Training Log Archive: 'BentIn the 29 days ending Feb 29, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| 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 Feb 29, 2016 #
Running 28:00 [3]
shoes: La Sportiva Crossover GTX
Back to dry ground in the open and ice in the woods.
Sunday Feb 28, 2016 #
10 AM
XC Skiing race 1:23:07 9.1 km (6.6 kph) +148m
ahr:177 max:204
Stars WAR- Garmin lost about 40 min, corrected from Bash's Ambit.
Beautiful spring skiing in sunshine, with sleeves rolled up.
Course was a complex system of bonuses, with rules that you couldn't ski on snowshoe trails or vice versa.
Bash spent time working out a good strategy to maximise the use of our classic skis.
I had worked hard to make sure our waxless skis had glide, and they were good for bushwhacking or on trail. We figured skate would be useless in the bush.
We did the first 2 hrs on ski, and cleared that part of the course. We had to do some slow, rough bushwhacking in order to get 3 bonus controls in order, but it turns out we misunderstood the rules and could have saved a lot of time there, as well as gotten 80 more points.
Bash was careful and was right in contact with the map the whole time, executing our plan exactly, while skiing strongly. My attempts at navigation tended to slow us down, so she did 95%.
Next we switched to snowshoes, with lots of scrambing up and down steep gullies. We were only able to tow part of the time. Cleared the course, and made it in with 8 min to spare. We thought we had all the bonus points too.
Thanks to Bash's attention to detail we were 3rd overall, and first Masters. Only Tiny's team got everything in sequence to get full bonus points, and some strong teams missed cps and/ or bonus combination. We missed only 1 combo.
Great racing with Bash and a great course with a ton of work put in by Nick and the Stars.
Beautiful spring skiing in sunshine, with sleeves rolled up.
Course was a complex system of bonuses, with rules that you couldn't ski on snowshoe trails or vice versa.
Bash spent time working out a good strategy to maximise the use of our classic skis.
I had worked hard to make sure our waxless skis had glide, and they were good for bushwhacking or on trail. We figured skate would be useless in the bush.
We did the first 2 hrs on ski, and cleared that part of the course. We had to do some slow, rough bushwhacking in order to get 3 bonus controls in order, but it turns out we misunderstood the rules and could have saved a lot of time there, as well as gotten 80 more points.
Bash was careful and was right in contact with the map the whole time, executing our plan exactly, while skiing strongly. My attempts at navigation tended to slow us down, so she did 95%.
Next we switched to snowshoes, with lots of scrambing up and down steep gullies. We were only able to tow part of the time. Cleared the course, and made it in with 8 min to spare. We thought we had all the bonus points too.
Thanks to Bash's attention to detail we were 3rd overall, and first Masters. Only Tiny's team got everything in sequence to get full bonus points, and some strong teams missed cps and/ or bonus combination. We missed only 1 combo.
Great racing with Bash and a great course with a ton of work put in by Nick and the Stars.
Snowshoeing race 1:24:02 7.46 km (11:16 / km) +239m 9:43 / km
ahr:152 max:183
Includes part of the ski.
Saturday Feb 27, 2016 #
10 AM
XC Skiing 1:08:16 [2] 10.92 km (9.6 kph) +92m
2-dog tour of palgrave west before the snow turns to muck later on.
Snow was much slower than yesterday as it warms up.
The boys were very well behaved, a pleasure to ski with after the usual early silliness. The big guy set an easy pace with many bains-du-neige later on.
Snow was much slower than yesterday as it warms up.
The boys were very well behaved, a pleasure to ski with after the usual early silliness. The big guy set an easy pace with many bains-du-neige later on.
Friday Feb 26, 2016 #
Strength 1:00:00 [1]
More running drills with Coach Jeff. Dynamic stuff such as jumping up on a flipped Bosu and sticking the landing, etc...
8 AM
XC Skiing 43:33 [3] 7.32 km (10.1 kph) +81m
Sparkling morning ski with the big guy. Slush has frozen over the ice to form a bomber base, and a bit of fresh pow on top. My buddy was pretty mellow after a quick start.
Thursday Feb 25, 2016 #
XC Skiing 30:00 [3]
Surprisingly good ski in with AD. He punched through to the slush layer but my skis stayed on top and never iced up.
XC Skiing 50:00 [3]
Skiing was better on the return, so AD and I toured the slightly deeper drifts in the golf course. The little guy was pouncing and bounding in and out of the drifts, just loving it.
Wednesday Feb 24, 2016 #
Strength 50:00 [2]
Workout #3. Gravity seems to have increased- pull-ups seem to get harder.
11 AM
Running 45:00 [3] 5.26 km (8:34 / km) +85m 7:55 / km
shoes: La Sportiva Crossover GTX
Dumping down snow but I had to run to work with AD as it'll be a slushy nasty mess when we come back. @#%! Took the Rollercoaster route to avoid the glacier. GPS missed most of it.
Didn't need the Kahts.
Scored a drive home rather than run in pouring rain, howling winds and over-the-ankle slush.
Didn't need the Kahts.
Scored a drive home rather than run in pouring rain, howling winds and over-the-ankle slush.
Tuesday Feb 23, 2016 #
Running 57:00 [3]
shoes: New Balance 1210v2
Half dry frozen ground, half boilerplate ice where I needed the kahtoolas. BZdog's very careful around the ice.
Strength 1:00:00
Boot camp- Tiara Tuesday with Caron wearing the dreaded orange.
Mostly hard work but not too painful, except a long session of lateral leg raises. Just when we're done a huge number of reps and ready to rest, we hear "now hold it for 20 more- bwa ha ha..." . Tabata were good.
Mostly hard work but not too painful, except a long session of lateral leg raises. Just when we're done a huge number of reps and ready to rest, we hear "now hold it for 20 more- bwa ha ha..." . Tabata were good.
Monday Feb 22, 2016 #
Running 55:00 [3]
shoes: La Sportiva Crossover GTX
Dry ground, thankfully frozen for the first bit, then shiny, lumpy glare ice for about 2/3 of the route. Worst yet. Brody cleverly avoided the centre of the trail.
Sunday Feb 21, 2016 #
10 AM
Running 2:38:46 [3] 19.22 km (8:16 / km) +605m 7:08 / km
Headed out with Bash and the indefatigable Adventuredog from Hockleycrest parking lot. Skiing is toast, snow is gone. Waaaah.
Alwyas nice to be out, but the Bruce was a mix of some glare ice, a little hard snow, some dry ground but mostly slippery muck on top of frozen ground. Used poles and spiked shoes at a pretty careful pace.
AD and I left Bash and did the pinnacles 3 ways, then headed back and picked up Bash later.
Note- leg was less tight than it has been for weeks. Still felt it, but 2 days off and a lot of rehab and Thumbs-of-death seem to help.
Alwyas nice to be out, but the Bruce was a mix of some glare ice, a little hard snow, some dry ground but mostly slippery muck on top of frozen ground. Used poles and spiked shoes at a pretty careful pace.
AD and I left Bash and did the pinnacles 3 ways, then headed back and picked up Bash later.
Note- leg was less tight than it has been for weeks. Still felt it, but 2 days off and a lot of rehab and Thumbs-of-death seem to help.
Saturday Feb 20, 2016 #
Note
Testing how to embed an image from Dropbox on the ipad:
You copy the link from dropbox, change the www.dropbox to dl.dropbox, then enclose it in "<" then " img" space "src=" then the link, follwed by ">" . Thanks as always to Ken W!
May need to add "?dl=0" to end of link before last ">"
You copy the link from dropbox, change the www.dropbox to dl.dropbox, then enclose it in "<" then " img" space "src=" then the link, follwed by ">" . Thanks as always to Ken W!
May need to add "?dl=0" to end of link before last ">"
Note
Slush and muck out there today. Bye bye skiing.
Strength 30:00 [2]
Lumberjack and a bunch of dumbell stuff.
Friday Feb 19, 2016 #
Strength 50:00 [2]
Rehab and workout 2.
Thursday Feb 18, 2016 #
XC Skiing 1:00:00 [3]
Beautiful ski in with AD at -20C in sparkling sunshine and back home at -3C.
Wednesday Feb 17, 2016 #
Strength 1:00:00 [2]
Foothab, kneehab, runhab + most of workout 1.
10 AM
XC Skiing 1:09:19 [3] 10.77 km (9.3 kph) +128m
Great ski conditions, so harnessed up the big boy for a decent tour of the 'hood. He hauled me at first, trotted along for most of it, but I had to drag him the last km and we were still a minute or two late.
Man, I love my commute!
Man, I love my commute!
9 PM
XC Skiing 30:00 [3]
Night ski home under blazing moon. Bzdog gets tomorrow off.
Tuesday Feb 16, 2016 #
XC Skiing 1:05:00 [3]
Finally, skijor-commuting. The big guy was very laid back on the way in, but perked up a bit as we skied Bash's tracks home. Sadly we missed Bash as she was out breaking trail for us.
Home without a headlamp!
Home without a headlamp!
Strength 50:00
Boot camp.
Monday Feb 15, 2016 #
Snowshoeing 1:00:00 [1]
(1:20) Out with C3 friends in Palgrave. I saw a Bernese Mtn dog in the group I was sure I recognized- sure enough he's AD's compatriot Sully from Waswanipi. Another Jan-dog in the group too, so a fine time was had by man and beast.
2 PM
XC Skiing 1:04:39 [3] 9.66 km (9.0 kph) +110m
Nice ski with Bash at Hockleycrest. Enough snow for them to roll it down, decent for skating, but not track set.
Sunday Feb 14, 2016 #
Hiking 1:00:00 [1]
(2 hrs) Jog over to pick up Crash and Logan's friends Skye and Sadie. Crash gave me a tour of all the new future singletrack- flagged but goes over piles of logs and debris right now. Logan and Sadie went nuts.
3 PM
XC Skiing 40:29 [3] 6.23 km (9.2 kph) +72m
Out with Bash and The Dog They Call Bro-dy.
Spectacular afternoon,sunny, crisp and dead calm.
First time I've been able to take the big guy out skijoring. Forgot how much fun it is.
Note- left leg sore.
Spectacular afternoon,sunny, crisp and dead calm.
First time I've been able to take the big guy out skijoring. Forgot how much fun it is.
Note- left leg sore.
Saturday Feb 13, 2016 #
9 AM
Running race 2:45:13 28.21 km (5:51 / km) +552m 5:20 / km
ahr:176 max:197 shoes: La Sportiva Crossover GTX
Oracle Trail Race
Bit fresh at -27C and "-44 windchill" but the layers were good and cold wasn't a factor. Beautiful running in brilliant sunny snowy woods.
Hunter led out the lead pack of 6 at a fast pace, and I dropped to the back, but accordioned up to 2nd out of the first aid station as my insulated bottle was good and I didn't have to stop here or AS2. Small nav error by our group had us passed, but I was just behind the new leaders at aid station 2.
I was surprised to see a big pack ahead of me but when I passed MsGally and Nick he said they were misdirected and and he had 3.5k less than me on his GPS. The markings were pretty ambiguous or sparse in places, only flagging tape, no arrows or distances and some volunteers unsure of the course.
I moved into 3rd I was told. At AS 3 I was hoping for a drink but they didn't have cups ready.
Still good until near AS2/4, where a well-meaning marshall directed me back around the South loop and my race-addled brain didn't realize it for 1km. Between that and a missed turn I had 15 min of errors mostly in the last 5k. Passed Ms Gally *again*, and she was looking strong.
Not actually sure how I finished, as it seems almost everyone ran a different course, and sadly I'm not sure all racers or RD knew it.
Kudos to the volunteers though toughing it out in the cold.
Solid run on very nice trails, but ended up pretty dehydrated and was glad I brought my own post-race warm drink. Left leg was tight the whole time.
Note- My insulated bottle was good but only holds 500ml. Carried a spare jacket, mitt covers, ultralight pants and kahtoolas just in case but didn't need any of it. Toe heaters with thinner socks were perfect.
Bit fresh at -27C and "-44 windchill" but the layers were good and cold wasn't a factor. Beautiful running in brilliant sunny snowy woods.
Hunter led out the lead pack of 6 at a fast pace, and I dropped to the back, but accordioned up to 2nd out of the first aid station as my insulated bottle was good and I didn't have to stop here or AS2. Small nav error by our group had us passed, but I was just behind the new leaders at aid station 2.
I was surprised to see a big pack ahead of me but when I passed MsGally and Nick he said they were misdirected and and he had 3.5k less than me on his GPS. The markings were pretty ambiguous or sparse in places, only flagging tape, no arrows or distances and some volunteers unsure of the course.
I moved into 3rd I was told. At AS 3 I was hoping for a drink but they didn't have cups ready.
Still good until near AS2/4, where a well-meaning marshall directed me back around the South loop and my race-addled brain didn't realize it for 1km. Between that and a missed turn I had 15 min of errors mostly in the last 5k. Passed Ms Gally *again*, and she was looking strong.
Not actually sure how I finished, as it seems almost everyone ran a different course, and sadly I'm not sure all racers or RD knew it.
Kudos to the volunteers though toughing it out in the cold.
Solid run on very nice trails, but ended up pretty dehydrated and was glad I brought my own post-race warm drink. Left leg was tight the whole time.
Note- My insulated bottle was good but only holds 500ml. Carried a spare jacket, mitt covers, ultralight pants and kahtoolas just in case but didn't need any of it. Toe heaters with thinner socks were perfect.
Friday Feb 12, 2016 #
Running 40:00 [1]
shoes: La Sportiva Crossover GTX
Hike/jog with the hounds. I let the big guy navigate us into some rarely seen backcountry.
Note
Left leg still tight.
2 PM
XC Skiing 49:54 [3] 7.03 km (8.5 kph) +67m
Easy ski with AD. Started out in bright sunshine, ended in full-on whiteout.
I love skiing from the door!
I love skiing from the door!
Thursday Feb 11, 2016 #
XC Skiing 32:00 [3]
Woo hoo, first real day of winter. -17 and adequate snow- had a good ski in with AD, and saw some nice sundogs.
XC Skiing 30:00 [3]
Nice ski home. Barely needed my lights.
Wednesday Feb 10, 2016 #
Strength 50:00 [1]
Foot, knee,heelhab. Little time left over for some strength.
11 AM
Running 38:25 [3] 5.3 km (7:15 / km) +60m 6:52 / km
shoes: La Sportiva Crossover GTX
Run to work with the big guy- I thought skiing wouldn't work, but there's been a touch more powder and I should have skied.
9 PM
Running 30:00 [2]
shoes: La Sportiva Crossover GTX
Easy jog home with the big guy. Stop-and-sniff until we hit lots of small canine tracks, then it was all business.
Tuesday Feb 9, 2016 #
XC Skiing 30:00 [3]
Woo hoo, finally *just* enough snow to ski to work.
The Palgrave Glacier was surprisingly good- the open bits were rock-ski only.
My left leg has been tight for a couple of weeks now, but it felt good with easy classic.
The Palgrave Glacier was surprisingly good- the open bits were rock-ski only.
My left leg has been tight for a couple of weeks now, but it felt good with easy classic.
XC Skiing 30:00 [3]
Ski home in marginal conditions. AKA 2016 superb conditions.
Met Crash, and AD and Sadie raced and romped around like crazy beasts as Skyerocket was the ref.
Met Crash, and AD and Sadie raced and romped around like crazy beasts as Skyerocket was the ref.
Misc
Strength 50:00 [3]
Caron's boot camp. She blamed me for the extra-hard pushup option, but also threw in the dreaded split-leg core stuff that had me asking Barrie for the tiara and doing the easier version.
Sunday Feb 7, 2016 #
Note
Weighed 160.4lbs before, 154.8 after incl water carried-
Drank 1.20l tailwind with 3 scoops.
Apparently even with drinking what I thought was a lot, I still lost 3lbs of unreplaced fluid on a nice cool day. Maybe more due to damp pack and gear.
Darcy from Infinit thinks the stomach issues are dehydration-related.
Drank 1.20l tailwind with 3 scoops.
Apparently even with drinking what I thought was a lot, I still lost 3lbs of unreplaced fluid on a nice cool day. Maybe more due to damp pack and gear.
Darcy from Infinit thinks the stomach issues are dehydration-related.
C • Solution 12
10 AM
Running 2:30:08 24.0 km (6:15 / km) +544m 5:37 / km
ahr:158 max:176 shoes: La Sportiva Crossover GTX
Storm the Bruce part 2
Storm had to "hang a sign" near Pretty River, so Bash and Browner dropped us 24k south of there, then they drove up to do the Pretty River hills.
Storm and I had another very solid run back.
Very mixed running- not too much nasty ice, but lots of slogging through breakable crust or lumpy frozen trails, with some road sections. Several spots would have been better with snowshoes.
We hit nice packed trails in Nottawasaga Lookout for the last 6k or so and lit it up, which felt great. We needed to deploy Kahtoolas and poles for the icy snowmobile trail down the final road allowance, but generally spiked shoes were ideal.
Fine lunch at the Creemore cafe after.
Storm had to "hang a sign" near Pretty River, so Bash and Browner dropped us 24k south of there, then they drove up to do the Pretty River hills.
Storm and I had another very solid run back.
Very mixed running- not too much nasty ice, but lots of slogging through breakable crust or lumpy frozen trails, with some road sections. Several spots would have been better with snowshoes.
We hit nice packed trails in Nottawasaga Lookout for the last 6k or so and lit it up, which felt great. We needed to deploy Kahtoolas and poles for the icy snowmobile trail down the final road allowance, but generally spiked shoes were ideal.
Fine lunch at the Creemore cafe after.
Saturday Feb 6, 2016 #
Strength (Lumberjack) 1:00:00 [2]
Splitting and hauling, and running drills too.
3 PM
Running 1:39:18 [3] 12.49 km (7:57 / km) +462m 6:43 / km
shoes: New Balance 1210v2
Dingle/Haffy run with Bash and AD (who had some great interval training earlier with his big brother and Storm the dog.)
Ran in Kahtoolas, which give bomber grip but make my feet a bit sore.
Ran in Kahtoolas, which give bomber grip but make my feet a bit sore.
Friday Feb 5, 2016 #
Strength 30:00 [2]
Foot, kneehab, runhab and some pulldowns and cable press
Thursday Feb 4, 2016 #
Running 28:00 [2]
shoes: La Sportiva Crossover GTX
Commute with the big boy. Added Khatoolas for the luge run.
Wednesday Feb 3, 2016 #
Strength 1:00:00 [2]
Workout 1, foot,knee and leghab.
Horrible weather out- dumping rain and windy- fetch the tiara, I'm driving to work.
Horrible weather out- dumping rain and windy- fetch the tiara, I'm driving to work.
Running 28:00 [3]
shoes: La Sportiva Crossover GTX
Gazed out the window as it turned to +15 and sunny, but ran home at night with AD. Palgrave Glacier is a bit diminished- turned to soft mud in melted sections but still a lot of glare ice.
Tuesday Feb 2, 2016 #
Running 57:00 [3]
shoes: La Sportiva Crossover GTX
Another glacial commute that had AD sliding. We detoured the Luge run section.
Strength 1:00:00
Caron's boot camp.
Monday Feb 1, 2016 #
Running (Glacier run) 1:00:00 [2]
shoes: La Sportiva Crossover GTX
First half K of the commute was bare ground, followed by glossy glacial ice that had even the mighty Bazingadog staring back at me with a "Seriously?" look. Spikes and dog claws were both sliding in spots, so we had to bushwhack a bit.
Lots of venison on the return trip, thankfully on the non-icy last bit as the lad was highly motivated watching them lead the way.
So much for the dead of winter.
Lots of venison on the return trip, thankfully on the non-icy last bit as the lad was highly motivated watching them lead the way.
So much for the dead of winter.