Training Log Archive: 'BentIn the 31 days ending Mar 31, 2016:
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| 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 | We | Th | ||||||||||||||||||||||||||||||||||||||||
Thursday Mar 31, 2016 #
Cycling 20:00 [0]
Easy spin and hamstring rehab.
Wednesday Mar 30, 2016 #
Strength 1:00:00 [2]
Solid workout 3 + rehab. Added light hamstring exercises.
Running (Hike/ run) 45:00 [1]
(injured) shoes: Altra Lone Peak 2.5
Hiked all the hills but gently ran the flats. Able to shuffle along slowly, but the left leg doesn't have any forward drive.
Running (Hike/run) 40:00 [1]
shoes: Altra Lone Peak 2.5
Drizzly trot home in the dark. Forgot my regular light so I used one of the office Apex lights. Reminds me how far my new lights have come.
Tuesday Mar 29, 2016 #
Hiking 1:00:00 [1]
(injured) shoes: Altra Lone Peak 2.5
(90 min)
More pole-hiking with AD. Finally got in to see Thumbs-of-death, and he managed to break up something sore. Things felt a bit better after.
I got the Ok for some light running on flats, some biking and some specific strength work.
More pole-hiking with AD. Finally got in to see Thumbs-of-death, and he managed to break up something sore. Things felt a bit better after.
I got the Ok for some light running on flats, some biking and some specific strength work.
Sunday Mar 27, 2016 #
Hiking 45:00 [1]
(injured)
Hike around the 'hood with the dogs to check out storm damage.
Our property made it out ok, but quite a few pine trees down on our neighbour's trails. I took my hand saw and cut and schlepped about a dozen smaller fallen ones so the commute is almost clear.
Our property made it out ok, but quite a few pine trees down on our neighbour's trails. I took my hand saw and cut and schlepped about a dozen smaller fallen ones so the commute is almost clear.
Strength 1:20:00 [2]
As much foot and kneehab as I can do, part of workout 2 and a whole lot of lumberjack work (Including sawing and hauling trees.)
Cycling 20:00 [0]
Another spin just to mobilize.
Thursday Mar 24, 2016 #
Hiking 20:00 [1]
(injured) shoes: La Sportiva Crossover GTX
(45 min)
Pole hike in to work with ice pellets pinging off my hat.
May need to walk golf course and dirt roads home if Icemageddon gets bad, so no pooch.
Pole hike in to work with ice pellets pinging off my hat.
May need to walk golf course and dirt roads home if Icemageddon gets bad, so no pooch.
Hiking 30:00 [1]
shoes: La Sportiva Crossover GTX
(55 min)
Left early to slosh and stomp home with poles through slushy ice in the rain. Dead calm before the hardcore freezing rain later.
Left early to slosh and stomp home with poles through slushy ice in the rain. Dead calm before the hardcore freezing rain later.
Wednesday Mar 23, 2016 #
Strength 50:00 [2]
Workout 2 and some of the foot/kneehab. Leg might be getting a bit better after 4 days off running.
Hiking 20:00 [1]
(injured)
(45 min) pole hike in to work with AD. Driving back.
Tuesday Mar 22, 2016 #
Hiking 45:00 [0]
(injured)
Drove to work, easy hike back with poles.
Cycling 20:00 [0]
Super-easy spin to just mobilize the leg. It felt a little better after.
Monday Mar 21, 2016 #
Hiking 45:00 [1]
(injured)
(95 min) Brisk hike to work and back at easier pace with poles. Leg not so happy.
AD is fine with a strolling pace (or MTB speed- he can do it all)
AD is fine with a strolling pace (or MTB speed- he can do it all)
Sunday Mar 20, 2016 #
Cycling 20:00 [1]
(injured)
Very easy spin to try and loosen the leg, after Bash pointed out that my heading out for a ride was a bone-headed plan. She was right, easy spin was plently.
Strength 30:00 [2]
Kneehab fail- I was mobbed by 4 dogs if I tried to lie on the ground- so I only got in a few hamstring-friendly exercises.
Did clobber the heck out of some 50kg logs though.
Did clobber the heck out of some 50kg logs though.
Saturday Mar 19, 2016 #
11 AM
Running 1:09:44 [3] 10.96 km (6:22 / km) +177m 5:53 / km
shoes: New Balance 1210v2
Gallyday part 1
MrGally lead us on a run in the Silver Creek area. I was feeling good, but took a minor mis-step and that tight glute-ham thing went "sproing".
I had to hobble back to the car while the others did a longer loop.
MrGally lead us on a run in the Silver Creek area. I was feeling good, but took a minor mis-step and that tight glute-ham thing went "sproing".
I had to hobble back to the car while the others did a longer loop.
C • Ugh 8
1 PM
Strength 20:00 [3]
(injured)
MsGally's turn in her Dungeon of Doom.
We did boot camp, but I had to skip the various lower body things.
I tried the 500m rowing challenge but had to bail after 200m.
First time I tried a timed plank, and it came down to MsGally and me when I quit at 5 min. She also did an impressive dozen pull-ups, while I faded at 18.
Storm and DD ruled the other challenges.
Great times despite breaking myself on the run. Fun party, great group.
We did boot camp, but I had to skip the various lower body things.
I tried the 500m rowing challenge but had to bail after 200m.
First time I tried a timed plank, and it came down to MsGally and me when I quit at 5 min. She also did an impressive dozen pull-ups, while I faded at 18.
Storm and DD ruled the other challenges.
Great times despite breaking myself on the run. Fun party, great group.
C • 18! 5
Friday Mar 18, 2016 #
11 AM
Running 1:00:25 [3] 6.86 km (8:49 / km) +207m 7:39 / km
shoes: Altra Lone Peak 2.5
Quest for Hills with Hounds-
Took the beasts out for a trot, and bushwhacked up every steep hill we could find.
Took the beasts out for a trot, and bushwhacked up every steep hill we could find.
Thursday Mar 17, 2016 #
Note
Now this is what happens when you ride a recumbent down unda.
Running tempo 50:00
shoes: Altra Lone Peak 2.5
Mud was frozen so AD and I did some rolling singletrack tempo on the way to work as the sun came up.
Running 27:00 [3]
shoes: Altra Lone Peak 2.5
Run home. Mud's back but rain held off.
Wednesday Mar 16, 2016 #
10 AM
Running 52:11 [3] 7.47 km (6:59 / km) +238m 6:02 / km
shoes: Altra Lone Peak 2.5
Out for a 2-dog run. The plan was to do some hills, but the winds picked way up so we pulled the plug part way through.
Garmin only picked up part of the run.
Garmin only picked up part of the run.
Tuesday Mar 15, 2016 #
7 AM
Running 29:00 [2]
shoes: La Sportiva Crossover GTX
Run in with AD. Used the mud bypass.
6 PM
Running intervals 25:00 [4]
shoes: La Sportiva Crossover GTX
Run home. Did fartlek ie ADD speed/hill intervals.
Ice nearly gone.
AD yelled at Slowrunner at first when we ran into her, but he then gave her some lovin.
Ice nearly gone.
AD yelled at Slowrunner at first when we ran into her, but he then gave her some lovin.
7 PM
Strength 1:00:00
Caron's boot camp.
Monday Mar 14, 2016 #
Running 1:00:00 [3]
shoes: La Sportiva Crossover GTX
Dark, foggy, rainy run in with the big boy. Freshly thawed sections of the trail were goopy mud. There are still a few small ice sections.
Worked on a bypass to the luge run which has turned into a mud sluice.
Worked on a bypass to the luge run which has turned into a mud sluice.
Sunday Mar 13, 2016 #
Strength 1:00:00 [2]
Rehab, workout 1 and some wedge-and-sledge lumberjack work with some monster logs.
Did a lot of Jeff's drills while running the beasts on the big fenced property.
Did a lot of Jeff's drills while running the beasts on the big fenced property.
1 PM
Cycling 52:41 [2] 15.08 km (17.2 kph) +76m
Easy ride on the rail trail. Dry as a bone in the Caledon secion but North of 9 there was still some ice and muck, so I headed back down. Should clear soon though.
Saturday Mar 12, 2016 #
6 AM
Running 3:43:44 [3] 25.32 km (8:50 / km) +641m 7:51 / km
shoes: La Sportiva Crossover GTX
Hockley with BGY and Adventuredog. We started at sun-up, and the mud was frozen solid. Boilerplate ice on the shaded sections.
We discovered a new old trail running beside the main loop- needs some more exporing.
We returned to the parking lot and picked up Sandra and Elizabeth. All of us had spikes on, but we met the huge Toronto group with a lot of folks in road running shoes.
The 5 of us had a nice tour of all the side trails in Hockley park. Turned into a perfect sunny spring day.
On our last 20 min the muck was thawing and the running got a lot dicier- at least the ice warns you, while muck over frozen ground is stealth slippery.
Note -knee was Ok but left leg still tight.
We discovered a new old trail running beside the main loop- needs some more exporing.
We returned to the parking lot and picked up Sandra and Elizabeth. All of us had spikes on, but we met the huge Toronto group with a lot of folks in road running shoes.
The 5 of us had a nice tour of all the side trails in Hockley park. Turned into a perfect sunny spring day.
On our last 20 min the muck was thawing and the running got a lot dicier- at least the ice warns you, while muck over frozen ground is stealth slippery.
Note -knee was Ok but left leg still tight.
Friday Mar 11, 2016 #
Strength 1:00:00 [2]
Lumberjack + Link workout w some pullups and rehab.
Running 30:00 [2]
Out with both beasts for a little jaunt. Slimy mud over frozen ground in a lot of areas, despite sunny spring weather.
Thursday Mar 10, 2016 #
Note
Ugh, dumping rain I can handle, but the trail's dissolved into sucking mud.
Drove. Fetch my tiara.
Drove. Fetch my tiara.
Strength 21:00 [3]
Caron's core class
Yoga 52:00 [1]
Thursday yoga. Ran out of excuses not to go...
Wednesday Mar 9, 2016 #
Strength 50:00 [2]
Easy rehab and workout 3.
Running 1:00:00 [2]
shoes: La Sportiva Crossover GTX
Run in with AD. No slush today- it's either muck or glare ice in the forest, some bare dry ground in town. Ran in shorts, it's 17c!
Detoured around particularly nasty section.
Ice a little softer on the return.
Detoured around particularly nasty section.
Ice a little softer on the return.
Tuesday Mar 8, 2016 #
Running 1:00:00 [2]
shoes: La Sportiva Crossover GTX
Easy run to work and back sloshing in the slush. Thankfully BZdog helped.
Gonna be muddy tomorrow... Grrrr.
Gonna be muddy tomorrow... Grrrr.
Sunday Mar 6, 2016 #
8 AM
Orienteering race 7:36:56 [3] 43.65 km (10:28 / km) +1196m 9:12 / km
shoes: New Balance 1210v2
Snowgaine day 2-
Gorgeous sunny day- felt like early spring. Bluebird sky, no wind.
Started with a fairly long road run, then some nice forest sections. Had a bit of a time finding a control in a marsh, but otherwise Bash was rock solid on the map. More road running to other sections, and my heel wasn't enjoying it too much. We had to drop 1 control on our plan and hoof it back on a 13km road run. We came in early enough that we *may* have been able to get that last control.
Heel was sore on the long run home. Bash was solid throughout.
We did quite well- we would have been on the podium in either Masters or Co-ed, instead of our own co-ed masters category. RF ruled, UNE was second, but it was pretty close after that for the next few teams including us. My water goof up cost us 1 place overall.
Well run event, a real bargain, good maps and logistics, lots of veggie options after...
As much as I hated giving up a great weekend of skiing, it was great to come down with the gang, and especially great to race with Bash again.
Gorgeous sunny day- felt like early spring. Bluebird sky, no wind.
Started with a fairly long road run, then some nice forest sections. Had a bit of a time finding a control in a marsh, but otherwise Bash was rock solid on the map. More road running to other sections, and my heel wasn't enjoying it too much. We had to drop 1 control on our plan and hoof it back on a 13km road run. We came in early enough that we *may* have been able to get that last control.
Heel was sore on the long run home. Bash was solid throughout.
We did quite well- we would have been on the podium in either Masters or Co-ed, instead of our own co-ed masters category. RF ruled, UNE was second, but it was pretty close after that for the next few teams including us. My water goof up cost us 1 place overall.
Well run event, a real bargain, good maps and logistics, lots of veggie options after...
As much as I hated giving up a great weekend of skiing, it was great to come down with the gang, and especially great to race with Bash again.
Saturday Mar 5, 2016 #
Event: 20th Annual CNYO SNOWGAINE
8 AM
Orienteering race 7:52:08 [3] 44.14 km (10:42 / km) +1350m 9:17 / km
shoes: La Sportiva Crossover GTX
Snowgaine with Bash.
Day 1 Snowgaine.
We only had 30 min to plan the route and map, but Bash figured out a plan to basically clear the Southern section. Only a dusting of snow, so running shoes only.
We headed off, until I discovered that my bladder QR had locked up. I was sitting in the dirt taking it apart to no avail, as the rest of the field ran off. We had to return to the car and I dumped my 2.5L bladder into Bash's spare 1.5L, spilling lots on my gloves which shortly froze up. Not a good start, but we got past it and got back in the game.
Bash's nav was great. Travel was pretty good in the woods, but the horse trails often had a crunchy meringue-like layer of iced leaves that was awful to run on. There were some nasty sections of blown-down trees, but also some nice open forest. We leapfrogged UNE frequently.
We had to skip a couple of controls near the end of our route (UNE got them). If not for my water woes we could have gotten an additional 41 pointer, but not the 31. Other than that the day went well. Bash and I worked well together. It was a fairly long hoof back on roads and I could feel my right knee and left heel a bit. Also a little tired after a fair bit of hard work. I rationed my water and just made it on 1.5L.
Shower and Mexican food with the gang after!
Day 1 Snowgaine.
We only had 30 min to plan the route and map, but Bash figured out a plan to basically clear the Southern section. Only a dusting of snow, so running shoes only.
We headed off, until I discovered that my bladder QR had locked up. I was sitting in the dirt taking it apart to no avail, as the rest of the field ran off. We had to return to the car and I dumped my 2.5L bladder into Bash's spare 1.5L, spilling lots on my gloves which shortly froze up. Not a good start, but we got past it and got back in the game.
Bash's nav was great. Travel was pretty good in the woods, but the horse trails often had a crunchy meringue-like layer of iced leaves that was awful to run on. There were some nasty sections of blown-down trees, but also some nice open forest. We leapfrogged UNE frequently.
We had to skip a couple of controls near the end of our route (UNE got them). If not for my water woes we could have gotten an additional 41 pointer, but not the 31. Other than that the day went well. Bash and I worked well together. It was a fairly long hoof back on roads and I could feel my right knee and left heel a bit. Also a little tired after a fair bit of hard work. I rationed my water and just made it on 1.5L.
Shower and Mexican food with the gang after!
Thursday Mar 3, 2016 #
XC Skiing 1:04:00 [3]
Nice scoot in to work with AD- tracks are good this morning!
Wednesday Mar 2, 2016 #
Strength 40:00 [2]
Easy workout 1 plus some rehab.
XC Skiing 30:00 [3]
Excellent night ski home. Good ski tracks, and K/0 's tire pull groomed the walking lane perfectly.
10 AM
XC Skiing 1:14:03 [3] 7.38 km (6.0 kph) +72m
Spectacular ski- breaking trail through shin-deep fresh powder on a perfect bluebird day with my big buddy- doesn't get better than this. Slow going but great workout for man and beast. The birthday beast had a huge doggie smile on his face. I suspect I did too- my favourite sport ever.
Tuesday Mar 1, 2016 #
Running 57:00 [3]
shoes: La Sportiva Crossover GTX
Easy run in with Brody on his 5th birthday. No Bazingadog today- fully mellow leash trotter. We met his long-time buddy Brock (Fit 11 year old black lab), whose owner mentioned how calm BZdog is now.
Stormaggedon hasn't started yet, but the ice is less slippery with some snow melted on.
Met Crash and her pooches, and little Sadie tried to terrorize my gentle giant by grabbing his leash and pulling him around. He tolerated it well and really wanted to chase her around. Got to get them together off leash.
Stormaggedon hasn't started yet, but the ice is less slippery with some snow melted on.
Met Crash and her pooches, and little Sadie tried to terrorize my gentle giant by grabbing his leash and pulling him around. He tolerated it well and really wanted to chase her around. Got to get them together off leash.
Strength 1:00:00 [3]
Boot camp. Just made it on time after carefully taking deserted back roads in blinding snow.
A first for me- I had ladies fighting over me as a partner for the push-up relay. (1 partner goes until they can't, then the other takes over)
Aah, but there's a yang to the ying- I discovered I am utterly useless at skipping, (never tried it before) - just about burned myself out at the first station in a flurry of malcoordinaton and leaping. Luis kindly told me the ropes were too long and tried to coach me after- still a lost cause.
A first for me- I had ladies fighting over me as a partner for the push-up relay. (1 partner goes until they can't, then the other takes over)
Aah, but there's a yang to the ying- I discovered I am utterly useless at skipping, (never tried it before) - just about burned myself out at the first station in a flurry of malcoordinaton and leaping. Luis kindly told me the ropes were too long and tried to coach me after- still a lost cause.