Training Log Archive: AnvilIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Note
slept:1.0 (sick)
Having a pretty miserable time of it at the moment. First time I've pulled an all nighter since my backpacker days - but this wasn't on purpose.
Either doped up or sneezing and generally looking like I'd get a drug test if a cop pulled me over.
Can't remember how long it took to get through the pollen season last year - but hopefully tomorrows rain gets a lot of it out of the air.
Either doped up or sneezing and generally looking like I'd get a drug test if a cop pulled me over.
Can't remember how long it took to get through the pollen season last year - but hopefully tomorrows rain gets a lot of it out of the air.
Wednesday May 30, 2012 #
5 PM
Running - Trail 30:00 [3]
shoes: Inov8 F-Lite 230
General running round for ARK. I'm going to leave the Garmin running next week just so I get an idea of how much distance I do on a Wednesday.
Tuesday May 29, 2012 #
Note
Anyone pick up a Garmin HR strap at Sulphur Springs? Haven't seen mine since the race.
6 PM
Core & Strength 10:00 [1]
Running the ObstacCore course at KWARK. Happy to finally bust out the toys. I think tonight was my favourite 2 exercises we've done so far.
9 PM
Running - Trail 40:00 8.17 km (4:54 / km) +91m 4:38 / km
shoes: Inov8 F-Lite 230
After (d)ARK TNT. 2x3k along the foreshore and back - trying to keep to 4 min/ks.
I was very close to not going out when I got home, but manned up and got it done. First k was the toughest, but then loosened up and felt pretty good for both of them. Section along the canal was putrid, but at least I got a tasty meal of bugs.
I was very close to not going out when I got home, but manned up and got it done. First k was the toughest, but then loosened up and felt pretty good for both of them. Section along the canal was putrid, but at least I got a tasty meal of bugs.
Monday May 28, 2012 #
5 PM
Running - Trail 24:11 [2] 4.43 km (5:27 / km) +51m 5:10 / km
shoes: Inov8 F-Lite 230
Loop at Firemans using the old and new Bruce trails. Pretty toasty, but at least it wasn't humid. Felt like I should have felt on Saturday. Light, bouncy and strong. Grrrm.
Also, early dry spring sucks. I seem to be allergic to every plant growing at the moment, the epic mud pit I'd been saving for ARK was totally dry and I picked up a tick. Total reorganisation of the evenings activities was required. Double Grrrm.
Formulated a fun running project to engage once the work permit kicks in. Not sure if it's a logistical possibility, but will be fun to try. Watch this space.
Also, early dry spring sucks. I seem to be allergic to every plant growing at the moment, the epic mud pit I'd been saving for ARK was totally dry and I picked up a tick. Total reorganisation of the evenings activities was required. Double Grrrm.
Formulated a fun running project to engage once the work permit kicks in. Not sure if it's a logistical possibility, but will be fun to try. Watch this space.
6 PM
Core & Strength 15:00 [1]
2x'Core on the Go' with NiagarARK.
Slow paced with lots of breaks on a hot evening. Wildlife abounded.
Slow paced with lots of breaks on a hot evening. Wildlife abounded.
Sunday May 27, 2012 #
2 PM
Cycling 1:28:30 [2] 21.33 km (14.5 kph) +349m
Took Bessie out for a spin on the trails, she's been feeling a bit left out of late.
Bruce trail up to Iriquois Heights for a bit of a play on the single track up there, then though Ancaster to Heritage trail and back home via the braids off Monarch.
A lot better on the single trail than last time, no falls and a lot less stopping and stepping over/walking through technical stuff. Fun.
Bruce trail up to Iriquois Heights for a bit of a play on the single track up there, then though Ancaster to Heritage trail and back home via the braids off Monarch.
A lot better on the single trail than last time, no falls and a lot less stopping and stepping over/walking through technical stuff. Fun.
Saturday May 26, 2012 #
11 AM
Running - Trail race 1:34:15 18.95 km (4:58 / km) +350m 4:33 / km
ahr:176 max:194 shoes: NB MT110
Sulphur Springs 100 mile relay.
Pretty disappointing run. Don't know if it was the heat, the allergy drugs or just simple lack of quality training of late, but it just never came together.
Thought I had the HR under control early on, but it just kept climbing no matter how much I tried to hold back. Even after an eff it moment and decided to go all out on headwaters - nothing changed, just my HR went up.
Didn't even have the usual kick to finish the race off - the final climb up Martins Road was a travesty.
Disappointed to be the only guy on the team who went significantly over 90, but luckily everyone else was in much better form. Good work team on smashing the record.
Pretty disappointing run. Don't know if it was the heat, the allergy drugs or just simple lack of quality training of late, but it just never came together.
Thought I had the HR under control early on, but it just kept climbing no matter how much I tried to hold back. Even after an eff it moment and decided to go all out on headwaters - nothing changed, just my HR went up.
Didn't even have the usual kick to finish the race off - the final climb up Martins Road was a travesty.
Disappointed to be the only guy on the team who went significantly over 90, but luckily everyone else was in much better form. Good work team on smashing the record.
Friday May 25, 2012 #
12 PM
Running - Trail 36:36 6.01 km (6:05 / km) +117m 5:33 / km
ahr:136 max:167 shoes: NB MT110
Quick loop round part of the course to keep the legs ticking over. 5x1min pick ups along Sulphur Creek trail. Brutal in the valley - still and humid, but much nicer once I climbed above the escarpment and the breeze kicked in.
Allergies acting up and had me worried, heavy headed and trouble breathing. But after the run the anti-histamines finally kicked in and felt a million bucks.
Note to self, pop pills early tomorrow.
Allergies acting up and had me worried, heavy headed and trouble breathing. But after the run the anti-histamines finally kicked in and felt a million bucks.
Note to self, pop pills early tomorrow.
Thursday May 24, 2012 #
3 PM
Running - Trail 36:23 6.49 km (5:36 / km) +222m 4:47 / km
ahr:143 max:163 shoes: NB MT110
Think I've cracked the 'training before ARK' conundrum. It has to be somewhere else, otherwise I get bogged down in setting up and worries about getting everything done in time.
So, short Borer's Falls loop. Feeling pretty good after an accidental taper week. Bouncy up the hill, strong on the Bruce and unconcerned by the warmth. Smashed out some epic ninja moves using a fallen tree to cross the stream below the falls.
Allergies a slight concern, hopefully they abate by Satruday.
So, short Borer's Falls loop. Feeling pretty good after an accidental taper week. Bouncy up the hill, strong on the Bruce and unconcerned by the warmth. Smashed out some epic ninja moves using a fallen tree to cross the stream below the falls.
Allergies a slight concern, hopefully they abate by Satruday.
Wednesday May 23, 2012 #
4 PM
Running - Trail 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 F-Lite 230
Setting up for ARK and a bit of deer trail exploration after. Found a sweet section through a lush, grassy corridor bordered by grot which popped me out on the Bruce. Fun!
5 PM
Core & Strength 10:00 [3]
Tuesday May 22, 2012 #
4 PM
Running - Trail 25:00 [1]
shoes: NB MT110
Flags and whatnot for ARK, test running a few loop iterations and then during the session.
Very tired from the long weekend.
Quote of the night: 'You're legs are so strong, you could jump to Mars'. Not quite up there with, 'Patrick is the coolest person ever', but still pretty good.
Of course, it got backed up with one kid in the next group asking 'What's a troil'?, but you can't win them all.
Very tired from the long weekend.
Quote of the night: 'You're legs are so strong, you could jump to Mars'. Not quite up there with, 'Patrick is the coolest person ever', but still pretty good.
Of course, it got backed up with one kid in the next group asking 'What's a troil'?, but you can't win them all.
C • Ha 14
Monday May 21, 2012 #
7 PM
Running - Trail 40:01 7.36 km (5:26 / km) +164m 4:53 / km
ahr:141 max:168 shoes: NB MT110
Quick Headwaters loop after getting back.
Lots of sore bits, maybe from the hills, maybe from all the awesome (and not awkward at all) diving attempts whilst playing fricket.
Upped the pace slightly towards the end and dominated Martins Rd at the end. SS mantra, 'none of these hills are as big as K2'.
Lots of sore bits, maybe from the hills, maybe from all the awesome (and not awkward at all) diving attempts whilst playing fricket.
Upped the pace slightly towards the end and dominated Martins Rd at the end. SS mantra, 'none of these hills are as big as K2'.
Saturday May 19, 2012 #
12 PM
Running - Trail 41:22 [3] 6.01 km (6:53 / km) +280m 5:35 / km
shoes: Inov8 F-Lite 230
Respectable smt. By respectable, I mean hour of day, pace, length and company.
With Dang, menzies, Dr. PBV, Duane, Kristy, Rachel and Bruce. Up some snowshoe switchbacks, along the Bruce for a while then back down the Northwest Passage.
It's been much drier up there as well compared to last year - I remember sinking in up to my ankles in a couple of places coming down the hill. Ground is much harder now.
Knee sore again, but no worse. What was worse was landing awkwardly on some jagged rocks towards the end. Afterwards sole of foot was very sore walking, but cleared up after a swim in GBay - or maybe cause I walked back at Dr. PBV pace.
With Dang, menzies, Dr. PBV, Duane, Kristy, Rachel and Bruce. Up some snowshoe switchbacks, along the Bruce for a while then back down the Northwest Passage.
It's been much drier up there as well compared to last year - I remember sinking in up to my ankles in a couple of places coming down the hill. Ground is much harder now.
Knee sore again, but no worse. What was worse was landing awkwardly on some jagged rocks towards the end. Afterwards sole of foot was very sore walking, but cleared up after a swim in GBay - or maybe cause I walked back at Dr. PBV pace.
Friday May 18, 2012 #
6 PM
Running - Trail 30:01 [3] 5.1 km (5:53 / km) +226m 4:49 / km
shoes: Inov8 F-Lite 230
Quick up and down Blue Mountain. Just wanted to turn the legs over and blow out the cobwebs whilst waiting for everyone to show up.
Slight soreness above right knee after the descent.
Slight soreness above right knee after the descent.
Thursday May 17, 2012 #
4 PM
Running - Trail hills 40:02 7.47 km (5:21 / km) +159m 4:50 / km
ahr:148 max:177 shoes: NB MT110
Quick hills session. Ascents and descents - trying to work on a few weak spots, notably downhill/directional change efficiency (I often feel my limbs flailing around on the descents - can't be good long term) and acceleration once cresting a hill (it's often where I lose people in races).
Used 4 minute hill at Iroquois for the ups and an adjacent fun single trail for the descent. 2 min jog along the Bruce back to the start for recovery.
Seemed to work well, especially the descending - slowing slightly before hitting a tight bend and accelerating coming out of it worked much better than speeding up and then almost coming off the trail.
Fun session, but felt it in the legs at ARK after - that park felt a long way from end to end!
Used 4 minute hill at Iroquois for the ups and an adjacent fun single trail for the descent. 2 min jog along the Bruce back to the start for recovery.
Seemed to work well, especially the descending - slowing slightly before hitting a tight bend and accelerating coming out of it worked much better than speeding up and then almost coming off the trail.
Fun session, but felt it in the legs at ARK after - that park felt a long way from end to end!
6 PM
Core & Strength 10:00 [2]
Quick and dirty core before ARK started. Had hoped to do more but kept getting distracted by important phone calls (well... one).
Running - Trail 20:00 [2]
Was feeling it tonight during ARK, so what the hell, I'm logging it!
Mostly normal back and forth, but also some Capture the Flag. Running in terrain, as fast as you can with a peleton behind you - that's fun!
Mostly normal back and forth, but also some Capture the Flag. Running in terrain, as fast as you can with a peleton behind you - that's fun!
Wednesday May 16, 2012 #
3 PM
Running - Trail 1:06:35 8.0 km (8:19 / km) +76m 7:57 / km
ahr:120 max:154 shoes: Inov8 F-Lite 230
Test run of the ARK Attack Tour De Iroquois, then bits and pieces of putting out flags and ribbons - all the while making sure not to Damage the Environment.
Followed by lots of running during the ARK 2 hours.
Followed by lots of running during the ARK 2 hours.
5 PM
Core & Strength 15:00 [1]
Waiting for ARK to start
Tuesday May 15, 2012 #
5 PM
Running - Trail intervals 36:36 6.95 km (5:16 / km) +97m 4:55 / km
ahr:143 max:183 shoes: Inov8 F-Lite 230
Intervals with Hammer, Alin, Nick and FunRun. 3x4mins
Some attrition, but so good to do speedwork in a group again. The warmth + Ducas pace put me well in the red zone on my last rep. Had to pull out on the last one to redirect the Mud Run slightly due to some dodgy course setting.
Really good to be doing reps in a group again. I miss the TNT posse.
Some attrition, but so good to do speedwork in a group again. The warmth + Ducas pace put me well in the red zone on my last rep. Had to pull out on the last one to redirect the Mud Run slightly due to some dodgy course setting.
Really good to be doing reps in a group again. I miss the TNT posse.
6 PM
Core & Strength 25:00 [2] 2.0 km (12:30 / km)
shoes: Inov8 F-Lite 230
2 x Core on the Go with the KW crowd.
Fun times - the river run got accolades. Kangaroos debuted to rave reviews.
Got owned by Tiny in the final plank off. So shameful.
Fun times - the river run got accolades. Kangaroos debuted to rave reviews.
Got owned by Tiny in the final plank off. So shameful.
Monday May 14, 2012 #
6 PM
Running - Trail 40:00 [1]
shoes: NB MT110
General running round before and during ARK.
Happy that we finally got a good evening of weather in Niagara. Was beginning to think the program was jinxed. The Griz couldn't make it tonight though....
Some good talent in Niagara, both directionally and physically.
Happy that we finally got a good evening of weather in Niagara. Was beginning to think the program was jinxed. The Griz couldn't make it tonight though....
Some good talent in Niagara, both directionally and physically.
Sunday May 13, 2012 #
11 AM
Cycling 43:58 10.53 km (14.4 kph) +89m
ahr:106 max:157
Took Bessie out on her maiden voyage. Out to Christie with Dr. PBV to scope out and GoPro the OTL bike leg - back via the Deeve, Domestique and Fortinos.
Pretty easy trails and a lot of road, but a sweet day. My bum hurts now.
Pretty easy trails and a lot of road, but a sweet day. My bum hurts now.
1 PM
Cycling 33:01 9.96 km (18.1 kph) +112m
ahr:124 max:158
2 PM
Cycling 55:40 14.23 km (15.3 kph) +208m
ahr:123 max:166
Saturday May 12, 2012 #
7 AM
Running - Trail long 1:25:47 13.0 km (6:36 / km) +263m 6:00 / km
ahr:136 max:167 slept:5.5 shoes: NB MT110
Backing up an smt after a tempo run 12 hours earlier probably wasn't to best idea in hindsight.
Heavy legs from the get go that never got better. A hot spot was growing where I hurt my calf recently, so I was happy to pull the plug with Trav and Dr. PBV and head back at a much more relaxed pace. Calf felt better as soon as we slowed.
Domestique cheered me up, but I needed more than one early surly to get me through the day.
Heavy legs from the get go that never got better. A hot spot was growing where I hurt my calf recently, so I was happy to pull the plug with Trav and Dr. PBV and head back at a much more relaxed pace. Calf felt better as soon as we slowed.
Domestique cheered me up, but I needed more than one early surly to get me through the day.
11 AM
Cycling 28:50 8.59 km (17.9 kph) +72m
ahr:118 max:147
Oh yeah. Picked up the new MTB and road home.
Had planned on playing a little more, but realised I needed more than an almond croissant to get me through the day - so I headed home before fainting.
Had planned on playing a little more, but realised I needed more than an almond croissant to get me through the day - so I headed home before fainting.
Friday May 11, 2012 #
6 PM
Running - Trail tempo 57:21 11.47 km (5:00 / km) +213m 4:34 / km
ahr:154 max:179 shoes: Inov8 F-Lite 230
FNT. 2k warm up, then 9km-18km section of SS at tempo and a short walk at the end when I forgot to stop my watch.
Didn't feel amazing in the first half, but once I got onto the more familiar headwaters it improved. 41:14 for 9k and only going over 170bpm on the final 1.5km. I've got this.... probably.
The valley is so nice and green at the moment. I think this and October are my favourite times of year.
Didn't feel amazing in the first half, but once I got onto the more familiar headwaters it improved. 41:14 for 9k and only going over 170bpm on the final 1.5km. I've got this.... probably.
The valley is so nice and green at the moment. I think this and October are my favourite times of year.
Wednesday May 9, 2012 #
4 PM
Running - Trail 20:00 [1]
shoes: Inov8 X-Talon 212 2012
Quick one before ARK setting up a flagged loop and checking on the Nav tapes.
Had planned on doing more, but got busy tonight in many ways. Highlight of Bring a Friend night was the kids who came for the first time and was crying when he left cause he wasn't going to be able to come again until Autumn.
Yeah, a kid crying was the highlight of my night. I'm dead inside.
Had planned on doing more, but got busy tonight in many ways. Highlight of Bring a Friend night was the kids who came for the first time and was crying when he left cause he wasn't going to be able to come again until Autumn.
Yeah, a kid crying was the highlight of my night. I'm dead inside.
C • 333 2
6 PM
Core & Strength 10:00 [3]
Bits and pieces of RoboCore over the 2 hours. The boy done good. I think his obstacle course was a little better than turbos was last week.
Not that it's a competition.
Not that it's a competition.
Tuesday May 8, 2012 #
Note
Changed a few upcoming events from ? to ✓
:)
:)
4 PM
Running - Trail intervals 51:21 7.18 km (7:09 / km) +116m 6:37 / km
ahr:129 max:186 shoes: Inov8 F-Lite 230
TNT - Bechtel edition.
Roughly a 1km loop, with a short squirrelly section that the F-Lites were useless in and some climb. Had trouble pushing myself, but was joined by Mick on the final rep - you can see the difference having someone with you makes!
Another ripper evening in Waterloo. Very happy. 3 more kids popped out of the woodwork to reach our quota! Bam.
Roughly a 1km loop, with a short squirrelly section that the F-Lites were useless in and some climb. Had trouble pushing myself, but was joined by Mick on the final rep - you can see the difference having someone with you makes!
Another ripper evening in Waterloo. Very happy. 3 more kids popped out of the woodwork to reach our quota! Bam.
Monday May 7, 2012 #
5 PM
Running - Trail 29:34 4.86 km (6:05 / km) +56m 5:45 / km
ahr:129 max:156 shoes: Inov8 F-Lite 230
More Bruce exploration down in Niagara.
No energy again, 2nd Monday in a row. Did a quick calorie count, I didn't get nearly enough in to me after the weekend.
Minging weather.
No energy again, 2nd Monday in a row. Did a quick calorie count, I didn't get nearly enough in to me after the weekend.
Minging weather.
7 PM
Core & Strength 35:00 [1]
2x Bore Core + plank offs
The Niagara ARK kids could teach the Hamilton ones a thing or two about whinging - they took to BoreCore like champs. Wait till I pull out the agility equipment!
The Niagara ARK kids could teach the Hamilton ones a thing or two about whinging - they took to BoreCore like champs. Wait till I pull out the agility equipment!
Sunday May 6, 2012 #
3 PM
Running - Trail 1:36:11 18.83 km (5:07 / km) +351m 4:40 / km
ahr:149 max:183 shoes: Inov8 F-Lite 230
Sulphur Springs test run with an awesome posse. 5/8th of the team + extras and a handful of K9s.
Confident I'll be able to go under 90 of race day barring a disaster. Comfortable pace for most of it, until we dialled it up from the top of Farmers Field to the end - pretty fun with the five of us hammering along the trail with Trav behind on a bike, just like a real training group ;)
Why don't we do smt on a Sunday afternoon more often?
Confident I'll be able to go under 90 of race day barring a disaster. Comfortable pace for most of it, until we dialled it up from the top of Farmers Field to the end - pretty fun with the five of us hammering along the trail with Trav behind on a bike, just like a real training group ;)
Why don't we do smt on a Sunday afternoon more often?
Saturday May 5, 2012 #
8 AM
Running - Trail 2:00:43 [2] 20.74 km (5:49 / km) +420m 5:17 / km
shoes: NB MT110
smt. Nice to finally be back with the crew. Pretty terrible sleep, so was dreading this to begin with - but actually felt pretty good for all of it.
Trav and Dr. PBV left us part way (to go eat all my Hottage chocolate) and the pace quickened a smidge, but all was good. K2 felt good as well.
The double up tomorrow arvo will be the test.
Trav and Dr. PBV left us part way (to go eat all my Hottage chocolate) and the pace quickened a smidge, but all was good. K2 felt good as well.
The double up tomorrow arvo will be the test.
Thursday May 3, 2012 #
3 PM
Running - Trail 55:34 10.69 km (5:12 / km) +212m 4:44 / km
ahr:151 max:176 shoes: Inov8 X-Talon 212 2012
2k warm up, then 2km to 9km of the Sulphur Springs course at race pace.
Realise now why I blew up last year. The first 10 mins were so easy, I started dialing it up too early and blew up on the energy sapping undulations that start once you cross the Bridge at 5.5km. Will try not to do that this time...
Pretty warm out at that time, similar conditions to last year.
Realise now why I blew up last year. The first 10 mins were so easy, I started dialing it up too early and blew up on the energy sapping undulations that start once you cross the Bridge at 5.5km. Will try not to do that this time...
Pretty warm out at that time, similar conditions to last year.
5 PM
Core & Strength 15:00 [1]
Wednesday May 2, 2012 #
3 PM
Running - Trail 1:00:00 6.0 km (10:00 / km) +36m 9:43 / km
ahr:128 max:148 shoes: NB MT110
Setting up for ARK at Scenic Woods then lots of easy running over the 2 hours, 'racing' the kids on he Nav course. Pretty stoked to have a breakthrough with one girl who refused to run a step the first 6 weeks.
Tuesday May 1, 2012 #
3 PM
Running - Trail intervals 35:04 7.05 km (4:59 / km) +84m 4:42 / km
ahr:154 max:182 shoes: Inov8 F-Lite 230
TNT. 5x1km loops down at Princess Point.
Slight maths fail made me do a shorter than planned session - after the first loop, just under 4 minutes, I calculated that 5 loops would get me close to the magic 25 minute mark. Should have been 5 *more* loops!
Get home and switch the watch over to a different screen and was appalled at how little I did!
Still, what I did was a solid effort. If I can get my HR into the 180's every solo session, I'll be happy.
Now, off to Day 2 of the ARK-stravaganza month.
Slight maths fail made me do a shorter than planned session - after the first loop, just under 4 minutes, I calculated that 5 loops would get me close to the magic 25 minute mark. Should have been 5 *more* loops!
Get home and switch the watch over to a different screen and was appalled at how little I did!
Still, what I did was a solid effort. If I can get my HR into the 180's every solo session, I'll be happy.
Now, off to Day 2 of the ARK-stravaganza month.
6 PM
Core & Strength 30:00 [1]
2xSnoreCore with the ARK-KW kids.
Got another bunch of good ones for this session. BoreCore is an unfortunate necessity, but they took it like champs.
More awesome kids and lots of volunteers (both in the form of Stars and parents). Very happy.
Got another bunch of good ones for this session. BoreCore is an unfortunate necessity, but they took it like champs.
More awesome kids and lots of volunteers (both in the form of Stars and parents). Very happy.