Training Log Archive: AnvilIn the 7 days ending Mar 12, 2011:
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Saturday Mar 12, 2011 #
8 AM
Running - Terrain long 2:10:00 17.4 km (7:28 / km) +350m 6:47 / km
ahr:134 max:172 shoes: New Balance MT101s
smt. Trav, Bender, Trix, 66%Coach Sudden and a cameo from Turbo and Greta.
Lots of climb and terrain running - think we climbed every hill on Mineral Springs. Tough in places and unexpectedly deep snow in the West End - lots of bits I haven't seen before.
Domestique after was a necessity and waffles at 99 Bond after that was icing on the cake. Thanks Wadds!
Lots of climb and terrain running - think we climbed every hill on Mineral Springs. Tough in places and unexpectedly deep snow in the West End - lots of bits I haven't seen before.
Domestique after was a necessity and waffles at 99 Bond after that was icing on the cake. Thanks Wadds!
Friday Mar 11, 2011 #
4 PM
Running - Trail 1:02:34 9.16 km (6:50 / km) +150m 6:19 / km
ahr:130 max:170 shoes: Inov8 X-Talon 190s
Very easy cruise round the South Shore trails, just picking up the trail network. Almost all the ice and slush is gone, just mud now.
Pretty tired in the last 20 mins, even at that slow pace - Sunday is gonna have to be a rest day.
Pretty tired in the last 20 mins, even at that slow pace - Sunday is gonna have to be a rest day.
Thursday Mar 10, 2011 #
5 PM
Running - Trail hills 1:07:15 9.73 km (6:55 / km) +250m 6:07 / km
ahr:137 max:180 shoes: Inov8 X-Talon 190s
TNT. Turbo, trav & 2 dogs.
No spark tonight, tired and sluggish. I need more sleep.
10 Cardiacs + 5 baby Cardiace + Frankensteps. Only started firing properly on Cardiac #7. Bloody awful conditions again.
A strong aroma of chocolate in the air tonight. I won't name names, you know who you are.
No spark tonight, tired and sluggish. I need more sleep.
10 Cardiacs + 5 baby Cardiace + Frankensteps. Only started firing properly on Cardiac #7. Bloody awful conditions again.
A strong aroma of chocolate in the air tonight. I won't name names, you know who you are.
6 PM
Core & Strength 10:00 [1]
Wednesday Mar 9, 2011 #
4 PM
Running - Trail 1:14:55 14.09 km (5:19 / km) +150m 5:03 / km
ahr:142 max:181 shoes: New Balance MT101s
Tough run in the slushy, muddy North Shore trails. Feet were ice blocks by the time I finished.
Was pretty happy to get this done and behind me, pretty awful conditions - first taste of a 'Wintry Mix'. Lovely.
Spotted a few trails for a possible extension - will have to pick the brain of someone more knowledgeable that myself...
Was pretty happy to get this done and behind me, pretty awful conditions - first taste of a 'Wintry Mix'. Lovely.
Spotted a few trails for a possible extension - will have to pick the brain of someone more knowledgeable that myself...
Tuesday Mar 8, 2011 #
5 PM
Running - Trail intervals 1:13:58 11.87 km (6:14 / km) +220m 5:42 / km
ahr:145 max:184 shoes: New Balance MT101s
TNT. Fairway loops of joy and fitness, Swedish Pyramid style. 1-2-3-4-3-2-1 with some sort of recovery. Plus Frankensteps.
Felt like crap on toast tonight, occasionally I had to check to make sure I wasn't towing a fat guy on a sled on some of the climbs.
Relatively, I seemed to be running well and pulling away from everyone - but suspect they were all having a worse night.
I did try Coach Trav's suggestion of shortening my stride tonight, maybe that was the difference. I didn't fell uncomfortable or unnatural - but I did need to consciously focus on it, cause as soon as my mind wandered, I went back to my usual overstriding ways.
Felt like crap on toast tonight, occasionally I had to check to make sure I wasn't towing a fat guy on a sled on some of the climbs.
Relatively, I seemed to be running well and pulling away from everyone - but suspect they were all having a worse night.
I did try Coach Trav's suggestion of shortening my stride tonight, maybe that was the difference. I didn't fell uncomfortable or unnatural - but I did need to consciously focus on it, cause as soon as my mind wandered, I went back to my usual overstriding ways.
6 PM
Core & Strength 10:00 [1]
Cut it short to get to an important meeting. I'm so busy.
Monday Mar 7, 2011 #
Note
2nd map from yesterdays Thomass. Map 1 isn't interesting (ie competent)
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
I forgot to mention in my original log how crap I was. A drunk herd of cats would have got round faster. Over ran d, a boulder next to a trail. Followed footprints in the snow that were not part of the race to #7 and finally, a bit of karmic justice for my pre-race sledge, 'only bad orienteers need to use a compass' to #9.
Clearly, I need to work on my navigation at speed. A lot.
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
I forgot to mention in my original log how crap I was. A drunk herd of cats would have got round faster. Over ran d, a boulder next to a trail. Followed footprints in the snow that were not part of the race to #7 and finally, a bit of karmic justice for my pre-race sledge, 'only bad orienteers need to use a compass' to #9.
Clearly, I need to work on my navigation at speed. A lot.
4 PM
Running - Trail 2:15:39 25.01 km (5:25 / km) +500m 4:56 / km
ahr:141 max:169 shoes: New Balance MT101s
mat.
Beaut day and the last of it's kind for a while, so just had to get out and make up for Saturdays aborted run. Up to Chedoke and along the Bruce to the base of K2. Down Main loop, Spring Creek and Rail Trail. Stumble through thorns and bogs in Ainslie Wood, then trapped by a 3m fence. Through Mac and Westdale Ravines to home. Picked up the pace occasionally when the time felt right.
Trail conditions were pretty top notch, mostly hardpacked or soft wet snow. Even broke trail for a places on the Bruce near Tiffanys Falls.
Felt pretty good, hammies a bit sore towards the end and felt the achilles on the early climb through Chedoke.
Beaut day and the last of it's kind for a while, so just had to get out and make up for Saturdays aborted run. Up to Chedoke and along the Bruce to the base of K2. Down Main loop, Spring Creek and Rail Trail. Stumble through thorns and bogs in Ainslie Wood, then trapped by a 3m fence. Through Mac and Westdale Ravines to home. Picked up the pace occasionally when the time felt right.
Trail conditions were pretty top notch, mostly hardpacked or soft wet snow. Even broke trail for a places on the Bruce near Tiffanys Falls.
Felt pretty good, hammies a bit sore towards the end and felt the achilles on the early climb through Chedoke.
Sunday Mar 6, 2011 #
Running - Street warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Icebugs
Got there super early as I'd left heaps of time just in case the road conditions were really bad after last night snow and to give myself lots of time to warm up.
Warm up was just doing laps of the carpark - noticing and having growing concern with every twitch of the achilles. Knee was good. Nicely warmed up by the time the race was meant to start. Then got cold again.
Cool down with hammer on the trails. He had a much better memory of the course than I did.
Warm up was just doing laps of the carpark - noticing and having growing concern with every twitch of the achilles. Knee was good. Nicely warmed up by the time the race was meant to start. Then got cold again.
Cool down with hammer on the trails. He had a much better memory of the course than I did.
10 AM
Orienteering 49:04 8.7 km (5:38 / km) +40m 5:31 / km
ahr:170 max:183 shoes: Icebugs
Final Thomass of the season.
Felt flat, weak and slow for the entire race. Haven't had the best sleep the last couple of nights - a late night of Mario Kart on the 3D TV is certainly not the best way to relax before a race.....
Sat behind the pack on Box 1 - which was lucky as I didn't notice A in the very top corner of the map. Slightly different route in Box 2 had me about 50 metres behind Nick at the map changeover.
When we got the new map, I wasn't sure what we had to do - box 3 or line course first? Could we do the box at any time on the line course? These questions may had been answered during the briefing, but I couldn't remember.
There were people running in every direction and every other Thomass I've done so far has finished with a common line course, so I decided you must have to do box 3 first.
Turns out it was the wrong choice, made the course about 1.5km longer and got me disqualified! It's kind of a fitting conclusion to my Thomass season, which has gone from disaster to disaster (result wise).
On the upside, the potential injuries I've been worried about (achilles and knee), were not noticeable at all. Not in the, 'I'm racing hard so not focussed on the pain' way, there were a few long trail sections were I consciously noticed (and was surprised by) the total lack of discomfort.
Will still be careful, but am happy with that.
Felt flat, weak and slow for the entire race. Haven't had the best sleep the last couple of nights - a late night of Mario Kart on the 3D TV is certainly not the best way to relax before a race.....
Sat behind the pack on Box 1 - which was lucky as I didn't notice A in the very top corner of the map. Slightly different route in Box 2 had me about 50 metres behind Nick at the map changeover.
When we got the new map, I wasn't sure what we had to do - box 3 or line course first? Could we do the box at any time on the line course? These questions may had been answered during the briefing, but I couldn't remember.
There were people running in every direction and every other Thomass I've done so far has finished with a common line course, so I decided you must have to do box 3 first.
Turns out it was the wrong choice, made the course about 1.5km longer and got me disqualified! It's kind of a fitting conclusion to my Thomass season, which has gone from disaster to disaster (result wise).
On the upside, the potential injuries I've been worried about (achilles and knee), were not noticeable at all. Not in the, 'I'm racing hard so not focussed on the pain' way, there were a few long trail sections were I consciously noticed (and was surprised by) the total lack of discomfort.
Will still be careful, but am happy with that.
2 PM
Running - Terrain 31:52 4.87 km (6:32 / km) +100m 5:56 / km
ahr:141 max:159 shoes: Inov8 X-Talon 190s
Got back to the Hottage and trix wanted to go for a shred in the fresh powpow and who am I to say no to that.
Needed a loosener anyway, legs were feeling dodge on the drive back.
A few people on the escarpment and the first we met weren't dog lovers (luckily I still had trix on lead at that point) so decided to stay off trail as much as possible. More fun anyway, running through the untouched soft snow. Ascent of K2 wasn't even mandatory, but did it for the simple pleasure of joy and fitness.
Trix was in fine form, a powerhouse of Deer domination wrapped in a Chestnut blur.
Needed a loosener anyway, legs were feeling dodge on the drive back.
A few people on the escarpment and the first we met weren't dog lovers (luckily I still had trix on lead at that point) so decided to stay off trail as much as possible. More fun anyway, running through the untouched soft snow. Ascent of K2 wasn't even mandatory, but did it for the simple pleasure of joy and fitness.
Trix was in fine form, a powerhouse of Deer domination wrapped in a Chestnut blur.