Training Log Archive: AnvilIn the 31 days ending Aug 31, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||
Friday Aug 31, 2012 #
5 PM
Cycling 1:35:18 23.7 km (14.9 kph) +267m
ahr:125 max:162
Arvo/evening singletrack spin with Bessie.
Down a dry ravine west of Sanctuary and then attempted to ride the trail that runs parallel to the stream. Faile.
Checked out the usual ARK mud pits - dryer than previous years but still useable.
Back home via Gophers Hill ridge trail and all the Monarch braids. Felt good, but Bessie is making a bit of a creaky sound. Will have to learn about maintenance....
Down a dry ravine west of Sanctuary and then attempted to ride the trail that runs parallel to the stream. Faile.
Checked out the usual ARK mud pits - dryer than previous years but still useable.
Back home via Gophers Hill ridge trail and all the Monarch braids. Felt good, but Bessie is making a bit of a creaky sound. Will have to learn about maintenance....
Thursday Aug 30, 2012 #
5 PM
Running - Grass 41:45 6.84 km (6:06 / km) +44m 5:55 / km
ahr:151 max:186 shoes: NB Minimus MT20
First real attempt at a hard effort. It was hard.
Huge XC Boyz crew was out, doing 5x5mins. My first though was to start at 2 mins and build depending on how the knee felt.
Knee was fine, but lungs and legs were not. Built to 1k on the third rep then pulled out.
A bit ashamed to begin with, but happy with myself now for not pushing my luck. Baby steps and all that.
Huge XC Boyz crew was out, doing 5x5mins. My first though was to start at 2 mins and build depending on how the knee felt.
Knee was fine, but lungs and legs were not. Built to 1k on the third rep then pulled out.
A bit ashamed to begin with, but happy with myself now for not pushing my luck. Baby steps and all that.
Wednesday Aug 29, 2012 #
Note
Bash wins awesome person of the day. On her advice I slept with a pillow below my knee, keeping it bent all night. First morning since the accident that there hasn't been pain on first movement and have barely worn the brace all day. Most excellent.
Or it may have just been due to running in Super's presence, never underestimate the healing power of that guy.
Or it may have just been due to running in Super's presence, never underestimate the healing power of that guy.
5 PM
Cycling 2:14:53 36.92 km (16.4 kph) +470m
ahr:125 max:164
Evening ride with Duaner.
Out to Christie to see how the trail development is going. Decent, there's about 20 minutes worth so far, but we missed a loop.
Down and back through the Deeve along all the braids off Monarch. Never saw Hammer.
Feeling more and more confident with Bessie, might have to start thinking about the possibility of starting to research what sort clip ins to buy. Soonish.
Out to Christie to see how the trail development is going. Decent, there's about 20 minutes worth so far, but we missed a loop.
Down and back through the Deeve along all the braids off Monarch. Never saw Hammer.
Feeling more and more confident with Bessie, might have to start thinking about the possibility of starting to research what sort clip ins to buy. Soonish.
Tuesday Aug 28, 2012 #
5 PM
Running - Trail 40:00 [4] 4.75 km (8:25 / km) +165m 7:11 / km
shoes: NB MT110 2012b
TNT with Supe.
First real, real test of the knee and it passed, lets call it a Credit.
Plan was 5 x Lowrys then 5 x Bradbury's.
After the 5th Lowry my quads were jelly. Not surprising really since they've not been allowed to work hard for 5 weeks. They were still shaking by the time I got to the bottom of Bradbury - so let Supr do his thing while I stretched at the bottom.
The knee gave me no hassle, even on the descent which I was expecting - so at least that good. Not going to uncheck the box yet though...
First real, real test of the knee and it passed, lets call it a Credit.
Plan was 5 x Lowrys then 5 x Bradbury's.
After the 5th Lowry my quads were jelly. Not surprising really since they've not been allowed to work hard for 5 weeks. They were still shaking by the time I got to the bottom of Bradbury - so let Supr do his thing while I stretched at the bottom.
The knee gave me no hassle, even on the descent which I was expecting - so at least that good. Not going to uncheck the box yet though...
Monday Aug 27, 2012 #
3 PM
Running - Grass 15:01 [3] 3.09 km (4:51 / km)
shoes: NB Minimus MT20
One pissweak Dang loop.
Knee sore at first, more due to brace on too tight than anything else.
Tweaked the MCL every now and them, more just letting me know it was there than actual pain - not need to modify form to stop any pain which is good.
Biggest worry was how hard it felt maintaining that pace. Granted, it was humid as crap, but still - going to be tough to get in race shape by NAOCs
Knee sore at first, more due to brace on too tight than anything else.
Tweaked the MCL every now and them, more just letting me know it was there than actual pain - not need to modify form to stop any pain which is good.
Biggest worry was how hard it felt maintaining that pace. Granted, it was humid as crap, but still - going to be tough to get in race shape by NAOCs
Sunday Aug 26, 2012 #
3 PM
Cycling 1:39:59 18.96 km (11.4 kph) +255m
ahr:151 max:173
Hydrocut trails with Tiny.
I was thinking yesterday how biking is so inferior to running cause you never seem to be able to get your heart rate high enough.... not so - was eating Tiny's dust from the get go and in a hurt box for the final half hour or so.
I'm hoping it's not indicative of how much form I've lost in the last 4 weeks and more to do with general bike fitness and some mild jet laggy-ness.
But, trails were super sweet - except for Twister. That one sucked.
I was thinking yesterday how biking is so inferior to running cause you never seem to be able to get your heart rate high enough.... not so - was eating Tiny's dust from the get go and in a hurt box for the final half hour or so.
I'm hoping it's not indicative of how much form I've lost in the last 4 weeks and more to do with general bike fitness and some mild jet laggy-ness.
But, trails were super sweet - except for Twister. That one sucked.
Saturday Aug 25, 2012 #
5 PM
Cycling 1:23:54 24.84 km (17.8 kph) +354m
ahr:129 max:165
Spin with Bessie. Great to be out again even if the heat was not enjoyable.
Up 4 minute hill and the impossible side of K2.
The day at Silver Star has really helped with my confidence on the downhills.
Knee feeling good after a few sketchy days where it seemed to be getting worse again.
Up 4 minute hill and the impossible side of K2.
The day at Silver Star has really helped with my confidence on the downhills.
Knee feeling good after a few sketchy days where it seemed to be getting worse again.
Friday Aug 24, 2012 #
9 AM
Not Training 30:00 [1]
Hotel stationary bike. Morning TV sucks.
Thursday Aug 23, 2012 #
9 PM
Not Training 30:00 [1]
Hotel stationary bike. Luckily there was a TV.
Tuesday Aug 21, 2012 #
6 PM
Running - Trail 22:27 4.5 km (4:59 / km) +26m 4:51 / km
ahr:139 max:161 shoes: Saucony Kinvara - Green & Gold
Easy run after getting into Victoria. Nice trails by the water.
Very happy with the knee.
Very happy with the knee.
Sunday Aug 19, 2012 #
9 AM
Running - Trail 22:50 3.84 km (5:57 / km) +102m 5:15 / km
ahr:143 max:162 shoes: Saucony Kinvara - Green & Gold
Lost Lake trails. Good memories of Barebones 2010.
Knee is now in the frustrating, 'just piss off and heal already' stage. I can pretty much run OK, but every now and then with an unusual twist or extension I get a jolting reminder.
Knee is now in the frustrating, 'just piss off and heal already' stage. I can pretty much run OK, but every now and then with an unusual twist or extension I get a jolting reminder.
C • knee 2
Saturday Aug 18, 2012 #
6 PM
Not Training 25:00 [2]
10 mins on treadmill. 15 on an elliptical. Super boring.
Never been on an elliptical before. It didn't feel right, like it was made for someone with shorter legs.
Whistler, as usual, seems to be run by perpetually hungover Australians.
Never been on an elliptical before. It didn't feel right, like it was made for someone with shorter legs.
Whistler, as usual, seems to be run by perpetually hungover Australians.
Friday Aug 17, 2012 #
11 AM
Cycling 1:00:00 [2]
Downhill biking at Silver Star resort. Rented a bike and lift pass for the day.
Started with a green run to get used to the weird downhill bike, but it was pretty boring, so switched to one of the blue runs part way through when they crossed path.
Knocked over all the blue runs after that, did Super Star and Shazam twice - continual berms and jumps fun. Attempted a few black runs at the end of the day. Both went well, but I was a bit princessy on some of the huge jumps and drop offs - was getting pretty tired by then as well and didn't want to risk a wipeout.
Awesome day, warm and sunny without being killer. Out for 6 hours with a break for lunch.
Started with a green run to get used to the weird downhill bike, but it was pretty boring, so switched to one of the blue runs part way through when they crossed path.
Knocked over all the blue runs after that, did Super Star and Shazam twice - continual berms and jumps fun. Attempted a few black runs at the end of the day. Both went well, but I was a bit princessy on some of the huge jumps and drop offs - was getting pretty tired by then as well and didn't want to risk a wipeout.
Awesome day, warm and sunny without being killer. Out for 6 hours with a break for lunch.
Thursday Aug 16, 2012 #
9 AM
Swimming 20:00 [2]
Secret OTL swim training in the pool at Revelstoke.
Wish I had the patience to swim more often, since I'm naturally 'pretty good' at it - but lordy is it boring and I don't enjoy the whole lane sharing thing.
Knee is feeling pretty good - have full range of motion bringing it forward now, still discomfort on the back kick when running.
Wish I had the patience to swim more often, since I'm naturally 'pretty good' at it - but lordy is it boring and I don't enjoy the whole lane sharing thing.
Knee is feeling pretty good - have full range of motion bringing it forward now, still discomfort on the back kick when running.
6 PM
Running - Trail 19:40 3.55 km (5:33 / km) +141m 4:38 / km
ahr:141 max:164 shoes: Saucony Kinvara - Green & Gold
Run on the trails round Silver Star village. Knee feeling excellent, even on the downhills. Tried a few surges and also felt good. Happy.
Ran through something I turned out to be super allergic to. Less happy.
Ran through something I turned out to be super allergic to. Less happy.
Tuesday Aug 14, 2012 #
6 PM
Running - Trail 15:45 [3] 2.3 km (6:52 / km) +153m 5:09 / km
shoes: Saucony Kinvara - Green & Gold
10 mins up, 5 mins down on some trails where we're staying in Golden.
All feel normal on the ups now and can handle gentle downhill gradients.
Bessie is gonna be pissed when she finds out where I've been:
http://www.goldencyclingclub.com/trails_overview.p...
All feel normal on the ups now and can handle gentle downhill gradients.
Bessie is gonna be pissed when she finds out where I've been:
http://www.goldencyclingclub.com/trails_overview.p...
Monday Aug 13, 2012 #
10 AM
Running - Trail 1:10:00 [1] 6.55 km (10:41 / km) +227m 9:06 / km
shoes: Saucony Kinvara - Green & Gold
Oh yeah. Running. Kinda.
In Jasper on the Pyramid Bench Trails. More walking than running overall, but can handle uphills with no pain. Flats and downhills possible with an awkward style, but am not going to push it - don't want to develop some secondary injury.
Fantastic trails, up around some lakes and surrounded my mountains.
First ever bear encounter. Heard a rustle in the bushes 5m off the trail and saw two cubs bolting up a tree while Mum sat and the bottom and snorted a lot. Didn't hang around.
In Jasper on the Pyramid Bench Trails. More walking than running overall, but can handle uphills with no pain. Flats and downhills possible with an awkward style, but am not going to push it - don't want to develop some secondary injury.
Fantastic trails, up around some lakes and surrounded my mountains.
First ever bear encounter. Heard a rustle in the bushes 5m off the trail and saw two cubs bolting up a tree while Mum sat and the bottom and snorted a lot. Didn't hang around.
C • Bear 22
Saturday Aug 11, 2012 #
Event: Canadian Champs
Not Training 2:00:00 [0]
Hike from Lake Louise to Lake Agnes and back.
Bit of a circus, but worth it. Very quick dip in Agnes.
Knee feeling very good, almost got full range of motion (in the back/forward direction at least)
Bit of a circus, but worth it. Very quick dip in Agnes.
Knee feeling very good, almost got full range of motion (in the back/forward direction at least)
Friday Aug 10, 2012 #
Not Training 30:00 [0]
Disappointed due to a lack of bike trainers in the hotel gym, so had to be content to go for a brisk wander round Canmore. I guess it's pretty nice here.
Jogged a few times to get across the street, no pain, but the knee felt funky. Slowly but surely.
Jogged a few times to get across the street, no pain, but the knee felt funky. Slowly but surely.
Wednesday Aug 8, 2012 #
5 PM
Cycling 1:17:28 [1] 19.65 km (15.2 kph) +268m
More biking with Dr. P. Up Radial trail, through Ancaster and down via Canterbury.
Knee feels better with each ride, actually felt like I was using both legs equally today.
Knee feels better with each ride, actually felt like I was using both legs equally today.
Tuesday Aug 7, 2012 #
5 PM
Cycling 1:10:00 [1] 17.36 km (14.9 kph) +328m
Joined up with turbo, Trav and Dr. P whilst I rode behind on Bessie, occasionally peeling off to do some other trails.
Knee feeling really good on the bike in general, just wish it was progressing a little faster on the ground. Walking and stairs are pretty much 'weird feeling' free, but not much else.
Knee feeling really good on the bike in general, just wish it was progressing a little faster on the ground. Walking and stairs are pretty much 'weird feeling' free, but not much else.
Monday Aug 6, 2012 #
9 AM
Cycling 1:20:00 [3]
Woot. Have been going pretty stir crazy this week so awesome to be out.
Still felt the knee a bit and was sore after, but I think this was good for it, better range of motion and less 'sharp' pain.
Awesome day to be in the valley and requisite stop at Domestique.
Still felt the knee a bit and was sore after, but I think this was good for it, better range of motion and less 'sharp' pain.
Awesome day to be in the valley and requisite stop at Domestique.
Thursday Aug 2, 2012 #
Note
(injured)
Good news! 'Only' a MCL strain and joint effusion. Also 'possible' patellar tendonitis (which I just assume is what my knee always looks like there).
Few more days rest, then some physio exercises and slowly get back into it if the knee feels like good.
Makes the decision whether or not to do the COCs harder. It seems stupid to go all the way out there and not do something, but when this looked like I would definitely not be able to do them - the prospect of spending 2 weeks travelling through the Rockies and BC with my parents didn't seem at all bad. And it still doesn't....
Few more days rest, then some physio exercises and slowly get back into it if the knee feels like good.
Makes the decision whether or not to do the COCs harder. It seems stupid to go all the way out there and not do something, but when this looked like I would definitely not be able to do them - the prospect of spending 2 weeks travelling through the Rockies and BC with my parents didn't seem at all bad. And it still doesn't....