Training Log Archive: 'BentIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Misc (Lumberjack) 30:00 [2]
Sawing off low-lying logs across the trails. Many of the head-height deadfalls have dropped down.
I noticed major fence activity along the Northern border of the conservation area South of us. Looks like they'll be fencing it off at chest height just like they did to Palgrave East.
I also took the hounds for a hike and ran into Crash and Skyerocket. We commiserated on the fencing mess.
I noticed major fence activity along the Northern border of the conservation area South of us. Looks like they'll be fencing it off at chest height just like they did to Palgrave East.
I also took the hounds for a hike and ran into Crash and Skyerocket. We commiserated on the fencing mess.
XC Skiing (Classic) 1:10:00 [3]
Out with the Bolton Bounding Babes to Mono Nordic. Bash was slower than us on the descents, until we switched skis. I could walk up all the hills with no poles on her waxless skis, but had to pole down! Mine were fine for her, but I glide-waxed them yesterday.
My hamstring/calf bounding injury's still bugging me a bit so I bailed a few minutes early to get in some stretching.
My hamstring/calf bounding injury's still bugging me a bit so I bailed a few minutes early to get in some stretching.
Saturday Nov 29, 2008 #
Running tempo (Treadmill) 30:00 [4] 4.6 mi (6:31 / mi)
shoes: Saucony Road
Looks like I run at 9.2 MPH or 4:03/km on the (non-metric) treadmill to keep it just in zone 4.
I'm hoping to hold 4:15 to 4:30 in the Tuscon marathon.
Our treadmill only goes up to 10MPH so it won't do for fast speed work but it's fine for tempo. Back to collecting cobwebs for it after this week.
I'm hoping to hold 4:15 to 4:30 in the Tuscon marathon.
Our treadmill only goes up to 10MPH so it won't do for fast speed work but it's fine for tempo. Back to collecting cobwebs for it after this week.
Cycling warm up/down 30:00 [2]
Friday Nov 28, 2008 #
Strength (Home gym) 1:00:00 [2]
Another somewhat lethargic workout #2. Starting to get over my cold though.
Thursday Nov 27, 2008 #
XC Skiing 45:00 [2]
Slower ski but hard work in sticky conditions. Still great to be out. We met Bash and T-dog at dusk part way home.
Strength (Core) 20:00 [2]
Caron's class
Yoga 50:00 [2]
I think I did something to my left hamstring during Bounding- it was brutal in class with lots of hamstring stuff this time
Wednesday Nov 26, 2008 #
Strength (Home gym) 30:00 [2]
Just half workout #2 as I'm not feeling 100%.
Running tempo 45:00 [4]
Shorter less intense speed work today.
I also met lads who were cutting all the fire-killed poplars on the fenceline between our neighbours and the conservation area.
I also met lads who were cutting all the fire-killed poplars on the fenceline between our neighbours and the conservation area.
Tuesday Nov 25, 2008 #
XC Skiing (Commute) 30:00 [3]
Quick in spots, slushy in others, but it still beats driving!
Note- getting a cold :(
Note- getting a cold :(
Misc (Bounding) 1:00:00 [2]
(1hr 20) I'm now a Bounding Babe!
Even though I'm getting a cold and felt like cr*p, I'm glad I went.
Coach LD's working on our technique.
As for relays, what's with all the cheerleader stuff like cartwheels? Stick to the manly pushups and burpees.
Forget the Bear Walk- either my head has to be tucked in and my glasses fog completely, or I have to lift it up into Time Trial roadie position and destroy my neck.
Otherwise good times.
Even though I'm getting a cold and felt like cr*p, I'm glad I went.
Coach LD's working on our technique.
As for relays, what's with all the cheerleader stuff like cartwheels? Stick to the manly pushups and burpees.
Forget the Bear Walk- either my head has to be tucked in and my glasses fog completely, or I have to lift it up into Time Trial roadie position and destroy my neck.
Otherwise good times.
Monday Nov 24, 2008 #
Hiking 40:00 [1]
(55 min) Hike home in the snow and dark with T-dog.
A little slower today after all her romping yesterday, but she still did OK.
She's so proud to be The Office Dog.
A little slower today after all her romping yesterday, but she still did OK.
She's so proud to be The Office Dog.
Sunday Nov 23, 2008 #
Orienteering race 52:00 [4]
shoes: Icebugs red
Thomas Kelso.
Ugh. Despite my compass magnifier and bifocal glasses, still had trouble seeing controls like #3 on the map and ended up re-visiting controls way too many times. I should really go a lot slower- I felt like I wasn't in proper contact with the map too much.
Ugh. Despite my compass magnifier and bifocal glasses, still had trouble seeing controls like #3 on the map and ended up re-visiting controls way too many times. I should really go a lot slower- I felt like I wasn't in proper contact with the map too much.
XC Skiing 1:00:00 [2]
Local ski with Coach LD. First lap with both dogs, then a second longer lap of Palgrave West and the Charlevoix trail with Bulletdog flying along.
Most fun!
Most fun!
Saturday Nov 22, 2008 #
Running 1:55:00 [3]
shoes: Brooks CP Silver
Nice run with Slowrunner, Bash and the gang. Early start before sunrise, but it turned spectacular with sun on snowy trees.
Boston Rob caught up after a while and he and I kept a solid pace together.
Boston Rob caught up after a while and he and I kept a solid pace together.
XC Skiing (Classic) 1:10:00 [3]
Wow, perfect ski conditions up at Highlands with 75cm of snow in mid November! Bash and I went up with Knobless. Even after today's run, climbing felt good on the first real ski of the year- big contrast from last year with my gimpy knee.
Also a Sudden sighting.
Also a Sudden sighting.
Friday Nov 21, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout 3 + extra shoulder work.
Thursday Nov 20, 2008 #
XC Skiing (Commute) 1:05:00 [3]
Oh yeah, first decent ski of the year! Couple of stops to saw low-lying logs. One section of trail will be off limits until our neighbour gets out with his real chainsaw, so I'm skiing the open fields that burnt last year to reach the conservation area.
Strength (Core) 25:00 [2]
Finally made it to Caron's class. Not too hard today.
Yoga 50:00 [2]
Some long balancing poses that I'm not used to.
Wednesday Nov 19, 2008 #
Strength (Home gym) 50:00 [2]
Slightly shorter and easier workout #2 to allow time for running after.
Running intervals 25:00 [5]
shoes: Ecco GTX + Screws
Hard 5-minute intervals with 2 minutes off between sets. I ran the rail trail, listening to the 177BPM Podrunner "Fastigium". http://www.djsteveboy.com/fastigium.html
My quads were a little sore from yesterday's tempo run, so it was a push to get the HR up to zone 5. This will be the hardest run until Tuscon.
My quads were a little sore from yesterday's tempo run, so it was a push to get the HR up to zone 5. This will be the hardest run until Tuscon.
Running (commute +) 40:00 [2]
shoes: Ecco GTX + Screws
Rest of commute + time in between intervals.
Running (Commute) 31:00 [2]
shoes: Ecco GTX + Screws
Slower night run home in the deeper snow, detouring around fallen trees.
Skiing tomorrow!!!
Skiing tomorrow!!!
Tuesday Nov 18, 2008 #
Running tempo (commute+) 37:00 [4]
shoes: Ecco GTX + Screws
Hard and fast run in to work via Hawk hill, Reddigton and rail trail.
Monday Nov 17, 2008 #
Hiking (Commute) 45:00 [1]
I'd expected a slow walk home with T-dog, but the snow-rejuvenated hound had me at a brisk hike or light jog the whole way.
A lot of trees to saw up across the trail. The Lumberjack season's not over yet.
A lot of trees to saw up across the trail. The Lumberjack season's not over yet.
Sunday Nov 16, 2008 #
Running long 4:00:00 [2] 33.0 km (7:16 / km)
shoes: Brooks CP Silver
Long "easy" run with Coach Bash, who prescribed the longest pre-marathon run today.
We'd planned a much earlier departure and hoped Goose could join us, but our power was out in the storm last night, and this morning we found out that our hydro pole on our property was down, along with the transformer (and several trees)
.
It took us a while to pack the dogs off to doggy day care and drive to the office to get drinking water and charge up laptops and power supplies.
We finally made it out, drove to Belfountain, ran to Terra Cotta and back for soy mochas at the Shed. This route was flatter than some around our area, but still has some good solid climbs. Especially cool was climbing up the Grange hill into the snow line and winter wonderland, with every branch of every tree plastered with snow, after there was none just a few km away.
After we sprung the dogs and showered at the office before a BBQ dinner at home by headlamp. Luckily we have tons of firewood and the generator's fulll of gas.
We'd planned a much earlier departure and hoped Goose could join us, but our power was out in the storm last night, and this morning we found out that our hydro pole on our property was down, along with the transformer (and several trees)
.
It took us a while to pack the dogs off to doggy day care and drive to the office to get drinking water and charge up laptops and power supplies.
We finally made it out, drove to Belfountain, ran to Terra Cotta and back for soy mochas at the Shed. This route was flatter than some around our area, but still has some good solid climbs. Especially cool was climbing up the Grange hill into the snow line and winter wonderland, with every branch of every tree plastered with snow, after there was none just a few km away.
After we sprung the dogs and showered at the office before a BBQ dinner at home by headlamp. Luckily we have tons of firewood and the generator's fulll of gas.
Saturday Nov 15, 2008 #
Strength 1:00:00 [3]
Workout #1. New max on cable press- up to "13". I also got to 18 x8 on 1-arm pulldowns (Machine originally only came with 16 plates) so I thought I'd try the dreaded 1-handed chin-up. Couldn't even get off the ground. Oh well, the rest of the workout was pretty hard too.
Strength (Core) 40:00 [2]
I've missed too many of Caron's suffer-fest classes, so I did the DVD.
Thursday Nov 13, 2008 #
Running (Commute) 54:00 [3]
shoes: Ecco GTX + Screws
Took the flatter longer way to work, and the usual way home.
My hamstings are sore from yesterday's speed work. Good, they're getting trained in the fast-and-flat, clearly different from all the hill work on the weekend.
My hamstings are sore from yesterday's speed work. Good, they're getting trained in the fast-and-flat, clearly different from all the hill work on the weekend.
Wednesday Nov 12, 2008 #
Strength (Home gym) 1:00:00 [2]
Pretty solid workout #3. Up to 16.5 X 8 on 1-hand pulldown.
Running intervals 1:05:00
shoes: Brooks CP Silver
Time to switch it up for Tuscon- intervals in Palgrave West, East, Reddington and the Rail Trail. I took it easier on the uphills, but tried to time it to be able to hammer it on the gradual downhills and flats. 2-3 minute hard sessions with 1 minute easy. Also tried Rocky's new gravel trail behind Reddington- a nice little loop in the hardwoods.
Note- my knee's not 100% but should be OK for a downhill marathon's worth of pounding. I doubt TVP is in danger of shaving his beard this time though.
Note- my knee's not 100% but should be OK for a downhill marathon's worth of pounding. I doubt TVP is in danger of shaving his beard this time though.
Running (Commute) 29:00 [2]
shoes: Brooks CP Silver
Easy moonlit run home.
Tuesday Nov 11, 2008 #
Running (Commute) 25:00 [3]
shoes: Ecco GTX + Screws
Run to work. My leg muscles feel fine, but my right knee's a little touchy. Better than last week though.
Sunday Nov 9, 2008 #
Orienteering race 5:10:00
ahr:149 shoes: Brooks CP Green 2
RTH with Bash and Hingo. Good weather, great course.
Our pace felt a little lower this year as Bash wasn't feeling 100%. (Her nav was still great, of course). Lower HR average than usual, but some hard bits during towing. Some good towing opportunities which helped keep our speed up, including the haul up the final hill which ended up being a slo-mo sprint. We needed it after a penalty lap earlier, as we were *just* ahead of 3rd and 4th place masters as it turned out. I didn't do any towing off-trail up the steep hills though, and we didn't drop our pace later in the race, just kept it pretty consistent as we moved up through the teams.
I did manage our only real nav blunder. Hingo was strong, even though he claims he doesn't train- maybe he doesn't need to?
We ran into Goose, Rocky and Scooby in the first half a fair bit. Good to see them out there.
Big congrats to Slice, Griz and TVP, who ruled the course. The Bobkittens clobbered most of the male teams as usual, and the Cameron sisters took home prizing too.
Our pace felt a little lower this year as Bash wasn't feeling 100%. (Her nav was still great, of course). Lower HR average than usual, but some hard bits during towing. Some good towing opportunities which helped keep our speed up, including the haul up the final hill which ended up being a slo-mo sprint. We needed it after a penalty lap earlier, as we were *just* ahead of 3rd and 4th place masters as it turned out. I didn't do any towing off-trail up the steep hills though, and we didn't drop our pace later in the race, just kept it pretty consistent as we moved up through the teams.
I did manage our only real nav blunder. Hingo was strong, even though he claims he doesn't train- maybe he doesn't need to?
We ran into Goose, Rocky and Scooby in the first half a fair bit. Good to see them out there.
Big congrats to Slice, Griz and TVP, who ruled the course. The Bobkittens clobbered most of the male teams as usual, and the Cameron sisters took home prizing too.
Saturday Nov 8, 2008 #
Hiking 1:00:00 [1]
(2hrs) Nice hike at Forks of the Credit with Bash and friends. Logging this as we had some pretty good elevation gain.
Friday Nov 7, 2008 #
Strength (Home gym) 1:00:00 [3]
Workout #2. Still on an up-curve- Hit a new max on cable press, and threw in 15 chin-ups for good measure. Also at previous max on the rest of the workout.
This usually ends with something getting a minor injury, then I scale back.
Note- Finally got to a decent race weight.
This usually ends with something getting a minor injury, then I scale back.
Note- Finally got to a decent race weight.
Note
My knees were still a mess. T of D found a lot of nasty spots.
Thursday Nov 6, 2008 #
Running (Commute +) 26:00 [3]
shoes: Brooks CP Green
No dogs, so I took the flatter rail-trail route. Couldn't resist speed work on the gradual downhills- prep for Tuscon if my knees are OK. I was surprised at how little time it took, given that it's longer.
Cycling 35:00 [2]
Excellent cruise in the dark to Caledon East for my environmental meeting.
Just me, my bike and the rail trial in a little pool of Apex light. I met Bash after her power yoga class for a ride home.
Just me, my bike and the rail trial in a little pool of Apex light. I met Bash after her power yoga class for a ride home.
Wednesday Nov 5, 2008 #
Strength (Home gym) 1:15:00 [3]
Leisurely pace, but I'm at the previous high levels or 1/2 notch above.
I'm not losing weight like I want, but maybe less of it's lard.
Also did a few more loads of firewood. It's all gone but the off-cuts!
I'm not losing weight like I want, but maybe less of it's lard.
Also did a few more loads of firewood. It's all gone but the off-cuts!
Cycling 1:00:00 [2]
A very nice ride around Palgrave in shorts and T-shirt. Bulletdog had 3 swims.
Note- I came across several piles of 6X6 lumber near wet spots. I think they're starting to build bridges on the trails they've left open.
Note- I came across several piles of 6X6 lumber near wet spots. I think they're starting to build bridges on the trails they've left open.
Running (Commute) 28:00 [3]
shoes: Brooks CP Silver
Very nice run home in the moonlight, still in short sleeves.
Tuesday Nov 4, 2008 #
Running intervals (Commute +) 45:00
shoes: Brooks CP Silver
New longer route to work via rail trail & beyond.
I did speed intervals on all the gradual downhills/ flats- the Tuscon Marathon is mostly downhill.
Discovered that's what's bugging my knees- the uphills are fine.
I did speed intervals on all the gradual downhills/ flats- the Tuscon Marathon is mostly downhill.
Discovered that's what's bugging my knees- the uphills are fine.
Running (Commute) 25:00 [3]
shoes: Brooks CP Silver
Took the shorter route home- low on time.
Monday Nov 3, 2008 #
Running (Commute +) 32:00 [3]
Almost got the winter route cleared.
Note- My abs are gonna be sore after yesterday- I really need to do chins more often. Usually I do cable pulldowns, but clearly they're not the same- they don't hurt as much.
Note- My abs are gonna be sore after yesterday- I really need to do chins more often. Usually I do cable pulldowns, but clearly they're not the same- they don't hurt as much.
Running (Commute +) 35:00 [3]
shoes: Ecco GTX + Screws
Finished off the trail clearing on the way home. All I need now is snow!
Sunday Nov 2, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout 3 + extra shoulders and legs.
For Zoolander I also did 14 chin-ups. I remember the day I could do them 1-handed (Well, one rep) - not now.
For Zoolander I also did 14 chin-ups. I remember the day I could do them 1-handed (Well, one rep) - not now.
Cycling (Trainer) 30:00 [2]
Easy spin.
Saturday Nov 1, 2008 #
Running long 2:20:00
shoes: Brooks CP Silver
Very nice run with Bash, LeAnimal, Phatty, Hingo, Rocky and Crash + Skyerocketdog. After 2 days completely off, I needed to toss in a few intervals. We ran together to the base of K2 and then I put the hammer down on the long climb. Nice run all the way to Hwy 9 through Glen Haffy and back, and another hard interval or two the new way down K2.
Fantastic day, but my knee felt a bit weird after- patellar tendon issue. (Traded a soy latte for some advice from Dr. M) I also think it's the tib-fib thing again.
I've been trying to drop some of the fall tonnage, and am getting there slowly.
Fantastic day, but my knee felt a bit weird after- patellar tendon issue. (Traded a soy latte for some advice from Dr. M) I also think it's the tib-fib thing again.
I've been trying to drop some of the fall tonnage, and am getting there slowly.
Misc (lumberjack) 45:00 [2]
(2hrs) More hauling and slinging of logs, as well as some tree transplanting.