Training Log Archive: AnvilIn the 7 days ending Nov 12, 2011:
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Friday Nov 11, 2011 #
4 PM
Running - Trail 42:55 [2] 7.05 km (6:05 / km)
ahr:129 max:161 shoes: Saucony Kinvara - Green & Gold
Easy cruise with Nev round Westdale trails. Very nice, albeit chilly arvo for it.
Thursday Nov 10, 2011 #
5 PM
Running - Trail 41:19 6.65 km (6:13 / km) +168m 5:31 / km
ahr:138 max:185 shoes: Inov8 X-Talon 212
I had planned an easy run before ARK, but imagine my surprise when turbo turned up in the parking lot and then I look around and see Super. Did the Angels do that?
Anyway, since turbo is tapering and didn't want to do any of Supers suggestions, we did 5 x pumphouse loops with increasing pace each time. Ripped out a fairly impressive final lap if I do say so myself.
Fun & chilly - taper weeks rule.
Think I can finally uncheck the injury. A couple of off days in the last week have helped a lot. Bring on new, Raid related injuries.
Anyway, since turbo is tapering and didn't want to do any of Supers suggestions, we did 5 x pumphouse loops with increasing pace each time. Ripped out a fairly impressive final lap if I do say so myself.
Fun & chilly - taper weeks rule.
Think I can finally uncheck the injury. A couple of off days in the last week have helped a lot. Bring on new, Raid related injuries.
Wednesday Nov 9, 2011 #
3 PM
Orienteering 12:24 1.64 km (7:33 / km) +53m 6:30 / km
ahr:125 max:152 shoes: Saucony Kinvara - Green & Gold
Putting out flags for ARK. More errors on the map, though this time less my stupid brain, more so trees and buildings being removed.
Got a good taste of the weather the kids would have to put up with. It's raining, must be Wednesday.
Got a good taste of the weather the kids would have to put up with. It's raining, must be Wednesday.
C • rain 1
4 PM
Running - Trail 25:56 5.61 km (4:37 / km) +4m 4:36 / km
ahr:146 max:156 shoes: Saucony Kinvara - Green & Gold
Since I'd gotten to Toronto stupidly early for a seminar, decided to go for an explore of the area along the lake around the mouth of the Humber.
Would make a fun sprint area, lakes and bridges and stuff. Reminded me of funky races SLOW used to put on.
Would make a fun sprint area, lakes and bridges and stuff. Reminded me of funky races SLOW used to put on.
Monday Nov 7, 2011 #
5 PM
Running - Trail 30:58 4.86 km (6:22 / km) +167m 5:26 / km
ahr:122 max:153 shoes: Inov8 F-Lite 230
Short and sweet K2+Escarpment loop with Dr. PBV. He smashed me up K2.
Legs feeling pretty good after yesterday, a little calf and quad soreness, but nothing major.
Still some residual soreness from the previous weekend heel accident. Totally a function on how much pressure the heel cup of the shoe puts on my foot. The F-Lites were OK, but not as good as the Kinvaras.
Legs feeling pretty good after yesterday, a little calf and quad soreness, but nothing major.
Still some residual soreness from the previous weekend heel accident. Totally a function on how much pressure the heel cup of the shoe puts on my foot. The F-Lites were OK, but not as good as the Kinvaras.
Sunday Nov 6, 2011 #
Event: Hamilton Road2Hope Marathon
8 AM
Running - Street race 1:21:10 21.1 km (3:51 / km) +5m 3:51 / km
ahr:172 max:188 shoes: Saucony Kinvara - Green & Gold
Road2Hope Half.
Done it. Everything pretty much went as planned. Happy the course was measured properly this year.
Started off OK and had Bender by my side. Felt a little uncomfortable for the speed we were doing, but not too bad and it settled down after about 3k.
Enjoyed the downhill cruise but was prepared for when the course flattens and life becomes tough at 10k. Actually felt pretty good and strong here at one point I mention to Bender that I was happy we had dropped annoying, sweaty headphone guy but he didn't answer. I look over and realise the guy on my shoulder wasn't Bender anymore :( and thankfully not annoying, sweaty headphone guy.
The pain began around 13k when I noticed I had dropped below 4min/k with no change in effort, so I had to pull my finger out and really knuckle down for the final third. There was a slight headwind on the final 6k or so along the foreshore which made things interesting, but at this point I'd switched my Garmin over to the pacer guy (set to 3:55m/k) and focussed on not losing any time to him.
Very pleased to pass 'Backwards baseball cap guy' in the the final ks like he was standing still. He elbowed and almost tripped Bender early in the race.
Happy to see the clock in the 80s as I approached the line. Some guy sprinted past me, but I felt no need to go sub 81 - the job was done.
Done it. Everything pretty much went as planned. Happy the course was measured properly this year.
Started off OK and had Bender by my side. Felt a little uncomfortable for the speed we were doing, but not too bad and it settled down after about 3k.
Enjoyed the downhill cruise but was prepared for when the course flattens and life becomes tough at 10k. Actually felt pretty good and strong here at one point I mention to Bender that I was happy we had dropped annoying, sweaty headphone guy but he didn't answer. I look over and realise the guy on my shoulder wasn't Bender anymore :( and thankfully not annoying, sweaty headphone guy.
The pain began around 13k when I noticed I had dropped below 4min/k with no change in effort, so I had to pull my finger out and really knuckle down for the final third. There was a slight headwind on the final 6k or so along the foreshore which made things interesting, but at this point I'd switched my Garmin over to the pacer guy (set to 3:55m/k) and focussed on not losing any time to him.
Very pleased to pass 'Backwards baseball cap guy' in the the final ks like he was standing still. He elbowed and almost tripped Bender early in the race.
Happy to see the clock in the 80s as I approached the line. Some guy sprinted past me, but I felt no need to go sub 81 - the job was done.