Training Log Archive: AnvilIn the 7 days ending Jan 28, 2012:
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Saturday Jan 28, 2012 #
8 AM
Running - Trail 1:45:37 14.83 km (7:07 / km) +319m 6:26 / km
ahr:132 max:160 shoes: Inov8 BareGrip 200
Solid smt.
Dropped all the Nannas off after an hour and then men did the Tiffany Falls loop. Bit sketchy in places as the blizzard started to hide the ice.
Excellent Domestique session afterwards.
Dropped all the Nannas off after an hour and then men did the Tiffany Falls loop. Bit sketchy in places as the blizzard started to hide the ice.
Excellent Domestique session afterwards.
Friday Jan 27, 2012 #
3 PM
Running - Street hills 55:53 4.68 km (11:57 / km) +630m 7:08 / km
ahr:145 max:179 shoes: Inov8 F-Lite 230
fnt
After talking to Hammer on Wednesday, I decided to give this session a go. Basically a lot of up and down Chedoke stairs - up one, down one, up two, down two etc. Equivalent to 10 total ascents.
Brutal. On the final couple it got to the point where my legs wouldn't run or bound even as I was trying to make them.
Warm down along the Bruce was aborted early - with blasted quads and no good traction I was worried for my safety. Driving home was a little sketchy as well.
I'm gonna make the call that I won't be the first one to the top of K2 tomorrow.
After talking to Hammer on Wednesday, I decided to give this session a go. Basically a lot of up and down Chedoke stairs - up one, down one, up two, down two etc. Equivalent to 10 total ascents.
Brutal. On the final couple it got to the point where my legs wouldn't run or bound even as I was trying to make them.
Warm down along the Bruce was aborted early - with blasted quads and no good traction I was worried for my safety. Driving home was a little sketchy as well.
I'm gonna make the call that I won't be the first one to the top of K2 tomorrow.
Thursday Jan 26, 2012 #
5 PM
Running - Trail 29:29 4.35 km (6:47 / km) +138m 5:51 / km
ahr:129 max:151 shoes: Inov8 Oroc 280
Just an easy one before ARK. I keep forgetting how early it gets dark at the moment. Proper TNT tomorrow.
As much as I don't like to make comparisons. How does Thursday ARK continually dodge the crappy weather bullet. Tonight, literally as I was locking the door of the cabin and the last car pulled out of the parking lot, the rain starts. Thanks again Angels - keep up the good work.
As much as I don't like to make comparisons. How does Thursday ARK continually dodge the crappy weather bullet. Tonight, literally as I was locking the door of the cabin and the last car pulled out of the parking lot, the rain starts. Thanks again Angels - keep up the good work.
Orienteering 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 Oroc 280
Putting the flashy light back out on the flags.
Wednesday Jan 25, 2012 #
3 PM
Running - Trail 59:30 8.34 km (7:08 / km) +88m 6:47 / km
ahr:123 max:155 shoes: Inov8 F-Lite 230
Putting out ARK flags + 40 mins on the trails.
Felt a lot better than I have in previous Wednesdays, pretty strong on the trails given what I did yesterday.
Was expecting a slush fest, but the trails were nice and firm - just frozen up enough so they weren't rock solid.
Sorted out my HR zones, I noticed recently I was getting a lot of zone 4 on pretty easy cruisy stuff. I think I got a good profile now.
Felt a lot better than I have in previous Wednesdays, pretty strong on the trails given what I did yesterday.
Was expecting a slush fest, but the trails were nice and firm - just frozen up enough so they weren't rock solid.
Sorted out my HR zones, I noticed recently I was getting a lot of zone 4 on pretty easy cruisy stuff. I think I got a good profile now.
Tuesday Jan 24, 2012 #
5 PM
Running - Trail 59:44 9.33 km (6:24 / km) +338m 5:25 / km
ahr:146 max:184 shoes: Inov8 BareGrip 200
TNT with a really big crew, I'm sure they all came out cause it was AGs! birthday!
4x2 figure 8s. A little on the short side for TNT, but I figured everyone would be pretty flat post SSR.
Pretty solid session for me, legs felt pretty heavy but I was able to keep a good pace for most of it, with no real drop off. Really useful having so many people out doing early shortcuts - having people to chase on the long uphill helps a lot.
Stairs after.
4x2 figure 8s. A little on the short side for TNT, but I figured everyone would be pretty flat post SSR.
Pretty solid session for me, legs felt pretty heavy but I was able to keep a good pace for most of it, with no real drop off. Really useful having so many people out doing early shortcuts - having people to chase on the long uphill helps a lot.
Stairs after.
6 PM
Core & Strength 15:00 [1]
Good to have the T-man back to lead turbocore. Just like he never left!
Monday Jan 23, 2012 #
Note
Got some awesome GoPro footage from yesterdays race. Paring down 2 hours worth is gonna be tough!
Also, there's another race animation in the works... soon.
Also, there's another race animation in the works... soon.
6 PM
Running - Street 55:02 10.58 km (5:12 / km) +90m 4:59 / km
ahr:139 max:179 shoes: Saucony Kinvara - Green & Gold
Streety recovery cruise. Couldn't face what was sure to be awful trail conditions.
Although the pace wasn't cracking, legs felt good. Slowly the pace increased as the HR decreased, so the run did its job.
No real soreness, just a little heavy. Feeling the effect of the snowshoe straps on my achilles, but nothing like last year - still haven't found the right balance between having them so loose enough so they don't come off, but not so tight it destroys the achilles. Next year I'll get it right!
Super blustery conditions down some of the streets
Although the pace wasn't cracking, legs felt good. Slowly the pace increased as the HR decreased, so the run did its job.
No real soreness, just a little heavy. Feeling the effect of the snowshoe straps on my achilles, but nothing like last year - still haven't found the right balance between having them so loose enough so they don't come off, but not so tight it destroys the achilles. Next year I'll get it right!
Super blustery conditions down some of the streets
Sunday Jan 22, 2012 #
11 AM
Running - Snowshoe race 2:53:56 18.97 km (9:10 / km) +392m 8:19 / km
ahr:157 max:175
Snowshoe Raid at Blue Mountain, teamed up with Bender.
Unfortunately, a bit of a mini-disaster for us. My snowshoe came off twice (the first time in front of a bunch of smartarse Canadians - like there's any other kind), map got ripped out of my hands by some sneaky pine trees and didn't notice for a couple of minutes and then we lost about 8 minutes on 60? in the north-western corner.
Fortunately we stopped ourselves from taking the highway into the epic ravine north of 65 like so many other teams did (though that's where I lost the map).
Physically, I didn't feel great - my hamstrings tightened up after 45 mins and was super slow on all the climbs, which was a shame cause Bender was powering up them like a mad man. Once I was able to ditch the snow shoes at the end of the race and open up, it felt amazing.
In the end, we screwed ourselves out of a podium place, not being sure whether we had to meet up in the matrix before heading to the finish. I got to our meeting place first, but thought I saw Bender at the finish, so headed over. It wasn't him, so I tried to stand where he'd see me coming down the hill - but it wasn't meant to be. 4th feels about right with all those problems.
Still, really enjoyed the course. Lots more off-trail running that last year, the woods in the early part of the race were super sweet and the trail run (which led to our biggest error) in the north-western part of the map with the views over GBay were phenomenal.
Unfortunately, a bit of a mini-disaster for us. My snowshoe came off twice (the first time in front of a bunch of smartarse Canadians - like there's any other kind), map got ripped out of my hands by some sneaky pine trees and didn't notice for a couple of minutes and then we lost about 8 minutes on 60? in the north-western corner.
Fortunately we stopped ourselves from taking the highway into the epic ravine north of 65 like so many other teams did (though that's where I lost the map).
Physically, I didn't feel great - my hamstrings tightened up after 45 mins and was super slow on all the climbs, which was a shame cause Bender was powering up them like a mad man. Once I was able to ditch the snow shoes at the end of the race and open up, it felt amazing.
In the end, we screwed ourselves out of a podium place, not being sure whether we had to meet up in the matrix before heading to the finish. I got to our meeting place first, but thought I saw Bender at the finish, so headed over. It wasn't him, so I tried to stand where he'd see me coming down the hill - but it wasn't meant to be. 4th feels about right with all those problems.
Still, really enjoyed the course. Lots more off-trail running that last year, the woods in the early part of the race were super sweet and the trail run (which led to our biggest error) in the north-western part of the map with the views over GBay were phenomenal.