Training Log Archive: AnvilIn the 7 days ending Sep 17, 2011:
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Saturday Sep 17, 2011 #
8 AM
Running - Trail warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: NB MT101s 2011.2
Quick 15 with Trav, Macca and Gord until I realised I hadn't picked up my race chip. Another 5 with Daft Punk.
9 AM
Running - Trail race 1:01:35 14.39 km (4:17 / km) +194m 4:01 / km
ahr:169 max:181 shoes: NB MT101s 2011.2
Runners Den 15th Anniversary Race.
Not the most inspired course as a fair chunk of it was paved. But it was still fun to run somewhere new and race with friends. A cheery support crew and supportive competitors also helped.
Plan was to do the first loop at tempo HR (sub 170) and turn the screws in on the second one and hopefully catch some people. Was a thin field so I never caught anyone (despite everyone coming in the other direction telling me how strong I looked compared to the leaders). Katie Mac was dangerous at the 8.5km turnaround, but I did enough to not get chicked.
Felt strong and controlled for the whole race, except for a few moment when last nights meal started to insist it would rather be elsewhere. Managed to hold off the complaints till the race finished... just.
Not the most inspired course as a fair chunk of it was paved. But it was still fun to run somewhere new and race with friends. A cheery support crew and supportive competitors also helped.
Plan was to do the first loop at tempo HR (sub 170) and turn the screws in on the second one and hopefully catch some people. Was a thin field so I never caught anyone (despite everyone coming in the other direction telling me how strong I looked compared to the leaders). Katie Mac was dangerous at the 8.5km turnaround, but I did enough to not get chicked.
Felt strong and controlled for the whole race, except for a few moment when last nights meal started to insist it would rather be elsewhere. Managed to hold off the complaints till the race finished... just.
Friday Sep 16, 2011 #
5 PM
Running - Trail 34:16 6.16 km (5:34 / km) +82m 5:13 / km
ahr:133 max:158 shoes: Inov8 F-Lite 230
Had to head back to Sanctuary to pick up some flags I'd forgetten about, so did a quick saunter up the Rail Trail and back down Spring Creek Trail.
Loving the drop in temperature, having that fresh, cool feeling on your skin is so much more fun to run in than the sensation of wading through soup.
Loving the drop in temperature, having that fresh, cool feeling on your skin is so much more fun to run in than the sensation of wading through soup.
Thursday Sep 15, 2011 #
Note
Another great night at ARK.
I don't like to play favourites, but I think Thursday would win it if I had to choose, simply from tonights quote:
"AngelCore gives you wings, TurboCore gives you gas"
I don't like to play favourites, but I think Thursday would win it if I had to choose, simply from tonights quote:
"AngelCore gives you wings, TurboCore gives you gas"
4 PM
Running - Terrain intervals 1:03:02 7.24 km (8:43 / km) +21m 8:35 / km
ahr:132 max:177 shoes: Inov8 Oroc 280
Main part of the session was a 4 x 900m O-terval session. First 300m on trail, then the rest in typical ridgy Deeve stuff.
Re-running the same loop each time. Not quite the nice forest as I remember - fairly junky in places, especially disappointing was a narrow gully that was full of unmapped deadfall. :/
5:46 for the first rep down to 4:50 and 1030m down to 910m on distance. What really hit home is how much more effective it is to take the direct route on the immediate micro routes - ie bashing straight through veg instead of princessing around. I don't feel I was working much harder on each rep, just taking better lines.
WU putting out flags for ARKs mud run, WD putting out the ARK Attack loop. Test ran the loop to see if I could get under sub3. Just scraped in 2:59 - clearly a good omen for others with similar, lofty goals.
Re-running the same loop each time. Not quite the nice forest as I remember - fairly junky in places, especially disappointing was a narrow gully that was full of unmapped deadfall. :/
5:46 for the first rep down to 4:50 and 1030m down to 910m on distance. What really hit home is how much more effective it is to take the direct route on the immediate micro routes - ie bashing straight through veg instead of princessing around. I don't feel I was working much harder on each rep, just taking better lines.
WU putting out flags for ARKs mud run, WD putting out the ARK Attack loop. Test ran the loop to see if I could get under sub3. Just scraped in 2:59 - clearly a good omen for others with similar, lofty goals.
Wednesday Sep 14, 2011 #
Running - Terrain 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 212
General ARK setting up-ness + 3ish loops of the ARK Attack loop of mud, pain and hills getting headcam footage.
Really fun evening - I'm enjoying this season a lot. QED.
Really fun evening - I'm enjoying this season a lot. QED.
6 PM
Core & Strength 10:00 [1]
Very short, intro to TurboCore with one of the ARK groups. I don't think I said dude enough.
Tuesday Sep 13, 2011 #
10 AM
Running - Trail 45:39 4.72 km (9:41 / km) +30m 9:23 / km
ahr:118 max:151 shoes: Inov8 X-Talon 212
Checking and test running the course for the Get Muddy! kids race at Rocky Ridge.
Very pleased - I was a bit worries the trails would be too gnarly, but they're nice and friendly. Found some nice, mossy boulders to clamber over and thankfully the obligatory mud patched - it's pretty dry out there at the moment and was getting a little worried when the first two potential patched were dry as a bone! Will be fun.
Very pleased - I was a bit worries the trails would be too gnarly, but they're nice and friendly. Found some nice, mossy boulders to clamber over and thankfully the obligatory mud patched - it's pretty dry out there at the moment and was getting a little worried when the first two potential patched were dry as a bone! Will be fun.
5 PM
Running - Trail intervals 1:02:44 11.25 km (5:35 / km) +166m 5:12 / km
ahr:146 max:197 shoes: Inov8 F-Lite 230
TNT - another hearty crew.
2' on, 90" off. Turbo has gotten super speedy lately and it's getting harder and harder to stick with him - especially if I'm lazy at the start of the rep and he gets away from me.
It's good for me though - I often suspect I can give more at tnt. Maybe I should just give it all from the get go and with the expectation I'll hit Fader-land every now and then.
2' on, 90" off. Turbo has gotten super speedy lately and it's getting harder and harder to stick with him - especially if I'm lazy at the start of the rep and he gets away from me.
It's good for me though - I often suspect I can give more at tnt. Maybe I should just give it all from the get go and with the expectation I'll hit Fader-land every now and then.
6 PM
Core & Strength 15:00 [1]
shoes: No
Tired
Monday Sep 12, 2011 #
5 PM
Running - Trail 1:07:36 11.45 km (5:54 / km) +300m 5:13 / km
ahr:142 max:174 shoes: NB MT101s 2011.2
met with just Duaner and myself. Fairly cracking pace for a Monday night - I wasn't expecting that.
Two, count 'em, two ascents of K2 - and neither of them was menziesing either. This isn't some mincing Sunday, 'the hill might make my average pace too slow' run that is infecting the hallowed halls of the Deeve lately.
Two, count 'em, two ascents of K2 - and neither of them was menziesing either. This isn't some mincing Sunday, 'the hill might make my average pace too slow' run that is infecting the hallowed halls of the Deeve lately.