Training Log Archive: 'BentIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
Note
Clinic on inner tube leaping by yours truly. Great pics by Mique.
Click on the link, then hit "next image" for the next 9 pics.
Yes, I ended up floating in the tube perfectly.
Another childhood skill I demo'ed at this race.
http://mikewasthere.zoomphoto.ca/viewphoto/16826-8...
http://mikewasthere.zoomphoto.ca/viewphoto/16826-8...
Click on the link, then hit "next image" for the next 9 pics.
Yes, I ended up floating in the tube perfectly.
Another childhood skill I demo'ed at this race.
http://mikewasthere.zoomphoto.ca/viewphoto/16826-8...
http://mikewasthere.zoomphoto.ca/viewphoto/16826-8...
Cycling (Commute) 1:10:00 [3]
No dog, so I braved the forecast and managed to get in a nice tour de Palgrave NE between storms. Almost drowned crossing the street to pick up my lunch.
Monday Jul 30, 2012 #
Cycling (Commute) 45:00 [2]
Easy commute with BZdog.
Sunday Jul 29, 2012 #
Strength 15:00 [1]
Just a little kneehab/foothab while watching Olympics.
Only thing sore from the race is my glute where I sit on the muscle while biking. Knee's not bad.
Only thing sore from the race is my glute where I sit on the muscle while biking. Knee's not bad.
Saturday Jul 28, 2012 #
Event: RockstAR Adventure Race
Adventure Racing race 7:38:00 [3]
RockstAR with Pat-hectic.
Best conditions ever for this race- least mud and FDFs ever, perfect temps.
The initial bike ride went well- PH did far better than advertised. He was a touch cautious on the singletrack, but on the roads I stitched up on the climbs while he was blasting on. We were in a pack of 6 riders, just behind the 3 lead teams, and just dropped them at the end.
We had decided to start North and portage to the Northern end, getting the CPs there but dropping one 80 pointer that was a long way out. We hit the diving CP first, and PH was out in no time.
The plan worked well, but I was still stitched up on the portage so couldn't run it at more than a shuffle.
PH's nav was solid and I started feeling better about 2 hours in, so we got our run speed up. I ran the portage back much faster too.
Back to Bark Lake, and down to the Inner tube section, which PH scorched while I demo'ed the flying leap launch technique to the CP staff.
Back to the hub for mandatory 4-6 PM check-in, then off to the slingshot.
I was able to nail that, then we ran solidly around the Southern CPs.
We went up the East side and got 2 of the 3CPs there, but dropped a 50 on a suspect trail as time was getting low. (We could have gotten it)
Finished up with 1830 points, 4th overall behind Harps/Relentless who cleared the course with time to spare, then Logie/Ryddler and Beowulf, exactly as expected.
All those teams didn't portage but ran the entire North end. If we'd done that we may have been on the podium, but we had more great paddling vs FDFs and running dodgy ATV trails.
PH and I were very well matched on the run once I settled in. He was solid on the nav, while I was the logistics and paddle guy, so we made a very good team.
As always, STORM runs an exquisite event.
Best conditions ever for this race- least mud and FDFs ever, perfect temps.
The initial bike ride went well- PH did far better than advertised. He was a touch cautious on the singletrack, but on the roads I stitched up on the climbs while he was blasting on. We were in a pack of 6 riders, just behind the 3 lead teams, and just dropped them at the end.
We had decided to start North and portage to the Northern end, getting the CPs there but dropping one 80 pointer that was a long way out. We hit the diving CP first, and PH was out in no time.
The plan worked well, but I was still stitched up on the portage so couldn't run it at more than a shuffle.
PH's nav was solid and I started feeling better about 2 hours in, so we got our run speed up. I ran the portage back much faster too.
Back to Bark Lake, and down to the Inner tube section, which PH scorched while I demo'ed the flying leap launch technique to the CP staff.
Back to the hub for mandatory 4-6 PM check-in, then off to the slingshot.
I was able to nail that, then we ran solidly around the Southern CPs.
We went up the East side and got 2 of the 3CPs there, but dropped a 50 on a suspect trail as time was getting low. (We could have gotten it)
Finished up with 1830 points, 4th overall behind Harps/Relentless who cleared the course with time to spare, then Logie/Ryddler and Beowulf, exactly as expected.
All those teams didn't portage but ran the entire North end. If we'd done that we may have been on the podium, but we had more great paddling vs FDFs and running dodgy ATV trails.
PH and I were very well matched on the run once I settled in. He was solid on the nav, while I was the logistics and paddle guy, so we made a very good team.
As always, STORM runs an exquisite event.
Thursday Jul 26, 2012 #
Note
Bah, first day being tracked as a bike commuter by Walk-n-Roll Peel, and forecast is torrential thunderstorms.
Bash was kind enough to pick up my GPS tracker yesterday, as ironically it wasn't available for me to ride over and get in the AM.
http://walkandrollpeel.ca/news-ideas/we-need-you.h...
Bash was kind enough to pick up my GPS tracker yesterday, as ironically it wasn't available for me to ride over and get in the AM.
http://walkandrollpeel.ca/news-ideas/we-need-you.h...
Wednesday Jul 25, 2012 #
Cycling 2:00:00
Ride to Palgrave to meet Coach LD, then to Gore Rd. to pick up C&H Huet, then back up to Tottenham for iced mocas and goodies, and back on some quiet but hilly roads.
Great little Destination ride with good company. Easy ride out there, but Coach is mighty on the hills, and CH is fast on the road.
Not bad for a work day morning!
Great little Destination ride with good company. Easy ride out there, but Coach is mighty on the hills, and CH is fast on the road.
Not bad for a work day morning!
Tuesday Jul 24, 2012 #
Cycling 25:00 [2]
Cool enough to bike in with a pre-soaked Bazingadog.
FDFs all over the poor guy, but he thinks it's totally worth it to get a decent run in.
FDFs all over the poor guy, but he thinks it's totally worth it to get a decent run in.
Cycling (Commute+) 55:00 [3]
Bash picked up the pooch so I did a tour of Palgrave NE on the way home.
Monday Jul 23, 2012 #
Running (Commute) 53:00 [2]
shoes: Salomon FellCross
Run in to work. My bad knee is surprisingly not bad from some high intensity stuff on the weekend.
Outside of left foot sore after running home at easy pace.
Outside of left foot sore after running home at easy pace.
Sunday Jul 22, 2012 #
12 PM
Cycling 23:07 6.72 km (17.4 kph) +71m
ahr:129 max:151
Ride with Coach Bash to her interval hill on Coolihans.
Cycling hills 1:05:09 21.2 km (19.5 kph) +551m
ahr:151 max:182
1KM hill intervals with Bash up Coolihans to the entry of Glen Haffy and back.
Bash did 5 laps, and I chased her on my 6th but came up about 100M short.
5:54
5:29
5:39
5:50
5:48
5:20 (Chasing Bash)
Legs were pretty pissweak to start, but warmed up OK.
Supposed to be a fairly easy ride home, but Bash kept attacking on the hills, forcing me to stamp out my authority on the pedals.
Bash did 5 laps, and I chased her on my 6th but came up about 100M short.
5:54
5:29
5:39
5:50
5:48
5:20 (Chasing Bash)
Legs were pretty pissweak to start, but warmed up OK.
Supposed to be a fairly easy ride home, but Bash kept attacking on the hills, forcing me to stamp out my authority on the pedals.
1 PM
Paddlng (erg) 30:00 [2]
Saturday Jul 21, 2012 #
8 AM
Running 34:30 [4] 6.54 km (5:16 / km) +41m 5:07 / km
shoes: Brooks True Grit Red
Run with Ursula from our place down to Bolton. This section was from the house to the start of the HVHT. Legs took a little while to warm up after the solid ride yesterday.
Running 1:33:02 [3] 16.04 km (5:48 / km) +110m 5:36 / km
shoes: Brooks True Grit Red
Solid run with Ursula down to downtown Bolton. Nice day, good pace, we arrived a lot earlier than I expected- I should have added more distance in Palgrave.
We both set a solid pace when we were out front, but Urs put the hammer down in the final few meters and dropped me in the sprint!
Fastest I've run this trail I think.
Smoothies and iced mocha at the Arches cafe in Bolton.
We both set a solid pace when we were out front, but Urs put the hammer down in the final few meters and dropped me in the sprint!
Fastest I've run this trail I think.
Smoothies and iced mocha at the Arches cafe in Bolton.
Friday Jul 20, 2012 #
Strength 1:00:00 [2]
Workout 2 + KB and pull-ups.
10 AM
Cycling 2:23:44 33.19 km (13.9 kph) +317m
ahr:139 max:174
To Albion with Coach LD for an EFI ride. Trails are dry and some treacherous sandy bits, but on a gorgeous summer day with no humidity in perfect conditions and empty trails who cares? We even did some side trails that aren't on the main ride to go back for a loop we missed.
Fantastic ride, really had the best legs of the year today, and LD is also sitting on some good form as Paul Sherwen would say.
Also stuffed our faces with raspberries. Fooyah to gels!
GPS Track to follow.
Fantastic ride, really had the best legs of the year today, and LD is also sitting on some good form as Paul Sherwen would say.
Also stuffed our faces with raspberries. Fooyah to gels!
GPS Track to follow.
Thursday Jul 19, 2012 #
Running 55:00
shoes: Brooks True Grit Red
Solid run in with BZdog in the cool AM. The pooch went nuts when he found Mr. Porkie climbing a tree- almost hauled my arm off.
Easier run back after swimming the dog.
Easier run back after swimming the dog.
Strength 15:00 [1]
Foot/ kneehab
Wednesday Jul 18, 2012 #
Running 45:00
shoes: Brooks True Grit Red
Quick run with BZdog in the early morning before it gets hot.
2 swims for the big guy, but he still backed off the pace in the last bit.
2 swims for the big guy, but he still backed off the pace in the last bit.
Cycling (Trainer) 1:15:00 [3]
Watching the Tour go over the Pyrenees. No spoilers.
Tuesday Jul 17, 2012 #
Note
Bah- intended to take BZdog for an early AM run, but it was 27C already.
Monday Jul 16, 2012 #
Paddlng (Erg) 30:00 [2]
With Bash out course testing I had to drive the dogs to work, so only a quick spin on the erg.
Sunday Jul 15, 2012 #
Cycling warm up/down 8:00 [3]
Warmup riding up Horseshoe road in the controlled start.
7 AM
Cycling 1:29:34 50.66 km (33.9 kph) +369m
ahr:173 max:181
Centurion 50 Road Race (1:29 race time, 33kph avg)
My first road race in 30 years, and only the second time I've been on the pavement this year on the Omega bike.
The organizers permitted me on the 'bent, but relegated me to the back along with the arm-bikes.
Basically 1 long TT for me, as I started behind the main peleton, and would run down folks by the ones or twos then pass them. Rode completely alone for about 25km, until a group of 6 caught me in the last 10K and we caught the 3 riders I'd been chasing. I rode with them briefly and took some pulls out front on the downhills and we split the group, but they lost me on the final couple of uphills.
Great to ride on police-controlled roads on pavement!
Next time- thinner tires, lower the seat more.
5th in my age group, about 44/250 overall.
Bash was 3rd in her group.
One of the arm-bikers was in the top few riders! He's off to the Paralympics next.
My first road race in 30 years, and only the second time I've been on the pavement this year on the Omega bike.
The organizers permitted me on the 'bent, but relegated me to the back along with the arm-bikes.
Basically 1 long TT for me, as I started behind the main peleton, and would run down folks by the ones or twos then pass them. Rode completely alone for about 25km, until a group of 6 caught me in the last 10K and we caught the 3 riders I'd been chasing. I rode with them briefly and took some pulls out front on the downhills and we split the group, but they lost me on the final couple of uphills.
Great to ride on police-controlled roads on pavement!
Next time- thinner tires, lower the seat more.
5th in my age group, about 44/250 overall.
Bash was 3rd in her group.
One of the arm-bikers was in the top few riders! He's off to the Paralympics next.
C • Amazing 12
Saturday Jul 14, 2012 #
Strength 45:00 [2]
Workout 1 + KB while watching the Tour.
10 AM
Cycling 59:43 24.78 km (24.9 kph) +245m
ahr:144 max:174
Testing the road-converted Omega 'Bent with Bash on a hilly route. The 'bent drops Princess quickly on the descents and flats, but Bash was better on the steep climbs.
Few small adjustments needed for the Centurion tomorrow.
Few small adjustments needed for the Centurion tomorrow.
Friday Jul 13, 2012 #
Strength 20:00 [1]
Busy day, so just a little kneehab.
I managed to bring the ski back to Mike for installation of a kick-up Van Dusen rudder. http://www.surfski.info/forum/17-equipment/5184-va...
I managed to bring the ski back to Mike for installation of a kick-up Van Dusen rudder. http://www.surfski.info/forum/17-equipment/5184-va...
Thursday Jul 12, 2012 #
Running (Commute) 45:00 [4]
Quick run in with BZ dog and run home alone through the crunchy dry grass. There was a mother turkey taking a dust bath on the trail, along with a flock of poults, including one sparrow-sized hatchling that flew off clumsily.
Wednesday Jul 11, 2012 #
Note
Want to convert your old Salomon XA Pros to cycling shoes?
http://www.retrofitz.com/index.html
They can do any shoe.
http://www.retrofitz.com/index.html
They can do any shoe.
C • Dig! 6
Paddlng 1:05:00
AM Island lake with Goose, Bash & friend.
The Goose can fly in the surf ski-He had it up to 15.5kph or so!
The Goose can fly in the surf ski-He had it up to 15.5kph or so!
Cycling 30:00 [3]
Short but solid ride up the Dingle road allowance and back. Hilly with loose rocks- good RockstAR practice.
Note
Now here's a quick recumbent, running on electric power.
Tuesday Jul 10, 2012 #
Running 25:00 [3]
shoes: Salomon FellCross
Fast run in a cool AM with BZdog. Delayed a bit when he found a treed coon in the berry patch.
Note
Check out the pic of the bike traffic signal on my log from Friday!
Running 40:00 [2]
Easy run home with BZdog. He had one swim in the river, but the pond was too weedy for the likes of him.
Monday Jul 9, 2012 #
Cycling 1:30:00 [2]
To work with Bazingadog in the nice cool AM, back in the FDF- infested heat where the poor big guy had a cloud of 20 or so around his face, then the obligatory ride on the trainer watching the Tour and testing some roadie mods to my little 'bent.
(Rigid carbon fork, 26x1.0 tires)
(Rigid carbon fork, 26x1.0 tires)
Sunday Jul 8, 2012 #
9 AM
Paddlng 1:47:02 2.47 mi (1.4 mph) +3m
Various loops in the new Epic V8 and LFB's Cobra Viper. I though the Viper may have been a touch faster, but when we switched around the V8 was always a little quicker. Also a ton more stable and easy to enter, even from swimming. I'll download some GPS and see how fast they were.
Nothing earth-shattering, but a bit faster than our other boats and more fun.
Next was the paddle back, with me solo in a fully loaded whitewater canoe while Bash skipped ahead in he V8. Solid work for me, effortless for her.
Big thanks to FB and LFB for hosting us on a great weekend.
Nothing earth-shattering, but a bit faster than our other boats and more fun.
Next was the paddle back, with me solo in a fully loaded whitewater canoe while Bash skipped ahead in he V8. Solid work for me, effortless for her.
Big thanks to FB and LFB for hosting us on a great weekend.
Saturday Jul 7, 2012 #
Paddlng 6:45:00 [3]
Paddle out to the Chateau FB with FB himself, then out to Georgian Bay and back with Bash and LFB. Mix of kayak and canoe paddles, depending on what the middle paddler was using.
Really nice trip out with a few small but steep portages. Too windy for our planned GB loop, so we did a lollipop.
Really nice trip out with a few small but steep portages. Too windy for our planned GB loop, so we did a lollipop.
Friday Jul 6, 2012 #
Cycling 45:00 [3]
Brought the Bashmobile in for service, and rode back to my Mom's place. I found some new paved bike paths in North York that may connect all the way to the waterfront.
Cool sight for Toronto- dedicated bike signal!
Cool sight for Toronto- dedicated bike signal!
Thursday Jul 5, 2012 #
Running (Commute) 24:00 [3]
shoes: Brooks True Grit Red
Quick run with BZdog.
Legs feel light and fast- good thing as speed keeps FDFs at bay.
Knee's 95%.
Legs feel light and fast- good thing as speed keeps FDFs at bay.
Knee's 95%.
Running 22:00 [4]
shoes: Brooks True Grit Red
Bash drove BZdog home, and I had a solid run home. Fewer FDFs!
Strength 40:00
Foot/ kneehab, cable press, pulldowns, KBs.
Wednesday Jul 4, 2012 #
Cycling 1:52:00 [2]
Destination ride with Coach LD. I met her in Palgrave, and we rode up to Tottenham where I needed some legal docs done, then off to the Green Bean Cafe for organic soy latte recovery drink, and back via some quiet back roads- until we hit some sort of police training exercise with SWAT trucks. At least they were very good drivers. Back to the rail trail, then home.
Easy pace, and nice riding in the shade for the most part, but the FDFs are killers on my commute trail right now.
Easy pace, and nice riding in the shade for the most part, but the FDFs are killers on my commute trail right now.
C • FDFs 11
Tuesday Jul 3, 2012 #
Running 25:00 [3]
shoes: Salomon FellCross
Run to work with Bulletdog.
Amazing how different running feels from the slower jog on the weekend.
Amazing how different running feels from the slower jog on the weekend.
Cycling (Trainer) 35:00 [3]
Watching the Tour. Did some 1-leg bits too.
Monday Jul 2, 2012 #
Cycling 20:00 [2]
Quick ride to tire out the Bazinigadog. Even after a pre-hosing in the 23c AM, the poor guy was cooked after- he set such a hard pace. Got to get him to take it easy in the heat- running instead or easy riding with pond swims.
Paddlng 1:00:00
Out to Island Lake with Goose and LD. We switched boats around, and the Goose can sure fly in Bash's JKK. Great little paddle, followed by a Shed visit.
Cycling 20:00 [1]
Very easy spin on the trainer to loosen up my knee. It's a bit touchy today.
Strength 45:00 [2]
Foot / kneehab, workout 3 - pushups, pull-ups, cable press, KBs
Sunday Jul 1, 2012 #
Cycling warm up/down 15:00 [1]
Easy post-run spin to loosen the knees, before icing.
Cycling 1:25:00 [3]
Bash had convinced me to ride to the Quarry where C3 goes swimming in Caledon Village, when I got a call to go in to work for an emergency.
I took the little Omega 'Bent there, and one extraction later had a good ride around Palgrave East and West double track.
I took the little Omega 'Bent there, and one extraction later had a good ride around Palgrave East and West double track.
6 AM
Running 3:23:50 [2] 26.93 km (7:34 / km) +501m 6:55 / km
Early morning run North from the Dingle with Shedman DC. Easy pace, but long for me this year, and lots of hills.
Started to feel my knee around the 2 hr mark. By the end I wasn't tired and my legs felt strong, but my joints were happy to be done.
Started to feel my knee around the 2 hr mark. By the end I wasn't tired and my legs felt strong, but my joints were happy to be done.