Training Log Archive: AnvilIn the 7 days ending Dec 11, 2010:
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Saturday Dec 11, 2010 #
8 AM
Running 2:00:49 18.4 km (6:34 / km) +400m 5:55 / km
ahr:133 max:173 shoes: 2010.2 Triumphs
SMT with Sudden, trav and Trix.
Good to have Coach back in the mix, lots of variations back in the route - straight off the bat into Ancaster Creek, Spring Valley Trail later on and stayed on the Bruce Trail past the Hottage for as long as possible towards the end.
Trix was shaming us left, right and centre with her additional off trail loop and double and triple ascents of every hill - I got her in the end on K2 though (I think more due to a suspicious squirrel than anything else)
K2 was very nice once we got above the snow line.
On Struggle Street for the last half hour or so - think the week has caught up with me. Thomass tomorrow has the potential to be demoralising.
Good to have Coach back in the mix, lots of variations back in the route - straight off the bat into Ancaster Creek, Spring Valley Trail later on and stayed on the Bruce Trail past the Hottage for as long as possible towards the end.
Trix was shaming us left, right and centre with her additional off trail loop and double and triple ascents of every hill - I got her in the end on K2 though (I think more due to a suspicious squirrel than anything else)
K2 was very nice once we got above the snow line.
On Struggle Street for the last half hour or so - think the week has caught up with me. Thomass tomorrow has the potential to be demoralising.
Friday Dec 10, 2010 #
3 PM
Running 34:02 6.19 km (5:30 / km) +75m 5:11 / km
ahr:135 max:165 shoes: 2010.2 Triumphs
Awful nights sleep and woke up feeling a heavy in the legs and bloody awful later in the morning when I was riding into town which developed into an acute case of cotton wool brain for most of the arvo - which no amount of coffee could fix.
So just went out to get the legs ticking over and clear the fog, which worked well - at least while running.
So just went out to get the legs ticking over and clear the fog, which worked well - at least while running.
4 PM
Core & Strength 15:00 [1]
Good session. I have to say, I think I prefer below zero to 'hovering about zero', was muddy again in a few spots and got all wet doing the planks n stuff.
I have a feeling that statement is gonna be filed in the 'careful what you wish for' cabinet soon, but it's gotta be said!
I have a feeling that statement is gonna be filed in the 'careful what you wish for' cabinet soon, but it's gotta be said!
Thursday Dec 9, 2010 #
5 PM
Running hills 1:19:10 10.46 km (7:34 / km) +350m 6:29 / km
ahr:129 max:181 shoes: 2010.2 Triumphs
TNT with the usual hard core crew.
4 x (Mega-Nancy + 2 x regular Nancies), followed by my first proper attempt at the Bannistairs.
Felt pretty good tonight, was disturbingly consistent on the Mega-Nancies (2:30, 2:31, 2:32, 2:26) and knocked over the Bannistairs in 4:12. Sub 4 is coming.
4 x (Mega-Nancy + 2 x regular Nancies), followed by my first proper attempt at the Bannistairs.
Felt pretty good tonight, was disturbingly consistent on the Mega-Nancies (2:30, 2:31, 2:32, 2:26) and knocked over the Bannistairs in 4:12. Sub 4 is coming.
Wednesday Dec 8, 2010 #
Core & Strength 10:00 [1]
Post run on Churchill. Did a super-plank combo I found on youtube, but it wasn't quite super enough - so added some additional rugged planks to upgrade it to an epic-plank combo.
3 PM
Running 52:32 9.08 km (5:47 / km) +125m 5:25 / km
ahr:131 max:156 shoes: 2010.2 Triumphs
Blizzard conditions let up by the time I got out, so it was a nice cruise round the local trail in some snow, somewhere in the 'light to moderate' band of the heaviness scale.
Cootes was frozen! Well, not all of it, but vast chunks of the southern side. I considered running across the section from the end of the Sassafras Trail peninsula back to the mainland, but then got scared that I'd fall through the ice and die. Running back I realised that was kind of stupid cause the waters probably only waist deep at most there. Still, it would have been cold... and pretty gross.
Took the South Shore trail even further today - a few gnarlier sections, but still pretty nice for most of it.
Cootes was frozen! Well, not all of it, but vast chunks of the southern side. I considered running across the section from the end of the Sassafras Trail peninsula back to the mainland, but then got scared that I'd fall through the ice and die. Running back I realised that was kind of stupid cause the waters probably only waist deep at most there. Still, it would have been cold... and pretty gross.
Took the South Shore trail even further today - a few gnarlier sections, but still pretty nice for most of it.
Tuesday Dec 7, 2010 #
5 PM
Running 32:39 5.27 km (6:12 / km) +100m 5:40 / km
ahr:119 max:146 shoes: 2010.2 Triumphs
Run to Chedoke and warm up. Goofing round with the watch while doing strides and accidentally split the run in two.
Running 57:07 11.13 km (5:08 / km) +90m 4:56 / km
ahr:154 max:186 shoes: 2010.2 Triumphs
TNT. Coach Sudden had a deceptively nasty set of 5 x 3", 2", 1" with 1" recovery. 3 down the radial trail and 2 and 1 back up. All seems to be going well until mid way through the 4th they jump up and bite you on the arse.
Maybe that's why Sudden was holding back for the first four sets. It's either that, or he was just being slack. I'm not one to judge either way.
Actually happy with it tonight, pretty much paced it perfectly, getting roughly the same place on each rep, but needing to give it all on the last set to do so.
The last 2 weeks I've been feeling so lethargic and slow, so it's nice to bounce back a little. I think it must have been doing the Half, then the Raid on back to back weekends caught up with me.
Maybe that's why Sudden was holding back for the first four sets. It's either that, or he was just being slack. I'm not one to judge either way.
Actually happy with it tonight, pretty much paced it perfectly, getting roughly the same place on each rep, but needing to give it all on the last set to do so.
The last 2 weeks I've been feeling so lethargic and slow, so it's nice to bounce back a little. I think it must have been doing the Half, then the Raid on back to back weekends caught up with me.
6 PM
Note
I know I've been making the occasional comment about the cold, but tonight was the first time it's actually been, a bit uncomfortable.
Was toasty warm in general, thanks to the sizeable donation I received from the Haus' of Tamminga and Smith (thanks again guys), when we came to the Dundurn stairs at the end of the 3 min reps and the breeze hit, my nose and lips weren't happy. At all. Dislike.
Was toasty warm in general, thanks to the sizeable donation I received from the Haus' of Tamminga and Smith (thanks again guys), when we came to the Dundurn stairs at the end of the 3 min reps and the breeze hit, my nose and lips weren't happy. At all. Dislike.
Core & Strength 15:00 [1]
Tired.
Monday Dec 6, 2010 #
2 PM
Orienteering 1:13:02 5.6 km (13:03 / km) +100m 11:58 / km
ahr:113 max:154 shoes: Salomens
With Magnus testing out his new map.
I set a course, with a few line-O sections to try and find any errors or inconsistencies.
The eastern vague plateau is wicked cool - I even tricked myself into making a parallel error. Map held up pretty well, a few vegetation vagaries was the extent of it. Would support a quality middle course I reckon.
I set a course, with a few line-O sections to try and find any errors or inconsistencies.
The eastern vague plateau is wicked cool - I even tricked myself into making a parallel error. Map held up pretty well, a few vegetation vagaries was the extent of it. Would support a quality middle course I reckon.
Sunday Dec 5, 2010 #
1 PM
Orienteering 1:00:00 8.64 km (6:57 / km) +200m 6:13 / km
ahr:111 max:160 shoes: Icebugs
In the Deeve with hammer checking out some permanent controls. He did quite well - we'll make a runner out him before you know it.
Was a good opportunity to give the Icebugs a crack. Not too shabby - I like.
Picked up a blister, which is not unusual. I felt bad about running through all the muddy trails, cause it destroys them - fortunately a lot of them were frozen, so our impact was minimal.
Was a good opportunity to give the Icebugs a crack. Not too shabby - I like.
Picked up a blister, which is not unusual. I felt bad about running through all the muddy trails, cause it destroys them - fortunately a lot of them were frozen, so our impact was minimal.