Training Log Archive: AnvilIn the 31 days ending Jul 31, 2012:
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Monday Jul 30, 2012 #
10 AM
Running - Trail 26:15 [2] 3.19 km (8:14 / km) +48m 7:39 / km
12 PM
Running - Trail 12:37 [2] 1.84 km (6:51 / km) +55m 5:58 / km
Saturday Jul 28, 2012 #
Event: RockstAR Adventure Race
11 AM
Adventure Race race 7:35:00 [4]
RockstAR Adventure Race with 'Bent.
Bike leg went far better than expected, I was nervous about this - didn't want to get stuck mid-pack or be that guy that everyone was stuck behind.
In fact had no trouble at all, only stepped down once when the person ahead had trouble on the rocky climbs and also learnt early not to follow the same line on the downs as the 'Bent, that lead to a few scares early on.
However, Bessie did very well and coming back in 4th was a really nice surprise.
The trek/paddle stage went pretty much as we planned. Our one mistake was assuming the course would not be clearable and planning accordingly by dropping an 80 pointer, which allowed us to paddle a lot more than a 'clear the course' plan would have allowed.
Since the course was in fact clearable, because of this decision the highest we could have placed was 4th (which we did!). I'm on 2 minds about this - it would have been nice to place, but that would have meant a lot, lot more running on ATV trails and dealing with the FDFs (I now really understand the need for the first 'F'!) and it was much more fun paddling the lakes instead and it gave me the chance to practice boat navigation, which I've never done before.
Possibly could have saved some time being a little faster off-trail, but since we had a total compass failure, we were relying on 'Bent's pace counting skills and my 'gut feeling' and map reading a 1:35000 map. Fortunately, all the control were on mapped features - a marked improvement on my last adventure race. None of the off-trail controls were perfectly clean or fast, but we were conservative and didn't loose a vast amount of time on any of them.
All in all, a great day. 'Bent was a perfect team mate, making up for all my shortcomings. Having all the required gear and then setting me up with all the gear he told me to bring along and I didn't. Dudehas an awesome 'end of race' push and is a beast on the portage as well.
Bike leg went far better than expected, I was nervous about this - didn't want to get stuck mid-pack or be that guy that everyone was stuck behind.
In fact had no trouble at all, only stepped down once when the person ahead had trouble on the rocky climbs and also learnt early not to follow the same line on the downs as the 'Bent, that lead to a few scares early on.
However, Bessie did very well and coming back in 4th was a really nice surprise.
The trek/paddle stage went pretty much as we planned. Our one mistake was assuming the course would not be clearable and planning accordingly by dropping an 80 pointer, which allowed us to paddle a lot more than a 'clear the course' plan would have allowed.
Since the course was in fact clearable, because of this decision the highest we could have placed was 4th (which we did!). I'm on 2 minds about this - it would have been nice to place, but that would have meant a lot, lot more running on ATV trails and dealing with the FDFs (I now really understand the need for the first 'F'!) and it was much more fun paddling the lakes instead and it gave me the chance to practice boat navigation, which I've never done before.
Possibly could have saved some time being a little faster off-trail, but since we had a total compass failure, we were relying on 'Bent's pace counting skills and my 'gut feeling' and map reading a 1:35000 map. Fortunately, all the control were on mapped features - a marked improvement on my last adventure race. None of the off-trail controls were perfectly clean or fast, but we were conservative and didn't loose a vast amount of time on any of them.
All in all, a great day. 'Bent was a perfect team mate, making up for all my shortcomings. Having all the required gear and then setting me up with all the gear he told me to bring along and I didn't. Dudehas an awesome 'end of race' push and is a beast on the portage as well.
C • rockstar 14
C • Faile 14
Thursday Jul 26, 2012 #
5 PM
Running - Trail 43:05 6.22 km (6:55 / km) +97m 6:25 / km
ahr:132 max:172 shoes: NB MT110 2012b
TNT with Dr. PBV.
I let him decide what to do, so fittingly he came up with some sort of Fartlek concoction that was about 1/3 each walking, jogging and sprinting.
Would have been a decent session, but we should have worked harder on the 'jogging' parts - so to make up for it, after half an hour we changed it up to 50/50 sprinting/walking for a further 10 mins, which redeemed it slightly.
Came a cropper on the Ginger Valley trail towards the end, so I guess it still made me tired.
I let him decide what to do, so fittingly he came up with some sort of Fartlek concoction that was about 1/3 each walking, jogging and sprinting.
Would have been a decent session, but we should have worked harder on the 'jogging' parts - so to make up for it, after half an hour we changed it up to 50/50 sprinting/walking for a further 10 mins, which redeemed it slightly.
Came a cropper on the Ginger Valley trail towards the end, so I guess it still made me tired.
Wednesday Jul 25, 2012 #
3 PM
Running - Trail 13:48 1.98 km (6:59 / km) +1m 6:58 / km
ahr:123 max:141 shoes: Saucony Kinvara - Green & Gold
Exploring a patch of forest near the RIM Park for an ARK thing. Wasn't really planning on using this spot - just wanted a stickybeak.
Impressively runnable sections considering this time of the year - reminded me a bit of Southern England woods.
Impressively runnable sections considering this time of the year - reminded me a bit of Southern England woods.
10 PM
Running - Street 34:08 [3] 6.3 km (5:25 / km) +75m 5:07 / km
shoes: Saucony Kinvara - Green & Gold
Epic mega fail. Decided to do some compass work, at Chedoke in the dark.
Was conscious of the potential for lightning, so drove there. After I get part of the way though I look up and see a flash in the sky that seemed quite close, so I bail and run back to the car only to discover that my car key is no longer in the key pocket.... so I run home and to get my main set and back to the car again. :/
And the lightning flash, I think I made that up in my head, maybe my headland reflecting off a sign as I looked up. Loser.
Bonus was I finally saw some (baby) skunks and a possum from this hemisphere (Ours are better).
Was conscious of the potential for lightning, so drove there. After I get part of the way though I look up and see a flash in the sky that seemed quite close, so I bail and run back to the car only to discover that my car key is no longer in the key pocket.... so I run home and to get my main set and back to the car again. :/
And the lightning flash, I think I made that up in my head, maybe my headland reflecting off a sign as I looked up. Loser.
Bonus was I finally saw some (baby) skunks and a possum from this hemisphere (Ours are better).
Tuesday Jul 24, 2012 #
5 PM
Running - Trail warm up/down 28:18 5.37 km (5:16 / km) +107m 4:47 / km
ahr:132 max:154 shoes: NB MT110 2012b
Running - Trail intervals 34:58 5.99 km (5:50 / km) +112m 5:20 / km
ahr:153 max:179 shoes: NB MT110 2012b
16x1'/1' with Trav and Trix.
Left achilles was pretty grumpy for most of it, possibly getting used to the new Minimus shoes. Will give it a rest in the Kinvara's for a couple of days.
Never felt I was going full tilt because of this - I did still feel pretty spent by the end.
Was regaled with tales of Scotland. Sounds like a terrible trip and absolutely not fun or something I would want to do at all.
Left achilles was pretty grumpy for most of it, possibly getting used to the new Minimus shoes. Will give it a rest in the Kinvara's for a couple of days.
Never felt I was going full tilt because of this - I did still feel pretty spent by the end.
Was regaled with tales of Scotland. Sounds like a terrible trip and absolutely not fun or something I would want to do at all.
7 PM
Core & Strength 15:00 [1]
Monday Jul 23, 2012 #
5 PM
Running - Trail 42:50 [3] 7.09 km (6:02 / km) +141m 5:29 / km
shoes: NB Minimus MT20
In the Deeve with Dr. PBV. Humid sweat-fest.
He demanded a non-rocky, 40 minute, shady loop - some one's starting to become a prima donna.
He demanded a non-rocky, 40 minute, shady loop - some one's starting to become a prima donna.
Saturday Jul 21, 2012 #
9 AM
Running - Trail race 23:38 [4] 4.4 km (5:22 / km) +200m 4:23 / km
shoes: Inov8 X-Talon 212 2012
Warrior Dash 2012. 30 second slower than last year, but as you all know by now, that was enough for the win this year.
Very similar to last year, a couple of fools sprint out of the start line - but they fade before the first muddy section. The first mile is pure hilly trail running, I surged up most of the hills and make sure I get a good gap on the pack. Trails felt a lot looser and sandier this year - I guess it's been dry up this way too.
The rest was pretty straight forward. Obstacles took a little more work than last year - instead of one wall to climb over, there were about 10 you had to alternate between jumping over/climbing under etc, but still trivial when compared the other 'big' obstacle races.
Realised when I crested the last hill, I was feeling pretty good and I hadn't really put everything I could into it. Because of that, I'm feeling a bit sheepish about the win. I know you can only beat who shows up, but I feel a bit of a phony when people congratulate me.
But, these races hold some sort of cachet with the general public, so it's a good way to advertise ARK (if the photos I ordered ever appear in my inbox) and it's a fun thing to do with friends.
Speaking of which, Duaner pulled out a solid 36th / 28mins on no training, Dr. PBV did 33 mins (and was winning at one point) with a defective quad and tracychew finished this year in 49 mins - which is an infinity improvement on last years DNF. Good stuff.
Very similar to last year, a couple of fools sprint out of the start line - but they fade before the first muddy section. The first mile is pure hilly trail running, I surged up most of the hills and make sure I get a good gap on the pack. Trails felt a lot looser and sandier this year - I guess it's been dry up this way too.
The rest was pretty straight forward. Obstacles took a little more work than last year - instead of one wall to climb over, there were about 10 you had to alternate between jumping over/climbing under etc, but still trivial when compared the other 'big' obstacle races.
Realised when I crested the last hill, I was feeling pretty good and I hadn't really put everything I could into it. Because of that, I'm feeling a bit sheepish about the win. I know you can only beat who shows up, but I feel a bit of a phony when people congratulate me.
But, these races hold some sort of cachet with the general public, so it's a good way to advertise ARK (if the photos I ordered ever appear in my inbox) and it's a fun thing to do with friends.
Speaking of which, Duaner pulled out a solid 36th / 28mins on no training, Dr. PBV did 33 mins (and was winning at one point) with a defective quad and tracychew finished this year in 49 mins - which is an infinity improvement on last years DNF. Good stuff.
Friday Jul 20, 2012 #
7 PM
Running - Trail 20:00 3.62 km (5:31 / km) +93m 4:54 / km
ahr:126 max:153 shoes: NB Minimus MT20
Quick one with Trix to keep the legs fresh. Few 30 sec surges. One Vizsla tantrum.
Awesome evening.
Awesome evening.
Thursday Jul 19, 2012 #
6 PM
Running - Trail 53:55 6.95 km (7:46 / km) +227m 6:40 / km
ahr:120 max:175 shoes: NB Minimus MT20
TNT: Lazy ass Hottage edition.
Trix seems to have finally got her mojo back after a week of princess behaviour - so decided to give her a run in the backyard. Joined by Duane and tracychew.
2 ascents of K2 and and a Trix tempo on the way back. We had planned on 3 climbs, but it was taking so long to get back down we subbed in the tempo instead.
Needed it, have been run down all week until today. Nice to feel strong on the hills without killing myself. Need to taper before the all important warrior dash on Saturday.
Trix seems to have finally got her mojo back after a week of princess behaviour - so decided to give her a run in the backyard. Joined by Duane and tracychew.
2 ascents of K2 and and a Trix tempo on the way back. We had planned on 3 climbs, but it was taking so long to get back down we subbed in the tempo instead.
Needed it, have been run down all week until today. Nice to feel strong on the hills without killing myself. Need to taper before the all important warrior dash on Saturday.
Wednesday Jul 18, 2012 #
Note
Game of Thrones season 1 complete. On to season 2.
After that, Deadwood.
After that, Deadwood.
6 PM
Running - Trail 54:23 8.07 km (6:44 / km) +170m 6:06 / km
ahr:128 max:157 shoes: Inov8 X-Talon 212 2012
Tough section of the Bruce after spending the afternoon down in Grimsby.
Not sure if it was me being tired or the rough trail (probably both), but pretty slow going.
Not sure if it was me being tired or the rough trail (probably both), but pretty slow going.
Tuesday Jul 17, 2012 #
8 PM
Running - Trail 46:19 [3] 7.66 km (6:03 / km) +160m 5:28 / km
shoes: NB Minimus MT20
No TNT for me tonight.
Brutal out in the valley, even after 8. You know it's humid when your fingers start to prune up from the sweat.
Brutal out in the valley, even after 8. You know it's humid when your fingers start to prune up from the sweat.
Monday Jul 16, 2012 #
8 PM
Running - Trail 35:25 [2] 5.46 km (6:29 / km) +132m 5:47 / km
shoes: NB MT110 2012b
Easy Tiffany Falls loop. Soupy and buggy - Trix seems to have the right idea and refused to run. What a princess!
Sunday Jul 15, 2012 #
6 PM
Running - Trail 29:06 [2] 4.29 km (6:47 / km) +91m 6:08 / km
shoes: NB MT110 2012b
Saturday Jul 14, 2012 #
9 AM
Running - Trail 20:01 [2] 3.34 km (6:00 / km) +44m 5:37 / km
shoes: NB MT110 2012b
Meant to be a run with Trix so she got a run in. She preferred to stay under the bed, so I went out solo.
2 PM
Cycling 55:44 [1] 9.35 km (10.1 kph) +149m
Biking out to Christie for the start of OTL. Then we waited for 30 more mins for everyone to get there.
4 PM
Cycling race 24:21 [4] 10.0 km (24.6 kph) +202m
Running - Trail race 22:40 [5] 4.5 km (5:02 / km)
shoes: NB MT110 2012b
Swimming race 10:00 [3] 0.2 km (50:00 / km)
OTL! First 'triathlon' in I don't know how long! Before I started logging on AP for sure.
Swim was demoralising, bike was fast, run was painful.
Dominated. Fun.
Swim was demoralising, bike was fast, run was painful.
Dominated. Fun.
Thursday Jul 12, 2012 #
5 PM
Running - Trail 46:14 6.61 km (7:00 / km) +60m 6:42 / km
ahr:122 max:165 shoes: NB Minimus MT20
TNT, just with tracychew since turbo was swanning around with his camera crew.
Since it was just the 2 of us, we headed down to do loops of princess point.
1 hard lap, one easy lap, then a rest. I started with a hard lap, then we ran one together which was my easy lap and Tracy's hard, then Tracy did an easy one while I rested. Made my hard lap a little longer so Tracy didn't get swindled out of a decent rest.
Not the most intense sessions, but given the heat and the volume in my legs over the last couple of days - I couldn't really go much harder anyway!
Since it was just the 2 of us, we headed down to do loops of princess point.
1 hard lap, one easy lap, then a rest. I started with a hard lap, then we ran one together which was my easy lap and Tracy's hard, then Tracy did an easy one while I rested. Made my hard lap a little longer so Tracy didn't get swindled out of a decent rest.
Not the most intense sessions, but given the heat and the volume in my legs over the last couple of days - I couldn't really go much harder anyway!
Wednesday Jul 11, 2012 #
9 AM
Cycling 30:14 [3] 5.71 km (11.3 kph) +154m
Secret MTB training with 'Bent. Thankfully only short as my legs weren't happy getting on the bike so soon after last night.
I can now ride over loose rocks.
I can now ride over loose rocks.
Paddle 1:19:18 [2] 8.28 km (9:35 / km)
Secret Paddle training with 'Bent, Bash and Goose at Island Lake.
6 PM
Orienteering 19:32 3.2 km (6:06 / km) +46m 5:41 / km
ahr:140 max:155 shoes: Inov8 X-Talon 212 2012
Needed to head up to Waterloo to drop off some postcards, so timed it with their Wednesday training. I'm savvy like that.
A few courses were available, but I couldn't resist the corridor course on Spring standard map. Despite not having been on the map for a while, was quite happy how I did. Went off course once on purpose to avoid a baseball game and lost if a few time when I missed hard to see trails due to summer growth.
Fun exercise.
A few courses were available, but I couldn't resist the corridor course on Spring standard map. Despite not having been on the map for a while, was quite happy how I did. Went off course once on purpose to avoid a baseball game and lost if a few time when I missed hard to see trails due to summer growth.
Fun exercise.
Orienteering 5:43 0.87 km (6:33 / km) +21m 5:51 / km
ahr:142 max:159 shoes: Inov8 X-Talon 212 2012
Attempted the Sprint course afterwards, but didn't have the legs for it.
Planned to cut across a marshy area to #3 and when I got there it was super dense and I couldn't bring myself to push through it - decided to call it a day and do the walk of shame back to the start.
Planned to cut across a marshy area to #3 and when I got there it was super dense and I couldn't bring myself to push through it - decided to call it a day and do the walk of shame back to the start.
Tuesday Jul 10, 2012 #
5 PM
Running - Trail 56:26 11.01 km (5:07 / km) +199m 4:42 / km
ahr:145 max:180 shoes: NB Minimus MT20
TNT, 4x2min, 8min, 4x2min. Prescribed by Mr. Coolsaet.
Sat in behind turbo for most of it and was pretty cruisy, bar the 8min whopper in the middle. Realised on the 2nd last one I had a lot left in the tank, so made the last one count.
Sat in behind turbo for most of it and was pretty cruisy, bar the 8min whopper in the middle. Realised on the 2nd last one I had a lot left in the tank, so made the last one count.
8 PM
Cycling 2:03:21 [2] 37.47 km (18.2 kph) +420m
Evening/night ride with Hammer and Sudden.
Fun! I wasn't expecting to go out for that long and my light died. Perfect night for it, cept for the dust.
Went in search of a burrito afterwards, but alas, the shop was closed. Luckily there was C-Milk in the fridge.
Fun! I wasn't expecting to go out for that long and my light died. Perfect night for it, cept for the dust.
Went in search of a burrito afterwards, but alas, the shop was closed. Luckily there was C-Milk in the fridge.
Monday Jul 9, 2012 #
6 PM
Running - Trail 40:34 6.52 km (6:13 / km) +245m 5:14 / km
ahr:129 max:160 shoes: NB Minimus MT20
Borers Falls loop with Dr. PBV.
Was expecting a nice, easy cruise - but the Dr was moving tonight. I gave him 2 rest options to pick berries, which had something to do with it.
New Minimus' were good.
Was expecting a nice, easy cruise - but the Dr was moving tonight. I gave him 2 rest options to pick berries, which had something to do with it.
New Minimus' were good.
Sunday Jul 8, 2012 #
9 AM
Cycling 1:46:13 23.89 km (13.5 kph) +433m
ahr:118 max:161
MTB in the Deeve with Trav and Super.
Full tour from east to west. Failed on K2, but only cause Trav fell on me - would have made it to the top otherwise, easy.
Full tour from east to west. Failed on K2, but only cause Trav fell on me - would have made it to the top otherwise, easy.
Saturday Jul 7, 2012 #
8 AM
Running - Trail 2:05:45 21.14 km (5:57 / km) +444m 5:23 / km
ahr:143 max:165 shoes: NB MT110 2012b
Took advantage of an undermanned smt to knock the local BT off my list. From Roanoke to Domestique.
Trav graciously took a reverse route to meet me half way between our abodes.
The final km of trail on the outskirts of Dundas was new to me and I'm happy to not do it again. Nothing really exciting there.
Early Surly's were very good today.
Trav graciously took a reverse route to meet me half way between our abodes.
The final km of trail on the outskirts of Dundas was new to me and I'm happy to not do it again. Nothing really exciting there.
Early Surly's were very good today.
Thursday Jul 5, 2012 #
Core & Strength 15:00 [1]
5 PM
Running - Trail 48:04 8.87 km (5:25 / km) +110m 5:06 / km
ahr:149 max:190 shoes: NB MT110 2012b
TNT, 6x1km off every six minutes.
Plan was to start slow and take 5 secs off each rep. Gave myself the soft goal of 4 mins for the first rep so it wouldn't be too painful. Ended up doing 3:53, which was really what I should have been aiming for in the first place.
Ended up with 3:53, 3:48, 3:42, 3:39, 3:36, 3:30.
Felt really strong in the middle of the last rep and thought a 3:25ish would be possible, but faded towards the end.
Happy with that, the return to TNT hasn't been as demoralising as expected.
Plan was to start slow and take 5 secs off each rep. Gave myself the soft goal of 4 mins for the first rep so it wouldn't be too painful. Ended up doing 3:53, which was really what I should have been aiming for in the first place.
Ended up with 3:53, 3:48, 3:42, 3:39, 3:36, 3:30.
Felt really strong in the middle of the last rep and thought a 3:25ish would be possible, but faded towards the end.
Happy with that, the return to TNT hasn't been as demoralising as expected.
Wednesday Jul 4, 2012 #
10 AM
Running - Trail 1:08:32 11.56 km (5:56 / km) +178m 5:30 / km
ahr:141 max:167 shoes: NB MT110 2012b
More Bruce Trail destruction, today at Short Hills Provincial Park.
Hoped to escape the heat of the day by starting early-ish, but it was still pretty warm up 11am. I was a little disappointed with the park, a lot more reclaimed farmland than expected which is not what I wanted, with the sun beating down.
Felt pretty tired after last nights TNT. Tired like a rubber band.
Hoped to escape the heat of the day by starting early-ish, but it was still pretty warm up 11am. I was a little disappointed with the park, a lot more reclaimed farmland than expected which is not what I wanted, with the sun beating down.
Felt pretty tired after last nights TNT. Tired like a rubber band.
Tuesday Jul 3, 2012 #
5 PM
Running - Trail 53:33 9.86 km (5:26 / km) +191m 4:57 / km
ahr:146 max:186 shoes: NB MT110 2012b
Good old fashioned TNT with turbo, Trav and Super. 1,2,3,4,4,4,3,2,1.
Performed better than last week - I was trying to be inflexible like a rubber band, but feeling heavy and full of lunch.
Performed better than last week - I was trying to be inflexible like a rubber band, but feeling heavy and full of lunch.
6 PM
Core & Strength 15:00 [1]
TurboCore on the grass. Feeling very tired after the sesh.
Super was in fine form.
Super was in fine form.
Monday Jul 2, 2012 #
11 AM
Running - Trail 1:35:24 13.5 km (7:04 / km) +198m 6:35 / km
ahr:135 max:163 shoes: NB MT110 2012b
Loop of Inglis Falls Conservation Area, just outside of Owen Sound to break up the trip home.
Fell victim to my first trail reroute. The book described an easy run on paths shared by snowmobiles and mountain bikers. The new trail ran right below the escarpment for 3km of scree running! Much more interesting, but slow going after the weekend. Survival mode for the last 20 minutes.
Pretty sweet middle distance terrain.
http://brucein2.wordpress.com/2012/07/04/inglis-fa...
Fell victim to my first trail reroute. The book described an easy run on paths shared by snowmobiles and mountain bikers. The new trail ran right below the escarpment for 3km of scree running! Much more interesting, but slow going after the weekend. Survival mode for the last 20 minutes.
Pretty sweet middle distance terrain.
http://brucein2.wordpress.com/2012/07/04/inglis-fa...
Sunday Jul 1, 2012 #
10 AM
Running - Trail 1:06:48 9.39 km (7:07 / km) +128m 6:40 / km
ahr:130 max:169 shoes: NB MT110 2012b
Dyers Bay with the Boys and Rachel.
Absolutely brutal section of trail, but the amazing views made up for it.
45 mins out, 20 back thanks to a much more friendly Side Trail. I think Dr. PBV would have died if we had to go back the same way!
http://brucein2.wordpress.com/2012/07/04/dyers-bay...
Absolutely brutal section of trail, but the amazing views made up for it.
45 mins out, 20 back thanks to a much more friendly Side Trail. I think Dr. PBV would have died if we had to go back the same way!
http://brucein2.wordpress.com/2012/07/04/dyers-bay...