone of being a strugglefest, but was somehow able to keep my head above water till the end. Very nice evening for it.
Whilst I love the MT!101s, they're already falling apart after 300ks. I guess these more minimal shoes aren't going to have the same lifespan of a heavier shoe. Basic physics really.
Tuesday May 3, 2011 #
5 PM
Running - Trail 1:09:01 10.42 km (6:37 / km) +422m 5:30 / km
ahr:133 max:174 shoes: Inov8 X-Talon 190s
Was notified by Coach Sudden today that I had been promoted to Coach status. With great power comes great responsibility, so I trawled through my archives to pick a good session.
Decided for the sake of consistency, the first TNT session I lead should be the same as my maiden TNT session from way back at the end of last August - a small twisty traily loop with a section above the highway on the escarpment. We'll call it the Cliffs of Insanity loop.
The original session was 1,2,3,2,1, with a recovery whilst your partner finished/started their last/first loop. It turned out that would be no where near enough to qualify for a TNT session, so I turned it into an Australian Pyramid and added another 2,3,2,1 at the end of it.
The loops were too twisty and to get right up into zone 5, so at Travs suggestion we did a protracted tempoterval back down the Bruce, then finished off with a sluggish set of Bannistairs (4:11).
Glad Trav and Trix showed up, before they appeared I was having a lot of trouble motivating myself to get out of the car.
Decided for the sake of consistency, the first TNT session I lead should be the same as my maiden TNT session from way back at the end of last August - a small twisty traily loop with a section above the highway on the escarpment. We'll call it the Cliffs of Insanity loop.
The original session was 1,2,3,2,1, with a recovery whilst your partner finished/started their last/first loop. It turned out that would be no where near enough to qualify for a TNT session, so I turned it into an Australian Pyramid and added another 2,3,2,1 at the end of it.
The loops were too twisty and to get right up into zone 5, so at Travs suggestion we did a protracted tempoterval back down the Bruce, then finished off with a sluggish set of Bannistairs (4:11).
Glad Trav and Trix showed up, before they appeared I was having a lot of trouble motivating myself to get out of the car.
Monday May 2, 2011 #
6 PM
Running - Trail 46:00 [2] 7.3 km (6:18 / km) +200m 5:33 / km
shoes: New Balance MT101s
Recovery run / Raid the Hammer training.
Slowly giving my team members a piecemeal education of the DV trails. We will be unstoppable come race day.
Sherman Falls to Heritage Falls and back. K2 ascent on the way out.
Legs heavy to begin with, but got better as the run went on.
Slowly giving my team members a piecemeal education of the DV trails. We will be unstoppable come race day.
Sherman Falls to Heritage Falls and back. K2 ascent on the way out.
Legs heavy to begin with, but got better as the run went on.
C • RTH 6
Sunday May 1, 2011 #
8 AM
Orienteering race 1:51:33 11.9 km (9:22 / km) +450m 7:53 / km
ahr:156 max:175 shoes: Inov8 Oroc 280
West Point Long.
Weird race. Right off the bat felt exhausted and tired - moving through the terrain like a sloth, tripping and stumbling over everything. Suddenly after 45 minutes, everything clicks and I feel awesome and ramp it up for the rest of the race.
Was a good long course with a nice variety of legs and some very fun bits of terrain.
1-2: Drop down, loose contact and climb back up to early. Starting to feel the pinch already and Ross came through me here. There was no way I was going to be able to stick with him.
3-8: Exhausted. Walking the hills and getting pissy with the vegetation. Considering DNFing. Had a gel and a lot of water at 6.
8-11: Downhill legs - feeling a little better. Spend a lot of time at #11 searching for the correct fallen tree.
12: Spend a long time picking a route. Decide to go left and take the trail as much as possible.
Without warning, I feel great. I'm running uphill, my HR drops and I speed up! Awesome! Decide the race is too far gone for a good result, so just enjoy it. I fold the map, put the head down and drop the clutch.
As I near the circle, I start planning the next leg. Hmmm, that's weird, why is the number of my next control lower than the one I'm going to now.
Oh, no. In my heady joy of being able to run again, I've navigated to #14!.
Damn. Luckily, #12 isn't that far away - but it's still about another 7 minutes wasted...
12-18: A few small mistakes. But who cares, the forest was so awesome in this section. Still feeling strong.
19-F: Pretty straightforward. I should not be feeling this good this late in a long - though apart from #20, my splits still aren't awesome.
Weird race. Right off the bat felt exhausted and tired - moving through the terrain like a sloth, tripping and stumbling over everything. Suddenly after 45 minutes, everything clicks and I feel awesome and ramp it up for the rest of the race.
Was a good long course with a nice variety of legs and some very fun bits of terrain.
1-2: Drop down, loose contact and climb back up to early. Starting to feel the pinch already and Ross came through me here. There was no way I was going to be able to stick with him.
3-8: Exhausted. Walking the hills and getting pissy with the vegetation. Considering DNFing. Had a gel and a lot of water at 6.
8-11: Downhill legs - feeling a little better. Spend a lot of time at #11 searching for the correct fallen tree.
12: Spend a long time picking a route. Decide to go left and take the trail as much as possible.
Without warning, I feel great. I'm running uphill, my HR drops and I speed up! Awesome! Decide the race is too far gone for a good result, so just enjoy it. I fold the map, put the head down and drop the clutch.
As I near the circle, I start planning the next leg. Hmmm, that's weird, why is the number of my next control lower than the one I'm going to now.
Oh, no. In my heady joy of being able to run again, I've navigated to #14!.
Damn. Luckily, #12 isn't that far away - but it's still about another 7 minutes wasted...
12-18: A few small mistakes. But who cares, the forest was so awesome in this section. Still feeling strong.
19-F: Pretty straightforward. I should not be feeling this good this late in a long - though apart from #20, my splits still aren't awesome.