Training Log Archive: 'BentIn the 30 days ending Sep 30, 2008:
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Sunday Sep 28, 2008 #
Running 1:55:00 [2]
(sick) shoes: Brooks CP Silver
Bash and I ran the Mizzy lake trail. Easy pace due to my cold, Bash's knee and the generally dicey footing.
What a weekend of feasting the eyes, and the stomach of course at Arowhon. I may never eat again. Oh wait, the Jewish holidays, then P&L's wedding, more holidays then Thanksgiving.
What a weekend of feasting the eyes, and the stomach of course at Arowhon. I may never eat again. Oh wait, the Jewish holidays, then P&L's wedding, more holidays then Thanksgiving.
Saturday Sep 27, 2008 #
Paddlng 2:50:00 [2]
(sick)
Paddle with Bash from Arowhon up to Little Doe lake, then a couple of portages over to Joe lake, past our Wedding Rock and back.
Colours are beyond amazing- absolute 100% peak, and dead calm waters for perfect reflections.
Colours are beyond amazing- absolute 100% peak, and dead calm waters for perfect reflections.
Friday Sep 26, 2008 #
Cycling 1:10:00 [2]
(sick)
Easy ride on the Mew lake rail trail with Bash. Colours are amazing!
Thursday Sep 25, 2008 #
Running (Commute) 1:00:00 [1]
shoes: Brooks CP Silver
Cold's full-on, so an easy run to work and back. I walked up the steep hills.
Wednesday Sep 24, 2008 #
Paddlng (erg) 10:00 [2]
Warmup on the paddle trainer.
Strength (Home gym) 1:00:00 [2]
Workout #2.
I seem to be getting a cold, so I'll drive T-dog to work.
I seem to be getting a cold, so I'll drive T-dog to work.
Tuesday Sep 23, 2008 #
Cycling (Commute) 55:00 [2]
Another simple commute. I'd hoped for a longer ride but work was tricky and I got out late.
Monday Sep 22, 2008 #
Cycling (Commute) 50:00 [2]
Easy commute with Bulletdog.
Sunday Sep 21, 2008 #
Note
Kinetco 10 mi. Road race.
Running warm up/down 25:00
shoes: Saucony Road
Goose and LD both suggested I try a longer warmup with 5 high intensity 1-minute intervals before running.
Running race 1:09:00 [5] 10.0 mi (6:54 / mi)
ahr:184 max:190 shoes: Saucony Road
My first road race. I was hoping for 70 minutes, on this "very hilly" course.
I basically ran my HRM- if I wanted to catch someone, I'd only go if my HR was in the low 180s otherwise I let them go.
I kept it lower for the first bit than last week's 1/2 marathon, ate better the day before, did Goose's warm up and generally felt better. I still ended up 12th overall, but this time I won my age group, and was closer to the winning time. The Archer was 3rd on the same podium.
Nice to see Bash, Scooby, Thumbs-of-death and the flying Sergei coming or going.
I basically ran my HRM- if I wanted to catch someone, I'd only go if my HR was in the low 180s otherwise I let them go.
I kept it lower for the first bit than last week's 1/2 marathon, ate better the day before, did Goose's warm up and generally felt better. I still ended up 12th overall, but this time I won my age group, and was closer to the winning time. The Archer was 3rd on the same podium.
Nice to see Bash, Scooby, Thumbs-of-death and the flying Sergei coming or going.
Saturday Sep 20, 2008 #
Paddlng 20:00 [1]
Goose, Tavish and I cheered Bash and Coach LD at Storm the 10.
We paddled around in Goose's magic boat-in-a-bag.
We paddled around in Goose's magic boat-in-a-bag.
Yoga 40:00 [1]
Hard Core DVD. First time in a long while.
Friday Sep 19, 2008 #
Note
Canadians are the fastest humans on the planet!
If you thought your bike was fast- Canadian Sam Whittingham just broke his 2002 world human powered speed record on a Varna recumbent bulletbike a few hours ago.
132.5 kph on the flats with no wind!
Incidentally, if you thought your boat was fast, Greg Kolodziejzyk (Another Canadian) broke the 24 hour human powered boat record last week, over 250 kms around a loop on a lake in Montana.
Greg also holds the land 24 hour record, 1142km.
http://www.adventuresofgreg.com/HPB/HPBmain.html
If you thought your bike was fast- Canadian Sam Whittingham just broke his 2002 world human powered speed record on a Varna recumbent bulletbike a few hours ago.
132.5 kph on the flats with no wind!
Incidentally, if you thought your boat was fast, Greg Kolodziejzyk (Another Canadian) broke the 24 hour human powered boat record last week, over 250 kms around a loop on a lake in Montana.
Greg also holds the land 24 hour record, 1142km.
http://www.adventuresofgreg.com/HPB/HPBmain.html
Strength (Home gym) 1:00:00 [2]
Workout #1, but less legs than usual due to running race Sunday.
Running 15:00
shoes: Saucony Road
Short but quick run to try out the Saucony shoes I won at RockstAR.
Thursday Sep 18, 2008 #
Cycling (Commute+) 1:05:00 [2]
Such a perfect calm sunny day called for the scenic route home, with a swim for Bulletdog.
Strength (Core) 25:00 [2]
Oblique and Stabilization section of the Hard Core DVD. Sessions start next week.
My hamstrings are pretty sore from Wednesday's speed work on flat trails, and Bulletdog's wiped out today.
My hamstrings are pretty sore from Wednesday's speed work on flat trails, and Bulletdog's wiped out today.
Wednesday Sep 17, 2008 #
Strength (Link) 45:00 [2]
Dogs actually let me sleep in, so this was a shorter Link workout than usual, but with some hard sets.
Running intervals (Commute+) 50:00
shoes: Brooks CP Silver
Nice run around the KB trails, where there's a new metre-thick beech down across the trail. Up and down the Charlevoix hills, then into Palgrave for some extra loops. I did a few speed intervals and worked hard on the uphills.
Running 30:00 [2]
shoes: Brooks CP Silver
Easy jog home by headlamp and full moon.
Tuesday Sep 16, 2008 #
Cycling (Commute) 50:00 [2]
Awesome day for a cool fall ride.
Didn't include time to saw a log that fell across the trail.
Didn't include time to saw a log that fell across the trail.
Sunday Sep 14, 2008 #
Cycling (trainer) 20:00 [2]
Easy spin to loosen the legs.
Strength (Home gym) 1:00:00 [2]
Workout #3. Bit lighter than usual.
Paddlng 45:00 [3]
Coach LD invited me to paddle Island lake, especially as she can't carry a kayak on the Prius.
The forecast wasn't good, but it looked better than expected.
We kept in the sheltered area and didn't have any rain, storms or gusts, just a decent workout on the return with a headwind, and the sun even came out!
The forecast wasn't good, but it looked better than expected.
We kept in the sheltered area and didn't have any rain, storms or gusts, just a decent workout on the return with a headwind, and the sun even came out!
Saturday Sep 13, 2008 #
Running warm up/down 20:00 [2]
shoes: Brooks CP Green 2
Running race (Trail 1/2 Marathon) 1:50:00 [5] 21.9 km (5:01 / km)
shoes: Brooks CP Green 2
Nice technical course at 5 Peaks Albion Hills. My legs felt good off the start, and we were doing just over 4 min kms for the first couple, but my HRM told me to back off. It took 7km for the HR to settle in nicely at a slower-than-expected 5 minute kms on the twisty trails, and I ended up pacing another fellow who was faster on the downs but slower on the flats. He got me on the downhill finish. I really need to improve my downhill speed if I want to do better on trail runs.
Unfortunately, after 14 km we ran straight into the back of the Sport and Enduro races, so we had to politely pass all the walkers, waddlers and speed walkers in the next bit of singletrack, and the slow- medium runners in the last bit of mostly singletrack. The faster 1/2 Marathon runners only had to deal with the first 2 waves of the other races, which were moving faster.
I was disappointed with the format, as they could have started the 1/2 marathon 30 minutes earlier and avoided all this issue. Maybe next time I'll run the subway platform and escalators in rush hour.
I was hoping to do a little better, but I think my legs pushed me too fast for the first couple of km and my cardio wasn't up to it. I ended up 45 seconds behind 3rd in the 35+ category, and 19 minutes behind the overall winner. I borrowed Bash's gps, and it'll be interesting to see the download.
Kudos to Phatty who was 3rd in his category in the short course, and to young-and-speedy Sergei L. who won the medium course overall.
Unfortunately, after 14 km we ran straight into the back of the Sport and Enduro races, so we had to politely pass all the walkers, waddlers and speed walkers in the next bit of singletrack, and the slow- medium runners in the last bit of mostly singletrack. The faster 1/2 Marathon runners only had to deal with the first 2 waves of the other races, which were moving faster.
I was disappointed with the format, as they could have started the 1/2 marathon 30 minutes earlier and avoided all this issue. Maybe next time I'll run the subway platform and escalators in rush hour.
I was hoping to do a little better, but I think my legs pushed me too fast for the first couple of km and my cardio wasn't up to it. I ended up 45 seconds behind 3rd in the 35+ category, and 19 minutes behind the overall winner. I borrowed Bash's gps, and it'll be interesting to see the download.
Kudos to Phatty who was 3rd in his category in the short course, and to young-and-speedy Sergei L. who won the medium course overall.
Friday Sep 12, 2008 #
Paddlng (erg) 15:00 [2]
Strength (Home gym) 1:00:00 [2]
Workout #2.
Note: dropped the 'bent off at Gandalf the bike wizard's place. He's going to do a re-do for me.
Note: dropped the 'bent off at Gandalf the bike wizard's place. He's going to do a re-do for me.
Thursday Sep 11, 2008 #
Cycling (Commute) 50:00 [2]
Easy ride with Bulletdog.
Wednesday Sep 10, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #1
Running 59:00 [4]
shoes: Brooks CP Silver
Fantastic run in today- perfect temp and sunshine. Felt good and pushed the pace a bit around all the remaining open trails in Palgrave.
Bulletdog had 3 swims!
Bulletdog had 3 swims!
Running (Commute) 25:00 [2]
shoes: Brooks CP Silver
Easy run home by headlamp and moonlight on a perfect still night.
Monday Sep 8, 2008 #
Cycling (Commute+) 1:00:00 [3]
With my big bike out of commission, I tried the big front wheel on the Omega. It handles bumps much better, but my foot hits the front wheel on sharp uphill turns, so it's a no-go for twisty singletrack.
Strength (core) 20:00 [2]
Time to get back into the dreaded Hard Core workouts.
Sunday Sep 7, 2008 #
Running 1:40:00 [3]
shoes: Brooks CP Silver
Nice AM run with Bash, Rocky, Goose, Vents, Scooby, The Archer and Rob the biker. I felt good and pushed a bit on some of the hills. At one point I was running ahead but thought I heard the guys right behind me so I picked up the pace as I kept hearing them. Turned out that I'd lost them all but was pacing a big deer! I'm sure Scooby gets mistaken for a prancing deer all the time.
Bash, Goose and I turned back at Castlederg with Rocky and Vents and I got to hear all about the very cool Trans-Rockies.
Bash, Goose and I turned back at Castlederg with Rocky and Vents and I got to hear all about the very cool Trans-Rockies.
Strength (Link) 50:00 [2]
Link workout.
Saturday Sep 6, 2008 #
Orienteering race 1:01:00 [4]
shoes: Brooks CP Silver
Nice orienteering event at Mansfield.
After botching the winter race in this area, I was pretty cautious and it went well. 2 mistakes at 4 and 16, but mostly the singletrack was extremely well mapped which helped a lot to keep me on track despite no practice since the winter.
Goose, Mick, Tiny and I all finished with close times.
After botching the winter race in this area, I was pretty cautious and it went well. 2 mistakes at 4 and 16, but mostly the singletrack was extremely well mapped which helped a lot to keep me on track despite no practice since the winter.
Goose, Mick, Tiny and I all finished with close times.
Running warm up/down 10:00 [1]
shoes: Brooks CP Silver
Easy jog with Goose for warmup. Apparently we should have been using the little preview map more for practice.
Friday Sep 5, 2008 #
Running 1:15:00
shoes: Brooks CP Silver
Nice morning run on the Bruce with Crash.
Paddlng (erg) 20:00 [2]
Strength (Home gum) 1:00:00 [2]
Workout #3 today + extra shoulder sets.
Wednesday Sep 3, 2008 #
Strength (Home gym) 35:00 [2]
Short version of workout 2 so I had more time for a bike ride before work.
Cycling 50:00 [3]
I was enjoying a nice ride around the Albion trails when I heard a suspicious creaking noise, accompanied by a wobbly seat. Sure enough, the seat on my 'bent broke again, and I cut off the ride and rode to work gingerly on roads. Back to Dr. Gandalf. :(
At least it held out for the Coast Raid, with all the huge loads we put on it.
At least it held out for the Coast Raid, with all the huge loads we put on it.
Cycling (Commute) 22:00 [2]
Very careful ride home with the cracked seatback.
Tuesday Sep 2, 2008 #
Running tempo (Commute+) 30:00 [4]
shoes: Brooks CP Silver
Put the hammer down on the commute to get a bit of speed back in the legs.
Bulletdog appreciates a brisk trot!
Bulletdog appreciates a brisk trot!
Running (Commute+) 30:00 [3]
shoes: Brooks CP Silver
Easier jog home.
Monday Sep 1, 2008 #
Paddlng 50:00
Paddling around Island Lake. Part was pacing with Goose and LD's friends and family, part was test-driving the new sea kayak with GPS to see if it's any faster than Bash's boat or my old one.
It's half the weight of my big one, and a lot less windage, but it's not really all that much faster than Bash's boat. Still, fairly quick for a rock-solid sea kayak.
Goose got my boat up to 12.6kph, so of course I had to try a max. I thought I only got up to 12.3 briefly, but the GPS registered 12.7 max. Still, this is an all out mad paddle for a few seconds, and any more would probably end up with an Adventure Swim. It'll cruise fine at 9kph, and I could hold 10 for a while, but Adam Vankoeverden need not worry.
How fast do you dudes go in your fancy shmancy race boats, like those SRS ones?
It's half the weight of my big one, and a lot less windage, but it's not really all that much faster than Bash's boat. Still, fairly quick for a rock-solid sea kayak.
Goose got my boat up to 12.6kph, so of course I had to try a max. I thought I only got up to 12.3 briefly, but the GPS registered 12.7 max. Still, this is an all out mad paddle for a few seconds, and any more would probably end up with an Adventure Swim. It'll cruise fine at 9kph, and I could hold 10 for a while, but Adam Vankoeverden need not worry.
How fast do you dudes go in your fancy shmancy race boats, like those SRS ones?