Training Log Archive: revy

Another good Master's session.

C • Good luck at MOMAR! 11

Four different short loops from the Griffith Ck kiosk. Doing some planning for the race next week. Steady pace but not killing it.

Good master's session today. Some tough 100 kick repeats then 16x100 free on 2 min with each set of 4 increasing in speed. Held 1:45/1:40/1:35/1:30 all the way through. Feeling faster in the water all the time.

Barebones Middle Distance - Men's Elite - Mt Laurie Map

http://www.barebones.ca/Barebones%202012/BB%202012...

Really fun map for orienteering. Lots of runnable terrain with few roads but loads of natural features. Definitely a sloppier run than yesterday. Was doing OK up to 7 (other than overshooting 7 and wasting a minute backtracking). The long leg to 8 I really messed up. As I passed the lakes I somehow got turned 90 degrees to the right and obviously stopped looking at my compass and ended up at 11, then still overshot 8 from there. Not sure what happened with 9 - I think I ran within 10 metres of it and didn't see it. 10,11,12 were all sloppy as well. Lost at least 15 minutes here and as usual when you look at the map afterwards it all makes more sense. A bit harder when you are trying to read the map and run at the same time. The rest went OK - missed 17 to the right and then made a stupid mistake on the last control wasting 1.5 minutes. All good fun though.

Fun ride at the Nordic Centre with Mike and VJ. They have built a lot of fun mountain bike trails since my days of riding there at 24 hours of Adrenalin 10 years ago. Their map sucks though.

Barebones Long - Elite Men's Course at the Canmore Nordic Centre.

http://www.barebones.ca/Barebones%202012/BB%202012...

Didn't have too many expectations given my lack of O specific training. Was looking forward to the challenge though. Was a pretty long Long Course - winning time was 1:20 I think and the field included all the guys competing for the national team spots. As expected they are all fast!

My race went pretty well. No big mistakes but definetely lots of little things which could have gone smoother. Totally ran by 4, my routes to 7,12,18 were suboptimal and misread the map at 21 (the control circle was right over a road). Lots of other small stuff that could have been better but all attributable to lack of time running on an O map. 30-60 seconds per control over 27 controls adds up. With some more regular practice I could see taking 15 minutes off my time. Somehow actually had the fastest split for one control but I attibute that to luck as it was a very short leg.

Tough map to read at 1:15000 with so many roads and trails and given how long I was out there for should have had some food. Time includes 10 minute warm-up.

Steady paddle on the reservoir. Some good chop especially on the way back from the dam. Headwind was nasty and then suddenly calmed down and was able to make it past the cliffs. Steady pace.

Shortened Master's session as we had a CME session we had to go to at 8. Some good fast reps. 36 sec best 50 and 1:28 best 100.

Around Toad School, Buff Enuff and Dusty Beaver setting up some course marking signs.

Wednesday Night Twoonie race. Tough climbs today. Finished fourth but had a good battle chasing Ian C around the course. Brendan was a minute and half in front of me and some guy from Golden finished 2nd. Time was slower than last year but same distance behind Brendan so perhaps conditions were slower this year with the wetter conditions. Felt fine right after but a bit worked later in the evening.

Master's swimming. Nice set finished with some steady freestyle repeats. Kicking sets felt good tonight. Weird.

A couple climbs up the Cartier trail. The weather held and no rain which was nice. Legs still feel tired but that may just be the Cartier trail.

Pre work laps on the Columbia. Low water levels but still some current. 20min w/u, 5x2m and 4x3m sprint intervals with 1-2 min rest between.

A couple repeats of the ski jump climb. Legs were tired. Went at a steady pace, tried to run when I could but not all out. Still a fair bit slower than my PB. Felt better on the second one after I was a bit warmed up.

Nice steady ride with Doug at MacPherson. Climbed up Flowdown, down Dusty Beaver, up Berm Donor, loop on Buff Enuff, Toad School and View, then down Berm Donor and Tantrum. Started at home.

Nels Nelsen - Splits

Nels Nelsen - Splits

Nice calm water on the reservoir above the dam. Did a big clockwise loop from the boat launch and since the water was so calm wasn't too nervous on the crossing. Water is still really cold. Arms felt good.

4km warm up along the greenbelt with Courtney then some tempo at 10km pace down on the flats past the airport. 2km tempo (cut short by bathroom break), 1km easy, 4 km tempo, 1 km easy, 3 km tempo, 2km cool down.

Legs felt a bit tired today. Pace was 4:22-4:25 - probably true 10km pace should be 4:15

Shorter masters session today but exactly what I needed. Did a few high intensity sets, some underwater work and some dives.

Event: Salty Dog Enduro
 

Salty Dog solo. Last year I had started the race with intentions to ride to the end simply because I never had and I wanted to see if I could do it. This year I was treating this more as a training race (could call it a D race). Given I got on my bike for the first time about a month ago I was curious how things would go. I was disappointed that last year my lap times were all over the place so the goal this year was to try and do more consistent lap times.

The weather this weekend was unseasonably warm which made things tougher. By the last couple laps it was 26 degrees I think and since we have had a cool spring I was certainly not used to the warmth. My first lap felt pretty terrible - a warm up would have been useful as after 30 minutes I felt a lot better. My grips also started spinning on my bars which made the downhills trickier (I thought I had fixed them ahead of time). I was pleasantly surprised by my lap time though as it was the same as last year. Mentally this was encouraging. Felt really steady for the next four laps. Lap 6 I started losing steam. Likely a combo of no ride longer then 3.5 hours in my legs, it was getting hotter, and I think I slowed down on my calorie and fluid intake. Felt a bit better on Lap 7 but stopped early just because this was a D race (you have 6.5 hours to ride). It gave me a chance to catch up with some friends from Calgary who were at the race. Overall was very happy to see the lap times were way more consistent (at least the first 5) and I was 5 minutes ahead of last years pace. The course was probably 30 seconds longer this year due to some reroutes (although the first lap was probably slightly shorter without the lemans start). Most impressive was that Courtney rode 40 minutes faster than last year.

2011 2012

42:13 42:20
40:55 40:58
42:30 42:37 (includes 60 sec stop to change bladder)
45:09 42:07
46:38 44:08 (includes 60 sec stop to get food and coke)
52:02 50:23 (includes 2 min stop for water and a very long pee)
48:08 49:27
46:07

Drank 3L from two bladders
500 cal from carbo pro
6 Nuun tabs
3 honey stinger gummies
half a gel
2 rice krispie squares
200ml of coke
one 600ml bottle of water
handful of cheesies
one timbit

Pre-meeting paddle along the lakeshore heading south. Water was glassy this morning. Felt good for second paddle of the year.

Paddling on Lake Okanagan in Kelowna (here for a meeting). A little wind and chop which was nice as it was just enough to test my balance. Lots of zigzagging to practice with the waves from the side. Water was cool but still warmer than anything we have in Revelstoke.

Easier run with some hills thrown in. First bit was on the greenbelt then onto the 5km loop. Felt a little tired after the two harder workouts the last two days.

First 20 min setting up some signage for the twoonie race. Enough volunteers so I was able to ride this race. Started slow on the road section but ended up in second somehow on the climb up Yew r Here. Pace was quite comfortable which surprised me as normally Don is faster than me. Fun descent down Hemlock Groove just following his wheel. Passed him on the road section and tried to turn up the pace. Tim followed and was always just several seconds behind. The descent down Quarry was tough as it started raining during the race and the roots were greasy. Dropped my phone at one point and Tim caught up. On the second lap I still felt good physically and had lots left in the tank which surprised me. I was worried that Tim was always making up time on the descents so I was glad to see that I was pulling away on the climbs. held him off by 30 seconds and a bunch of other guys finished within a couple minutes. Good race but the big guns weren't racing. Cool down picking up some signage.

So hard to pull myself out of bed this morning. The only thing that seems to get me going in the morning is backcountry skiing. Exercising before work is always hard but should do it more frequently as I feel better afterwards. Need to go to sleep earlier to make it work though - need my 8 hours. Considering I usually start work at 9am and it takes me 5 min to get there I don't have too many excuses though.

Decent run - a little tired to start. 4 k warm up, 3 k tempo with increasing pace (4:20/4:15/4:10), 2k easy, 3k tempo again, easy to finish.

At MacPherson for the Specialized demo day. Rode a 29er Stumpjumper. Felt fast although less fun than my small wheel bike - can't pump it quite as well. Fits me way better though. Rode Stimulus twice to compare with my Trek. Second loop was tempo pace. Then down below the hwy and did the race loop for this weekend with a couple tempo climbs thrown in. A little snow on the Mickey Olson road but otherwise clear/

Longer ride with Courtney and Atsuko.Started from home and rode to MacPherson. Climbed up Flowdown which was generally clear except for the top. Wanted to drop over the other side but backtracked instead and climbed the powerline road to Tightrope. Dusty Beaver was still under snow so looped Buff Enuff, Toad School and View back to Berm Donor. Rode Toaster on the way home.

Brick run with the dog on the greenbelt. I felt better this time and he seemed more energetic too.

Some speed work tonight on the track. Started with a 5 km warm up with the dog on the greenbelt trails. He was not a great run partner tonight - dragging a bit although I was tired to start as well. Main set was:

1.2km - 3:53 pace
1km - 3:47
0.8 - 3:48
0.6 - 3:50
0.4 - 3:50

800m rest between each set - trying to have a good rest between as working on speed rather than threshold although still probably became a bit of threshold work towards the end. Surprising that the track actually wasn't that boring.

Some good sets tonight.

8x100m repeats with first 15m and 45-65m all out and 8x25 underwater lengths with fins.

Steady ride with Courtney on Hwy 23N. Kept the pace easy. A bit windy at times - from weird directions. Extra loop up the Big Eddy hill.

Brick run with the dog after the bike. Man it felt hard to start. I guess that is the point of these... to make them feel easier eventually.

C • Or just don't do triathlon.... 32

First time running with the HR monitor this year. Started with a 5 km loop on the greenbelt trails with the dog then up to the 5km loop and onto Inspiration Woods. Snow stopped me at the creek crossing. Did an extra 2km loop on the way back and then Toaster back home. Hills were tiring me out today - felt great for the first third but tired for the last third. BP-20 on the flats and -10 on the hills.