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Training Log Archive: Anvil

In the 7 days ending Jul 10, 2011:

activity # timemileskm+m
  Running - Trail5 3:56:55 25.48(9:18) 41.0(5:47) 967
  Running - Terrain2 1:26:29 8.77(9:52) 14.11(6:08) 254
  Core & Strength2 35:00
  Total9 5:58:24 34.24 55.11 1221

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Sunday Jul 10, 2011 #

3 PM

Running - Terrain 56:29 intensity: (3 @1) + (41 @2) + (2:03 @3) + (12:23 @4) + (41:19 @5) 9.11 km (6:12 / km) +254m 5:27 / km
ahr:169 max:184 shoes: Inov8 Oroc 280

Gula Stigen.
Original plan was to try and lap as close to 3 mins as possible to create a fairly soft record, to entice other attempts.
Didn't happen, with Wil on my tail knocking off a 5k attempt and hammer on the course with a camera - the early laps were way too fast.
Realised at 5.5k I'd miscounted the laps and was only at 5k and thus half way was the hardest part of the run, psychologically. The next couple of ks were super tough and just about survival. The only thing that stopped me from quitting was the merciless AP bashing I would have received had I gave up.

Thankfully Wil and Mike ran with me over the last couple and stopped me slipping too far over the 3 min lap barrier.
Totally cooked at the end, felt like we picked the hottest part of the day to get it done. The clearing just after the Excalibur climb needs to be given some sort of name that aptly describes it's powerful radiation effects.
Great weekend, looking forward to COCs now.

Saturday Jul 9, 2011 #

10 AM

Running - Trail race 23:06 [5] 5.0 km (4:37 / km) +150m 4:01 / km
shoes: Inov8 Oroc 280

Warrior Dash. Horseshoe Resort.

5th/9823. No big deal.

Fun race. As expected the obstacles were pretty trivial, the main challenge was the heat couple with an undulating course with some pretty long climbs in the middle.
Snuck into an earlier wave so was able to start with Wil and Katta. No instructions and suddenly we were off!
Some fool starts like it a 400m race, but I figure its a competitive wave and I don't want to loose the pack, so I try to keep with him and about 7 or 8 other guys are trying to as well.
The first section was pretty fast, following a bike path through the resort and everyone stayed together. The pack was tight here, then we hit a stream crossing that had gotten pretty muddy and the pack of men became a pack of princesses. The dude between me and Wil actually tried to run around it!
We then hit the course for real as it became undulating and a proper trail. It seems to destroy the pack - I attack the early slopes and try to make a gap, which seems to work. I don't look back and just keep plugging away.
The early fast pace is causing a world of hurt, but must be hurting others more since no one catches up - was one of those 'wise, slow starting mountain goats' to pass me part way through, but fortunately not.
Starting catching the people from the earlier wave at the 2.5km and have a lot of fun bantering with them throughout the rest course. The long downhill section at the end with the majority of the obstacles is a lot of fun.

Misc Thoughts:
Shoe choice was good, but with studs I had no traction on the car body obstacle. X-Talons would be optimum.
Course was extremely well marked, basically a 5km taped chute. Hence, there were very few marshalls out on the course. The only things that were manned were the obstacles where there was danger of falling.
If you cared about a fast time or if they were too hard, you could just run round the obstacles - even the manned ones. No one cared! Clearly that is what the guy who took 21:20 did ;)
The waterslide was not well thought out. Wet tarp half way down a ski hill + 1000 people/hour = erosion at base of tarp and tearing in places. Sliding over gravel at high speed is not an enjoyable sensation.
The arena was well organised and had a great atmosphere.
The course could been better designed for more spectating opportunities. Using the ski hill behind the stage as the 'big climb' would have been really cool.
The start was pretty relaxed. No one checking numbers, so you could run a different wave that you entered, run more than once or even run without paying!
People really care about the extra stuff, based on the number of finishers sporting the medal, T-shirt and stupid hat.
8 PM

Running - Trail 11:19 intensity: (7 @1) + (22 @2) + (3:14 @3) + (4:37 @4) + (2:59 @5) 1.86 km (6:04 / km) +58m 5:15 / km
ahr:154 max:175 shoes: Inov8 Oroc 280

Warm down after Warrior Dash. 4 laps of the infamous Gula Stigen.
3 lap was the record attempt, which ended up being kinda pissweak - gonna be hard to find another 15 seconds or so.
Fun loop, not quite as brutal as I was expecting - but awesome training.
I might build a Dundas Valley chapter in the Hottage backyard (just don't tell the owners...)

Friday Jul 8, 2011 #

(rest day)

Important rest day for important race tomorrow. Also, like any good race, it needs a costume - so I've been busy all day sewing.

Thursday Jul 7, 2011 #

5 PM

Running - Trail tempo 56:55 intensity: (1:37 @1) + (13:55 @2) + (12:06 @3) + (14:58 @4) + (14:19 @5) 10.38 km (5:29 / km) +289m 4:49 / km
ahr:150 max:188 shoes: NB MT101s 2011.2

TNT with turbo and Erin.
Summer Rally - cruised the first half then smashed the second. Screwed up the terrain section and ended up in a nasty section of rock and raspberry crap.
turbo caught me on Lowry and did that thing where he made me work hard at the end. Really, totally unnecessary.
About a minute faster than last week and first time I've really felt good since Tremblant.
6 PM

Core & Strength 20:00 [1]

Wednesday Jul 6, 2011 #

8 PM

Running - Terrain 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 Oroc 280

Started out as a control picking exercise - above the escarpment on the foothills of K2 with no tracks on the map. I thought it would be a good idea to go through all the green areas I haven't visited before - it wasn't.
Waist high nettles and swarms of bugs, then I fall in a marsh - water gets into the map case and the ink runs.
Can't say I was disappointed, so just mince around some of the nicer sections of forest until I feel I've done enough to head back.

Tuesday Jul 5, 2011 #

5 PM

Running - Trail intervals 1:10:01 intensity: (1:12 @1) + (19:09 @2) + (19:06 @3) + (11:00 @4) + (19:34 @5) 12.02 km (5:49 / km) +198m 5:23 / km
ahr:147 max:185 shoes: NB MT101s 2011.2

It's only been 3 weeks since my last Tuesday session, but it felt like an eternity. Not sure if it was the time off, the heat or the caffeine withdrawals (attempting to curb a problem habit), but wasn't feeling it tonight. Actually felt at the beginning like I would have gone to sleep instantly if I'd lay down.
3',2',1' with 1' recovery x 4. Popped and Fadered on the last set of 3.
Very happy to get through it and scoff a carton of chocolate milk afterwards.
6 PM

Core & Strength 15:00 [2]

Still sleepy, this was almost a literal SnoreCore.

Monday Jul 4, 2011 #

6 PM

Running - Trail 1:15:34 intensity: (3:27 @1) + (15:54 @2) + (35:47 @3) + (20:02 @4) + (24 @5) 11.73 km (6:26 / km) +272m 5:46 / km
ahr:137 max:184 shoes: NB MT101s 2011.2

Monday night with the Roanoke posse.
I've missed the last few and am been impressed with how they've improved recently.
Longer than usual loop, I peeled off in a few places and ran through some terrain. Coming down one of the spur fingers off K2 was super sweet.
Awesome evening for it as well, sunny but not hot at all in the deeve - perfect.

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