Training Log Archive: escondido

Extended Rideau Canal loop. It was cold, especially in the windy open sections (near Ottawa river and Dow's Lake). Tried to deliberately keep the pace slower and while it was difficult to not go hard, I felt great throughout the run.

C • Sadly 1

C • Sadly 1

C • Sadly 1

C • Cmon! 3

C • Sadly 1

Lunch time road run along the Rideau Canal. Slight twinge in the knee at end of the run, so not 100% after snowgaine. Will have to remember to stretch and foam roll.

5 min w/u and c/d. Main session was 4 min hard effort at 10 followed by 1 min recovery, repeated 13 times.

Locker and shower facilities just opened at the office. Took use of it with a lunch time run up and down the Rideau Canal. From centretown to Dows Lake and then back on the other side of the canal. Temps were ok, but could have used another layer on top and hands and something to cover ears.

Later evening run.

Easy run after work. Still some pain/stiffness in the knee so will have to stretch some more.

Bricked the bike with a run. Time went by quickly with Ultimate Survivor Alaska on.

Joined Squirt at the friends and family 1 day blow-out sale at Greco HIIT

Easy spin

C • Dig Deep 2

Event: 19th Annual Snowgaine
 

The course organizers for Snowgaine do a tremendous job: from precise CP locations, to great base camp facilities. This race is worth far more than the entry price.

My teammates really got me through this race. I suffered with lack of run training lately. Lesson learned, I do not want to be in such a situation again. Simpy was great on the nav as he guided us to our first 10 or 11 controls without the aid of any tracks; the rest of the race was equally as precise. DD_11 was supper strong, trial blazing in the deep snow and providing me with much needed tows. Seems my IT band was acting up at the end of the second day which derailed our our ability to run the final 45 mins of the race, walking instead; guess I do need to stretch on a consistent basis.

My new electrically heated gloves saved my hands. While they were still cold at some points, I always had dexterity, which is a huge improvement from before.

The hotel (actually lodge) was amazing, and it was great to have all the Canadians staying at the same place and going out for dinner.

Now I am done with the snow. I would like to run on earthy trails.

20 minutes of hills and 20 mins of speed work.

Ladder 1-2-3-4-5-5-4-3-2-1 mins at hard effort and 1min recovery in between each.

Excellent ice conditions conditions, pretty good temperatures, and few people out. Skating under the moonlight was nice. Started at Dow's Lake this time.

After lots of driving this weekend, hit the gym late in the evening.