Training Log Archive: 'BentIn the 30 days ending Apr 30, 2007:
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Monday Apr 30, 2007 #
Cycling (Commute +) 1:05:00 [3]
Nice day for a bike commute- too nice to ride straight home, so a bit extra in Palgrave East and West.
C • Nice 1
Sunday Apr 29, 2007 #
Orienteering race 1:20:00 [4]
shoes: Brooks CP Green
Tri City Urban Adventure Run with Bash.
A fun race. Short score-o, followed by a sprint which I did, then an aerial photo of U Waterloo, a Star and a line-o home.
The sprint went well and I moved us up 4 places to 2nd behind the speedy Mick. Bash's nav was great in U W, and the star went well but we couldn't catch 2 speedy teenage boys. We finished just behind the Hourahine lads for 3rd.
A fun race. Short score-o, followed by a sprint which I did, then an aerial photo of U Waterloo, a Star and a line-o home.
The sprint went well and I moved us up 4 places to 2nd behind the speedy Mick. Bash's nav was great in U W, and the star went well but we couldn't catch 2 speedy teenage boys. We finished just behind the Hourahine lads for 3rd.
Saturday Apr 28, 2007 #
Orienteering 1:15:00 [2]
shoes: Brooks Cascadia Pivot
A couple of hours of AR Nav coaching a team of 3 strong high school athletes- the guys who were 1st and 3rd in the 5K, and their faster friend!
The kids were good, and picked it up pretty well. We all worked hard running up the hills and easy trails, but spent lots of time working slowly on nav, so I'll log part only. I kept warning them- don't run faster than you can navigate!
The kids were good, and picked it up pretty well. We all worked hard running up the hills and easy trails, but spent lots of time working slowly on nav, so I'll log part only. I kept warning them- don't run faster than you can navigate!
Running (5 Peaks Trail run) 45:20 [5] 10.0 km (4:32 / km) +462m 3:41 / km
ahr:183 max:190 shoes: Brooks Cascadia Pivot
This one started in waves. I put myself in the 3rd wave which turned out to be dumb, as I had to pass the entire wave in the first few km and on singletrack, and from then on caught second wave runners.I just ran my HRM, between 180-186 for almost all of it. All the guys my speed or faster were way ahead and I never saw them so there was nobody to pace. Finished 28/158 or so overall, 10/48 in my age group.
Running warm up/down 30:00 [2]
shoes: Brooks Cascadia Pivot
Thursday Apr 26, 2007 #
Cycling (Commute) 45:00 [3]
Wildlife note- A humongous swan on the Palgrave Pond- perhaps a Tundra Swan. Also heard a white throated sparrow on his way up North.
Feeling really bagged by the afternoon due to tons of emergencies, 'puter issues etc. and had a feeble ride home.
Feeling really bagged by the afternoon due to tons of emergencies, 'puter issues etc. and had a feeble ride home.
Wednesday Apr 25, 2007 #
Strength (Link+) 1:00:00 [2]
Link workout + extra wide-grip pulldowns and curls today.
Running (Commute) 1:15:00 [1]
shoes: Ecco Receptor - 07
Slow jog with 2 dogs. T-dog does a lot of intervals- jog a bit, stop to sniff. 2 dogs on leash at night on the way back was actually faster.
I think next time I'll use harnesses and have Bulletdog do some towing for T-dog, rather than try and throttle her.
I think next time I'll use harnesses and have Bulletdog do some towing for T-dog, rather than try and throttle her.
Tuesday Apr 24, 2007 #
Cycling (Commute +) 1:30:00 [3]
Commute + Red dog/Salty Stephen. Not a great ride technically, but still good fun. The highlight was riding up a super-steep hill in the granny gear, hitting a bump with the front tire and wheelie-ing up and back. The bike ended with the front wheel up vertically in a tree, while I ejected off the back.
Note- Bulletdog saw a waddling porcupine right on the trail where we leave the Bruce for our place in Palgrave W. She jogged off but slammed on the brakes when I yelled at her. Porky wasn't miffed at all.
Note- Bulletdog saw a waddling porcupine right on the trail where we leave the Bruce for our place in Palgrave W. She jogged off but slammed on the brakes when I yelled at her. Porky wasn't miffed at all.
Monday Apr 23, 2007 #
Running (Commute) 30:00 [2]
shoes: Ecco Receptor - 07
Easy jog to work. A little tired from the weekend.
Running tempo (Commute) 21:00 [4]
shoes: Ecco Receptor - 07
Intermittent thunderstorms were good incentive to do some speed work on the way home. PB on this route, even including some easy warmup!
Bulletdog's just trotting along today after a hard weekend.
Bulletdog's just trotting along today after a hard weekend.
Strength (Core) 40:00 [2]
Hard Core DVD with Bash.
Sunday Apr 22, 2007 #
Strength (Home Gym + Link) 1:00:00 [2]
Workout 3 and some Link exercises.
Running 1:09:00 [2]
shoes: Ecco Receptor - 07
Trail run around Albion with Bash and Bulletdog. An easy run around the 5 Peaks course- we think. Gorgeous day!
Cycling 1:45:00 [3]
Bike down to Albion, around and back. We met up with Britt, and had a fast ride with Canada's top female nordic skier. I felt good on the singletrack, and it was a 4 in those sections. I'd fogotten how much fun it is to slide through singletrack on this big bus of mine at speed.
Didn't exactly wear out Britt's big engine- she's got a world-class VO2- but I gave her a run on some hills.
Bash also smoked past a team of quick riders in matching outfits. They must hate seeing a recumbent go by!
Full-on summer all of a sudden.
Note- broke the idler that keeps my chain on its intermediate sprocket mid-way through the drive chain thanks to a broom-handle sized stick in the gears. My last one too!
Didn't exactly wear out Britt's big engine- she's got a world-class VO2- but I gave her a run on some hills.
Bash also smoked past a team of quick riders in matching outfits. They must hate seeing a recumbent go by!
Full-on summer all of a sudden.
Note- broke the idler that keeps my chain on its intermediate sprocket mid-way through the drive chain thanks to a broom-handle sized stick in the gears. My last one too!
Saturday Apr 21, 2007 #
Running long 1:48:00 [3]
shoes: Brooks CP Green
Run through the Dingle and Glen Haffy with Bash and Bulletdog. I felt good today. Easy pace but lots of hills.
Friday Apr 20, 2007 #
Strength (Home Gym + Link) 1:00:00 [2]
Modified workout #2 with some link exercises thrown in.
Cycling 1:05:00 [3]
Got a new chainring and the SID fork out for a test ride. 1st lap chasing down disappearing dogs, second with Bash.
Thursday Apr 19, 2007 #
Cycling (Commute +) 1:08:00 [3]
Had a technically excellent ride on the first bit of Palgrave singletrack on frozen ground, marred by my tearing my favourtie Salomon softshell when I shoulder-checked a pine tree. Camp-sew here I come. Bit of chainsuck on the way back.
Wednesday Apr 18, 2007 #
Strength (Home gym) 55:00 [2]
Workout 1. A little truncated as the dogs let me sleep for 10 hours! I've been short of sleep all week until now.
Running hills 35:00 [4]
shoes: Ecco Receptor - 07
Hard hill intervals on my way to work today. I wish I had more time, but an early emergency root canal cut it short.
Running 30:00 [2]
shoes: Ecco Receptor - 07
Easy trot home in the dark with the Bulletdog
Tuesday Apr 17, 2007 #
Running (Commute +) 35:00 [3]
Took the Rollercoaster route and added a bit extra today.
Cycling (Commute +) 35:00 [3]
Couldn't resist a little jaunt on the Red Dog singletrack on the way home. It's hard packed sandy soil, not mud like most trails in hardwood this time of year.
Strength (core) 40:00 [2]
Hard Core DVD. Didn't feel like doing this at all today, but what the heck.
Monday Apr 16, 2007 #
Cycling (Commute) 22:00 [3]
Ahh, springtime in Caledon. 1 degree, howling wind and pelting rain/ ice. I took a different route to avoid trees toppling on top of me.
Sunday Apr 15, 2007 #
Running warm up/down 30:00 [1]
Warm up for the Orienteering, plus an easy jog with the dogs. Supposed to be a walk, but T-dog had other ideas.
Orienteering race (Spring Tune Up) 1:23:00 [5] +491m
ahr:179 max:192 shoes: Icebugs 2
Farsta- format. I liked the fact that despite the mass start per age group, not all of us were on the same course.
Lots of climbing here, and I did more than most when I got messed up with 7 and 8 on the second lap. I think the SI numbers were switched on 7 too for the 2 laps.
I caught Tom W on the third sprint course, but not the Moldovan lads.
Note- AL ran M35, so I was 1st on the old man course.
TW is actually M55 but he ran M45 and came second by a good margin.
Bash did the same course, and not too far behind me due to smarter nav of course.
Lots of climbing here, and I did more than most when I got messed up with 7 and 8 on the second lap. I think the SI numbers were switched on 7 too for the 2 laps.
I caught Tom W on the third sprint course, but not the Moldovan lads.
Note- AL ran M35, so I was 1st on the old man course.
TW is actually M55 but he ran M45 and came second by a good margin.
Bash did the same course, and not too far behind me due to smarter nav of course.
Saturday Apr 14, 2007 #
Cycling 2:50:00 [2]
Dirt roads and rail trail to Inglewood, to meet our buddies Gorgeous and Knobless for a hike to Belfountain. Mostly flat rail trail, but Duffy's is pretty hilly on the closed bit. Glad to have mudguards, and enjoyed the ride.
Hiking ((3 hrs)) 2:00:00 [1]
Hike with Gorgeous, Knobless and NR to Belfountain via Bruce Trail and lots of bushwhacking. Mmmm, decaf soy latte at Dave Corner's new shop. See Bash's log.
Friday Apr 13, 2007 #
Cycling (Commute) 55:00 [3]
Snowy ride to work, and had to hustle on the way back as I was running late to get Phatty and LeAnimal for the RF party.
Thursday Apr 12, 2007 #
Note
I was going to bike to work then C3, but the forecast is mixed snow and rain- fetch my tiara, I'm driving to C3.
Running warm up/down (C3 training night) 10:00 [2]
shoes: Ecco Receptor - 07
Running tempo (C3 training night) 40:00 [5]
shoes: Ecco Receptor - 07
Hard and fast tempo intervals with Bob the Runner.
He's 58 Years old, and did ATB in 2:02! We both worked hard.
He's 58 Years old, and did ATB in 2:02! We both worked hard.
Strength (C3 training night) 30:00 [2]
Caron's Core workout. Hard, harder, hardest. Ouch- I hate crunches with legs straight up in the air.
Yoga (C3 training night) 50:00 [1]
Felt good to stretch out.
Wednesday Apr 11, 2007 #
Strength (Link +) 1:00:00 [2]
Link Power workout, + cable press and wide grip pulldowns.
Running (Commute +) 40:00 [3]
shoes: Ecco Receptor - 07
Commute and some extra hills with Bulletdog.
Running (Commute) 30:00 [2]
shoes: Ecco Receptor - 07
Run home in the dark with Bulletdog. A really nice run with steady snow falling in the headlamp- where was this in December?!
Monday Apr 9, 2007 #
Cycling 1:54:00 [3]
A morning ride on the frozen trails of Palgrave. Did all the singletrack etc on Palgrave East, and much of Palgrave West before it started to thaw. The North part of Palgrave East will be a huge mess once the logging road melts.
Strength (corre) 40:00 [2]
Hard Core Mondays are back.
Sunday Apr 8, 2007 #
Note
(rest day)
Easter- easy dog walking and calorie replenishment!
Saturday Apr 7, 2007 #
Event: Giant's Rib Raid
Orienteering race (GRR) 4:17:00 [4]
shoes: Icebugs 2
Giant's Rib Raid with Hingo and Rocky. First time without Chief Navigator Bash.
The Line-O went better than expected, although a lot of teams took bearings on us and cut sections of the line. Strangely, I did most of the nav in the more technical spots. I messed us up a bit at 6, but Hingo was rock solid on the main sections of the course and we worked well together. Rocky's eagle eye helped a lot in the Micro- O section.
Icebugs were a good choice, especially for the ski hill and crevasse sections. We got up a pretty steady clip on the road bits and were well matched there- perhaps we made up for more nav errors than with Bash. Tragically Quick caught us in the MicroBe and we leapfrogged from there to the finish- but their ace EM was probably first to 2/3 of the controls vs 1/3 for us. Even without Bash we managed to finish a surprising 8th overall. Good teamamtes and solid teamwork!
Note- looks like we were actually 9th on the results sheet, and maybe were told 8th by mistake.
The Line-O went better than expected, although a lot of teams took bearings on us and cut sections of the line. Strangely, I did most of the nav in the more technical spots. I messed us up a bit at 6, but Hingo was rock solid on the main sections of the course and we worked well together. Rocky's eagle eye helped a lot in the Micro- O section.
Icebugs were a good choice, especially for the ski hill and crevasse sections. We got up a pretty steady clip on the road bits and were well matched there- perhaps we made up for more nav errors than with Bash. Tragically Quick caught us in the MicroBe and we leapfrogged from there to the finish- but their ace EM was probably first to 2/3 of the controls vs 1/3 for us. Even without Bash we managed to finish a surprising 8th overall. Good teamamtes and solid teamwork!
Note- looks like we were actually 9th on the results sheet, and maybe were told 8th by mistake.
Thursday Apr 5, 2007 #
Cycling (Commute) 55:00 [2]
Snowy ride to work and back. Nice hard trails.
Wednesday Apr 4, 2007 #
Strength (Home gym) 1:00:00 [2]
Workout #3. Didn't log time for stretching, etc.
Running (Commute) 30:00 [2]
shoes: Ecco Receptor - 07
Slower run in with a very heavy load in the pack, and Bulletdog flying ahead.
Running (Commute) 28:00 [2]
shoes: Ecco Receptor - 07
Jog home in the dark and light snow with Bulletdog.
Tuesday Apr 3, 2007 #
Running 10:00 [2]
shoes: Ecco Receptor - 07
2 Dog warmup with some steep hills thrown in.
Running hills 1:00:00 [4]
shoes: Ecco Receptor - 07
Extra hard run around all of Palgrave West, with as many extra hills as I could find thrown in. Bulletdog was also Torpedodog in the ponds, and we saw lots of Wild Turkeys and deer.
My planned slow cooldown turned into a hammerfest home to just miss a huge thunderstorm.
My planned slow cooldown turned into a hammerfest home to just miss a huge thunderstorm.
Sunday Apr 1, 2007 #
Strength (Link) 1:00:00 [2]
K/O's Link workout.