Training Log Archive: 'BentIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
Running 30:00 [2]
shoes: NB MT 101
A little trot with Bash around Hagley park right outside our HQ. Feels good to run in shorts.
Strength 15:00 [2]
Some foothab and kneehab, and some pushups etc. Also got in a measly 14 pull-ups when we found some hanging handles and had of course had to try- but fully clothed with cargo pockets jammed with heavy stuff. At least I got in more than Frankenjack- last time I'll ever out do him on anything I suspect.
Thursday Jan 27, 2011 #
XC Skiing (Commute) 55:00 [3]
Warm-ish, excellent conditions. Bulletdog looks like a greyhound!
Very grippy on the way home- I skied up the steep hill I normally have to de-ski and boot up.
There should be plenty of skiing left when we return.
Very grippy on the way home- I skied up the steep hill I normally have to de-ski and boot up.
There should be plenty of skiing left when we return.
Wednesday Jan 26, 2011 #
Strength (Home) 1:00:00 [3]
OK, no time to finish the full 20 pull-up program, so I had to give 'er today.
Last time I tried 15 good-form pull-ups they were hard.
Dropped down to my target weight and stripped down to shorts, and gave it a shot. The first 15 were easy, the last few not so much, but mission accomplished.
Foot/ kneehab and workout 3 too.
Now a few weeks off strength training while in NZ, then back to my regular workouts- no more 100 pushups or 20 pullups.
Last time I tried 15 good-form pull-ups they were hard.
Dropped down to my target weight and stripped down to shorts, and gave it a shot. The first 15 were easy, the last few not so much, but mission accomplished.
Foot/ kneehab and workout 3 too.
Now a few weeks off strength training while in NZ, then back to my regular workouts- no more 100 pushups or 20 pullups.
XC Skiing (Commute +) 1:20:00 [3]
Extra hills on the way to work today- might as well as the snow was pretty grippy. Feeling pretty fit- running up the hills on skis doesn't wind me right now.
Took a slightly longer way home too- I'm gonna miss the skiing while in NZ>
Took a slightly longer way home too- I'm gonna miss the skiing while in NZ>
Tuesday Jan 25, 2011 #
Note
OK, signed up for Storm The Trent elite solo.
I have no idea if I'll be at racing speed by then, but at least I won't have to worry about slowing down any teammates if I'm not at 100%.
Unfortunately I won't be able to race with Bash yet if she goes to APEX, but I sure hope I can round up a team for WT.
I have no idea if I'll be at racing speed by then, but at least I won't have to worry about slowing down any teammates if I'm not at 100%.
Unfortunately I won't be able to race with Bash yet if she goes to APEX, but I sure hope I can round up a team for WT.
XC Skiing (Commute +) 1:10:00 [3]
Warmer today- near zero on the way home. Bulletdog's not quite as bullet-y after several days of hard outings. We saw a big pair of deer in the AM and again on the way home. B-dog was alert, but didn't chase them- such a well-behaved hound.
Monday Jan 24, 2011 #
XC Skiing (Commute) 30:00 [3]
Beautiful morning, -25 and no wind. Too cold for the hound though. Need to ski off some veggie haggis.
XC Skiing (Commute +) 40:00 [3]
Snow falling, -11 and still light for part of my commute- perfect!
Sunday Jan 23, 2011 #
Strength (Home Gym ) 50:00 [3]
Foot/ kneehab, workout 1 and 10-14-12-11-9-13 pull-ups.
That''s it- no time for the final workout, I'll just see how many I can do Wednesday.
That''s it- no time for the final workout, I'll just see how many I can do Wednesday.
XC Skiing 1:30:00 [3]
-20C, sunny and no wind- perfect day for an EFI tour of Palgrave West with Bulletdog. Some good tracks, some untracked trail, some bushwhacking, but good snow throughout.
Saturday Jan 22, 2011 #
11 AM
XC Skiing 1:08:52 13.64 km (11.9 kph) +126m
ahr:163 max:181
Thought I'd try out Albion Hills today.
Sticks and stones may break my bones- and they're terrible for ski bases too. They shouldn't try and groom when they're on dirt.
Some parts were good and quick, others so awfully groomed I had to de-ski and walk. I did the skate loop also on my classic skis- no classic tracks but also no rocks.
Sticks and stones may break my bones- and they're terrible for ski bases too. They shouldn't try and groom when they're on dirt.
Some parts were good and quick, others so awfully groomed I had to de-ski and walk. I did the skate loop also on my classic skis- no classic tracks but also no rocks.
3 PM
XC Skiing 1:15:00 [3]
Out with Bulletdog for an easier but much nicer trip around Palgrave East.
Few decent tracks, but much better snow than Albion. The pooch is collapsed beside me on the couch right now.
Few decent tracks, but much better snow than Albion. The pooch is collapsed beside me on the couch right now.
Friday Jan 21, 2011 #
XC Skiing 40:00 [3]
Running errands, so just a short but quick ski with Bulletdog.
Strength 30:00 [3]
Kneehab, foothab, and just a bit of home gym work + 6-7-8-9-13 pullups.
I'm at the start of week 6 on the program, but will be leaving for NZ before I'm finished, so I'll have to cut it short and see how it goes later this week.
I'm at the start of week 6 on the program, but will be leaving for NZ before I'm finished, so I'll have to cut it short and see how it goes later this week.
Thursday Jan 20, 2011 #
XC Skiing (Commute) 30:00 [3]
Cold one this AM, so I had to outfit Bulletdog in boots and coat so my patients wouldn't have me lynched. She tried to lose one boot but otherwise was fine. Fast skiing!
Wednesday Jan 19, 2011 #
Strength (Link+) 1:00:00 [3]
Hard link workout + knee/foothab between sets, and 7-9-10-11-12 pull-ups.
Knee's a bit sore from Sunday and yesterday's trot.
Knee's a bit sore from Sunday and yesterday's trot.
XC Skiing (Commute +) 40:00 [3]
Even with the metal-edged crustbuster skis I took it cautiously in fast crusty conditions, but did a bit extra on flat trails.
XC Skiing 30:00 [3]
Skiing's a little better tonight- had the mega-light on full blast for the downhills.
Tuesday Jan 18, 2011 #
Running (Commute) 27:00 [3]
shoes: Icebugs Gryllo Green
Soggy slog in the drizzling rain. I wimped out and got a drive home.
Monday Jan 17, 2011 #
XC Skiing (Commute) 30:00 [3]
Brisk ski in. -22C's a little cold for Bulletdog so I abandoned her- poor dog had to stay home by the fire with T-dog. If it wasn't a commute I'd have gotten out the boots and coat for her.
Trails are in fantastic shape right now- someone's set great tracks over the weekend.
Trails are in fantastic shape right now- someone's set great tracks over the weekend.
XC Skiing (Commute +) 45:00 [3]
Extra on the way home before it rains tomorrow. This morning's tracks have been tromped out already, but still excellent skiing. Bash dropped Bulletdog off for the ski home too.
Sunday Jan 16, 2011 #
Note
Knee's not too bad today- Woo-hoo! Best it's been after running for a year.
Got the Garmin-to-attackpoint-download HR zones fixed thanks to Ken Walker Jr's help- the guy's a genius.
Got the Garmin-to-attackpoint-download HR zones fixed thanks to Ken Walker Jr's help- the guy's a genius.
Strength (Home Gym) 50:00 [2]
Workout 3 + kneehab & 10-8-10-8-10 pull-ups. Mid way through week 5 of 6, but 20 is gonna be very hard.
Saturday Jan 15, 2011 #
9 AM
XC Skiing 1:34:33 17.04 km (10.8 kph) +333m
ahr:154 max:183
Classic skiing with Harps at Scenic Caves, and a second short outing with Bash.
She and Dee were on skate skis. Also saw Logie, G-stix, PJ and The Riddler.
Perfect conditions on great trails! GPS adjusted for stopped time.
She and Dee were on skate skis. Also saw Logie, G-stix, PJ and The Riddler.
Perfect conditions on great trails! GPS adjusted for stopped time.
1 PM
Snowshoeing (Orienteering) 1:04:24 5.88 km (10:57 / km) +196m 9:23 / km
ahr:169 max:186
Icebreaker- G-stix set a solid course which nobody was even close to cleaning.
I was able to run almost all of it due to the low-impact snow!
I tried not to use the existing trails where I didn't like the line they took- it seemed a lot went over every possible hill, while I skirted around. Tarno started shortly behind me, so I took different routes from him too.
I was the first one to bushwack into the thick bush leading to 102, but used the contours to hit it right on, although the guys who followed me got lost for 45 minutes. Ran out of time and had to hammer it back alone, but the hit deep unbroken snow on the "roads", and had to pound down the final straight after Tarno. I did have a 4.5 minute penalty, but I was pleased that my knee wasn't too bad, and Tarno didn't drop me in the final run where I was doing 4.0-5.5 min kms. So great to be able to do this- let's see how I feel tomorrow.
Harps took the victory, with a well-planned 20 more points than me and only 1 minute penalty.
I was able to run almost all of it due to the low-impact snow!
I tried not to use the existing trails where I didn't like the line they took- it seemed a lot went over every possible hill, while I skirted around. Tarno started shortly behind me, so I took different routes from him too.
I was the first one to bushwack into the thick bush leading to 102, but used the contours to hit it right on, although the guys who followed me got lost for 45 minutes. Ran out of time and had to hammer it back alone, but the hit deep unbroken snow on the "roads", and had to pound down the final straight after Tarno. I did have a 4.5 minute penalty, but I was pleased that my knee wasn't too bad, and Tarno didn't drop me in the final run where I was doing 4.0-5.5 min kms. So great to be able to do this- let's see how I feel tomorrow.
Harps took the victory, with a well-planned 20 more points than me and only 1 minute penalty.
Friday Jan 14, 2011 #
XC Skiing 51:00 [3]
Nice ski with Bash and Doggie Ga-Ga, who was going ballistic with excitement to ski with us both.
Strength 50:00 [2]
Part of workout 2, including 5-7-8-9-10 pull-ups, knee/ foothab, and part of the Hard Core DVD with Bash.
Thursday Jan 13, 2011 #
XC Skiing (Commute +) 1:10:00 [3]
Snow! -15! Perfect!
Wednesday Jan 12, 2011 #
Strength (Home Gym) 1:00:00 [2]
Workout 1 plus foothab/kneehab & 10-8-7-6-10 pull-ups. Surprisingly hard- the wider grip seems a lot harder for me than my close-grip chin-up.
XC Skiing (Commute) 30:00 [3]
Not For Princesses commute- strong cold headwind and blowing snow under a frigid crescent moon. The valiant hound didn't care.
Nice ski conditions though.
Nice ski conditions though.
11 AM
XC Skiing (Commute +) 47:02 3.97 mi (5.1 mph) +54m
ahr:149 max:173
A little fresh pow and the skiing's much better. Slower going but nice.
I wore the Garmin with HRM this time, and will update when I download at home- I suspect my HR is higher than I think when breaking trail.
Extra rations for Bulletdog today- she worked hard!
Note- uploaded the data- yep, HR's up there. It's a good workout!
I wore the Garmin with HRM this time, and will update when I download at home- I suspect my HR is higher than I think when breaking trail.
Extra rations for Bulletdog today- she worked hard!
Note- uploaded the data- yep, HR's up there. It's a good workout!
Tuesday Jan 11, 2011 #
XC Skiing (Commute) 1:00:00 [3]
Conditions were better than I expected on a thin but fairly hard base.
Sunday Jan 9, 2011 #
Snowshoeing 15:00 [2]
Short jaunt with Crash & Skyerocket after- my knee felt fine for this short outing and it was too nice to head back. I swear we have snowshoes on!
Strength (Link +) 50:00 [2]
Link workout + 5 sets of pulldowns, and foot/ kneehab.
9 AM
XC Skiing 1:29:58 1.77 km (1.2 kph) +12m
ahr:142 max:159
Crash and I carpooled to Dufferin Forest. I skied, while she and Skyerocket snowshoed. I wore the Garmin with HRM strap, but the battery died after only 11 minutes.
A great ski- some bushwhacking, some untracked trails, lots of perfect groomed classic. I went in after and bought a ticket.
A great ski- some bushwhacking, some untracked trails, lots of perfect groomed classic. I went in after and bought a ticket.
Saturday Jan 8, 2011 #
XC Skiing 55:00 [3]
Bulletdog and I headed out on Quest for Snow up in Glen Haffy. Skied as much as the light snow over no base allowed- there was much more snow in Toronto but I didn't have my skis there. Oh well, what's a gouge or two in the base- better than sitting at home on a nice sunny winter day.
Friday Jan 7, 2011 #
Strength (Home gym) 50:00 [2]
Workout 2 plus 8-8-8-9-10 pull- ups
XC Skiing (Ski- O) 2:15:00 [2]
Took my backcountry skis with the big stomper boots along with the birthday bulletdog and skied over to take down the scrabble -o controls. I bushed my skis and hiked in to the CPs, which worked well even with marginal snow.
Thursday Jan 6, 2011 #
Strength (Core) 20:00 [2]
The nastiest bits of the Hard Core workout. Also did foothab/ kneehab.
Wednesday Jan 5, 2011 #
Strength (Home Gym) 1:00:00 [2]
Solid workout #1 plus some extras. Creeping up to 11 pull-ups on the last set of 5.
Running (Pole run/hike) 45:00
shoes: Icebugs Gryllo Green
Knee's not perfect from yesterday, so I took the poles and did an easy jog/walk. Too sunny out to drive.
Running 30:00
shoes: Icebugs Gryllo Green
Easy jog/hike home with poles.
Tuesday Jan 4, 2011 #
Running (Commute) 27:00 [3]
shoes: Icebugs Gryllo Green
Short route to work. Run went pretty well.
Running 35:00
shoes: Icebugs Gryllo Green
Uh, knee felt it a bit from the AM, so lots of active warmup and dynamic stretching, then a jog/hike home on the longer but nicer route.
Monday Jan 3, 2011 #
Strength (Home Gym) 40:00 [2]
Part of workout 3, plus extra pulldown sets.
XC Skiing (Classic) 1:30:00
Up to Highlands in Quest for Snow. Trails were great- fast classic conditions.
My skis were good, and I'm finally getting in decent enough shape that I can run up all the hills.
Bash had her slower waxless skis for the first loop so we skied separately, but she put on the skating gear and brought the pain for the second shorter loop.
My skis were good, and I'm finally getting in decent enough shape that I can run up all the hills.
Bash had her slower waxless skis for the first loop so we skied separately, but she put on the skating gear and brought the pain for the second shorter loop.
Sunday Jan 2, 2011 #
Cycling 1:25:00 [3]
Nice ride around the Dundas Valley with Hammer, Baloney and Lefty, while the runners did the waterfall tour.
Some nice hard-frozen trails, a little rocky singletrack, and a pit-stop at The Domestique for a great coffee and restraint at the fresh-out-of-the-oven goodies, since we had a nice feed at the Hottage after.
Bipeds and Quadrupeds enjoyed the party- thanks Traveloney and Trix!
Some nice hard-frozen trails, a little rocky singletrack, and a pit-stop at The Domestique for a great coffee and restraint at the fresh-out-of-the-oven goodies, since we had a nice feed at the Hottage after.
Bipeds and Quadrupeds enjoyed the party- thanks Traveloney and Trix!
Saturday Jan 1, 2011 #
Cycling (trainer) 1:10:00 [2]
Joined Bash for an interesting show on coffee.