Training Log Archive: AnvilIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
8 AM
Running - Trail 1:19:08 11.88 km (6:40 / km) +213m 6:07 / km
ahr:122 max:167 shoes: NB MT110
Valley trails with Dr. PBV and Lizard Breath.
Wasn't expecting this long of a loop, what with the Dr's mangled ankle - but he was doing pretty well.
Wasn't expecting this long of a loop, what with the Dr's mangled ankle - but he was doing pretty well.
1 PM
Running - Trail long 2:15:05 21.41 km (6:19 / km) +426m 5:44 / km
ahr:145 max:166 shoes: Inov8 F-Lite 230
Accident. I thought this would be about 45 mins shorter.
Got lost in the forest early on trying to get onto the Bruce.
Running alongside Grindstone Creek was the highlight of the run, however, the long grind of a climb coming out of that valley put a little dent in the enjoyment...
Really started to feel the pinch at 1:45, just head down and grind through it knowing Domestique was at the end. Thanks to tracychew for the drop off and pick up at both ends.
Got lost in the forest early on trying to get onto the Bruce.
Running alongside Grindstone Creek was the highlight of the run, however, the long grind of a climb coming out of that valley put a little dent in the enjoyment...
Really started to feel the pinch at 1:45, just head down and grind through it knowing Domestique was at the end. Thanks to tracychew for the drop off and pick up at both ends.
Friday Mar 30, 2012 #
Event: OCIN Flying Pig XVI
Note
Online debates I'd rather read compared to the current GPS discussion:
One
Two
Three
Dear lord, how did I end up here
Now that I've got that snark out, I agree with everything Pink Socks has said in his recent post. Orienteering needs more people who think like him.
One
Two
Three
Dear lord, how did I end up here
Now that I've got that snark out, I agree with everything Pink Socks has said in his recent post. Orienteering needs more people who think like him.
5 PM
Running - Trail 48:25 8.84 km (5:29 / km) +121m 5:08 / km
ahr:137 max:173 shoes: NB MT110
Easy cruise round the Valley of No Soul.
Fintering is a crafty vixen - not five minutes after heading out, I was barraged by the biggest blizzard I've had to run in this season!
Felt surprisingly good after a long, busy week.
Fintering is a crafty vixen - not five minutes after heading out, I was barraged by the biggest blizzard I've had to run in this season!
Felt surprisingly good after a long, busy week.
Thursday Mar 29, 2012 #
3 PM
Running - Trail tempo 40:07 6.66 km (6:01 / km) +203m 5:13 / km
ahr:139 max:168 shoes: Inov8 F-Lite 230
TNT - Sad and solo.
Since the reservoir construction seems to be in stasis, tries out a modification to the Summer Rally.
Turned up at the first section of BT and a double lap of the terrain section. Fail. 4.3km and 23 mins at a pretty tepid pace.
Maybe extend the loop all the way to Dundurn stairs and also add a second ascent of Lowry and drop down the Killer K goat trail between the first and second terrain loop?
Since the reservoir construction seems to be in stasis, tries out a modification to the Summer Rally.
Turned up at the first section of BT and a double lap of the terrain section. Fail. 4.3km and 23 mins at a pretty tepid pace.
Maybe extend the loop all the way to Dundurn stairs and also add a second ascent of Lowry and drop down the Killer K goat trail between the first and second terrain loop?
6 PM
Core & Strength 15:00 [1]
This one hurt
Wednesday Mar 28, 2012 #
5 PM
Running - Trail 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov8 Oroc 280
Lots of bits and pieces at ARK
Throwing out flags
Test running the ARK Attack loop of pain
Running with the Interval groups
Following a princess on a lap of the Mud Run.
Tired again. Must sleep.
Throwing out flags
Test running the ARK Attack loop of pain
Running with the Interval groups
Following a princess on a lap of the Mud Run.
Tired again. Must sleep.
Tuesday Mar 27, 2012 #
Note
Since I'm going to be busy with ARK related business during regular TNT hours over the coming months (assuming everything goes to plan), I'm going to have to be organised with my high intensity training type stuff.
Plan is to do one interval, hills and tempo run each week + 3x15min core mimimum.
For the duration of April and May, for every session I miss per week, I'll be adding a dollar to a charity jar to be donated to Club Laser Robot. If I miss more than 3 per week, I'll be buying pizza on Sunday evening for dinner for every resident of 33 Roanoke who is in the house at the time.
A food criteria may be added in weeks to come as well - cause I've been eating a lot of crap of late.
Plan is to do one interval, hills and tempo run each week + 3x15min core mimimum.
For the duration of April and May, for every session I miss per week, I'll be adding a dollar to a charity jar to be donated to Club Laser Robot. If I miss more than 3 per week, I'll be buying pizza on Sunday evening for dinner for every resident of 33 Roanoke who is in the house at the time.
A food criteria may be added in weeks to come as well - cause I've been eating a lot of crap of late.
2 PM
Running - Terrain 40:00 7.23 km (5:32 / km) +121m 5:06 / km
ahr:151 max:174 shoes: Inov8 Oroc 280
TNT. Start off as I plan to finish. Monna Fartlek in terrain.
Have always wanted to try this, but it's generally hard to find good enough terrain to go fast in. Luckily the sweet forest of awesome behind Canterbury Falls fits the bill nicely.
Aimed for 4k over the 20 mins, got 3.97k. Not too bad - will try again in a few weeks and try to improve.
Felt good, but a 20 minute session seems so, well, pissweak after a usual TNT. Maybe I'll try to double down on the next one!
Have always wanted to try this, but it's generally hard to find good enough terrain to go fast in. Luckily the sweet forest of awesome behind Canterbury Falls fits the bill nicely.
Aimed for 4k over the 20 mins, got 3.97k. Not too bad - will try again in a few weeks and try to improve.
Felt good, but a 20 minute session seems so, well, pissweak after a usual TNT. Maybe I'll try to double down on the next one!
Monday Mar 26, 2012 #
1 PM
Running - Trail 55:44 10.14 km (5:30 / km) +142m 5:08 / km
ahr:123 max:152 shoes: Inov8 F-Lite 230
Picking up the new MTB trails at Christie whilst percolating ideas to make money. Count 75%.
Went over on my ankle a million times. Started to piss me off.
Went over on my ankle a million times. Started to piss me off.
Sunday Mar 25, 2012 #
9 AM
Orienteering 1:26:07 11.76 km (7:20 / km) +213m 6:43 / km
ahr:130 max:165 shoes: Inov8 Oroc 280
Chucking out a few stands for GRR. Basically by myself - Hammer and Griz were there too, but did their own thing (which seemed to be taking as long as possible to cross swollen rivers without getting their precious feet wet).
Saturday Mar 24, 2012 #
Note
slept:12.0 (rest day)
ATB expo. Generally enjoyable, but two long days on your feet tends to wear you down - I think a third day of:
'No, we're not the race where you jump over fire... ours are harder'
'No, we don't put on Ultra's... ours are more interesting'
'No, we don't put on the Mississauga Marathon.... WTF'
and I'd be cracking some skulls. Luckily those questions are the minority (and most parents/kids go crazy when they see the ARK banner)
'No, we're not the race where you jump over fire... ours are harder'
'No, we don't put on Ultra's... ours are more interesting'
'No, we don't put on the Mississauga Marathon.... WTF'
and I'd be cracking some skulls. Luckily those questions are the minority (and most parents/kids go crazy when they see the ARK banner)
Friday Mar 23, 2012 #
Note
slept:5.0 (rest day)
Thursday Mar 22, 2012 #
5 PM
Running - Trail hills 34:33 5.32 km (6:30 / km) +232m 5:20 / km
ahr:140 max:168 slept:6.0 shoes: Inov8 Oroc 280
TNT Fail #2.
Now ARKs back on, it's up to me to get my hills in solo. Took advantage of the location to attempt 3 x K2 ascents with downhill O recovery (from last years TDM).
My body reminded me of the fact that when it gets over 20, hydration is a bit more of an issue than usual. Crash and burn at the bottom of the first rep. Sat down and felt sorry for myself for a while, attempted a second, which was pissweak at best, so gave up, shuffled back and felt sorry for myself.
Now ARKs back on, it's up to me to get my hills in solo. Took advantage of the location to attempt 3 x K2 ascents with downhill O recovery (from last years TDM).
My body reminded me of the fact that when it gets over 20, hydration is a bit more of an issue than usual. Crash and burn at the bottom of the first rep. Sat down and felt sorry for myself for a while, attempted a second, which was pissweak at best, so gave up, shuffled back and felt sorry for myself.
6 PM
Core & Strength 10:00 [1]
Bits and pieces of core waiting for the ARKers to show up.
Wednesday Mar 21, 2012 #
3 PM
Running - Terrain 34:44 4.49 km (7:44 / km) +130m 6:46 / km
ahr:129 max:154 shoes: Inov8 F-Lite 230
Putting out flags for Nav followed by a slow jaunt up K2 - cut through the awesome forest as much as possible.
A little weary after a busy day coupled with the heat. Can't believe how green the valley is already.
A little weary after a busy day coupled with the heat. Can't believe how green the valley is already.
Tuesday Mar 20, 2012 #
5 PM
Running - Trail 39:50 6.24 km (6:23 / km) +90m 5:57 / km
ahr:122 max:160 shoes: Inov8 F-Lite 230
TNT fail. Not enough sleep and had no motor - only did 5 Aberdeens.
Epic bug fest at the start/stop point, hopefully they'll all be dead in a week if the long range forecast is to be trusted.
Epic bug fest at the start/stop point, hopefully they'll all be dead in a week if the long range forecast is to be trusted.
6 PM
Core & Strength 15:00 [1]
Monday Mar 19, 2012 #
6 PM
Running - Trail 1:12:59 14.01 km (5:13 / km) +195m 4:52 / km
ahr:140 max:165 shoes: NB MT110
Cruisy Real Round the Bay. Explored a new trail on the North Shore I spotted last time I ran through here with Dr. PBV. Nothing exciting, but a good connector. Felt pretty tight and niggly for the first 20mins or so, but everything sorted itself out towards the end and finished solidly.
Also, that's the last time I try to run the South Shore trail behind Mac when it's not frozen. I now know that Cootes in much deeper that waist height in places... or at least, the 'silt' at the bottom is. Time for a shower.
Also, that's the last time I try to run the South Shore trail behind Mac when it's not frozen. I now know that Cootes in much deeper that waist height in places... or at least, the 'silt' at the bottom is. Time for a shower.
Sunday Mar 18, 2012 #
11 AM
Orienteering 49:28 7.5 km (6:36 / km) +49m 6:23 / km
ahr:143 max:187 shoes: Inov8 Oroc 280
Thomass Eliminator in the hot, hot heat.
General theme of the day was running strong, but forgetting to use the bit of paper in my hand.
Fortunately for most of the race, I had Nick, Mick or Serge to get me back on course after many a shameful control exits. Loop 1 was OK, but it all fell apart on loop 2. We missed the flag on B (found the rock pile no problem, well, Nick did), relocated off D, then I tried to be sneaky and go straight through the green from B to A. That was not a good idea - the marshes and veg weren't accurate and I ended up having to relocate off the trail to the north and finish out of the top 10.
Final loop at a much slower pace and much sloppier.
Thought I'd stopped my watch after loop one when it was clear we weren't starting straight away, but hadn't. So when I started loop 2 and thought I was restarting it, I was actually doing the opposite.
Fail.
General theme of the day was running strong, but forgetting to use the bit of paper in my hand.
Fortunately for most of the race, I had Nick, Mick or Serge to get me back on course after many a shameful control exits. Loop 1 was OK, but it all fell apart on loop 2. We missed the flag on B (found the rock pile no problem, well, Nick did), relocated off D, then I tried to be sneaky and go straight through the green from B to A. That was not a good idea - the marshes and veg weren't accurate and I ended up having to relocate off the trail to the north and finish out of the top 10.
Final loop at a much slower pace and much sloppier.
Thought I'd stopped my watch after loop one when it was clear we weren't starting straight away, but hadn't. So when I started loop 2 and thought I was restarting it, I was actually doing the opposite.
Fail.
Saturday Mar 17, 2012 #
8 AM
Running - Trail 1:06:53 10.32 km (6:29 / km) +212m 5:52 / km
ahr:128 max:161 shoes: NB MT110
Abbreviated smt due to some edumacating I be needing. Glad Trav and I peeled off early as the run became a S&R exercise.
Felt much better than I usually do in that hour on a Saturday morning.
Felt much better than I usually do in that hour on a Saturday morning.
Friday Mar 16, 2012 #
3 PM
Orienteering 45:30 4.48 km (10:10 / km) +90m 9:14 / km
ahr:121 max:151 shoes: Inov8 Oroc 280
Hanging tapes for tomorrows coaching course.
Trails nice and dry in the valley and a little bit too warm! Some humidity and bugs - not the bitey kind, but still... bugs!
Trails nice and dry in the valley and a little bit too warm! Some humidity and bugs - not the bitey kind, but still... bugs!
Thursday Mar 15, 2012 #
5 PM
Running - Trail hills 1:14:12 13.29 km (5:35 / km) +475m 4:44 / km
ahr:141 max:178 shoes: Inov8 BareGrip 200
3x3 sisters TNT.
Struggled a bit tonight, glad turbo was there to push me.
Another good sized crew and nice temps again. Think I need to get some long socks so I match with turbo.
Struggled a bit tonight, glad turbo was there to push me.
Another good sized crew and nice temps again. Think I need to get some long socks so I match with turbo.
6 PM
Core & Strength 15:00 [1]
Wednesday Mar 14, 2012 #
6 PM
Running - Trail 57:18 9.42 km (6:05 / km) +387m 5:03 / km
ahr:144 max:166 shoes: Inov8 F-Lite 230
Rare solo run at Spencer Gorge.
Cannot believe I've been here for 18 months and not run these trails (save for a casual snowshoe a year ago).
So much fun - the words 'epic' and 'rugged' have become cliche and overused on this log, but that was exactly what this loop is and then some. In particular the gnarly single trail downstream of Websters and crossing the rapids over the Tews were not for the faint of heart.
Weather was awesome too. GR.
Cannot believe I've been here for 18 months and not run these trails (save for a casual snowshoe a year ago).
So much fun - the words 'epic' and 'rugged' have become cliche and overused on this log, but that was exactly what this loop is and then some. In particular the gnarly single trail downstream of Websters and crossing the rapids over the Tews were not for the faint of heart.
Weather was awesome too. GR.
Tuesday Mar 13, 2012 #
5 PM
Running - Trail intervals 55:44 9.71 km (5:45 / km) +262m 5:04 / km
ahr:144 max:186 shoes: NB MT110
TNT - usual epic crew. Hopefully it stays epic after round the bay.
I thought this would be a stellar session after having a rest day, but there wasn't a whole lot of spring in my step.
After a few weeks of feeling like the smug speedster of TNT, I was put through my paces my turbo, Sudden and even Trav at one point!
Much talk between sets of spoiler etiquette for famous book and movie twists. General consensus is that if you haven't read/seen the story in question and get spoiled - too bad for you.
I thought this would be a stellar session after having a rest day, but there wasn't a whole lot of spring in my step.
After a few weeks of feeling like the smug speedster of TNT, I was put through my paces my turbo, Sudden and even Trav at one point!
Much talk between sets of spoiler etiquette for famous book and movie twists. General consensus is that if you haven't read/seen the story in question and get spoiled - too bad for you.
C • gps 7
6 PM
Core & Strength 15:00 [1]
Felt tough tonight.
Picked up 2 more ARK volunteers during the session, one more Angel and a Girl Friday for turbo on Wednesdays.
Picked up 2 more ARK volunteers during the session, one more Angel and a Girl Friday for turbo on Wednesdays.
Sunday Mar 11, 2012 #
11 AM
Orienteering 1:40:00 14.52 km (6:53 / km) +334m 6:11 / km
ahr:129 max:174 shoes: Inov8 X-Talon 212
Down St. Cathys way finishing off the taping for GRR.
Good variety of terrain, got totally bamboozled in some spots which looked straight forward. A lot more mud than expected.
There was some GHO telepathy going on today, since I treated myself to a DQ blizzard on the way home - first since last years Spring Camp!
Just a perfect day for it as well. If it's not going to be winter, this is the preferred type of weather!
Good variety of terrain, got totally bamboozled in some spots which looked straight forward. A lot more mud than expected.
There was some GHO telepathy going on today, since I treated myself to a DQ blizzard on the way home - first since last years Spring Camp!
Just a perfect day for it as well. If it's not going to be winter, this is the preferred type of weather!
C • DQ! 9
Saturday Mar 10, 2012 #
8 AM
Running - Trail 1:48:53 14.16 km (7:41 / km) +380m 6:47 / km
ahr:124 max:162 slept:4.0 shoes: NB MT110
Tough smt. Calves are still pissed about what I put them through on Thursday and a few sleepless nights on top of that hasn't helped the issue. Rest day needs to be scheduled... after tomorrow.
Good interesting Domestique session after.
Good interesting Domestique session after.
Friday Mar 9, 2012 #
5 PM
Running - Trail 38:23 5.96 km (6:26 / km) +268m 5:15 / km
ahr:125 max:166 shoes: NB MT110
Borers Falls loop with Dr PBV.
Very tired - need more food or more sleep. Had to stop and one point and sit down.
Happier with the 110s this time around.
Very tired - need more food or more sleep. Had to stop and one point and sit down.
Happier with the 110s this time around.
Thursday Mar 8, 2012 #
5 PM
Running - Trail hills 51:04 6.77 km (7:32 / km) +400m 5:49 / km
ahr:144 max:183 shoes: Inov8 BareGrip 200
TNT - Killer Ks. 4x1km, 12%ish climb.
Felt a lot better tonight than the last time we did this. The BareGrips continue to do what they're meant to in conditions like these. A lot easier descending in the light as well.
35:45 for 4 reps. Getting closer to destroying a certain persons prediction that no one could go under 35.
Another good crew tonight. We were lucky enough to be graced with Supers presence and it was a pleasure to meet Hansel for the first time. Come back any time gents.
Felt a lot better tonight than the last time we did this. The BareGrips continue to do what they're meant to in conditions like these. A lot easier descending in the light as well.
35:45 for 4 reps. Getting closer to destroying a certain persons prediction that no one could go under 35.
Another good crew tonight. We were lucky enough to be graced with Supers presence and it was a pleasure to meet Hansel for the first time. Come back any time gents.
C • 35 5
6 PM
Core & Strength 15:00 [1]
Wednesday Mar 7, 2012 #
11 AM
Orienteering 1:01:39 [2] 8.21 km (7:30 / km) +157m 6:51 / km
shoes: Inov8 Oroc 280
More tapes for GRR. Perfect day to be out there - more sexy forest to run in, though still pretty slick on the slopes. Had nothing for the hills.
Had the right maps this time, but still got lost.
:/
Had the right maps this time, but still got lost.
:/
Tuesday Mar 6, 2012 #
5 PM
Running - Trail intervals 1:25:30 14.07 km (6:05 / km) +326m 5:27 / km
ahr:128 max:185 shoes: Inov8 F-Lite 230
TNT. Alternating pumphouse loops (4) followed by pumphouse+cardiac (3).
Fended off attacks from Sandbaggers #1 and #2, but didn't have it in me to stave of fast finishing Sandbagger #3.
Legs feeling tired tonight. Some decent volume in the last couple of days so not complaining.
Fended off attacks from Sandbaggers #1 and #2, but didn't have it in me to stave of fast finishing Sandbagger #3.
Legs feeling tired tonight. Some decent volume in the last couple of days so not complaining.
6 PM
Core & Strength 15:00 [1]
The guy with no knees told me I was doing it wrong.
My interpretation of that statement means that I was doing it right.
My interpretation of that statement means that I was doing it right.
Monday Mar 5, 2012 #
4 PM
Running - Trail 55:57 9.31 km (6:01 / km) +149m 5:34 / km
ahr:133 max:169 shoes: NB MT110
Quick recovery run round the South Shore trails. Well, it was meant to be quick - I though this loop only took 40 mins. Luckily I got back in under an hour.
Awesome arvo for it.
First run in the new NB110s. I like everything about the upgrade, except the more rigid sole - right ball of foot became quite sore at points. Hopefully they just need a little breaking in.
Awesome arvo for it.
First run in the new NB110s. I like everything about the upgrade, except the more rigid sole - right ball of foot became quite sore at points. Hopefully they just need a little breaking in.
Sunday Mar 4, 2012 #
10 AM
Orienteering 40:26 8.14 km (4:58 / km) +94m 4:42 / km
ahr:174 max:184 shoes: Inov8 Oroc 280
Stars Thomass
Probably my best run technically this season (which isn't saying much).
Not feeling super strong at the start like usual, which basically lasted the entire race. Was head to head with Mick the entire course - occasionally taking a different route whenever there was a choice, be it always ended up about the same.
One mistake of note was heading to my final CP in the box (A). As I was heading along the main road past #7 I saw Bender and Hammer blast past (well, one blast, one hobble) and head towards A. Awesome, I thinks to myself, I've caught both of them. Think it's a little odd they both chose not to drop A. Map in back pocket, I focus on running them down - that's two good Thomass scalps to claim. Get to the flag just a Hammer is punching... 8? Damn - they've already finished the box and I've followed them on the other map. A is only 100m away, but Mick is out of sight and now I've got work to do.
The rest of the course is a handful of short legs in moderately technical terrain followed by a long trail run. Slowly reel in Mick and 'Bent, but I think I spent too much doing so - Mick's got more to give than me in the end and pulls away on the final trail. Luckily Serge was too far back, I wouldn't have wanted to go up against him in the home strait!
Fun area and really enjoyable course. Thanks Tiny and the rest of the Stars involved.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
Probably my best run technically this season (which isn't saying much).
Not feeling super strong at the start like usual, which basically lasted the entire race. Was head to head with Mick the entire course - occasionally taking a different route whenever there was a choice, be it always ended up about the same.
One mistake of note was heading to my final CP in the box (A). As I was heading along the main road past #7 I saw Bender and Hammer blast past (well, one blast, one hobble) and head towards A. Awesome, I thinks to myself, I've caught both of them. Think it's a little odd they both chose not to drop A. Map in back pocket, I focus on running them down - that's two good Thomass scalps to claim. Get to the flag just a Hammer is punching... 8? Damn - they've already finished the box and I've followed them on the other map. A is only 100m away, but Mick is out of sight and now I've got work to do.
The rest of the course is a handful of short legs in moderately technical terrain followed by a long trail run. Slowly reel in Mick and 'Bent, but I think I spent too much doing so - Mick's got more to give than me in the end and pulls away on the final trail. Luckily Serge was too far back, I wouldn't have wanted to go up against him in the home strait!
Fun area and really enjoyable course. Thanks Tiny and the rest of the Stars involved.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
Running - Trail warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 Oroc 280
Before *and* after! A rarity.
Colder than expected today, think I almost lost some fingers.
Colder than expected today, think I almost lost some fingers.
Saturday Mar 3, 2012 #
2 PM
Orienteering 1:45:00 [2] 14.6 km (7:12 / km) +200m 6:44 / km
ahr:125 max:169 shoes: Inov8 Oroc 280
GRR testing with Hammer.
Turns out I'm a muppet who can't work OCAD. Selected the wrong basemap for part of the course which had us scratching our heads at a fairly massive feature that wasn't on the map. To his credit, the old guy still hung the tape in the right spot.
Another point we had a GPS vs Compass-off and GPS lost. Clearly I need to train more to cheat with the Garmin.
Forest excellent, a very awesome area. Evoked memories of Sunset Mountain and other subtle Australian spur gully areas. (Hint coin).
A bit of trail mapping on the way back - ran though an area and was surrounded by vineyards. I don't know why that's cool, but it was.
Turns out I'm a muppet who can't work OCAD. Selected the wrong basemap for part of the course which had us scratching our heads at a fairly massive feature that wasn't on the map. To his credit, the old guy still hung the tape in the right spot.
Another point we had a GPS vs Compass-off and GPS lost. Clearly I need to train more to cheat with the Garmin.
Forest excellent, a very awesome area. Evoked memories of Sunset Mountain and other subtle Australian spur gully areas. (Hint coin).
A bit of trail mapping on the way back - ran though an area and was surrounded by vineyards. I don't know why that's cool, but it was.
Friday Mar 2, 2012 #
4 PM
Orienteering 37:54 4.63 km (8:11 / km) +117m 7:16 / km
ahr:147 max:190 shoes: Inov8 Oroc 280
Contour only course in the Valley.
Already dry in places, but the deeper ravines were dangerously slick.
Physically tough course - good nav, one poor route option when I decided to run up a ravine valley - slow, wet and smelt pretty bad.
Already dry in places, but the deeper ravines were dangerously slick.
Physically tough course - good nav, one poor route option when I decided to run up a ravine valley - slow, wet and smelt pretty bad.
Thursday Mar 1, 2012 #
5 PM
Running - Trail warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Inov8 BareGrip 200
6 PM
Running - Trail tempo 33:22 5.84 km (5:43 / km) +237m 4:45 / km
ahr:161 max:183 shoes: Inov8 BareGrip 200
Winter Rally. Glad to get out after a day of monotony.
Felt pretty good on the first loop and tried to keep it up. Lowry and Nancy were sloppy, but the rest of the course was pretty fast.
PBs all round.
Felt pretty good on the first loop and tried to keep it up. Lowry and Nancy were sloppy, but the rest of the course was pretty fast.
PBs all round.
Core & Strength 15:00 [1]