Training Log Archive: 'BentIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Note
(rest day)
Really tired Sunday evening- maybe short on sleep, or worked harder than I thought on the skate ski hills (No HRM).
Sunday Mar 30, 2008 #
Orienteering 2:45:00 [2]
shoes: Ecco GTX + Screws
Actual Time 03:20
Snowshoe O-practice with Goose and Bash, revisiting the scene of the crime from last weekend's Hardrock. Much easier to navigate at a slow pace, and I can actually use the contours and terrain instead of just running bearings.
Snowshoe O-practice with Goose and Bash, revisiting the scene of the crime from last weekend's Hardrock. Much easier to navigate at a slow pace, and I can actually use the contours and terrain instead of just running bearings.
Saturday Mar 29, 2008 #
XC Skiing (Skate) 2:07:00
Skiing at Highlands with Bash and Coach LD. Bash sent LD and me on ahead, and let's just say I kept up, and leave it at that.
Actually, LD gave me the tip I was missing to extend my kick stroke, which helped a lot. We skied on the trails a fair bit, but also did some screaming fast crust cruising. Met up with Bash part way, and LD gave us all a good tour of the farm fields in the area- free-range skate skiing at its best.
Actually, LD gave me the tip I was missing to extend my kick stroke, which helped a lot. We skied on the trails a fair bit, but also did some screaming fast crust cruising. Met up with Bash part way, and LD gave us all a good tour of the farm fields in the area- free-range skate skiing at its best.
Friday Mar 28, 2008 #
Running (Commute) 33:00 [3]
shoes: Ecco GTX + Screws
Run to work with Bulletdog on leash for half.
The crust was hard enough to run on in the AM, mostly. Faster pace where the snow's gone.
When I got to the new fence we found a very recently dead deer beside it on the North side. Poor critter must have run into the fence at high speed in the dark, and something gnawed on her hind quarters. Not a coyote kill, as only a bit was eaten.
The crust was hard enough to run on in the AM, mostly. Faster pace where the snow's gone.
When I got to the new fence we found a very recently dead deer beside it on the North side. Poor critter must have run into the fence at high speed in the dark, and something gnawed on her hind quarters. Not a coyote kill, as only a bit was eaten.
Strength (Home Gym) 1:00:00 [2]
Workout #1 + extra shoulder flys- 4 ways.
Thursday Mar 27, 2008 #
XC Skiing (Commute) 35:00 [2]
Easy ski home with the Bulletdog. She gets 25 minutes free-range now.
Wildlife watch- 2 separate Pileated woodpeckers, and about 50 robins digging around in the leaves at our house.
Wildlife watch- 2 separate Pileated woodpeckers, and about 50 robins digging around in the leaves at our house.
Strength (Core) 22:00 [2]
Caron was in an evil mood, despite her lovely smile. One of the nastier core sessions in a while, at least for me.
Yoga 50:00 [1]
Yin-yang-yow! yoga.
Wednesday Mar 26, 2008 #
Strength (Home Gym) 1:00:00 [2]
Workout #3 + extra leg stuff and Mique's shoulder workout.
XC Skiing (Commute +) 45:00 [3]
Surprisingly good ski conditions skiing to work on the waxless skis to see the lovely Leanimal.
I was able to crust-cruise on the fields too, and wish I'd had more time for that.
I was able to crust-cruise on the fields too, and wish I'd had more time for that.
XC Skiing (Commute) 35:00 [3]
Just caught the last glimmers of light on an icy ski home.
Monday Mar 24, 2008 #
XC Skiing (Skate) 1:35:00 [3]
Caledon Crust Cruisers (Bash, Coach LD and me) went out backcountry skate skiing over farm fields, open bush and river floodplain. About 2 cm of powder over an even crust. I even got some nice tele turns in on a well crusted hill.
Unbelievable fresh snow day, clear and -11 this morning.
Unbelievable fresh snow day, clear and -11 this morning.
Strength (Home Gym) 55:00 [2]
Workout #2
Sunday Mar 23, 2008 #
Running 35:00
shoes: Ecco GTX + Screws
I got in a short run around B-ford between meals. First time running on hard flat trail and sidewalk in a lo-o-ong time. I threw in some speed intervals, 2 on, 4 off.
Strength 5:00 [2]
Mique's shoulder dumbell workout. It fixed his nasty shoulder, so let's see if it helps mine.
Saturday Mar 22, 2008 #
Orienteering 1:44:00 [3]
shoes: Ecco GTX + Screws
Hilton Hardrock. (Time's approximate)
I started out running carefully on the crust with snowshoes strapped on my pack. Things went fine to control 4 where I ran into Mique, and as always I orienteer worse with another runner. We were a bit sloppy to 5, allowing Tiny and Nosnhoj to catch up. This was even worse, as we're the same speed but Tiny can nav faster and it would become follow-the-leader, so I stopped at the next control and put on my snowshoes while the lads took off.
Snowshoes weren't really any faster than running, but now I could go wherever I want instead of trying to find firmer tracks, so I did the rest completely solo, eschewing any tracks I found, taking my time and doing a lot of direct bearings for practice. I messed up 10 a bit but nailed the rest quite well, and had a lot more fun.
Thanks to Bender for hanging the flags nice and high, rather than under rocks!
I started out running carefully on the crust with snowshoes strapped on my pack. Things went fine to control 4 where I ran into Mique, and as always I orienteer worse with another runner. We were a bit sloppy to 5, allowing Tiny and Nosnhoj to catch up. This was even worse, as we're the same speed but Tiny can nav faster and it would become follow-the-leader, so I stopped at the next control and put on my snowshoes while the lads took off.
Snowshoes weren't really any faster than running, but now I could go wherever I want instead of trying to find firmer tracks, so I did the rest completely solo, eschewing any tracks I found, taking my time and doing a lot of direct bearings for practice. I messed up 10 a bit but nailed the rest quite well, and had a lot more fun.
Thanks to Bender for hanging the flags nice and high, rather than under rocks!
Friday Mar 21, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #1 + leg stuff.
Hiking 15:00 [1]
(50 min) Nice hike with the dogs. It was early enough that the crust was firm enough to support them. I was mostly OK except when falling through and postholing up to my thighs.
Absolutely beautiful spring day.
Absolutely beautiful spring day.
Wednesday Mar 19, 2008 #
Cycling (Trainer) 1:00:00
Hard ride on the trainer while Boonen and Hosta took off at 37km to go, Mercxx-style and left the rest way behind at the Tour of Flanders. I pounded hard on all the hills, including the 22% cobblestoned "wall".
Strength (Link) 1:00:00 [2]
Link workout. After a hard ride on the trainer, I didn't have all that much zip in the legs for all the squats and things. Some extra hamstring work too.
Monday Mar 17, 2008 #
XC Skiing (Commute) 30:00 [3]
Clatter to work on frozen trails and ruts.
Easier to skate beside the trails on re-frozen snow than to ski in the tracks.
Nasty big fence in now on Palgrave south border, as scheduled.
Believe it or not, it's taken until now for a large group to hike over the ski tracks in Palgrave East. The skiing's been amazing, and might still be good if it softens up a bit.
Easier to skate beside the trails on re-frozen snow than to ski in the tracks.
Nasty big fence in now on Palgrave south border, as scheduled.
Believe it or not, it's taken until now for a large group to hike over the ski tracks in Palgrave East. The skiing's been amazing, and might still be good if it softens up a bit.
XC Skiing (Commute) 38:00 [3]
A sketchy ski home- still icy out and the tracks have shrunk then frozen into ski-grabbing traps in spots.
Strength (Core) 37:00 [2]
Bash had kindly left the Hard Core DVD set up for me.
Sunday Mar 16, 2008 #
XC Skiing 1:33:00
Out at Highlands Nordic with Bash. I was worried about my knee, but in very fast conditions, the hills were way easier than last time. Absolutely great ski day there.
Near the end of the red trail, we saw a group gathered. Turned out to be an older gentleman collapsed at the side of the trail. I was the only one with medical training, but other skiers were doing well to help him. He'd bashed into a post, and was gasping and moaning with pain and could barely speak or respond. Not having angina or heart attack, and not in shock, pulse OK, just a ton of pain and hyperventilating. We got him up into a kid's pulk (Skiing toboggan) until the ski patrol arrived, and tried to slow down his breathing. Once they came, we got him bundled up, on 02 and transported back by snowmobile while I chased on skis. Poor fellow, probably broke his pelvis or strained something badly. I was wondering if he ruptured something, but couldn't tell through his clothes. The ambulance was waiting at the lodge.
After a break, we met Goose and Ms LD, both of whom did crazy-well at the loppet earlier that day. Goose was just a few seconds behind the mighty Almageddon.
We did a final small lap, but weren't really in the mood.
Near the end of the red trail, we saw a group gathered. Turned out to be an older gentleman collapsed at the side of the trail. I was the only one with medical training, but other skiers were doing well to help him. He'd bashed into a post, and was gasping and moaning with pain and could barely speak or respond. Not having angina or heart attack, and not in shock, pulse OK, just a ton of pain and hyperventilating. We got him up into a kid's pulk (Skiing toboggan) until the ski patrol arrived, and tried to slow down his breathing. Once they came, we got him bundled up, on 02 and transported back by snowmobile while I chased on skis. Poor fellow, probably broke his pelvis or strained something badly. I was wondering if he ruptured something, but couldn't tell through his clothes. The ambulance was waiting at the lodge.
After a break, we met Goose and Ms LD, both of whom did crazy-well at the loppet earlier that day. Goose was just a few seconds behind the mighty Almageddon.
We did a final small lap, but weren't really in the mood.
Saturday Mar 15, 2008 #
Note
Great biking movie:
We went to the Banff Film Festival last night. Amongst other great films, we saw a 55 minute version of 24 Solo, which follows Chris Etough, a rider trying to win the world 24 hour solo mountain bike title.
It's really well produced, beautifully filmed with a great soundtrack, and a gripping story.
Here's the preview:
http://www.youtube.com/watch?v=11oqeJFmeCg
We went to the Banff Film Festival last night. Amongst other great films, we saw a 55 minute version of 24 Solo, which follows Chris Etough, a rider trying to win the world 24 hour solo mountain bike title.
It's really well produced, beautifully filmed with a great soundtrack, and a gripping story.
Here's the preview:
http://www.youtube.com/watch?v=11oqeJFmeCg
XC Skiing 50:00 [3]
Classic skiing on the waxless boards around Palgrave West.
Great spring conditions. Limbo-ski required on the Charlevoix hill, slow going where the sun's softened the snow, but very good in the shade.
2 lanes are working the best ever!
Great spring conditions. Limbo-ski required on the Charlevoix hill, slow going where the sun's softened the snow, but very good in the shade.
2 lanes are working the best ever!
Snowshoeing 1:10:00 [3]
shoes: Ecco GTX + Screws
Snowshoe run with Bash down the HVHT. Some deep trail breaking, but also lots of older tracks. I thought I saw Slowrunner's tracks, and sure enough we met her with Lexie.
Running 1:10:00 [3]
shoes: Ecco GTX + Screws
Run back up the HVHT. Even running in our snowshoe tracks it was hard work. I pushed hard up the hills, easier on the rest. My knee held out, but I could feel it. Missed the Bulletdog!
Friday Mar 14, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #3
Snowshoeing 20:00 [1]
(40 min) Hiked the hounds. Heavy going for them.
Bulletdog had 12 minutes off leash today.
Bulletdog had 12 minutes off leash today.
Thursday Mar 13, 2008 #
Strength (Core) 25:00 [2]
Core class with Bash.
Yoga 50:00 [1]
Caron's yoga class. Lots of hamstring stretching today.
Wednesday Mar 12, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #2 + extra leg stuff.
XC Skiing (Commute +) 40:00 [3]
Wow, conditions are an absolute 10 / 10. Great tracks, brilliant sunshine, a couple of cm of fresh pow. I did an extra loop in Palgrave West.
Crossing over from Palgrave to Reddington I ran into a TRCA fellow, who told me they're fencing off that side of the conservation area tomorrow, cutting off my commute. Hope they leave me a gate.
Crossing over from Palgrave to Reddington I ran into a TRCA fellow, who told me they're fencing off that side of the conservation area tomorrow, cutting off my commute. Hope they leave me a gate.
XC Skiing (Commute) 32:00 [3]
Fast conditions in slightly frozen tracks home. As advertised, there's a huge mess where they ran a bulldozer along the trail to install fence posts.
Tuesday Mar 11, 2008 #
Snowshoeing (Commute) 40:00 [2]
Skipped a great ski to snowshoe the Bulletdog to work. Also great, clear and -12C. Some heavy trail breaking, and Bulletdog got her 10 minutes of freedom.
XC Skiing (Commute +) 40:00 [3]
I took a longer route home after a tiring day, with a fair bit of new trail breaking. Sections of Palgrave are like skiing in trackset snow the trails are so good.
Monday Mar 10, 2008 #
XC Skiing (Commute) 1:10:00 [3]
Breaking trail to work at -20 in great snow. The way back was in excellent tracks but it was now -2 and sunny so my wax was useless. Slow going but still a beautiful trip home.
Near home I saw some funny parallel marks in the snow, where some wee beastie's track ended. Mystery solved when I saw a Great Horned Owl take off from a nearby tree. More wing-prints nearby.
Near home I saw some funny parallel marks in the snow, where some wee beastie's track ended. Mystery solved when I saw a Great Horned Owl take off from a nearby tree. More wing-prints nearby.
Sunday Mar 9, 2008 #
Snowshoeing race (Thomass Stars) 54:00
(injured)
Deep snow so we used snowshoes on Nick's course.
I messed up the first box with a parallel error and went way past B to E, but went OK on the second map and ended up 8th somehow, between Phatty, Tiny and LeAnimal.
I felt the knee but it wasn't too bad. The brain was more of a handicap.
I messed up the first box with a parallel error and went way past B to E, but went OK on the second map and ended up 8th somehow, between Phatty, Tiny and LeAnimal.
I felt the knee but it wasn't too bad. The brain was more of a handicap.
XC Skiing (Skate) 1:09:00 [3]
Hilton falls. Soft snow and a lot of footprints made for some heavy going, but still a wonderful day out.
Running warm up/down 10:00 [1]
Saturday Mar 8, 2008 #
Strength (Home gum) 1:00:00 [2]
Workout #1. I rebuilt my ski map board between sets with much stronger material. (It broke in the Snowgaine.)
Snowshoeing (Snowshoeing) 20:00 [2]
Out with Bash and the beasties. Bulletdog got 7 minutes of free range deep snow floundering.
XC Skiing 2:20:00 [3]
Nice ski with Bash in Palgrave, breaking deep snow in a howling storm. Love it! Some good pics on Bash's log.
I discovered that zip ties don't work in cold- the little catches shatter.
I discovered that zip ties don't work in cold- the little catches shatter.
Friday Mar 7, 2008 #
Hiking 20:00 [2]
What was supposed to be an easy stroll on the crust with the hounds turned into a knee-deep postholing session. Probably zone 3 actually.
Bulletdog had her 6 minutes of off-leash freedom.
Bulletdog had her 6 minutes of off-leash freedom.
XC Skiing 50:00 [3]
Palgrave West and the Charlevoix trail. The forecast snow's behind sched. Varied from nice powder to "Ayeeee" suicidal crust on some hills with sharp turns.
Note
(injured)
Visited Thumbs-of-Death. Since the weekend incident, the knee hasn't been too bad, and T of D couldn't seem to replicate the pain. Until he moved my Fibula, where it connects with the Femur. Yep, that's the spot all right- locked right up, and I got my money's worth of pain, in the best way. Probably too much running on a surface sloping left, like the side of the road.
Thursday Mar 6, 2008 #
Note
Here's one for LeAnimal, Slice and Dogrunner.
Snowshoeing (Commute) 39:00 [3]
Took one for the team today- Great ski trails but Bulletdog's finally allowed to walk to work so I broke trail for her on snowshoes, even though my knee'd rather ski.
She's allowed 5 minutes of free range dog time now, which she *loved*.
She's allowed 5 minutes of free range dog time now, which she *loved*.
Wednesday Mar 5, 2008 #
Strength (Link +) 1:00:00 [2]
K/O's Link workout, plus some extra leg strength work, and also the nastiest part of the Hard Core workout.
XC Skiing (Commute) 39:00 [3]
(injured)
Yeah! More mid-shin powder to break trail through. What an amazing winter!
My knee was a bit dicey while slogging, so I'll take it easier on the way home. The trail will be broken by then anyway.
My knee was a bit dicey while slogging, so I'll take it easier on the way home. The trail will be broken by then anyway.
XC Skiing (Commute +) 35:00 [2]
Easy ski home by headlamp. Excellent conditions in the woods, sun-crusted tracks in the open. Knee was fine when not breaking trail.
Tuesday Mar 4, 2008 #
Snowshoeing (Commute) 45:00 [1]
(injured)
An easy clatter home with T-dog on the crust. She had me jogging at times, and the knee wasn't too bad.
Funny sort of relapse- It actually seemed to get better throughout the last 4 hours of the Snowgaine and isn't bad to walk on now. I doubt I can run roads yet.
Funny sort of relapse- It actually seemed to get better throughout the last 4 hours of the Snowgaine and isn't bad to walk on now. I doubt I can run roads yet.
Sunday Mar 2, 2008 #
XC Skiing (CNYO Snowgaine) 7:25:00 [3]
(injured)
Day 2. See Bash's log for great pics.
A perfect sunny day with fresh powder everywhere. We had to start 33 minutes late due to penalty. I was limping to the car, and couldn't run a step so we took waxless skis today, even though many roads were now plowed and sanded.
Skiing started out OK on the flats, but as soon as we started breaking trail my knee hurt so much I was ready to hurl. Bash broke trail and I staggered behind. We were paying more attention to a bailout plan than nav, and had a couple of very messy controls with dumb errors, more in tourist mode. I found I could double pole along well on the snowmobile trail, and after a while could do an old-man shuffle ski with straight legs up hills so we decided to try a few more. After a few hours and a ton of advil the pain was less, and I could get ahead of Bash instead of schlepping behind. Every few minutes I'd kneel in the snow to ice the knee.
Even injured, the skiing was faster than snowshoeing/jogging, and we started knocking off controls pretty well on a plan B route. We saw that the Bobkittens were having a great day on skis over an hour ahead of us, and the skiing was absolutely fantastic despite the knee, in bright sun, no wind and snow-covered trees.
We made it down to a road and walked in the last 2km, only to find that RF had finished ages ago and won overall! They had used snowshoes and no poles- amazing. The mighty Bobkittens were 2nd, we were 4th and Salomon 5th. Not a bad showing from Canada.
Despite all the suffering, it was still a lot of fun, and a good road trip with our buddies.
A perfect sunny day with fresh powder everywhere. We had to start 33 minutes late due to penalty. I was limping to the car, and couldn't run a step so we took waxless skis today, even though many roads were now plowed and sanded.
Skiing started out OK on the flats, but as soon as we started breaking trail my knee hurt so much I was ready to hurl. Bash broke trail and I staggered behind. We were paying more attention to a bailout plan than nav, and had a couple of very messy controls with dumb errors, more in tourist mode. I found I could double pole along well on the snowmobile trail, and after a while could do an old-man shuffle ski with straight legs up hills so we decided to try a few more. After a few hours and a ton of advil the pain was less, and I could get ahead of Bash instead of schlepping behind. Every few minutes I'd kneel in the snow to ice the knee.
Even injured, the skiing was faster than snowshoeing/jogging, and we started knocking off controls pretty well on a plan B route. We saw that the Bobkittens were having a great day on skis over an hour ahead of us, and the skiing was absolutely fantastic despite the knee, in bright sun, no wind and snow-covered trees.
We made it down to a road and walked in the last 2km, only to find that RF had finished ages ago and won overall! They had used snowshoes and no poles- amazing. The mighty Bobkittens were 2nd, we were 4th and Salomon 5th. Not a bad showing from Canada.
Despite all the suffering, it was still a lot of fun, and a good road trip with our buddies.
Saturday Mar 1, 2008 #
Snowshoeing race (CNYO Snowgaine) 4:11:00 [3]
shoes: Ecco GTX + Screws
Day 1
Bash and I headed down in heavy snow piled in the Bullfrog van with Salomon (LeAnimal and Phatty), Running Free (Millhouse and DR) and the Bobkitten Slice (who met Dogrunner there).
30 minutes with maps went fast. Bash and I were undecided on skis vs snowshoes but went with the latter due to lots of roads on our planned route.
Nav went well, and we ended up on RF's trail for quite a while. We met up with the Bobkittens too part way through. Great snowshoeing with poles, but also long sections of running on roads in blizzard conditions, which was going fine- at first. It turns out that skis would have been far better, as you could ski all the roads, and the terrain wasn't too hilly.
Up at the far North end of the map at around 5.5 hours, my bad knee suddenly gave out and I could only run 25 paces every now and then, eating advil. This put us behind sched, and we had to skip our planned controls on the way home and just suffer-fest it back as fast as we could for the last 2 hours with no more points on a long snowy road that was maybe a little faster without snowshoes, but hard work.
Came in with RF 11 minutes late, so 33 minute penalty tomorrow. They had a big day, hit more controls than us on the way home and cleared the NW section.
Bash and I headed down in heavy snow piled in the Bullfrog van with Salomon (LeAnimal and Phatty), Running Free (Millhouse and DR) and the Bobkitten Slice (who met Dogrunner there).
30 minutes with maps went fast. Bash and I were undecided on skis vs snowshoes but went with the latter due to lots of roads on our planned route.
Nav went well, and we ended up on RF's trail for quite a while. We met up with the Bobkittens too part way through. Great snowshoeing with poles, but also long sections of running on roads in blizzard conditions, which was going fine- at first. It turns out that skis would have been far better, as you could ski all the roads, and the terrain wasn't too hilly.
Up at the far North end of the map at around 5.5 hours, my bad knee suddenly gave out and I could only run 25 paces every now and then, eating advil. This put us behind sched, and we had to skip our planned controls on the way home and just suffer-fest it back as fast as we could for the last 2 hours with no more points on a long snowy road that was maybe a little faster without snowshoes, but hard work.
Came in with RF 11 minutes late, so 33 minute penalty tomorrow. They had a big day, hit more controls than us on the way home and cleared the NW section.
Running 4:00:00 [3]
shoes: Ecco GTX + Screws
Run portion of the Snowgaine. Running on snowy roads with full pack & snowshoes on back. Some very soft surface, some firm.