Training Log Archive: AnvilIn the 7 days ending May 19, 2012:
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Saturday May 19, 2012 #
12 PM
Running - Trail 41:22 [3] 6.01 km (6:53 / km) +280m 5:35 / km
shoes: Inov8 F-Lite 230
Respectable smt. By respectable, I mean hour of day, pace, length and company.
With Dang, menzies, Dr. PBV, Duane, Kristy, Rachel and Bruce. Up some snowshoe switchbacks, along the Bruce for a while then back down the Northwest Passage.
It's been much drier up there as well compared to last year - I remember sinking in up to my ankles in a couple of places coming down the hill. Ground is much harder now.
Knee sore again, but no worse. What was worse was landing awkwardly on some jagged rocks towards the end. Afterwards sole of foot was very sore walking, but cleared up after a swim in GBay - or maybe cause I walked back at Dr. PBV pace.
With Dang, menzies, Dr. PBV, Duane, Kristy, Rachel and Bruce. Up some snowshoe switchbacks, along the Bruce for a while then back down the Northwest Passage.
It's been much drier up there as well compared to last year - I remember sinking in up to my ankles in a couple of places coming down the hill. Ground is much harder now.
Knee sore again, but no worse. What was worse was landing awkwardly on some jagged rocks towards the end. Afterwards sole of foot was very sore walking, but cleared up after a swim in GBay - or maybe cause I walked back at Dr. PBV pace.
Friday May 18, 2012 #
6 PM
Running - Trail 30:01 [3] 5.1 km (5:53 / km) +226m 4:49 / km
shoes: Inov8 F-Lite 230
Quick up and down Blue Mountain. Just wanted to turn the legs over and blow out the cobwebs whilst waiting for everyone to show up.
Slight soreness above right knee after the descent.
Slight soreness above right knee after the descent.
Thursday May 17, 2012 #
4 PM
Running - Trail hills 40:02 7.47 km (5:21 / km) +159m 4:50 / km
ahr:148 max:177 shoes: NB MT110
Quick hills session. Ascents and descents - trying to work on a few weak spots, notably downhill/directional change efficiency (I often feel my limbs flailing around on the descents - can't be good long term) and acceleration once cresting a hill (it's often where I lose people in races).
Used 4 minute hill at Iroquois for the ups and an adjacent fun single trail for the descent. 2 min jog along the Bruce back to the start for recovery.
Seemed to work well, especially the descending - slowing slightly before hitting a tight bend and accelerating coming out of it worked much better than speeding up and then almost coming off the trail.
Fun session, but felt it in the legs at ARK after - that park felt a long way from end to end!
Used 4 minute hill at Iroquois for the ups and an adjacent fun single trail for the descent. 2 min jog along the Bruce back to the start for recovery.
Seemed to work well, especially the descending - slowing slightly before hitting a tight bend and accelerating coming out of it worked much better than speeding up and then almost coming off the trail.
Fun session, but felt it in the legs at ARK after - that park felt a long way from end to end!
6 PM
Core & Strength 10:00 [2]
Quick and dirty core before ARK started. Had hoped to do more but kept getting distracted by important phone calls (well... one).
Running - Trail 20:00 [2]
Was feeling it tonight during ARK, so what the hell, I'm logging it!
Mostly normal back and forth, but also some Capture the Flag. Running in terrain, as fast as you can with a peleton behind you - that's fun!
Mostly normal back and forth, but also some Capture the Flag. Running in terrain, as fast as you can with a peleton behind you - that's fun!
Wednesday May 16, 2012 #
3 PM
Running - Trail 1:06:35 8.0 km (8:19 / km) +76m 7:57 / km
ahr:120 max:154 shoes: Inov8 F-Lite 230
Test run of the ARK Attack Tour De Iroquois, then bits and pieces of putting out flags and ribbons - all the while making sure not to Damage the Environment.
Followed by lots of running during the ARK 2 hours.
Followed by lots of running during the ARK 2 hours.
5 PM
Core & Strength 15:00 [1]
Waiting for ARK to start
Tuesday May 15, 2012 #
5 PM
Running - Trail intervals 36:36 6.95 km (5:16 / km) +97m 4:55 / km
ahr:143 max:183 shoes: Inov8 F-Lite 230
Intervals with Hammer, Alin, Nick and FunRun. 3x4mins
Some attrition, but so good to do speedwork in a group again. The warmth + Ducas pace put me well in the red zone on my last rep. Had to pull out on the last one to redirect the Mud Run slightly due to some dodgy course setting.
Really good to be doing reps in a group again. I miss the TNT posse.
Some attrition, but so good to do speedwork in a group again. The warmth + Ducas pace put me well in the red zone on my last rep. Had to pull out on the last one to redirect the Mud Run slightly due to some dodgy course setting.
Really good to be doing reps in a group again. I miss the TNT posse.
6 PM
Core & Strength 25:00 [2] 2.0 km (12:30 / km)
shoes: Inov8 F-Lite 230
2 x Core on the Go with the KW crowd.
Fun times - the river run got accolades. Kangaroos debuted to rave reviews.
Got owned by Tiny in the final plank off. So shameful.
Fun times - the river run got accolades. Kangaroos debuted to rave reviews.
Got owned by Tiny in the final plank off. So shameful.
Monday May 14, 2012 #
6 PM
Running - Trail 40:00 [1]
shoes: NB MT110
General running round before and during ARK.
Happy that we finally got a good evening of weather in Niagara. Was beginning to think the program was jinxed. The Griz couldn't make it tonight though....
Some good talent in Niagara, both directionally and physically.
Happy that we finally got a good evening of weather in Niagara. Was beginning to think the program was jinxed. The Griz couldn't make it tonight though....
Some good talent in Niagara, both directionally and physically.
Sunday May 13, 2012 #
11 AM
Cycling 43:58 10.53 km (14.4 kph) +89m
ahr:106 max:157
Took Bessie out on her maiden voyage. Out to Christie with Dr. PBV to scope out and GoPro the OTL bike leg - back via the Deeve, Domestique and Fortinos.
Pretty easy trails and a lot of road, but a sweet day. My bum hurts now.
Pretty easy trails and a lot of road, but a sweet day. My bum hurts now.
1 PM
Cycling 33:01 9.96 km (18.1 kph) +112m
ahr:124 max:158
2 PM
Cycling 55:40 14.23 km (15.3 kph) +208m
ahr:123 max:166