Training Log Archive: 'BentIn the 30 days ending Apr 30, 2005:
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Saturday Apr 30, 2005 #
Note
(sick)
Still feeling like cr*p. Well, at least I can pack for the SAC.
Strength (Home gym) 40:00 [2]
(sick)
Tried a weights workout, as I figured it's not that aerobic. Had to quit part way thru- too much hacking and coughing.
Friday Apr 29, 2005 #
Hiking 30:00 [1]
(sick)
Cold is in its prime right now- lots of hacking, sniffing and coughing. Still can't train.:(
90 min hike with Bash, family and other beasts, but I'll call it 30' level 1.
90 min hike with Bash, family and other beasts, but I'll call it 30' level 1.
Thursday Apr 28, 2005 #
Strength (core etc) 20:00 [1]
(sick)
Nice bronchial infection. Definitely no aerobic workout for me. Core and balance only!
Wednesday Apr 27, 2005 #
Paddlng intervals (Hydrospinning) 50:00 [3]
(sick)
Last class of the year, and I think I've finally got it today. Coach B watched me paddle for quite a while, and all he had to say was "Really good Rich, but you're still ugly!".
Dunno if it's the seat cushion or the cold that made me work less hard, but it felt good.
Intervals of 70%-90%, but progressively shorter time intervals- 4' each, then 2' each then 1' then 30", and repeat.
Dunno if it's the seat cushion or the cold that made me work less hard, but it felt good.
Intervals of 70%-90%, but progressively shorter time intervals- 4' each, then 2' each then 1' then 30", and repeat.
Paddlng warm up/down 40:00 [1]
(sick)
Warm up and drills. Today's tip- reach forward, for a good long stroke but snap out as the elbow reaches the hip.
Tuesday Apr 26, 2005 #
Running hills (commute+) 36:00 [3]
shoes: Brooks Cascadia Pivot
Did the red trail + some extra hills. Dunno, but I may be getting Bash's cold :(
Running 30:00 [2]
(sick) shoes: Brooks Cascadia Pivot
Yep, got Bash's cold. $#!$#@&I!
Slow run home, instead of my planned hill intervals.
Slow run home, instead of my planned hill intervals.
Monday Apr 25, 2005 #
Running (Commute) 30:00 [2]
shoes: New Balance 807
You'd think I'd be fresh after yesterday's rest day, but more like the walking dead (running dead?) this AM. I admit my pack's stuffed with extra heavy things for work, so it's over 20lbs. Really need to get some bike time in.
Running (commute +) 43:00 [3]
shoes: New Balance 807
Ran the blue trail with Bulletdog. Soggy!
Cycling (trainer) 30:00 [3]
Trying to make up for a slow weekend
Sunday Apr 24, 2005 #
Note
(rest day)
Well, I meant to get in a few hours of biking but... Things happened. Saw my Bro's slideshow of his trip thru Asia instead. Got in a *lot* of carb loading and little sleep too.
Saturday Apr 23, 2005 #
Running long 1:40:00 [2]
shoes: New Balance 807
Ran ravines and parks in Toronto- first lap with Bulletdog, then second lap with T-dog who should wear a sign "Makes Frequent Stops"
Strength (Isometric Machine) 15:00 [5]
Did some max strength sets on the Rafster's Isometric machine.
Friday Apr 22, 2005 #
Note
(rest day)
First rest day I've had in a while. Need to drive to Toronto tonight, so I drove to work :( No bike or run.
Thursday Apr 21, 2005 #
Cycling 30:00 [2]
ahr:139
Ground was frozen this AM so I could ride the trails to work. Threw in an extra hill or two. One section wasn't quite frozen and I managed to get a grape-sized clod of dirt right in the open mouth.
Cycling 38:00 [2]
Commute home- rail trail and roads- did some extra distance, but too tired from work to go as far as I wanted.
Wednesday Apr 20, 2005 #
Paddlng warm up/down 45:00 [1]
Technique- Today's item:
Rotate those hips, and lean towards the power side, don't hinge around the far shoulder
Rotate those hips, and lean towards the power side, don't hinge around the far shoulder
Paddlng intervals 50:00 [4]
Extra hard intervals today- 5 intervals
4'@70, 3'@80, 2'@90 and 1' @100%.
Hit HR of 172, highest so far paddling.
Almost getting the hang of it, but only one class left.
4'@70, 3'@80, 2'@90 and 1' @100%.
Hit HR of 172, highest so far paddling.
Almost getting the hang of it, but only one class left.
Cycling intervals (Trainer) 30:00 [4]
ahr:147 max:179
Started to rain, so I did my "hills" on the trainer. HR to 179, which is easy for trails but hard indoors.
The plan calls for 4-6 sets of 45 seconds hard climb at 55 RPM, then 2 minutes recovery per interval. I did 2 minutes on hard, then 2 easy for 4 sets. Probably more than called for, but I can't get the reistance up enough for 55RPM hard.
The plan calls for 4-6 sets of 45 seconds hard climb at 55 RPM, then 2 minutes recovery per interval. I did 2 minutes on hard, then 2 easy for 4 sets. Probably more than called for, but I can't get the reistance up enough for 55RPM hard.
Running 30:00 [3]
ahr:147 max:178
Run to work- took a longer route. Good AR day today- paddling, biking and running. Bulletdog got extra hill training running after a wild turkey who was too stupid to fly off!
Tuesday Apr 19, 2005 #
Running (commute) 22:00 [3]
shoes: New Balance 807
Quick run to work- PB. It's a lot quicker without the snow.
Running hills (Commute) 50:00 [4]
ahr:158 max:182 shoes: New Balance 807
Did a longer run on the way home with hill intervals- 45 seconds of climbing at HR 170-183 then back down.
Hot day! Bulletdog swam 7 times, and was still puffing.
Hot day! Bulletdog swam 7 times, and was still puffing.
Running warm up/down 15:00 [2]
First and last part of commute before the hard work began.
Monday Apr 18, 2005 #
Cycling 1:05:00 [1]
Easy ride as per our training plan.
Strength (Home Gym) 1:00:00 [2]
Upper body workout #2 + core.
Sunday Apr 17, 2005 #
Event: Paris to Ancaster
Cycling 1:30:00 [3]
Did Paris- Ancaster with Bash and The Minister. Easy paced ride, nice way to start the season. Great to be off the trainer, but I think it helped as I went hard on some of the hills, and the recumbent ('bent) bike outclimbed just about everyone back with us. No way was I going to be seen walking up hills!
Probably not the best idea to try and ride as a group, as we kept getting separated anyway and had to wait a lot.
Probably not the best idea to try and ride as a group, as we kept getting separated anyway and had to wait a lot.
Cycling 1:30:00 [2]
Paris- Ancaster- these were the sections where we got separated and waited up. Also did a first aid stop when a rider went down with cramps.
On roads the others can't stay on my tail to draft me as the 'Bent is so low. It's hard for me to look back, so I'd eventually realize they're off and coast down. Not the best bike for a group ride. In AR, we're often connected with tow ropes, and no crowds.
On roads the others can't stay on my tail to draft me as the 'Bent is so low. It's hard for me to look back, so I'd eventually realize they're off and coast down. Not the best bike for a group ride. In AR, we're often connected with tow ropes, and no crowds.
Saturday Apr 16, 2005 #
Running 45:00 [3]
shoes: New Balance 807
Did the red trail with Hingo, RunnerRob, K/0 and Bulletdog.
Legs felt really good on the hills- mind you, for a change I'm not wearing my backpack with computer etc. or towing.
Legs felt really good on the hills- mind you, for a change I'm not wearing my backpack with computer etc. or towing.
Running 45:00 [2]
shoes: New Balance 807
Run over to Palgrave, and second loop with Hingo and bulletdog. Trying to save something for P2A tomorrow.
Running long 1:40:00 [2]
shoes: New Balance 807
Another loop of Palgrave, this time with Bash and both beasts. So much for resting for P2A.
Friday Apr 15, 2005 #
Strength (Home Cable Gym) 1:10:00 [3]
Had a harder workout #1 on my CM3 Gym (like an overbuilt Bowflex) Converging chest press, Close grip pulldowns, Shoulder pulley press, Wide Grip pulldowns, Upright Row, Tricep Extn, Front Raise, Curls, Leg extn. Hamstrings, lunges, wall squats with ball.
- set 2 PBs on this machine on pulldowns- I guess not doing weights for a week actually helped. This machine is trickier than one with bars- more stabilziing needed. Also did core workout, but I'll count that with the level 1 stuff.
- set 2 PBs on this machine on pulldowns- I guess not doing weights for a week actually helped. This machine is trickier than one with bars- more stabilziing needed. Also did core workout, but I'll count that with the level 1 stuff.
Hiking 50:00 [1]
Hiked the dogs, tried out the bike, core workout etc.
Thursday Apr 14, 2005 #
Cycling (Commute) 50:00 [3]
Finally got out on the roads and rail trail to work. The trails in the woods are still too soft to resist damage. Found some nice mud anyway.
Also did quite a lot of balance work on the wobble board, but it's level 0 intensity.
Also did quite a lot of balance work on the wobble board, but it's level 0 intensity.
Wednesday Apr 13, 2005 #
Running 32:00 [2]
Commute w/ bullletdog who behaved well, and thunderdog who had a good swim in a cold, deep river.
Paddlng intervals 50:00 [3]
Hydrospinning. 5-3-1 intervals.
Paddlng warm up/down 40:00 [1]
Technique and warmup/cooldown.
Today's tip- drive forward with the shoulder, and keep the hand-shoulder distance relatively the same.
Today's tip- drive forward with the shoulder, and keep the hand-shoulder distance relatively the same.
Cycling intervals (trainer) 30:00 [4]
Pretty busy day- Up at 4:10, paddling at 6AM, arrive home 9:30, prep Bash's bike for the trails, and then a hard workout on the trainer, inhale lunch while stretching, then run to work, then work to 9. Reminds me of university.
Tuesday Apr 12, 2005 #
Running (Commute) 34:00 [3]
shoes: Brooks Cascadia Pivot
Commute with bulletdog
Running (commute) 59:00 [2]
shoes: Brooks Cascadia Pivot
Picked up controls from GRR. A little awkward running with 4 controls and dog leash in one hand, compass and map in other, and 7kg pack on. Tried to approach controls via bush rather than familiar trails.
Monday Apr 11, 2005 #
Running (Commute) 40:00 [1]
shoes: Montrail Susitna
Easy jog/hike home with T-dog.
Sunday Apr 10, 2005 #
Event: Giant's Rib Raid
Running race (GRR) 2:30:00 [4]
shoes: Icebugs
Giant's Rib Raid Albion Hills- Towing sections and the matrix.
We finally cracked the top 10, thanks in part to the team running well, but also great nav from Bash.
Absolutely great weather, and Hammer set an awesome course. I thought I knew the area, but Hammer threw us some curves.
We finally cracked the top 10, thanks in part to the team running well, but also great nav from Bash.
Absolutely great weather, and Hammer set an awesome course. I thought I knew the area, but Hammer threw us some curves.
Running race (GRR) 1:30:00 [3]
shoes: Icebugs
Slower bits of the GRR- some bushwhacking
Saturday Apr 9, 2005 #
Hiking
(rest day)
Rest day before GRR
Friday Apr 8, 2005 #
Strength (Weights + Core) 1:10:00 [2]
Weights on the machine, and Core with K/O and Bash.
Cycling (Trainer) 50:00 [2]
Tapering for the GRR
Thursday Apr 7, 2005 #
Running (Commute) 36:00 [2]
shoes: Montrail Susitna
Ran with T-dog. Slower run, starting to taper for GRR. Yesterday's slush is now this morning's ice. Yesterday's ice is now dry ground, and the open fields are drying up nicely. Rivers are huge! Still lots of snow in gulleys.
Wednesday Apr 6, 2005 #
Paddlng 50:00 [3]
BT's hydrospin with Bash, Thumbs-of-death and The Minister. Sets of 3-and-one. Technique felt better today. Bash ("The Wolverine" according to BT) was slowed down by a bigger blade eventually.
Paddlng warm up/down 40:00 [1]
Warmup and drills. Today's tip- reach far forward with the shoulder, but don't bend the body. Rotate the hips!
Running intervals (Commute) 29:00 [4]
shoes: Montrail Susitna
Sprinted the hills on the Roller Coaster trail with bulltetdog.
The snow on the forest trails is mostly 5-10cm of slushy stuff, but I cut over to the hilly trail through a gully, and did a faceplant when I postholed up to mid-thigh in the snow!!
Other sections are bare and dry.
The snow on the forest trails is mostly 5-10cm of slushy stuff, but I cut over to the hilly trail through a gully, and did a faceplant when I postholed up to mid-thigh in the snow!!
Other sections are bare and dry.
Tuesday Apr 5, 2005 #
Cycling (Trainer) 30:00 [3]
Getting the hang of reading my e-mail in the AM while warming up on the trainer, rather than sitting on the couch.
Running (commute) 40:00 [2]
Ran home with T-dog. Saw a beaver swimming in the swollen Humber River. Trail report- varied from dry ground or muddy sections in the open fields, to slushy in some shaded areas. Forested trails in Palgrave snow covered, from 2cm on some sections up to 30cm post-holing in forest clearings. Spent some time moving fallen trees, but forgot my saw.
Monday Apr 4, 2005 #
XC Skiing (commute) 37:00 [3]
Yes, skied to work in April! Yesterday's soggy snow froze into a crust over 15cm of snow, so the skiing was quite fast. I had to walk one steep hill due to bobsled conditions. Good call to exercise indoors yesterday, as there were 5 trees down in the first 500M! Tomorrow I'll have to bring a saw.
XC Skiing (Commute) 40:00 [2]
Yes, skied home! I had to walk the first 10%, or slosh would be more accurate. The rest was spring skiing. Oddly the lower layer seems to have melted first, so I had snow over slush. In the woods there's still a fair bit of snow, and some post-holing when I took of my skis to cross a road. Waxless skis rule!
Sunday Apr 3, 2005 #
Strength 1:00:00 [2]
Usual wt workout + core.
Cycling long (trainer) 1:05:00 [2]
Longer slower ride on the trainer today, due to 15cm of wet soggy snow, howling winds and creaking trees keeping me off running shoes or skis. At this pace I can see how you can spend lots of time on the trainer, but a level 3 or 4 workout is so-o-o much easier outdoors. The trainer's just a grind at that level.
Saturday Apr 2, 2005 #
Running long 2:30:00 [3]
ahr:157 shoes: Icebugs
Ran 2 loops of Palgrave with Hingo, K/O, the Bulletdog and the running gang. Lovely spring weather- snow mixed with rain. Although here's less ice on the trails, my Icebugs were the envy of the group on some of the hills. We did a 3rd lap on the West side of Duffy's, but skipped the Charlevoix trail due to deep snow.
Running warm up/down 30:00 [1]
Took T-dog out for last cooldown lap. The Bulletdog still had enough energy to tear around.
Friday Apr 1, 2005 #
Cycling intervals (Trainer) 25:00 [4]
K/O had me do some hard intervals. She's jealous of my smooth, quiet trainer (1Up model)
Strength (Weights)
Core workout with K/O plus1hr workout on home gym.
I never know how to record the intensity, so I just called it an hour, even though it takes longer including warmup, core, etc, but it's in front of the TV so there's some piddling around between sets.
I never know how to record the intensity, so I just called it an hour, even though it takes longer including warmup, core, etc, but it's in front of the TV so there's some piddling around between sets.