Training Log Archive: 'BentIn the 31 days ending Jan 31, 2006:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2006 #
Cycling (Commute) 41:00 [3]
I got the bright idea of equipping my 'bent with studded tires and pedals that can allow studded running shoes, and rode to work.
Riding on the icy bits was surprisingly rock-solid, the frozen ground was fine of course, but the crusty snow was pretty dismal, with a lot of hike-a-bike, and I was late for work too. Slower than running or skiing.
It's a PITA to get my feet into the Power Grips on a recumbent, so I couldn't pull up on the pedals as well as when I'm clipped in.
Riding on the icy bits was surprisingly rock-solid, the frozen ground was fine of course, but the crusty snow was pretty dismal, with a lot of hike-a-bike, and I was late for work too. Slower than running or skiing.
It's a PITA to get my feet into the Power Grips on a recumbent, so I couldn't pull up on the pedals as well as when I'm clipped in.
C • PITA 2
Cycling (003500) 35:00 [3]
Somehow the ride home went better. Got the gears and brakes dialed a bit better, and the soft crust on the snow seemed to firm up a bit. Now to get the Powergrips on the pedals right.
Yoga 20:00 [1]
Did the Power Yoga DVD. Lets call it 20 min, as much is warm up and cool down. The core exercises seem easier now. After a tough day at work, the ride home and yoga were the best part.
Monday Jan 30, 2006 #
Running (Commute) 25:00 [2]
shoes: Montrail Susitna
Today's run was on everything from dry ground to hard snow to glare ice to shoe-sucking silt, in light drizzle. Really glad I spiked my Montrails.
Silly Walks 5:00 [2]
I did some drills while waiting for T-dog to investigate dog-type things on the commute.
Running (Commute) 32:00 [2]
shoes: Montrail Susitna
Longer but less muddy trot home with T-dog.
Strength (Core) 10:00 [2]
Some core and leg strength
Sunday Jan 29, 2006 #
Orienteering 1:40:00 [2]
O-training with the Caledon Navigators. I did some coaching. Yes, that's not a typo! We had some newer navigators in the group, (at least AR type athletes not used to orienteering type navigation) so I went over things like orienting a map, folding and thumbing your location and getting the compass off your neck, as well as some route choice issues for stronger runners and weaker navigators. My map turned to toilet paper in the cold rain, so I let my "student" nav. with some review from me. Surprising how much you recall when you have the time to coach someone else, rather than just getting a map and running your butt off.
Included a warmup trot down with Bash.
Included a warmup trot down with Bash.
Strength (Home Gym) 1:00:00 [2]
Workout 3- Longer than usual and harder sets but I was watching a DVD and tinkering with my bike between sets, so I'll call it 1 at 2.
Hmm, moved up 1/2 step on many exercises today. Must be the time since my last weight workout!
Hmm, moved up 1/2 step on many exercises today. Must be the time since my last weight workout!
Saturday Jan 28, 2006 #
XC Skiing (Skating) 3:00:00 [3]
Skate training with the Bash, Gazelle and Gazette and coach Merciless Minister, who had us climbing big hills with no poles, no "low gear" climbing etc.
I wasn't sure how to count this one as we alternated between gasping up big hills and going over technique a ta low pace, but according to my HRM we had about 1 hr in zone 4, 1 in zone 3, 1 in Zone 2 and the rest was lower, so let's call it 3 in 3. We're definitely getting it finally, and it was a lot more fun than classic would be at +7. No question we're way faster. My new used RCS skis are a lot nicer than my old used Combi skis.
I wasn't sure how to count this one as we alternated between gasping up big hills and going over technique a ta low pace, but according to my HRM we had about 1 hr in zone 4, 1 in zone 3, 1 in Zone 2 and the rest was lower, so let's call it 3 in 3. We're definitely getting it finally, and it was a lot more fun than classic would be at +7. No question we're way faster. My new used RCS skis are a lot nicer than my old used Combi skis.
Thursday Jan 26, 2006 #
Running (Commute) 27:00 [3]
shoes: Montrail Susitna
Bash and Bulletdog accompanied me to work today, as Bash had an appointment. We were running late (pun intended) so we kept up a good pace, and no time for warmup.
Running warm up/down (Commute) 20:00 [2]
shoes: Montrail Susitna
Trot home, before and after my hill intervals.
Running hills (Intervals- Commute +) 20:00 [5]
shoes: Montrail Susitna
And then some hard hill intervals. Bash's right, Bulletdog doesn't get the point of intervals.
Strength (Core) 40:00 [2]
... and then capped it off with the full Hard Core Conditioning workout (DVD). I think that's a bit much after intervals:(
Wednesday Jan 25, 2006 #
XC Skiing (Commute +) 57:00 [2]
Longer loop to work with T-dog the medical marvel.
We got about 1cm more snow, so conditions are fair in the forest and at least not bare in the fields.
We got about 1cm more snow, so conditions are fair in the forest and at least not bare in the fields.
XC Skiing (Commute) 34:00 [2]
Another 1cm of light snow, and the conditions are getting better. Smoother ski home, but added some challenge with a pair of newly arrived skating skis strapped to my pack, making it tricky to get under branches that are still heavy with ice.
Tuesday Jan 24, 2006 #
XC Skiing (Commute) 32:00 [2]
Snow was good in the forest, but *sparse* in the fields. At one point I was walking on grass. Snow's forecast today, but this morning would have been a better bike ride.
Still, skiing into the specatcular sunrise is hard to beat, even if Dr. Telemark here had to take off the skis and walk down an icy bobsled run.
Still, skiing into the specatcular sunrise is hard to beat, even if Dr. Telemark here had to take off the skis and walk down an icy bobsled run.
XC Skiing (Commute +) 45:00 [2]
Ski home on the waxless boards. Very marginal in fields still, but the forest was good enough that I did an extra loop by headlamp.
Strength (Home Gym) 1:00:00 [2]
Workout #2
Monday Jan 23, 2006 #
XC Skiing (Commute +) 30:00 [3]
Not a lot of snow, but it's quick! A lot faster than the race Saturday.
It may not last though, as it's sparse in open areas and some bonehead's chewed up the trails in Palgrave with a snow machine.
It may not last though, as it's sparse in open areas and some bonehead's chewed up the trails in Palgrave with a snow machine.
Cycling (Trainer) 50:00 [3]
Climb up Ballon d'Alsace with the tour.
Sunday Jan 22, 2006 #
XC Skiing (Classic) 40:00 [2]
A nice easy ski with the dogs. I was surpised to find a groomed skating trail on the Wheelie's forest!
Yoga 20:00 [1]
A bit of yoga to loosen up the lower body.
A bit tired, but not too sore.
A bit tired, but not too sore.
Strength (Core) 15:00 [2]
Core work with ball, and balance work too (but didn't count the time)
Saturday Jan 21, 2006 #
Note
Salomon Adventure Challenge Mansfield
Adventure Racing race 4:58:00 [4]
ahr:162 max:193 shoes: Montrail Susitna
Mansfied Winter AR with Bash and The Minister.
Th Minister had warned us he was sick so we entered for fun, not aiming for the podium.
The weather gods cooperated and dumped 20cm of (wet) snow onto the ice and slush, making for a beautiful day!
We decided to use Classic skis for the ski section, but they were tough to wax and like almost everyone we ended up with bricks of ice on the bases, which led to a slower ski than we'd hoped. Skating on sticky, metal edged skis wasn't great either but it went OK.
On the bike I towed The Minister about 80% of the time, including up some epic climbs with my HR around 190.
We had a long trek through some great terrain with a lot of climbing, and we moved along OK with Bash leading the way and me towing the Minister throughout. I have to say that most people can't handle being towed through thick terrain, but he hung in there even though he wasn't feeling well (and stayed cheerful too). This allowed us to do better than expected- we were 9th overall, 4 minutes behind 6th. A physically hard sprint race for me due to all the towing. I loved the format, with more skiing and such fantastic terrain. Also, the transition logistics were very straightforward.
Bash was awesome, rode up all the hills and never got a second's tow. She was confident enough to nav our own route in the trek too.
As always Hammer and his buddies destroyed the field.
Big kudos to Crash, Tiny and Eddie, who were 3rd co-ed. It's Crash's first winter AR too!
Th Minister had warned us he was sick so we entered for fun, not aiming for the podium.
The weather gods cooperated and dumped 20cm of (wet) snow onto the ice and slush, making for a beautiful day!
We decided to use Classic skis for the ski section, but they were tough to wax and like almost everyone we ended up with bricks of ice on the bases, which led to a slower ski than we'd hoped. Skating on sticky, metal edged skis wasn't great either but it went OK.
On the bike I towed The Minister about 80% of the time, including up some epic climbs with my HR around 190.
We had a long trek through some great terrain with a lot of climbing, and we moved along OK with Bash leading the way and me towing the Minister throughout. I have to say that most people can't handle being towed through thick terrain, but he hung in there even though he wasn't feeling well (and stayed cheerful too). This allowed us to do better than expected- we were 9th overall, 4 minutes behind 6th. A physically hard sprint race for me due to all the towing. I loved the format, with more skiing and such fantastic terrain. Also, the transition logistics were very straightforward.
Bash was awesome, rode up all the hills and never got a second's tow. She was confident enough to nav our own route in the trek too.
As always Hammer and his buddies destroyed the field.
Big kudos to Crash, Tiny and Eddie, who were 3rd co-ed. It's Crash's first winter AR too!
Friday Jan 20, 2006 #
Note
(rest day)
But my cold's 90% better.
Thursday Jan 19, 2006 #
Strength (Home Gym) 1:00:00 [2]
(sick)
Workout # 1, and attaching a tow system to Bash's old bike between sets. Surprisingly good workout.
I started on Vitamin Bx (Biaxin) yesterday and feel significantly better.
I started on Vitamin Bx (Biaxin) yesterday and feel significantly better.
Wednesday Jan 18, 2006 #
Note
(sick) (rest day)
Got to ditch this cold before the race.
Tuesday Jan 17, 2006 #
Note
(sick)
Yep, definitely a rest day.
Running (Commute) 40:00 [1]
(sick)
Well, it was supposed to be a rest day, but Bash called and warned me that our dirt road is undrivable, even with 4WD which she has and I don't. I ended up jog-hiking home in the freezing rain in an old pair of running shoes and my cotton pants. Perfect way to get rid of a cold.
Luckily, T-dog and I were met by the valiant Bash and Bulletdog about half way, who brought me a toque and icebugs.
Luckily, T-dog and I were met by the valiant Bash and Bulletdog about half way, who brought me a toque and icebugs.
Yoga 20:00 [1]
Power Yoga - I did the whole DVD as I figured it won't make me any sicker. Actually about 45 minutes, but I figured I'd call it 20.
Monday Jan 16, 2006 #
Strength (Home Gym) 1:00:00 [2]
(sick)
I skipped the run home and got a ride, but did workout #3 instead. Strength seems easier on my lungs right now.
Running (Commute) 32:00 [1]
(sick)
Took it easy as I have definitely got a chest cold.
I felt it coming on a bit after last week's Thomas race, but it seems to be blooming nicely in time for the adventure race this weekend.
I felt it coming on a bit after last week's Thomas race, but it seems to be blooming nicely in time for the adventure race this weekend.
Sunday Jan 15, 2006 #
Cycling (MTB) 30:00 [3]
Riding on the trails- the hounds certainly enjoyed it. Some parts were hard enough to ride OK. Other bits had breakable crust which was really hard work. Still easier than Friday.
Strength (Core) 40:00 [2]
I did the Hardcore DVD by Caron Shepley.
Most of it was OK, but a few excecises were really tough.
Most of it was OK, but a few excecises were really tough.
Saturday Jan 14, 2006 #
Orienteering long 4:00:00 [1]
ahr:114 max:160
Long jog/bushwhack around the Mulmur hills near Mansfield with Bash, the Gazelle and Gazette. Beautiful country on a blustery day.
Friday Jan 13, 2006 #
Cycling 1:10:00 [3]
Bash and I attempted to ride in the slush and ice, but it was hard bumpy work. Riding the flat rail trail was tough, so we didn't venture onto the hilly trails.
I finished up on the trainer, pushing hard with a breakaway up a mountian finish.
I finished up on the trainer, pushing hard with a breakaway up a mountian finish.
Cycling warm up/down (Trainer) 15:00 [1]
Thursday Jan 12, 2006 #
Running hills (Commute- hill intervals) 20:00 [5]
shoes: Montrail Susitna
Run to work in slushy snow and some ice.
Thank goodness for Sealskinz and spikes.
Legs felt good, so I hammered the hills on the Rollercoaster route.
I've also lost almost 2kg of X-mas lard, which can't hurt.
Thank goodness for Sealskinz and spikes.
Legs felt good, so I hammered the hills on the Rollercoaster route.
I've also lost almost 2kg of X-mas lard, which can't hurt.
Running warm up/down 12:00 [2]
The run to the Rollercoaster and the last bit to the office.
Running (Commute +) 30:00 [3]
Slow progress in some soft snow, but I tossed in a bit extra.
Silly Walks 5:00 [2]
Must do more of this.
Yoga 20:00 [1]
Warm up and arm / core workout of the Power Yoga DVD.
Wednesday Jan 11, 2006 #
Note
rhr:55
Rest day.
Headed out for teaching downtown at 6:40AM then worked 'til 9PM. Some rest day!
Headed out for teaching downtown at 6:40AM then worked 'til 9PM. Some rest day!
Tuesday Jan 10, 2006 #
Cycling (Trainer) 45:00 [2]
A fairly easy spin with some sprints.
I think there must have been a summary DVD of the TDF, as it only has 5 minutes of each stage and on stage 6 already:(
I think there must have been a summary DVD of the TDF, as it only has 5 minutes of each stage and on stage 6 already:(
C • TDF 2
Strength (Home gym) 45:00 [2]
Workout #2, between bike trainer warmup/cooldown.
Monday Jan 9, 2006 #
XC Skiing (Commute) 32:00 [2]
An odd ski to work-I used my heavy duty backcountry boots and metal edged skis. Still icy-dicey in spots, skating in an open field, and no wax seemed to be ideal. Oh well, still better than driving.
Running (Commute) 40:00 [2]
I left my skis at work and jogged home with ski poles, given that the ice and dark don't mix all that well.
Cycling (trainer) 30:00 [2]
Yes, I finally got started watching myTDF DVDs.
I did the prologue at Lance's cadence. Wow- fast spin!
I did the prologue at Lance's cadence. Wow- fast spin!
Sunday Jan 8, 2006 #
Strength (Home gym) 1:00:00 [1]
Workout # 1- upper body. A bit lethargic today.
I also took the beasts out for a hike on the brand new singletrack right behind our house.
I also took the beasts out for a hike on the brand new singletrack right behind our house.
Saturday Jan 7, 2006 #
Orienteering race (Thomass) 59:00 [5] *****
ahr:182 max:191 shoes: Icebugs
Thomass Dundas. Bash designed a great course, in tricky terrain and slippery conditions. I ran with the elite women, (or hung on) since my handicap is the same as theirs.
Once again, even though I deliberately walked some steep hills to keep the HR from being too crazy, it was over 180 the whole time, just barely in level 5 for me. I guess that's just my race pace.
Once again, even though I deliberately walked some steep hills to keep the HR from being too crazy, it was over 180 the whole time, just barely in level 5 for me. I guess that's just my race pace.
Orienteering 1:40:00 [1] ****
shoes: Icebugs
Picking up controls with Bash shadowing me. I learn more this way than simply getting the map and racing off.
Holger says we need to do lots of level 1, so here we go...
Thank goodness he also makes my total training volume look low! I had thought I had way too much low intensity volume, but if it works for Holger... wonder why it doesn't work for me as well? Oh yeah, his resting HR is 30, and his level 1 is 4.5-5.0 min/km on trails.
Holger says we need to do lots of level 1, so here we go...
Thank goodness he also makes my total training volume look low! I had thought I had way too much low intensity volume, but if it works for Holger... wonder why it doesn't work for me as well? Oh yeah, his resting HR is 30, and his level 1 is 4.5-5.0 min/km on trails.
Friday Jan 6, 2006 #
Running warm up/down 30:00 [1]
AM session warmup at Training Camp
Orienteering (Sprint) 22:00 [4] ***
shoes: Icebugs
Sprint at Rattlesnake. Didn't push too hard, and other than a few minor errors it went well, for me. I enjoyed running without other orienteers in front of me, until near the end when Mr Pither passed me.
Orienteering (Relay) 1:33:00 [4] ***
ahr:164 max:185 shoes: Icebugs
Relay at Bronte Creek. More complex due to few contours and mostly vegetation nav- didn't go as smoothly. Soggy at the end too.
Running warm up/down 10:00 [1]
Missed most of the instructions while warming up!
Thursday Jan 5, 2006 #
Note
(rest day)
Wednesday Jan 4, 2006 #
Silly Walks 10:00 [2]
Running 31:00 [3]
shoes: Montrail Susitna
Commute in fairly deep, wet snow and rain.
Strength (Home gym) 1:00:00 [2]
Workout #2. Feeling strong, but maybe it's due to my post X-mas body weight increase.
Tuesday Jan 3, 2006 #
Snowshoeing (Rest day) 50:00 [1]
An easy plod home on snowshoes, recovering from a busy weekend.
Monday Jan 2, 2006 #
XC Skiing hills (Skating) 45:00 [4]
Skate skiing at Horseshoe. Much faster today than Saturday. This workout is actually the climbing portion on both loops, where we climbed up hills called "The Wall" etc. I have to say that skate skiing up steep hills is one of the hardest aerobic things I do, given that it's only the 4th time on skaing skis and my technique's not all that efficient (or the engine's not all that big.)
XC Skiing (Skating) 1:20:00 [3]
The rest of the ski at Horseshoe. Man, you can fly on level trails on skating skis when it's near zero, even if the climbing is harder than classic. It's finally starting to feel a bit more natural for me. Bash's looking good.
Sunday Jan 1, 2006 #
Strength (Home gym) 45:00 [2]
Workout # 1. Skipped triceps as we have to saw a lot of downed trees later on today.
Snowshoeing long (Trail work) 2:15:00 [1]
We took saw and pruner to all the downed trees on the trails in the Palgrave area. Lots that had bent over and never straightened, and those sawed fairly easily, but the fallen elm trees that were frozen to the ground were a different matter.
Still, chainsaws are for wimps. Now we can ski the trails again, if we get some fresh powder.
Still, chainsaws are for wimps. Now we can ski the trails again, if we get some fresh powder.