Training Log Archive: 'BentIn the 30 days ending Jun 30, 2005:
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| 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 | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday Jun 30, 2005 #
Running tempo (Commute) 40:00 [4]
Quick run to work on the longer blue loop with bulletdog while it's cool (ish)
Wednesday Jun 29, 2005 #
Strength (Home gym) 1:00:00 [2]
Workout #3 down in the nice cool basement.
I was going to go for a long bike ride this morning with speed intervals, but the Smog Princess in me read that the air quality was already bad at 7AM.
I was going to go for a long bike ride this morning with speed intervals, but the Smog Princess in me read that the air quality was already bad at 7AM.
Cycling (Commute) 25:00 [1]
Easy ride for a hot smoggy day.
Cycling (Commute) 30:00 [1]
Took an easy ride home, the longer way since I didn't have any dogs with me.
Tuesday Jun 28, 2005 #
Running intervals (Commute) 30:00 [4]
shoes: New Balance 706
Speed intervals- 7' on, 5' off. Warm and humid this AM, but better than trying it this afternoon. Bulletdog was pretty pooped by the end.
Running (Commute) 39:00 [3]
The rest of the run to work, the warmup and "off" time.
Monday Jun 27, 2005 #
Strength (Home gym) 50:00 [2]
Workout #2
Sunday Jun 26, 2005 #
Running race (Orienteering) 3:05:00 [3]
shoes: Brooks Cascadia Pivot
Long course at Navstock. I felt a whole lot better today- think the air's less smoggy. I also like the longer format as there's more time to recover from bone-headed mistakes like going up a road an extra 40M vertical, only to have to run back down, up to the CP and back up and over it again.
At least no major "lost in the forest" moments, and even helped out some others for a change. My legs felt strong, and I was able to run every climb. At the finish I felt I could run a couple more hours. Now, if only I could find the CPs!
At least no major "lost in the forest" moments, and even helped out some others for a change. My legs felt strong, and I was able to run every climb. At the finish I felt I could run a couple more hours. Now, if only I could find the CPs!
Saturday Jun 25, 2005 #
Running race (Orienteering) 1:12:00 [3]
shoes: Brooks Cascadia Pivot
"Short" course at Navstock. Well, short for some. Went better than the sprint, anyway. The terrain was nice, but I was still feeling tired. Had a good first bit, then managed to get all mucked up at CP9. Well, gave it a try once again, and got some exercise.
Running race (Orienteering) 56:00 [3]
slept:3.0 shoes: Brooks Cascadia Pivot
Sprint race at Navstock. Woke up really bagged this AM- still exhausted from the night race and 3hrs sleep, dragging my butt around the campsite.
I wouldn't want to miss out on training by only doing 15 minutes like Hammer, so I managed to stretch it out to almost an hour by totally blowing CP11. Gotta love a 28 minute error on a sprint race :( Although I keep swearing I should give up orienteering, somehow I keep coming back for more punishment. Sprint O is definitely my least favourite, even though the course was nice. Still hot and nasty.
I wouldn't want to miss out on training by only doing 15 minutes like Hammer, so I managed to stretch it out to almost an hour by totally blowing CP11. Gotta love a 28 minute error on a sprint race :( Although I keep swearing I should give up orienteering, somehow I keep coming back for more punishment. Sprint O is definitely my least favourite, even though the course was nice. Still hot and nasty.
Friday Jun 24, 2005 #
Event: Nav-Stock
Running race (RTH Night Raid) 3:56:00 [4]
shoes: Brooks Cascadia Pivot
Night Raid at Navstock with Bash and Hingo. Despite the killer heat and smog we had a good race! Bash's nav was really on. I was feeling a little more sluggish than usual, due to the lousy air and my stomach wasn't the best. Nice to do some orienteering as a team- When I'm towing Bash she goes faster and I can't get lost. We had some kick-ass lights- I used a Princeton Yukon HL on my head but had my Night Rider Storm (Like a 40W halogen) as a hand light, and Barb had a Storm as a headlamp. We decided to take safer routes via trails and it paid off. I can tow Bash on trails, (even though I wasn't towing all that strongly today) and the nav's easier if a bit longer. Fortunately I spiked both my CPs in the Matrix, and we headed off in good time. Made a mess of CP6, but otherwise did well. Hingo was really spotting those flashing lights. The second loop went quickly, even though we ran out of water (Hingo's water bladder burst at the start of the race). We ended up 2nd co-ed, 5th overall.
I couldn't believe how exhausted I was after, given that my heart rate wasn't all that high. I could barely walk upstairs, rather than annoying my teammates by bouncing around after the race.
I couldn't believe how exhausted I was after, given that my heart rate wasn't all that high. I could barely walk upstairs, rather than annoying my teammates by bouncing around after the race.
Thursday Jun 23, 2005 #
Cycling (Commute) 50:00 [1]
Easy commute - tapering for Navstock.
Wednesday Jun 22, 2005 #
Cycling intervals 45:00 [4]
Intervals at Albion Hills with Bash.
3X 15min at level 4, then 15min level 2 or so.
This was the "on" part. Beautiful day, trails are far better than during the race, and no traffic!
3X 15min at level 4, then 15min level 2 or so.
This was the "on" part. Beautiful day, trails are far better than during the race, and no traffic!
Cycling 1:30:00 [2]
Rest of the ride between the intervals, and my commute to work. Bulletdog treed a groundhog, but left him alone when he fell off.
Cycling (Commute) 25:00 [2]
Nice to ride home after my night office and not need my lights! Tapering for the Night Raid.
Tuesday Jun 21, 2005 #
Running intervals (Commute) 22:00 [4]
shoes: New Balance 706
Intervals as per coach K/O- 7 min zone 4, 7 min easy. This was the zone 4 part.
Somewhat surreal, running through soaking wet chest-high grass in the fog with a clear sunny sky overhead.
Somewhat surreal, running through soaking wet chest-high grass in the fog with a clear sunny sky overhead.
Running warm up/down 35:00 [2]
This was the easier part of the intervals, plus warmup/cooldown.
Running (Commute) 26:00 [3]
Home with the bulletdog in the rain. Nicer temperature for a run.
Strength (Home Gym) 1:15:00 [2]
Workout #1 right after the run. Also did core and balance.
Monday Jun 20, 2005 #
Hiking long (Commute) 1:30:00 [1]
shoes: New Balance 706
Recovery light jog/hike with T-dog setting the pace.
Sunday Jun 19, 2005 #
Cycling race 2:24:00 [4]
2 more laps at Albion Hills. The first one was at 3AM, and the trails were more slippery, but my light was great and I had a night lap only 6' longer than my day lap.
The second lap was the final one for our team (after the 24 hours, but it counts), and I took it easier but had a nearly identical time to yesterday's "fast" lap, probably due to the lack of traffic.
The knobbier tires worked out well, and the recumbent bike worked flawlessly. Got lots of hoots and hollers from the crowd when I did the rock pile and log-over switchbacks at the finish.
The second lap was the final one for our team (after the 24 hours, but it counts), and I took it easier but had a nearly identical time to yesterday's "fast" lap, probably due to the lack of traffic.
The knobbier tires worked out well, and the recumbent bike worked flawlessly. Got lots of hoots and hollers from the crowd when I did the rock pile and log-over switchbacks at the finish.
Cycling warm up/down 1:00:00 [2]
Warm up and cool down for my laps at Albion.
We ended up 26/134, which isn't bad for a "fun" team.
Mind you, we had some young hotshots.
We ended up 26/134, which isn't bad for a "fun" team.
Mind you, we had some young hotshots.
Saturday Jun 18, 2005 #
Cycling race (AH 24 hour) 1:09:00 [5]
My first lap at the Albion Hills 24 hour race. I always seem to have a higher HR on the first lap, which may be adrenaline. Put in a respectable lap, given I'm riding a bike longer than my sister's Smart Car.
Trails were much better than Wednesday's pre-ride, but there are some new switchbacks I simply cannot ride.
Cool weather, huge improvement over last week's smog and heat.
Trails were much better than Wednesday's pre-ride, but there are some new switchbacks I simply cannot ride.
Cool weather, huge improvement over last week's smog and heat.
Cycling warm up/down 30:00 [2]
Warm up and cool down for my lap. Warming up is hard, as you never know exactly when your next rider's coming in, and are pretty well cooled back down by the time you get to start.
Thursday Jun 16, 2005 #
Strength (Home gym) 1:00:00 [2]
Workout 3.
Was going to run but too tired this AM.
Was going to run but too tired this AM.
Wednesday Jun 15, 2005 #
Cycling (MTB) 1:30:00 [3]
Pre-rode Albion with Crash and Bash. (Crash, Bash and Bent were the original 3 Palgrave bikers.) With all the rain yesterday it was rather mucky in spots, but generally a nice ride. I used a Hutchinson Mosquito semi-mud tire, which was much better than my Conti. The course is nice, with lots of the old trails removed to make room for lots of new stuff.
Running (commute) 1:00:00 [1]
shoes: New Balance 807
Leisurely trot to work with both dogs.
I was hoping to keep them out of the river, but T-dog had other plans, and bulletdog followed.
Had an easy jog home too. I didn't even need my headlamp at 9:30.
I was hoping to keep them out of the river, but T-dog had other plans, and bulletdog followed.
Had an easy jog home too. I didn't even need my headlamp at 9:30.
Tuesday Jun 14, 2005 #
Running intervals (Commute) 23:00 [4]
shoes: New Balance 706
Did a few 8 minute intervals and took the longer route to work. The bad news is that there's a ton more poison ivy on my easy route home.
The good news is that after no reaction despite Saturday's Poison-Ivy-Fest, I'm definitely immune.
The good news is that after no reaction despite Saturday's Poison-Ivy-Fest, I'm definitely immune.
Running (Commute) 20:00 [2]
shoes: New Balance 706
Rest of the commute warm up/down.
I wimped out and got a ride home instead of running, what with a tornado warning right around the time I was going to leave, and a biblical cloud formation right near us.
I wimped out and got a ride home instead of running, what with a tornado warning right around the time I was going to leave, and a biblical cloud formation right near us.
Monday Jun 13, 2005 #
Strength (Home gym) 1:15:00 [2]
Workout #2 + core & balance.
Too hot and polluted to do much outside.
Too hot and polluted to do much outside.
Saturday Jun 11, 2005 #
Adventure Racing race 10:45:00 [4]
ahr:141 max:180
Hot, sticky, smoggy and buggy SAC Long course with Bash and Hingo. This was the toughest 1-day race yet, over 95km. Lots of nasty swamp mucking, and thick alders and junipers to bash through. Bash did some great nav, and we had a good race even with our bashed Bash, and a tow-rope wrapped in my rear wheel. I drank lots on the course, but think I drank 7 bottles of water after!
The lead teams got held up at a T/A from paddle to trek/swim when their bags hadn't arrived, but we'd planned ahead to have equipment with us in case this happened, and were able to carry on rather than resting and getting time credits like the 6 teams ahead of us.
Figured it would keep us in the racing mentality.
3rd co-ed, 6th overall, with a strong field.
We got passed by SRS 4 times!
According to my HRM I was only in zone 4 for 1.5 hours, but I'm giving it a 4 due to the overall difficulty.
The lead teams got held up at a T/A from paddle to trek/swim when their bags hadn't arrived, but we'd planned ahead to have equipment with us in case this happened, and were able to carry on rather than resting and getting time credits like the 6 teams ahead of us.
Figured it would keep us in the racing mentality.
3rd co-ed, 6th overall, with a strong field.
We got passed by SRS 4 times!
According to my HRM I was only in zone 4 for 1.5 hours, but I'm giving it a 4 due to the overall difficulty.
Thursday Jun 9, 2005 #
Cycling (Commute) 25:00 [2]
Easy ride with bulletdog. She was wiped out by the heat at 7AM, so there's no way she can run home in 32 degrees, even with 3 swims. Had to hitch a ride.
Wednesday Jun 8, 2005 #
Strength (Home gym) 1:20:00 [2]
Workout #1, plus some late night test-riding of the new derailleur. Too hot and smoggy to bike to work with the dogs:(
Tuesday Jun 7, 2005 #
Running (Commute) 30:00 [2]
shoes: New Balance 807
Slow run to work with both dogs- poor beasties suffer in the heat even at 7:30 AM.
Running warm up/down (Commute) 35:00 [2]
shoes: New Balance 807
Warm up and down for the intervals on the way home.
Also did some core work.
Also did some core work.
Running intervals 20:00 [4]
shoes: New Balance 807
Forgot my HRM strap today, but it felt like some hard intervals. 1km hard, 2 min easy X 3 as per Coach K/O.
Wildlife for Bash- Great incentive to keep the speed up when I stopped to tie my shoes and got molested by serious mosquitos.
Now it's taper time.
Wildlife for Bash- Great incentive to keep the speed up when I stopped to tie my shoes and got molested by serious mosquitos.
Now it's taper time.
Monday Jun 6, 2005 #
Running 22:00 [4]
shoes: New Balance 706
Hill intervals- with bulletdog, hot already at 7 this AM.
This is probably my last high intensity before tapering off for Marmora. Hmm, feel like I just got recovered from ESAR, and now time to taper. It will pretty much be race-recover-race for a while.
This is probably my last high intensity before tapering off for Marmora. Hmm, feel like I just got recovered from ESAR, and now time to taper. It will pretty much be race-recover-race for a while.
Running warm up/down 13:00 [2]
shoes: New Balance 706
Warm up/down for the intervals on my way to work.
Sunday Jun 5, 2005 #
Strength (Home gym) 1:00:00 [2]
Workout #3.
Cycling 1:30:00 [3]
Ride vwith Bash. In the new Singletrack I managed to trash my rear derailer. %$#! They don't call me "Bent" for nothing! I went to work on it while Bash enjoyed the nicest part of the ride. I managed to get it workable for the road part of the ride which gave me most of my gears, but it's toast.
Legs felt good, which is a good thing as my granny gears were off limits. Better get it working for Marmora this weekend!
Legs felt good, which is a good thing as my granny gears were off limits. Better get it working for Marmora this weekend!
Saturday Jun 4, 2005 #
Running long 2:30:00 [2]
shoes: New Balance 706
Run to Glen Haffy with Bash. Bit humid, but nice day for a long easy run.
Friday Jun 3, 2005 #
Cycling (MTB) 2:06:00 [3]
Rode Albion Hills with Bash. The climbing's going well today, and conditions were A1- dry, sunny and 22 degrees.
Great day to be out.
Great day to be out.
Thursday Jun 2, 2005 #
Cycling (commute) 16:00 [3]
Running a little late so I skipped part of the trail and rode Reddington Dr.
Wildlife for Bash- Big fat porcupine waddling right in the middle of the trail near our house. Glad I didn't have the dogs today.
Also saw a deer, who paced me at 36kph!
Wildlife for Bash- Big fat porcupine waddling right in the middle of the trail near our house. Glad I didn't have the dogs today.
Also saw a deer, who paced me at 36kph!
Cycling (Commute) 1:00:00 [3]
Biked the rail trail to my environmental meeting. Surprisingly good ride, and quick ride home in the dark.
Lots of nutrition on the wing. Pitooee. Maybe I need to wear a bug hat for night riding.
Lots of nutrition on the wing. Pitooee. Maybe I need to wear a bug hat for night riding.
Wednesday Jun 1, 2005 #
Strength (Home gym) 30:00 [3]
Workout 2- short of time so I did supersets.
Running (Commute) 1:00:00 [3]
shoes: New Balance 807
Did the red trail loop with Bulletdog, so she had 4 swims.
Feeling almost recovered, but I think running at level 3 was slower than ususal.
Feeling almost recovered, but I think running at level 3 was slower than ususal.
Running (Commute) 27:00 [3]
Nice night run home with a headlamp.