Training Log Archive: HarpsIn the 31 days ending Jan 31, 2011:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Note
(rest day)
Sunday Jan 30, 2011 #
9 AM
Running race (Orienteering) 53:00 [3]
shoes: Salomon Speedcross
Great course by the Phatman up in B-town dubbed the Humber Valley Hellrunner. Ran with Tiny and a few of the real O-guys for most of it, with similiar routes other than a few CP's. Didn't have quite as much energy as normal and cheezed off already blazed trails by the people in front of me. The BEST Thomass post-race food ever by Crash. The chili and brownies were so delicious!
Saturday Jan 29, 2011 #
9 AM
Cycling (Spin bike) 1:30:00 [2]
While watching ARWC2001 in Switzerland. A near death in a canyon section, yikes.
1 PM
XC Skiing (Classic) 2:05:13 12.06 km (10:23 / km) +269m 9:21 / km
ahr:134 max:166
Slow paced group ski with the guys from Thursday's cycling class at Schneiders Woods in Waterloo. Still got the HR up a bit though with all the hills there.
Friday Jan 28, 2011 #
4 PM
Running long (Snow) 2:10:30 22.04 km (5:55 / km) +274m 5:34 / km
ahr:150 max:164 shoes: Salomon XT Wings 2
Was very unmotivated leaving here but ended up having a good run through my usual Bruce trail run over to Rattlesnake and back. Didn't even need to pull out the headlamp. Now if we can just get a bit of sun for just a few days/week it would make this winter a bit more bearable.
Thursday Jan 27, 2011 #
12 PM
Weights/core (Goodlife) 25:00 [1]
Swimming (MLC) 30:00 [2]
Tried doing a pyramid type workout with descending rest on 100m freestyle. Something like 5 x 100m with 30 sec rest, 4 x 100m with 20 sec rest, etc. Lost count, too many people everywhere hopping buoy lanes, etc.
Shared a line with a woman wearing gobs of make-up, and dry as a bone done-up hair even though it says throughout the area "swimmers must shower before entering pool." Gotta look good in the pool I guess.
Shared a line with a woman wearing gobs of make-up, and dry as a bone done-up hair even though it says throughout the area "swimmers must shower before entering pool." Gotta look good in the pool I guess.
7 PM
Cycling (Computrainer) 8:00 [1]
Warm up/cool down.
Cycling race (Computrainer) 1:12:45 [5] 39.85 km (32.9 kph)
ahr:167 max:172
Terrible ride. First time my average wattage has gone down over time during one of these rides. I think I must have went out way too fast or something because my legs were useless stumps by mid-way through the ride, usually when I am gaining a bit of power. Very frustrating but good learning experience. Avg 240 awful watts.
Wednesday Jan 26, 2011 #
12 PM
Running (Snow) 1:12:29 13.46 km (5:23 / km) +177m 5:03 / km
ahr:155 max:165 shoes: Salomon Speedcross
Loop around the Hilton Falls north area with the dogs. Varied from hardpacked doubletrack to ankle deep powder singletrack.
Tuesday Jan 25, 2011 #
12 PM
Weights/core (Goodlife) 23:00 [1]
Swimming (MLC) 36:00 [2] 1.8 km (20:00 / km)
2 x (100m fr, 100m br) wu
500m fr
4 x 200m pull building on every 50m on 3:30/3:45 mins (depending on where slow guy is in lane)
50m br, 50m fr cd
500m fr
4 x 200m pull building on every 50m on 3:30/3:45 mins (depending on where slow guy is in lane)
50m br, 50m fr cd
5 PM
Cycling (Snow/Road) 40:00 [2]
Waste of time. Went into Hilton Falls but the fresh untouched snow from last night was too deep for me to ride more than a few metres at a time. Found myself doing plenty of hike-a-bike through the powder cursing the winter which has been just about long enough for me. When I finally made it out on a road I was somewhat happy I could once again pedal for more than 20 feet even though I was getting sprayed salty slush by cars. Decided on doing a 15 minute road ride down SR10 until it was too dark for my own safety. Is it March yet?!?!?
Trekking (Hike-a-bike) 20:00 [1]
Eff'in gong show.
Monday Jan 24, 2011 #
11 AM
Running (Snowshoe) 49:00 [3] +79m
ahr:154 max:163 shoes: Salomon XT Wings 2
Great sunny, albeit cold run with the dogs in the snowshoes, getting in a 'lil specificity training in for the Raid in a few weeks. Stuck mostly to the hard packed stuff to avoid the back snow showers. Tested out the new retractable leash dog collars - awesome, so nice to not have to carry two leashes now.
Saturday Jan 22, 2011 #
9 AM
Running 2:02:00 [3] +280m
shoes: Salomon XT Wings 2
Frigid run with Logie over to Crawford, Rattlesnake and back.
Friday Jan 21, 2011 #
12 PM
Weights/core (Goodlife) 20:00 [1]
Thursday Jan 20, 2011 #
12 PM
Swimming (MLC) 42:00 [2] 2.0 km (21:00 / km)
2 x (100m fr, 100m br) wu
600m fr
9 x 100m pull on 2mins, target 1:30-1:35/100m
50m br, 50m fr cd
600m fr
9 x 100m pull on 2mins, target 1:30-1:35/100m
50m br, 50m fr cd
7 PM
Cycling (Computrainer) 15:00 [1]
warm up/cool down.
Cycling race (Computrainer) 1:11:30 [4] 43.06 km (36.1 kph)
ahr:162 max:168
Avg 254 watts.
Wednesday Jan 19, 2011 #
5 PM
Running 1:07:00 [3] +90m
shoes: Salomon Speedcross
With the dogs in Hilton Falls area. Set lots of fresh tracks in the Wandering Lynx trails, looks like biking is out for a while.
Tuesday Jan 18, 2011 #
5 PM
Weights/core (Goodlife) 30:00 [2]
Monday Jan 17, 2011 #
11 AM
Running 1:30:00 [3]
shoes: Salomon XT Wings 2
Nice run with phatty on a brisk sunny day. Took him over the usual loop into Crawford, Nass Canyon and Yaremko. Trails were packed over pretty good in most areas except Crawford Tract west of GL. Little Mari is so cute!!
Sunday Jan 16, 2011 #
11 AM
Cycling (Spin bike) 1:00:00
Rides (Rockies) Training DVD.
1 PM
Trekking 1:15:00 [0]
With Amy and the dogs in Hilton Falls. Brrrrrr!!!
Saturday Jan 15, 2011 #
9 AM
XC Skiing 1:15:00 [4] 13.0 km (5:46 / km) +250m 5:16 / km
Great classic ski with 'Bent while Dee, Logie and Bash skate skied. 'Bent is fast... first time I've ever really pushed on skis trying to keep up with him (failing but he was a patient skier).
1 PM
Running (Snowshoe) 1:01:00 [5]
Tough but beautiful course by getawaystix. The fresh powder made just trekking challenging, let alone running on those rare flat sections. Ended up with Logie for a while until we split up where I botched a control and then realized the 1 hour was almost up. Only went over 1-minute. Great course, loved the terrain.
Friday Jan 14, 2011 #
4 PM
Running 48:00 [2]
shoes: Salomon XT Wings 2
...more like snow running. Wasn't feeling very fast today, sluggish from last night's beers.
Thursday Jan 13, 2011 #
12 PM
Swimming (MLC) 40:00 1.9 km (21:03 / km)
2 x (100 fr, 100 br)
4 x 200 fr build on 50 on 4mins
4 x 100 fr build on 25 on 2mins
4 x 50 fr build on 12.5 on 1min
50 fr, 50 br cd
4 x 200 fr build on 50 on 4mins
4 x 100 fr build on 25 on 2mins
4 x 50 fr build on 12.5 on 1min
50 fr, 50 br cd
7 PM
Cycling (Computrainer) 10:00 [1]
Warm-up/cool-down.
Cycling race (Computrainer) 1:15:30 [4] 44.82 km (35.6 kph)
ahr:163 max:174
Varied course, sorta like a mountain bike race with lots of short hills. Avg 245 watts. Wattage slowly decreasing over winter...
Wednesday Jan 12, 2011 #
5 PM
XC Skiing 1:45:00 [1]
Night ski with the dogs into and around Hilton Falls. HF is finally groomed now, although still some exposed sections.
Tuesday Jan 11, 2011 #
12 PM
Running 49:00 [3]
shoes: Salomon Speedcross
With the dogs in Hilton Falls, stuck mainly to singletrack today.
4 PM
Cycling 1:49:00 18.0 km (9.9 kph) +178m
I'm not sure why I keep thinking I can ride until 6pm without any lights when it is more realistic to assume lights are required by 5:30. Had a tough time in there losing light for the last half of the ride and my rear shock appears to be kaput and completely bottomed out on no pressure. That lowered my BB which basically had me unable to clear much logs/rocks thereby giving a beating to my large chainring.
Monday Jan 10, 2011 #
5 PM
Weights/core (Goodlife) 30:00 [1]
Yoga (Moksha Hot) 1:00:00 [3]
(rest day)
Crazy hot class (>50C!). Almost had to pull the chute/child pose due to heat. Chatted after with Mrs. Gally who also did the class.
Supposed to be a rest day but some of these hot yoga classes are harder than I expect.
Supposed to be a rest day but some of these hot yoga classes are harder than I expect.
Sunday Jan 9, 2011 #
10 AM
Running race (Thomass) 56:25 [4]
shoes: Salomon Speedcross
Frigid TOC Thomass race in Mississauga. Temps hovering around -10C in the shade, however, being in the sun added quite a lot of warmth. Great to see the new addition to the phatty/Leanimal family! Also good to see Hansel, Dee, Logie and Aud joining the usual Thomass AR gang of phatty, Tiny and I.
Race start... after a few CP's the field quickly divided those with no/few handicaps in the first T- box, with phats, Hansel, Logie and I staying low while Tiny joined the O-guys taking the streets up high (damn, didn't even see/think about that option!). Hansel, phatty and I jostled for the lead with me sneakily moving past while phatty and co. overshot a creek CP. I moved up a cliff towards the next CP while I saw the O-guys already descending. Apparently the road had been much faster as we still had a good climb up and back behind them. Logie and I botched the next CP while noticing Tiny also looking a bit confused. Off went Phatty and Hansel.
Out of the first T-box and the next several CP's uneventful. I had made up a bit of ground on them and passed them only to botch another control, CP11... ugh. Again catch-up on phatty while Hansel looked liked he was heading to 12 before the box? I saw phatty moving x-country thinking he was getting the field CP, while I decided it was time to split up and I took the roads to the hilltop CP. Several minutes later we both came out at the same bridge on the road. I asked phats if he got the field CP where he grumbled 'No'. We attacked the next CP on the hilltop, and then laid it down for the next few CP's. I managed to somehow pass the phats en route to the 3rd last CP. From here it was vague memories of the last Thomass race, where I botched the last CP with Tiny and phats so close behind. With phatty's hungry breath roaring down on me, I managed to hold the lead between us by mere steps... another close finish amongst the AR shufflers/O-posers.
Race start... after a few CP's the field quickly divided those with no/few handicaps in the first T- box, with phats, Hansel, Logie and I staying low while Tiny joined the O-guys taking the streets up high (damn, didn't even see/think about that option!). Hansel, phatty and I jostled for the lead with me sneakily moving past while phatty and co. overshot a creek CP. I moved up a cliff towards the next CP while I saw the O-guys already descending. Apparently the road had been much faster as we still had a good climb up and back behind them. Logie and I botched the next CP while noticing Tiny also looking a bit confused. Off went Phatty and Hansel.
Out of the first T-box and the next several CP's uneventful. I had made up a bit of ground on them and passed them only to botch another control, CP11... ugh. Again catch-up on phatty while Hansel looked liked he was heading to 12 before the box? I saw phatty moving x-country thinking he was getting the field CP, while I decided it was time to split up and I took the roads to the hilltop CP. Several minutes later we both came out at the same bridge on the road. I asked phats if he got the field CP where he grumbled 'No'. We attacked the next CP on the hilltop, and then laid it down for the next few CP's. I managed to somehow pass the phats en route to the 3rd last CP. From here it was vague memories of the last Thomass race, where I botched the last CP with Tiny and phats so close behind. With phatty's hungry breath roaring down on me, I managed to hold the lead between us by mere steps... another close finish amongst the AR shufflers/O-posers.
Saturday Jan 8, 2011 #
8 AM
Cycling (Goodlife) 2:00:00
ahr:146 max:162
Double spin class at GL, shoot me now.
2 PM
XC Skiing 55:00 [1]
In the areas around Hilton Falls while Amy hiked with the dogs. Still not enough snow, shoulda brought my bike like the many others I saw in there.
Friday Jan 7, 2011 #
12 PM
Swimming (MLC) 40:00
Packed like cattle, 4 of us sharing one lane. Can't really do a good structured workout so just swam and passed others in the lane when I could. Never again.
4 PM
Running 1:10:00
shoes: Salomon Speedcross
In HF with the dogs. Lotsa fresh snow, very few tracks.
Wednesday Jan 5, 2011 #
5 PM
Running long 2:10:00 [2] +288m
shoes: Salomon XT Wings 2
Night run over to Crawford, Rattlesnake and back. Light went out halfway through, hit my eye on a branch near Buffalo Craig, even had a small bonk due to no gels or water. Not an ideal run.
Tuesday Jan 4, 2011 #
12 PM
Swimming (MLC) 40:00 1.9 km (21:03 / km)
2 x (100m fr, 100m br) wu
600m fr
8 x 100m pull on 2mins, target 1:25-1:35/100m
50m br, 50m fr cd
600m fr
8 x 100m pull on 2mins, target 1:25-1:35/100m
50m br, 50m fr cd
C • Tris 3
5 PM
Running 1:00:00 [2]
shoes: Salomon Speedcross
Hilton Falls area with K&T. Almost lost Kona to some deer he wanted to chase. Must bring his LED collar for runs this late.
Monday Jan 3, 2011 #
Cycling 2:00:00 [2]
After seeing how sweet it looked during yesterday's run, I had to make it out on the bike for a ride. The rain had washed away all the snow and the cold temps after had froze the ground to make it ideal dry conditions. Unfortunately within 10 mins of singletrack one foot was ankle deep in a frozen creek after falling off a rock bridge. Luckily ambient temps aren't too redic cold for winter and I didn't have to turn around immediately. I rode another hour before switching the wet sock and booties onto my other foot. Great riding in there right now.
Weights/core 30:00 [2]
At home with TRX plus some crunches and push-ups.
Sunday Jan 2, 2011 #
2 PM
Running 47:00 [2]
shoes: Salomon XT Wings 2
Hilton Falls with the dogs. Not a patch of snow to be seen, but riding looks great, no ice on the trails anywhere.