Training Log Archive: 'BentIn the 31 days ending Aug 31, 2005:
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Wednesday Aug 31, 2005 #
Strength (Home gym) 1:00:00 [2]
Workout # 2.
The rib's virtually healed now, and I had a pretty good workout.
The rib's virtually healed now, and I had a pretty good workout.
Running warm up/down 32:00 [2]
shoes: New Balance 706
First lap with Bulletdog and the recovered Thunderdog, who flushed out some turkeys.
Running intervals (Commute) 25:00 [4]
shoes: New Balance 706
Took the hilly red route with the Bulletdog for some intervals to work. Pretty soggy after Katrina (Reminants of hurricaine) visited last night.
Running 27:00 [2]
shoes: New Balance 706
Trot home by headlamp with bulletdog.
Wildlife for Bash- we spooked a Great Blue Heron when crossing the bridge. Scared the heck out of Bulletdog.
Wildlife for Bash- we spooked a Great Blue Heron when crossing the bridge. Scared the heck out of Bulletdog.
Tuesday Aug 30, 2005 #
Cycling (Commute) 20:00 [2]
Cycling 2:10:00 [3]
Biking at Albion.
I did 2 laps of the Tuesday Night race course before they opened it, before Bash and the Gazelle arrived. Tough course- they had the Haute route (the ridge run) and the Green Monster (The toboggan route from SAC winter race 04) in each lap. I tried out the semi-slick I finally found for my small front tire, and it rocked! I made it up the Haute Route both times, which is very rare for me on my long 'Bent bike.
Once Bash, the Gazelle and the Gazette arrived we did some hilly doubletrack in the NorthEast section, and then did some towing practice for RTN. Not as long a ride as we'd hoped as G&G got delayed, but there were plenty of hard hills to ride.
I did 2 laps of the Tuesday Night race course before they opened it, before Bash and the Gazelle arrived. Tough course- they had the Haute route (the ridge run) and the Green Monster (The toboggan route from SAC winter race 04) in each lap. I tried out the semi-slick I finally found for my small front tire, and it rocked! I made it up the Haute Route both times, which is very rare for me on my long 'Bent bike.
Once Bash, the Gazelle and the Gazette arrived we did some hilly doubletrack in the NorthEast section, and then did some towing practice for RTN. Not as long a ride as we'd hoped as G&G got delayed, but there were plenty of hard hills to ride.
Monday Aug 29, 2005 #
Running intervals (Commute) 25:00 [2]
shoes: Montrail Hardrock
Interval training- this was the "off" part. Bulletdog and I ran through the "car wash"- a trail buried in rain-soaked bushes and leaves.
I think I've finally got the insoles trimmed so the Hardrocks aren't too supportive in the arch.
I think I've finally got the insoles trimmed so the Hardrocks aren't too supportive in the arch.
Running intervals 25:00 [4]
shoes: Montrail Hardrock
This was the "on" part of the intevals. Booted it as best I could, given slippery wet trails.
Friday Aug 26, 2005 #
Strength (Home gym) 1:10:00 [2]
(injured)
Fairly good workout. The rib injury mainly restricted shoulder press and tricep extensions.
Running 1:50:00 [3]
shoes: New Balance 706
Run to the Dingle, up K2 with bulletdog. Stopped to snack on lucious apples and brought some home for Bash.
Thursday Aug 25, 2005 #
Cycling (Commute) 20:00 [2]
Easy ride in to work.
Cycling (Commute ++) 2:30:00 [3]
I rode from work to Albion Hills and around the entire trail system, then home. Dunno if it was the fact I had a backpack with computer and all my work stuff, or yesterday's hill sprints, or Saturday's race, but the legs just weren't there. Still a fun ride though.
Wildlife for Bash- the largest number of huge puffball mushrooms I've ever seen, as a result of the storm Friday.
Wildlife for Bash- the largest number of huge puffball mushrooms I've ever seen, as a result of the storm Friday.
Wednesday Aug 24, 2005 #
Cycling intervals 20:00 [4]
Intervals- "on" portion. I was short of time and only had 30 minutes or so.
Cycling 10:00 [3]
Intervals- "off" portion.
Running (Commute) 35:00 [2]
shoes: New Balance 706
Easy trot home in the dark with T-dog.
Tuesday Aug 23, 2005 #
Running (Commute) 45:00 [3]
shoes: New Balance 706
Run at level 3 as per coach K/O.
The drumsticks are still a little tired from Saturday, so level 3 was plenty.
The drumsticks are still a little tired from Saturday, so level 3 was plenty.
Running (Commute +) 45:00 [2]
Extra long route, via Salty Steven etc. This was the slower portion.
I also did balance on the new Extreme balance board, which is trickier than the disk I was using.
I also did balance on the new Extreme balance board, which is trickier than the disk I was using.
Monday Aug 22, 2005 #
Cycling (Commute) 1:15:00 [2]
Ride to my environmental meeting. Fairly easy rail trail ride, especially the jaunt home at night.
Strength (Home gym) 45:00 [2]
(injured)
Tried to work around the rib injury- pretty light workout.
Sunday Aug 21, 2005 #
Cycling 40:00 [3]
Woo- Hoo, Finally got my new 'Bent bike. Well, I got to try it out anyway. It's almost 5lbs lighther than the current 'bent, climbs better and doesn't have as much sag in the rear suspension.
Gandalf the bike wizard and I took it out on Salty Steven Singletrack with the Bulletdog. Unfortunately the carbon seat's not strong enough in the lateral direction and needs reinforcement, so back to the shop. :(
Gandalf the bike wizard and I took it out on Salty Steven Singletrack with the Bulletdog. Unfortunately the carbon seat's not strong enough in the lateral direction and needs reinforcement, so back to the shop. :(
Cycling 20:00 [1]
Tootled around the Hot August Nights 24hr race site, cheering on Tiny, K/O and all sorts of other friends of ours.
Tiny looked pretty good for a guy who just rode 15 laps! What a machine.
Tiny looked pretty good for a guy who just rode 15 laps! What a machine.
Saturday Aug 20, 2005 #
Running race (Trail Ultra Run) 2:06:00 [4]
(injured) shoes: New Balance 706
We did the Iroqouis Trail Test. It's a 32km "ultra" run, along the Bruce trail. A mix of doubletrack, trail and rocky tricky terrain, which was slick after yesterday's rain. I almost didn't start because of my rib injury, but thought I'd down some Advil and give it a try. Once I got going it didn't hurt so much, or I got used to it.
I've never done a running race before. I got in with another guy who seemed to keep a comfy pace for me, but for the last 1/3 I reeled in 2 sub-3hr marathoners ahead ,and we crossed the finish together.
Ended up at 3:06, which I am told will be within 5 minutes of my marathon time if I did one.
I've never done a running race before. I got in with another guy who seemed to keep a comfy pace for me, but for the last 1/3 I reeled in 2 sub-3hr marathoners ahead ,and we crossed the finish together.
Ended up at 3:06, which I am told will be within 5 minutes of my marathon time if I did one.
Running race (Trail Ultra Run) 1:00:00 [5]
(injured) shoes: New Balance 706
Part 2 This was the harder portion of the run, including the last bit I ran with the 2 guys training for Chicago. It's about as fast as I think I could go on this terrain. I was surprised how well it went.
Bash did really well too. So much for her claims to not be a runner!
Bash did really well too. So much for her claims to not be a runner!
Thursday Aug 18, 2005 #
Hiking (Commute) 1:05:00 [1]
(injured) shoes: Montrail Hardrock
Easy commute, since it's T-dog's first outing since back surgery. My ribcage's still trouble too.
Wednesday Aug 17, 2005 #
Running (Commute + Trail Maintenan) 1:00:00 [3]
shoes: New Balance 706
Ran to work with my manual weed whacker, and spent an extra 35 mintues whacking away at nettles, thistles, burs, thorns and all manner of other nasty things that are making my commute hard. According to my HRM it's almost level 4, harder than running.
Running 30:00 [3]
(injured) shoes: New Balance 706
Commute home.
Last week I did a Treehugger special when I almost fell off my bike and hugged a tree with my ribs. It wasn't bothering me too much until this afternoon, as I guess I hurt it doing the trail clearing. Made it hard to breathe deeply. We'll see what happens with Saturday's ultra run.
Last week I did a Treehugger special when I almost fell off my bike and hugged a tree with my ribs. It wasn't bothering me too much until this afternoon, as I guess I hurt it doing the trail clearing. Made it hard to breathe deeply. We'll see what happens with Saturday's ultra run.
Tuesday Aug 16, 2005 #
Cycling (Commute) 50:00 [2]
Paddlng 55:00 [3]
Paddle on Island lake with Bash, Hingo and The Gazelle.
Turns out that both boats are pretty much the same speed, which is good news as far as interchangablility of teammates. Happy Birthday to Bash!
Turns out that both boats are pretty much the same speed, which is good news as far as interchangablility of teammates. Happy Birthday to Bash!
Monday Aug 15, 2005 #
Running (Commute) 30:00 [2]
shoes: New Balance 706
Easy trot to work. Legs a little tired from lots of hours this weekend.
Wildlife for Bash- a nice skunk trotting along next to the trail. He took off when he saw us, and Bulletdog slammed to a halt when I yelled at her. No repeat of this winter's skunking.
Wildlife for Bash- a nice skunk trotting along next to the trail. He took off when he saw us, and Bulletdog slammed to a halt when I yelled at her. No repeat of this winter's skunking.
Running (Commute) 30:00 [2]
Easy jog home
Sunday Aug 14, 2005 #
Cycling long 3:30:00 [2]
Nice long Tour de Caledon with Bash. We took the rail trail to Inglewood, picked up Knobless, did much of the ESAR route and some roads to Forks of the Credit, and back. Also gorged on wild apples, chokecherries and ice cream.
Cycling long 1:15:00 [3]
This was the portion of the ride at level 3.
Saturday Aug 13, 2005 #
Running 2:45:00 [3]
shoes: New Balance 706
Run on the Humber Trail with K/O, the Bulletdog, Lucious, Boston Rob and a couple of others. It's a good group run, as people turn back when they feel like it, while K/O and I went to Duffy's and back.
Friday Aug 12, 2005 #
Strength (Home gym) 1:00:00 [2]
Workout #2
Thursday Aug 11, 2005 #
Cycling (Commute) 49:00 [4]
No dogs today so I did an extra-long commute. Going through bushes was like a carwash, and there's lots of loose sand to make traction interesting, and wet sand to fly into the chain. Had to do a major hose-off of bike and self, but it was a fun, hard ride.
Cycling (Commute +) 1:20:00 [3]
I decided to try more of the Salty Steven Singletrack on my way home. Yee Haw! They've re-opened up several more km of nice pine singletrack that had been obliterated by logging. I had a great ride. Much of the loose wet sand of the morning had firmed up, and I made it up stuff I've never ridden before. I ended up doing the whole trail, which is the most technical around, and pretty challenging for a (recum)Bent. Also did balance and core at home later.
Tuesday Aug 9, 2005 #
Cycling (Commute) 25:00 [2]
Easy commute with Bulletdog while it's cool in the morning.
Cycling (Commute) 25:00 [2]
Strength 1:00:00 [2]
Workout #1 on the home gym in nice cool basement.
Monday Aug 8, 2005 #
Running (Commute) 25:00 [3]
shoes: New Balance 706
Had a long lunch, so I ran home with the bulletdog and picked up my bike for a ride back.
Cycling (Commute) 45:00 [2]
To and from work.
Sunday Aug 7, 2005 #
Running 1:10:00 [3]
shoes: Montrail Hardrock
The Mingler and I ran to the Rollerblade rental place and back, and then off to the outdoor gear mecca in YVR. I was looking for some decent mini-gaiters that might have kept out all those seeds and spiky things at the Rogaine, but no-go.
Saturday Aug 6, 2005 #
Misc (Rollerblading) 1:00:00 [2]
Very nice blade around Stanley Park with the Mingler. We even met Bash jogging the other way around.
Friday Aug 5, 2005 #
Paddlng (Kayaking) 2:00:00 [3]
Nice paddle from Granville Island to Jericho Beach with The Minister, Bash and Hingo. I have to say that life's pretty good at the Chateau Wong, but wa-a-ay too many good restaurants.
Wednesday Aug 3, 2005 #
Orienteering race (Rogaine) 11:15:00 [3]
shoes: New balance MA955
Day 2 of the NA Rogaine champs.
Once daylight came we did a lot better. I was pleasantly surprised to find that I had *no* sleep monsters, and kept navigating all night, unlike my sleep disaster at the Deerhurst race.
We had some easier CPs near the end, and ended up doing OK. Hingo and I got 1470 points or so, good enough for a mid-pack 6/11. I noticed that there were a lot of suspiciously (for a North American Championship) European names in front of us!
All in all, a good time.
Once daylight came we did a lot better. I was pleasantly surprised to find that I had *no* sleep monsters, and kept navigating all night, unlike my sleep disaster at the Deerhurst race.
We had some easier CPs near the end, and ended up doing OK. Hingo and I got 1470 points or so, good enough for a mid-pack 6/11. I noticed that there were a lot of suspiciously (for a North American Championship) European names in front of us!
All in all, a good time.
Tuesday Aug 2, 2005 #
Orienteering race (Rogaine) 12:00:00 [3]
shoes: New balance MA955
First day of the NA Rogaine Champs at Hat Creek, with my teammate Hingo.
See Bash's report for details! We ended up running into the TH/Sherpas several times, including one CP where I navigated by contouring, and managed to lose us 40 minutes on them! We did a bit of towing and running, but much of the terriain in the first part wasn't really running territory. Many CPs were hard to see until you were right on them, and reflectors were low on the SIs. Features were smaller than at the Worlds last year.
We did pretty well by daylight, but had a horrible time with the night nav. We spent over an hour looking for one CP, and when I found it there were 3 reflectors, with 2 of them wide apart turning to look at me over a dark furry body. I let the bear have that one!
See Bash's report for details! We ended up running into the TH/Sherpas several times, including one CP where I navigated by contouring, and managed to lose us 40 minutes on them! We did a bit of towing and running, but much of the terriain in the first part wasn't really running territory. Many CPs were hard to see until you were right on them, and reflectors were low on the SIs. Features were smaller than at the Worlds last year.
We did pretty well by daylight, but had a horrible time with the night nav. We spent over an hour looking for one CP, and when I found it there were 3 reflectors, with 2 of them wide apart turning to look at me over a dark furry body. I let the bear have that one!