Training Log Archive: AnvilIn the 31 days ending Mar 31, 2013:
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| 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 | Sa | Su | ||||||||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
5 PM
Running - Trail 47:07 7.48 km (6:18 / km) +150m 5:43 / km
ahr:134 max:158 shoes: NB MT110 2012b
After a long, but weird nights sleep (went to bed with fever symptoms, woke throughout the night but was fine in the morning), this was either going to be amazing or miserable. It was the latter.
Headwaters loop, the first 5 mins of downhill had me hopeful, but as soon as I hit any climb or muck, it all fell apart. Almost turned back twice and had to give myself a stern talking to - just told myself, 'good mental toughness training' over and over again.
Headwaters loop, the first 5 mins of downhill had me hopeful, but as soon as I hit any climb or muck, it all fell apart. Almost turned back twice and had to give myself a stern talking to - just told myself, 'good mental toughness training' over and over again.
Saturday Mar 30, 2013 #
6 AM
Orienteering 45:00 [1] 5.0 km (9:00 / km)
shoes: Inov8 Oroc 280
Then putting out the kids controls and the more public Enduro controls the next morning.
Again, I wish I was a morning person. It was beautiful out there before the crowds while the sun came up.
Again, I wish I was a morning person. It was beautiful out there before the crowds while the sun came up.
2 PM
Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 Oroc 280
Then collecting the nearby controls while Dana got the further afield ones.
Impressed with Danas run and general speed she's picked up navigation. At her current trajectory, she'll be one of the top female Canadian orienteers in about 3 weeks.
Impressed with Danas run and general speed she's picked up navigation. At her current trajectory, she'll be one of the top female Canadian orienteers in about 3 weeks.
Friday Mar 29, 2013 #
1 PM
Orienteering 45:00 [1] 5.0 km (9:00 / km)
shoes: Inov8 Oroc 280
After a morning of stress (and sleepless night) trying to work out how I'd get everything done for the Hard Rock that I'd planned for a Friday when pretty much everything is closed (special thanks to Ahmek and Dr. PBV for coming though with the maps), it was nice to get out and put out the controls at Rattlesnake.
Beauty day and the park was full of people, probably a few too many, so I didn't put out everything I wanted to. Fell in a snow covered crevice and got a
hole in my right knee to match the one I picked up on Thursday.
Beauty day and the park was full of people, probably a few too many, so I didn't put out everything I wanted to. Fell in a snow covered crevice and got a
hole in my right knee to match the one I picked up on Thursday.
6 PM
Cycling 1:14:47 18.52 km (14.9 kph) +172m
ahr:128 max:239
Got back from putting out controls at Rattlesnake and it was such a nice day, I had to pull Bessie out of hibernation for a quick spin on the trails. Up Radial Trail to Ancaster, popped into the Deeve, but it was quickly clear that the trails weren't ready for biking, so headed back home down Wilson.
A few little sections of deep slush weren't fun - it's clear Bessie is no Ice Queen.
A few little sections of deep slush weren't fun - it's clear Bessie is no Ice Queen.
Thursday Mar 28, 2013 #
4 PM
Running - Trail 30:00 [3]
shoes: Inov8 X-Talon 212 2012
Set up for ARK and ARX, more of check that all the flags were still out from last night on the loops and moving a few flags around for the ARX corridor course.
Slightly dryer, so no falls, but had to go for the map in mouth option and spiderman it up a few of the slopes. Amazes me how quickly this area drains.
Slightly dryer, so no falls, but had to go for the map in mouth option and spiderman it up a few of the slopes. Amazes me how quickly this area drains.
Wednesday Mar 27, 2013 #
4 PM
Running - Trail 45:00 [1] 5.0 km (9:00 / km)
(injured) shoes: NB MT110 2012b
Setting up for ARK, Attack and ARX.
Having a good hard look at all the loops and courses for ARK to make sure it was all hugs and rainbows out there. All was fine for the regular stuff.
Then put out the controls for the ARX KIA challenge. Got stuck half way up a slope and slowly, a whole wedge of mud over ice started to slide with me on top.
Terminal velocity would have been deadly so I jumped off and hoped where I landed would be more solid. It wasn't and I somehow landed badly on my shoulder, wrist and hip and narrowly avoided hitting my head on a log.
Pretty painful just walking, so planned Artabans were out. Made it back and chilled on the couch.
Having a good hard look at all the loops and courses for ARK to make sure it was all hugs and rainbows out there. All was fine for the regular stuff.
Then put out the controls for the ARX KIA challenge. Got stuck half way up a slope and slowly, a whole wedge of mud over ice started to slide with me on top.
Terminal velocity would have been deadly so I jumped off and hoped where I landed would be more solid. It wasn't and I somehow landed badly on my shoulder, wrist and hip and narrowly avoided hitting my head on a log.
Pretty painful just walking, so planned Artabans were out. Made it back and chilled on the couch.
6 PM
Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: NB MT1010
Pain had subsided over the first hour of ARK, so went out with the ARK Attack kids in the 2nd hour for some relocation practice (planned compass exercise was scrapped due to the ravine crossing that were needed)
Saw some good progression and improvement over the hour. Sometimes I overthink the exercises - simpler is always better. All we did was run around and then get the kids to point where they were on the map. No set up, you can go wherever works for the conditions and easy to modify based on the groups skill level. Biggest challenge was getting them to fit the terrain to the map and not vice versa.
Saw some good progression and improvement over the hour. Sometimes I overthink the exercises - simpler is always better. All we did was run around and then get the kids to point where they were on the map. No set up, you can go wherever works for the conditions and easy to modify based on the groups skill level. Biggest challenge was getting them to fit the terrain to the map and not vice versa.
Tuesday Mar 26, 2013 #
Running - Trail 45:00 [1] 5.0 km (9:00 / km)
(rest day) shoes: NB Minimus MT20
Very rough estimate of running at ARK. All slush all the time tonight in KW, frozen feet at the end!
Monday Mar 25, 2013 #
3 PM
Running - Trail 55:02 9.49 km (5:48 / km) +41m 5:41 / km
ahr:142 max:163 shoes: Inov8 F-Lite 230 2012
On the Bruce trail around Brock.
Trying to be more organised with getting runs in, saw one of those stupid motivational quotes on facebook, 'someone busier than you is running now' and am making it my mantra.
Monday is easy, as ARK doesn't start till 6:30 and is only 60 kids, Wednesday and Thursday are OK as they're local (though wed has the additional ARX/Attack set up to factor in), Tuesday is the most difficult, as it has a drive, two hours and the ARK Attack group. It's also meant to be speedwork, which is easy to skip. :)
Trying to be more organised with getting runs in, saw one of those stupid motivational quotes on facebook, 'someone busier than you is running now' and am making it my mantra.
Monday is easy, as ARK doesn't start till 6:30 and is only 60 kids, Wednesday and Thursday are OK as they're local (though wed has the additional ARX/Attack set up to factor in), Tuesday is the most difficult, as it has a drive, two hours and the ARK Attack group. It's also meant to be speedwork, which is easy to skip. :)
Sunday Mar 24, 2013 #
11 AM
Orienteering 50:00 [2] 6.0 km (8:20 / km)
shoes: Inov8 Oroc 280
Flagging sites at Rattlesnake for next weeks Hard Rock. Speedy crust cruising and visibility to burn. Lots of fun.
C • Nice 3
4 PM
Running - Trail 1:06:12 12.7 km (5:13 / km) +243m 4:45 / km
ahr:145 max:176 shoes: NB MT1010
Attempted tempo on the SS course. Had planned on 4x3.5km/500m, but conditions were too crappy to get the pace up, mostly sloppy mud or melty snow on ice. So just pulled the pin on the Headwaters final section and did as much of the 3rd rep all the way to the end.
A little frustrating, but was only 2 mins off my race time from last year at the Headwaters turn off. Barring another allergy implosion or something else unforeseen it's safe to say I will improve on last years race this time around.
A little frustrating, but was only 2 mins off my race time from last year at the Headwaters turn off. Barring another allergy implosion or something else unforeseen it's safe to say I will improve on last years race this time around.
Saturday Mar 23, 2013 #
6 PM
Running - Trail 50:00 [3] 8.0 km (6:15 / km) +150m 5:43 / km
shoes: Inov8 X-Talon 212 2012
Spencer Gorge after ATB expo. I say this every time, but I should run there more often.
Snow in the Gorge, mud and slush up top. Didn't head to Tews as I didn't fancy fording the torrent. The base of Spencer Falls was awesome - stalactite ice caves everywhere, everything falling apart as soon as you touched it!
Snow in the Gorge, mud and slush up top. Didn't head to Tews as I didn't fancy fording the torrent. The base of Spencer Falls was awesome - stalactite ice caves everywhere, everything falling apart as soon as you touched it!
Friday Mar 22, 2013 #
Note
Around the Bay Expo is always fun. It's been interesting to chart the recognition of ARK from year to year:
2011: 'What's this? it looks fun'
2012: 'I've heard of this, my friends kid does it'
2013: 'My son/daughter went to their first night this week, they loved it. They said you were from Africa'
2011: 'What's this? it looks fun'
2012: 'I've heard of this, my friends kid does it'
2013: 'My son/daughter went to their first night this week, they loved it. They said you were from Africa'
10 AM
Running - Street 15:00 [4] 3.3 km (4:33 / km) +3m 4:31 / km
shoes: Kinvara: Blue & Fluoro Green
Home to mechanic to pick up the car before the ATB Expo. No more pre-warning when the Hyandai approaches - quiet as a mouse.
Thursday Mar 21, 2013 #
3 PM
Running - Trail 40:20 [3] 6.89 km (5:51 / km) +168m 5:13 / km
shoes: NB Minimus Ionix 3090
Solo proto TNT. Just as I'd started I remembered that I'd planned on doing a tempo of the last section of the SS course today. Then as I was running on Groundhog High, I realised I was about 300m from the course. Dumb.
So crossed Sulphur Creek and did a little 1.5k section at speed, then a full K2 rep - 18 seconds off my best time. So, work to be done.
Awesome fun running down K2 still, firm crunchy snow.
So crossed Sulphur Creek and did a little 1.5k section at speed, then a full K2 rep - 18 seconds off my best time. So, work to be done.
Awesome fun running down K2 still, firm crunchy snow.
Wednesday Mar 20, 2013 #
Running - Trail 25:00 [3] 5.0 km (5:00 / km)
shoes: NB MT1010
The running part of ARK Boot Camp with the ARK Attack kids in the 2nd hour.
Busy (but satisfying) couple of days and sad to be missing running in this awesome late winter weather - will be sad to see the crispness soon go and have to deal with the slop.
Busy (but satisfying) couple of days and sad to be missing running in this awesome late winter weather - will be sad to see the crispness soon go and have to deal with the slop.
Monday Mar 18, 2013 #
Note
(rest day)
Planned, new it would be a bad idea to try and squeeze a run in today.
Probably one of the more satisfying first nights of ARK I've had.
Having experienced the evolution of the program from inception to now - tonight was the first time it felt like the same program as the one in Hamilton. It's always been the same program on paper, but there was something intangible missing previously that was there tonight.
Full complement of coaches, full groups, kids who know the 'process', I don't know what it was, but it was there and it was awesome.
Probably one of the more satisfying first nights of ARK I've had.
Having experienced the evolution of the program from inception to now - tonight was the first time it felt like the same program as the one in Hamilton. It's always been the same program on paper, but there was something intangible missing previously that was there tonight.
Full complement of coaches, full groups, kids who know the 'process', I don't know what it was, but it was there and it was awesome.
Sunday Mar 17, 2013 #
1 PM
Running - Trail 1:00:00 9.0 km (6:40 / km) +163m 6:07 / km
ahr:126 max:154 shoes: Inov8 X-Talon 212 2012
Boys only headwaters loop from Lions Club Pool. Ice sheet the whole way, but enough of a dusting of snow to make it OK for most of it.
Beauty day, would be nice if there was a little more warmth in the sun though.
Beauty day, would be nice if there was a little more warmth in the sun though.
Saturday Mar 16, 2013 #
8 AM
Running - Trail 1:55:00 [3] 16.0 km (7:11 / km) +318m 6:32 / km
shoes: NB MT1010
smt, Super, Hammer, #turbo, Dr. PBV and some old guy with a walking stick.
Feeling as good as I can ever feel that early on a Saturday morning - slowly starting to feel fitness returning. A bit of a flat spot in the middle, but possibly cause we were going up K2 at the time.
Epic fall, allegedly, didn't feel that bad to me - but everyone else was impressed. I'll take it.
Feeling as good as I can ever feel that early on a Saturday morning - slowly starting to feel fitness returning. A bit of a flat spot in the middle, but possibly cause we were going up K2 at the time.
Epic fall, allegedly, didn't feel that bad to me - but everyone else was impressed. I'll take it.
Friday Mar 15, 2013 #
12 PM
Running - Trail 15:00 [1] 2.0 km (7:30 / km)
shoes: Kinvara: Blue & Fluoro Green
Minor jog round Burgoyne Woods, seeing what needed to be updated for ARK (most of it)
But what an awesome area for ARK; really obvious linear features for teaching Nav, super open woods, standing water and muddy sections everywhere (unfortunately iced in a lot of places at the moment). Very happy.
But what an awesome area for ARK; really obvious linear features for teaching Nav, super open woods, standing water and muddy sections everywhere (unfortunately iced in a lot of places at the moment). Very happy.
5 PM
Running - Trail 1:34:19 [1] 12.54 km (7:31 / km) +83m 7:17 / km
shoes: NB MT110 2012b
Family Real Round the Bay. Daydream pace.
Thursday Mar 14, 2013 #
5 PM
Running - Trail 40:58 6.52 km (6:17 / km) +184m 5:30 / km
ahr:154 max:178 shoes: Inov8 BareGrip 200
Winter Rally. Not an official course, though it definitely felt like winter and there were a some scary sheets of ice on the ground - basically a luge course coming off Nancy, the 17th fairway and up Lowry. But not a cloud in the sky and gorgeous sunshine the entire time.
Good run for me - used the track from an old run on the Garmin to push myself and worked well, 27:40. Still 2.5 mins from my peak, but I'll take it after the winter I've had.
Good run for me - used the track from an old run on the Garmin to push myself and worked well, 27:40. Still 2.5 mins from my peak, but I'll take it after the winter I've had.
Running - Trail warm up/down 12:14 1.96 km (6:15 / km) +44m 5:37 / km
ahr:133 max:155 shoes: Inov8 BareGrip 200
6 PM
Core & Strength 10:00 [1]
Robocore
Wednesday Mar 13, 2013 #
4 PM
Running - Trail 16:53 3.0 km (5:37 / km) +17m 5:28 / km
ahr:142 max:158 shoes: Inov8 X-Talon 212 2012
Days like these are why I keep this AP handle.
Got sidetracked today making up the Hamilton ARK groups for this season (who would have thought dividing 230 kids into even groups of 15 would take that long) and didn't eat lunch until just before heading out. Started feeling dizzy on the climb up from princess point and had to have a wee rest. Decided it wasn't worth it and headed back. Pissweak.
Got sidetracked today making up the Hamilton ARK groups for this season (who would have thought dividing 230 kids into even groups of 15 would take that long) and didn't eat lunch until just before heading out. Started feeling dizzy on the climb up from princess point and had to have a wee rest. Decided it wasn't worth it and headed back. Pissweak.
C • ap 8
Tuesday Mar 12, 2013 #
5 PM
Running - Trail 58:23 [4] 9.96 km (5:52 / km) +368m 4:57 / km
shoes: NB MT1010
TNT. Figure 8s of joy and fitness. 1,2,3,2,1.
Still generally lacking mojo at high intensity. I'm assuming it's just that I'm out of TNT shape, but there's a small pessimistic voice in my head telling me I've still got some lingering plague effects.
Hopefully it's just being out of shape and I'm being a whiner, cause that's easy to fix.
Still generally lacking mojo at high intensity. I'm assuming it's just that I'm out of TNT shape, but there's a small pessimistic voice in my head telling me I've still got some lingering plague effects.
Hopefully it's just being out of shape and I'm being a whiner, cause that's easy to fix.
6 PM
Core & Strength 15:00 [1]
Monday Mar 11, 2013 #
Note
(rest day)
Accident. Had planned on running (and map updating) down in St. Cathy's today - but got there and discovered I hadn't brought a change of clothes and didn't fancy taking an ARK info sesh looking like a drowned rat (though it would give the parents an idea of what the kids are in for).
So, sat in Starbucks and worked instead for a few hours and told myself I'd do some core after I got home from trivia. When I did get home, I sat down and answered emails and before I knew it, it was tomorrow.
So, sat in Starbucks and worked instead for a few hours and told myself I'd do some core after I got home from trivia. When I did get home, I sat down and answered emails and before I knew it, it was tomorrow.
Sunday Mar 10, 2013 #
Event: O-Cup #6 Stars Finale
Running - Trail warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Oroc 280
Cool down. Super warm out.
10 AM
Orienteering 1:24:16 11.51 km (7:19 / km) +45m 7:11 / km
ahr:162 max:176 shoes: Inov8 Oroc 280
O-Cup Finale. My brain and body needed about 6 more hours of sleep this weekend - I was useless today.
Picked the same initial box route as Harps, D-Bag and Hammer. We stayed together for the first half, then split part way through and I was solo for the rest. Maxi sloppy after that, bleeding time on every second CP and generally feeling pissweak in the snow.
Enjoyed the course, but was happy once it was over. Snow can leave now - you're done for the year. I'd like some solid ground back and Bessie is aching for a spin.
Picked the same initial box route as Harps, D-Bag and Hammer. We stayed together for the first half, then split part way through and I was solo for the rest. Maxi sloppy after that, bleeding time on every second CP and generally feeling pissweak in the snow.
Enjoyed the course, but was happy once it was over. Snow can leave now - you're done for the year. I'd like some solid ground back and Bessie is aching for a spin.
7 PM
Running - Trail hills 26:12 [4] 5.05 km (5:11 / km) +198m 4:20 / km
shoes: Adidas Adizero
Tough Butter Artabans, with local #boundless star #turbo.
Awesome. With 90mins of 'racing' in the morning and a T-Shirt straining bellyfull of hotdogs, potatoes and beer, this could have been awful. There must have been a whole heap of crows in the trees - since after loosining up the legs on the first downhill, it became of the better hill sessions I've done in recent memory!
All the wigs and easy bake ovens was icing on the cake.
Awesome. With 90mins of 'racing' in the morning and a T-Shirt straining bellyfull of hotdogs, potatoes and beer, this could have been awful. There must have been a whole heap of crows in the trees - since after loosining up the legs on the first downhill, it became of the better hill sessions I've done in recent memory!
All the wigs and easy bake ovens was icing on the cake.
Friday Mar 8, 2013 #
11 AM
Running - Trail 2:01:39 16.04 km (7:35 / km) +253m 7:02 / km
ahr:143 max:167 shoes: NB MT1010
Brutal fmat with Dr. PBV at Rattlesnake and Kelso. Thought we'd be able to knock out this loop in 90 mins, but turns out its still winter in Milton - at best molassess-y slush and knee deep post holing at worst.
Doc shortcutted down a side trail and left me alone for the second hour, he missed the best section of trail along the Kelso escarpment - but got back 20 minutes earlier, so guess he wins overall.
Doc shortcutted down a side trail and left me alone for the second hour, he missed the best section of trail along the Kelso escarpment - but got back 20 minutes earlier, so guess he wins overall.
Thursday Mar 7, 2013 #
5 PM
Running - Trail hills 54:04 8.33 km (6:30 / km) +300m 5:30 / km
ahr:146 max:181 shoes: Inov8 X-Talon 212 2012
TNT! Super! Sudden! Awesome huge snowflakes! Long Aberdeen Hills, from the Rail Trail to the gravel trail near the bottom and back up again - almost exactly 5 mins long, so did 5 of them with 2 mins off.
The most fun I've had at TNT for a while, D-Bag and I were chuckling the whole way down on the first rep as we slipped and wobbled down in the slush and muck with the huge chunks of snow blowing in our eyes.
I was less chipper on the uphill and Sudden and D-Bag pulled away each time - but I made sure I caught turbo each time, which was pretty hard, cause he runs fast.
You could probably almost do this session without the rest, since the downhill is still kind of a recovery, 7 of those hills would be pretty soul destroying though.
The most fun I've had at TNT for a while, D-Bag and I were chuckling the whole way down on the first rep as we slipped and wobbled down in the slush and muck with the huge chunks of snow blowing in our eyes.
I was less chipper on the uphill and Sudden and D-Bag pulled away each time - but I made sure I caught turbo each time, which was pretty hard, cause he runs fast.
You could probably almost do this session without the rest, since the downhill is still kind of a recovery, 7 of those hills would be pretty soul destroying though.
Wednesday Mar 6, 2013 #
5 PM
Running - Trail 1:13:28 13.73 km (5:21 / km) +74m 5:13 / km
ahr:144 max:175 shoes: NB MT1010
Real ATB
Legs feeling good after a lazy couple of days. Lots of slush and mud - the new NB freebies did an excellent job in the varied conditions.
Kind of depressing on how much winter training I missed out on this year - I liked doing ATB regularly midweek through the winter, feel like I've been robbed of a season.
Legs feeling good after a lazy couple of days. Lots of slush and mud - the new NB freebies did an excellent job in the varied conditions.
Kind of depressing on how much winter training I missed out on this year - I liked doing ATB regularly midweek through the winter, feel like I've been robbed of a season.
Tuesday Mar 5, 2013 #
1 PM
Running - Trail 25:00 [3] 5.0 km (5:00 / km)
shoes: NB MT110 2012b
Quick run to clear the head and move the legs round after doing an ARK clinic in a Kitchener school.
Can't remember exactly where I went, but I can promise it wasn't the location of this Sundays O-Cup race.
But if it was, I promise I stayed on the trails.
But if I didn't, I promise I didn't see any ribbons.
Can't remember exactly where I went, but I can promise it wasn't the location of this Sundays O-Cup race.
But if it was, I promise I stayed on the trails.
But if I didn't, I promise I didn't see any ribbons.
Monday Mar 4, 2013 #
4 PM
Core & Strength 20:00 [3]
Ran out of time to run due to dealing with a frustrating newspaper that had no ability to proof read anything, so had to settle for a mega-core session.
Sunday Mar 3, 2013 #
4 PM
Running - Trail 1:17:28 12.46 km (6:13 / km) +189m 5:47 / km
ahr:155 max:174 shoes: Inov8 X-Talon 212 2012
Solid effort with Trav on the trails, which were a little better than yesterday - though we both had a few close calls on the ice. Mixed it up a bit with some rail trail, other rarely used trails and also some post holing and a bit of crust cruising when the conditions were right.
Slowly things are getting better, pretty sure I heard some crows out there today.
Slowly things are getting better, pretty sure I heard some crows out there today.
Saturday Mar 2, 2013 #
8 AM
Running - Trail 1:58:48 15.4 km (7:43 / km) +368m 6:53 / km
ahr:147 max:181 shoes: Inov8 Oroc 280
Oof. Thursday's PoPaP has done a number of my calves. I was half expecting to have to turn back after 10 minutes of todays smt, but the lumpy, slow going running conditions actually helped.
Any sort of extended up and down hurt, but happy to be out.
Any sort of extended up and down hurt, but happy to be out.