Training Log Archive: 'BentIn the 30 days ending Apr 30, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Apr 30, 2014 #
Strength 40:00 [2]
Foothab, kneehab, workout 1 with some chin-ups.
Running 1:25:00 [3]
shoes: Salomon FellCross
Out for a rainy, hilly forest run with the big guy and his harness. We also moved a wagonload of wood up the hill from the close pile.
The pooch was an enthusiastic hauler at times, as the woods are just full of deer and squirrels. Some hills I had to haul him, depending on the location of wildlife.
He almost bisected me like Obiwan did Darth Maul when Fabio the turkey erupted 5M from us and BZdog launched full force after him. Good test of the Skijoring harness!
Some amateur has been intentionally laying dozens of piddly logs across the trails, both main bruce and singletrack, so delayed a bit clearing those.
The pooch was an enthusiastic hauler at times, as the woods are just full of deer and squirrels. Some hills I had to haul him, depending on the location of wildlife.
He almost bisected me like Obiwan did Darth Maul when Fabio the turkey erupted 5M from us and BZdog launched full force after him. Good test of the Skijoring harness!
Some amateur has been intentionally laying dozens of piddly logs across the trails, both main bruce and singletrack, so delayed a bit clearing those.
Running 30:00 [3]
shoes: Salomon FellCross
Mysterious run home in the foggy night.
Monday Apr 28, 2014 #
Strength 50:00 [2]
Foothab, kneehab, lots of hip flexor/core stretching and workout 1 on the neglected home gym.
Sunday Apr 27, 2014 #
8 AM
Running long 3:31:01 [3] 32.34 km (6:31 / km) +724m 5:52 / km
shoes: Hoka Mafate 3
Mono Cliffs with BGY. Great day to be out, easy flattish run as per Coach Spaff. We ran every inch of the place.
I could feel the core/hip flexor thing by 3 hours. Only aware of the heels a bit on the few steep climbs.
Some great views, beer and calamari after at the Mono Cliffs Inn.
Time may be a bit low with Auto-pause.
Note- used BFS insoles in my roomy 10.5 Hokas. Had to crank the laces a bit but worked OK.
I could feel the core/hip flexor thing by 3 hours. Only aware of the heels a bit on the few steep climbs.
Some great views, beer and calamari after at the Mono Cliffs Inn.
Time may be a bit low with Auto-pause.
Note- used BFS insoles in my roomy 10.5 Hokas. Had to crank the laces a bit but worked OK.
Saturday Apr 26, 2014 #
Orienteering 2:15:00 [3]
shoes: Salomon FellCross
Out with Gally for some nav practice. The Mt Nemo woods are a bit of a mess- in many spots it's like the whole upper canopy fell down, and is tough running. As always, Gally can run while navigating faster and more accurately than me. Good thing we have him for GRR.
Strength 1:00:00 [2]
Final couple of hours to finish all the hauling, stacking and dumping of the monster tree pile. I also dragged a few loads of extra-heavy hardwood from a different spot.
I am guessing we have 5 bush cords hauled, stacked and partially split. That's about 8-9 tonnes. Not much storage left.
About 2/3 was from our yard, the rest half a km away through the bush.
Still need about 1 more cord of fire-killed wood from the far hill for next year, as the big pine won't be dry until 2016.
I am guessing we have 5 bush cords hauled, stacked and partially split. That's about 8-9 tonnes. Not much storage left.
About 2/3 was from our yard, the rest half a km away through the bush.
Still need about 1 more cord of fire-killed wood from the far hill for next year, as the big pine won't be dry until 2016.
Friday Apr 25, 2014 #
Running 1:10:00 [1]
shoes: Salomon FellCross
Easy commute with Bulletdog. She seems to have a sore shoulder, so she set a pokey pace coming home, but I brought in a very full wagon of wood from the bush so some workout especially on the uphills.
Wednesday Apr 23, 2014 #
Strength (Lumberjack) 40:00 [2]
Foothab, kneehab, new 1-leg squats, ladder agility, and went out and split the last of the logs from the big tree. Still plenty of hauling and dumping unburnable lumps left.
Running 1:00:00 [2]
shoes: Salomon FellCross
Warmup, cooldown and run home in the dark after work with the big guy.
Running tempo 30:00 [4]
shoes: Salomon FellCross
Solid tempo run. I was supposed to run flat trails, but the flat bits at the Eastern edge of Palgrave East are a bog. Still had a flat-ish run, including closed sections of Duffy's lane.
Tuesday Apr 22, 2014 #
Running 1:05:00 [1]
shoes: Salomon FellCross
Easy jog commute with the big guy, and walked the hills. Still a bit of ice on the shaded double track.
Monday Apr 21, 2014 #
Running 1:50:00 [3] 12.7 km (8:40 / km) +390m 7:31 / km
shoes: Salomon Snowcross
1 lap of the Pick Your Poison course at Horseshoe with Bash, Willderness and Eric. Some hard icy stuff, some muck but mostly snow up to 30xm or so. Glad to have poles and spikes.
Mostly easy pace, but Will and I had some good solid climbs and fast descents. He can move!
Definitely not doing the race next week- too much slush.
Mostly easy pace, but Will and I had some good solid climbs and fast descents. He can move!
Definitely not doing the race next week- too much slush.
9 AM
Running 1:48:34 17.72 km (6:08 / km) +374m 5:33 / km
shoes: Brooks CP6 Green
Good run with Goose to the Dingle. Not much ice until after we went down the switchbacks past the stile. The whole way heading South up from the creek was very icy still. We took the horse trail back to the fish ponds, and a nice little bit of sub-4 tempo back down to the trail. Goose was fast there in my borrowed Hokas.
Also saw BGY-girl riding her horse on the road.
Also saw BGY-girl riding her horse on the road.
Sunday Apr 20, 2014 #
Running 50:00 [3]
shoes: Salomon FellCross
Nice run in the Charlevoix trails with BZDog. 95% ice-free now.
I thought my number was up when the beast saw Fabio the wild turkey and his ladies right in front of us in our yard, but got him to sit before he tore my arm off.
I thought my number was up when the beast saw Fabio the wild turkey and his ladies right in front of us in our yard, but got him to sit before he tore my arm off.
Strength (Lumberjack) 45:00 [2]
90 min more slugging, and I'm almost finished with any useable wood from the big pine tree. Maybe one more load, and a lot of hauling away of knots and rotten stuff still to go.
Saturday Apr 19, 2014 #
Strength (Lumberjack) 1:00:00 [2]
Pleasant couple of hours beating the heck out of more big knotty logs with maul, wedge and sledge, stacking the good bits and hauling off the rotten stuff to the woods. Only a tonne or so left now to move...
Friday Apr 18, 2014 #
1 PM
Running long 3:06:45 24.59 km (7:36 / km) +798m 6:32 / km
ahr:141 max:174 shoes: Hoka Mafate 2 B
Bruce trail run with Bash. Once again on the Quest for no ice, we went to Kerncliff.
First part was pancake-flat, but once we got to Grindstone creek there were some hills, and I repeated the climb out 3x in different directions. Bash and I ran together for the first part and some cooldown, and saw each other often on the repeats.
Nice to see some different terrain. Running speed was OK, but felt the left medial heel by the end, and legs were getting tired. Not exactly where I want to be this time of the season.
First part was pancake-flat, but once we got to Grindstone creek there were some hills, and I repeated the climb out 3x in different directions. Bash and I ran together for the first part and some cooldown, and saw each other often on the repeats.
Nice to see some different terrain. Running speed was OK, but felt the left medial heel by the end, and legs were getting tired. Not exactly where I want to be this time of the season.
Thursday Apr 17, 2014 #
Cycling 50:00 [3]
Woo hoo, rail trail is thawed enough for me to ride to my meeting. Soft and soggy West of Humber station with several deadfalls and the odd snow patch, but the limestone is dry East of there at least to Caledon East.
Drag-raced a deer, saw rabbits and ducks, heard peepers. Night ride back was nice too.
Drag-raced a deer, saw rabbits and ducks, heard peepers. Night ride back was nice too.
Wednesday Apr 16, 2014 #
Running warm up/down 1:00:00 [2]
shoes: Salomon Snowcross
Warmup run with 2 dogs, and a short run in between Shlepping sets, followed by a run to work on snow-covered icy lumps.
Running- tire schlep 25:00 [3]
2 sessions with my buddy Shlepp. Easier on some snowy sections, hard on frozen mole-hills. I was able to multitask and deliver a big log using Schlepp like a sluggish sled.
Really does feel like running hills!
Really does feel like running hills!
Strength 30:00 [3]
Took advantage of the -9C temps to go mideval on some of the big knotty logs for an hour or so.
I was drenched by the end, but I got some decent splits out of the nasties.
I was drenched by the end, but I got some decent splits out of the nasties.
Running 30:00 [2]
shoes: Salomon Snowcross
Easy night run home. Only needed the headlamp for the last bit!
Tuesday Apr 15, 2014 #
Running 1:00:00 [3]
shoes: Salomon FellCross
Post- Passover waddle from my Mom's place around Earl Bales, the site of my ill-fated o-cup.
Snow over muck, with some paved trail.
Snow over muck, with some paved trail.
Sunday Apr 13, 2014 #
Strength (Lumberjack) 30:00 [2]
Heaving and hauling, but no splitting today. Also foot/kneehab.
Cycling (Trainer) 1:05:00 [2]
Bear Mtn DVD, but took it a bit easier than Bash (and had to fix my chain ).
Saturday Apr 12, 2014 #
Strength 30:00 [2]
The woodpile finally thawed so I moved some monster lumps down to the bush via wagon, and moved and stacked some more. New maul let me split some nasties that I had skipped.
12 PM
Running 1:30:06 [3] 17.87 km (5:03 / km) +92m 4:55 / km
shoes: Cascadia 7
Coach Spaff wanted me to do a flat run. I was near the airport, so I stopped by the West Humber trail and ran along the raging river. Amazing how easy it seems to run flat pavement.
Friday Apr 11, 2014 #
11 AM
Running long 3:10:26 [3] 30.05 km (6:20 / km) +749m 5:38 / km
shoes: Hoka Mafate 2 B
Sick of potholing and running on ice, Bash, BGY and I ran the Sulphur Springs trails.
Amazing spring day! Shorts and T-shirt! Trails were 99% free of ice, and the few bits were soft and pretty grippy. First full lap of the SS felt like floating, cruising along fast and light compared with the slogging we've done recently. Whole different muscle group too.
BGY and I had a tricky time following the exact route without markers, but managed pretty well even though we did the lookout loop backwards (more climbing). We met Bash several times- she was cruising well.
Trail up to Farmer's field and the field itself was pretty mucky.
On our second loop things got a lot softer, and we decided to stick to the gravelled trails. All of a sudden I wasn't floating up the hills any more, and I took the climb back to the start/finish pretty easy while BGY took the final KOM.
Recovery at Domestique
Amazing spring day! Shorts and T-shirt! Trails were 99% free of ice, and the few bits were soft and pretty grippy. First full lap of the SS felt like floating, cruising along fast and light compared with the slogging we've done recently. Whole different muscle group too.
BGY and I had a tricky time following the exact route without markers, but managed pretty well even though we did the lookout loop backwards (more climbing). We met Bash several times- she was cruising well.
Trail up to Farmer's field and the field itself was pretty mucky.
On our second loop things got a lot softer, and we decided to stick to the gravelled trails. All of a sudden I wasn't floating up the hills any more, and I took the climb back to the start/finish pretty easy while BGY took the final KOM.
Recovery at Domestique
Running intervals 16:00 [4]
shoes: Altra Olympus
A few 4-minute intervals on a longer commute route.
7 different squirrels and 2 deer made things interesting for the big guy!
7 different squirrels and 2 deer made things interesting for the big guy!
Running long 50:16:24 80.87 km (37:18 / km) +2747m 31:53 / km
ahr:148 max:184 shoes: Hoka Mafate 2 B
Thursday Apr 10, 2014 #
Paddlng (Erg) 30:00 [2]
Spin after work. Also did a bit of yoga. Hip/core thing sore in Warrior 1 pose..
11 AM
Strength (Lumberjack) 40:00 [2]
Foothab, kneehab, new 1-leg squats from Dr. B, and I chopped and split the last useable wood from the big tree. Now there's just a lot of hauling left.
4 PM
Strength 30:00 [2]
The firewood pile has finally thawed and the ground is dry enough that I can haul some of the massive knots of wood away. Also moved and re-piled a lot of others.
Wednesday Apr 9, 2014 #
Running 35:00 [3]
shoes: Ice bugs winter red
Run with Bazingadog around the 'hood. Side trails were awful- crust roulette- but the main trails were frozen flat and hard. Did some of Sheldon's drills too.
I found that the long-jump drill hurts right where I thought I did something to my hip flexor or lower core, and I can feel it a bit too on walking lunges.
I found that the long-jump drill hurts right where I thought I did something to my hip flexor or lower core, and I can feel it a bit too on walking lunges.
Running- tire schlep 15:00 [4]
shoes: Ice bugs winter red
Took Schlepp out for a drag around the property. He's hard work, and it feels like running uphill. Bazingadog got all excited when I got the skijoring attachment, but he's not invited.
Strength 30:00 [2]
Hauled some wood, did foothab, kneehab and some pull-ups.
Running 30:00 [2]
shoes: Ice bugs winter red
Easy jog in with Bulletdog.
Running 45:00 [1]
Easy late-night jog-hike home with a pokey Bulletdog.
Tuesday Apr 8, 2014 #
Running 30:00 [3]
shoes: Salomon Snowcross
Run in with the big guy. Rotting snow and slick ice condtions- bah.
One hill both of us were sliding down even with spikes and claws, and it won't melt for a while yet... yesterday's "rain" turned to snow.
One hill both of us were sliding down even with spikes and claws, and it won't melt for a while yet... yesterday's "rain" turned to snow.
Running 30:00 [2]
shoes: Salomon Snowcross
Tricky run home- soft crust with deep slush pockets below.
Shoes just don't dry out between runs.
Shoes just don't dry out between runs.
Monday Apr 7, 2014 #
Paddlng 30:00 [2]
Spin on the erg after work. The rains of biblical proportion never showed up so I could have run instead of driving.
Sunday Apr 6, 2014 #
2 PM
Running 3:06:00 [3] 21.59 km (8:37 / km) +590m 7:35 / km
shoes: Hoka Mafate 2
(GPS missed 4k or so)
Shorts and rolled-up sleeves! Sunny and no wind.
BGY wanted to do 40K at Sulphur, but due to family constraints and reports of certain death in the DV from Traveloney, we decided to run locally and Coach Spaff talked me down to 30k.
We did K2, the Dingle both ways, then up through Glen Haffy and North.
Had to don the Katoolahs pretty quickly, and they were barely adequate in spots.
Lots of variation- a little bit of bare ground, 2k of dirt road, but mostly snowy trail that varied from firm and lumpy to soft with breakable crust.
North of 9 it started out well, and the steep valleys were gorgeous in the sunshine and snow,
but South facing sections were pretty brutal, soft breakable crust, so we pulled the plug and headed back.
Someone had run an ATV on the trail, and it made for a narrow slippery gully of trail that was nasty to run even with the spikes on.
Lots of energy after all the time off, but my left heel was still acting up. No flying down hills this time.
Shorts and rolled-up sleeves! Sunny and no wind.
BGY wanted to do 40K at Sulphur, but due to family constraints and reports of certain death in the DV from Traveloney, we decided to run locally and Coach Spaff talked me down to 30k.
We did K2, the Dingle both ways, then up through Glen Haffy and North.
Had to don the Katoolahs pretty quickly, and they were barely adequate in spots.
 |
| From 2014 Spring Running |
Lots of variation- a little bit of bare ground, 2k of dirt road, but mostly snowy trail that varied from firm and lumpy to soft with breakable crust.
 |
| From 2014 Spring Running |
North of 9 it started out well, and the steep valleys were gorgeous in the sunshine and snow,
 |
| From 2014 Spring Running |
 |
| From 2014 Spring Running |
but South facing sections were pretty brutal, soft breakable crust, so we pulled the plug and headed back.
 |
| From 2014 Spring Running |
Someone had run an ATV on the trail, and it made for a narrow slippery gully of trail that was nasty to run even with the spikes on.
 |
| From 2014 Spring Running |
Lots of energy after all the time off, but my left heel was still acting up. No flying down hills this time.
C • Pics 2
Saturday Apr 5, 2014 #
Strength 2:00:00 [2]
Nasty and windy out with strange breakable crust so not great running.
I went out and wailed on some of the huge logs that have finally thawed out, full on axe-maul-sledge work for a couple of hours.
Also did foothab, kneehab, workout 1+ kb and a little core.
Looking forward to a decent run tomorrow, after a long rest week.
I went out and wailed on some of the huge logs that have finally thawed out, full on axe-maul-sledge work for a couple of hours.
Also did foothab, kneehab, workout 1+ kb and a little core.
Looking forward to a decent run tomorrow, after a long rest week.
Friday Apr 4, 2014 #
Cycling (Trainer) 50:00 [2]
Horrible slush and rain out. Easy spin, with some 1-leg.
Went to see Thumbs-of-Death who found some really sore spots in my hip flexors.
Went to see Thumbs-of-Death who found some really sore spots in my hip flexors.
Thursday Apr 3, 2014 #
Running 1:00:00 [3]
shoes: Salomon Snowcross
Commute with the big guy. He was busy socializing on both trips, and even scored a huge hunk of home-dried liver from the Critter Sitter. I had to drag him away after that!
Wednesday Apr 2, 2014 #
Note
(rest day)
Should be pretty well rested by the weekend...
Tuesday Apr 1, 2014 #
Note
(rest day)