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Training Log Archive: 'Bent

In the 30 days ending Apr 30, 2022:

activity # timemileskm+m
  Running22 20:34:38 35.65 57.37 1334
  Cycling6 6:18:22 40.18 64.66 294
  Strength8 5:20:00
  Hiking5 4:30:00
  Orienteering1 2:57:56 12.81(13:53) 20.61(8:38) 66
  Paddlng1 1:21:02 4.31(3.2/h) 6.94(5.1/h)
  Total35 41:01:58 92.95 149.59 1693
  [1-5]35 39:32:42

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Saturday Apr 30, 2022 #

9 AM

Running 1:08:42 intensity: (42 @0) + (9:14 @1) + (23:41 @2) + (30:46 @3) + (4:19 @4) 10.2 km (6:44 / km) +227m 6:04 / km
ahr:145 max:179 shoes: Topo MTNracer

Kopapore with Logan at a decent clip.

Some bushwhacking, some technical rock, some fast trail, big hills and five creeks for the pooch.

Running 38:38 intensity: (9:58 @0) + (20:11 @1) + (6:24 @2) + (2:05 @3) 3.01 km (12:49 / km) +41m 12:00 / km
ahr:111 max:156 shoes: Topo MTNracer

Cooldown to meet Bash and Gentleman Dog.
1 PM

Paddlng 1:21:02 intensity: (56:16 @0) + (19:36 @1) + (5:10 @3) 6.94 km (5.1 kph)
ahr:95 max:116

Lake Eugenia with Bash. Bigger lake than I thought- more to paddle another day.

Friday Apr 29, 2022 #

Hiking 1:00:00 [1]

2 dog family Kolapore hike around the Gulch loop and beaver pond on a stellar spring day. Gentleman Dog was flawless off leash. Bash found an old ruin and abandoned hunting camp overlooking the pond.

Thursday Apr 28, 2022 #

Cycling 1:00:00 [3]

Commute + on singletrack.

Wednesday Apr 27, 2022 #

Strength 20:00 [2]

Part of workout 1

Cycling 45:00 [3]

Commute via singletrack and Covid Crusher. Cold!
9 AM

Running 10:00 [3]

30 min run/ hike with the dogs.

Tuesday Apr 26, 2022 #

Running 52:00 [3]
shoes: Topo Ultraventure Pro

Commute

Monday Apr 25, 2022 #

Running 56:00 [2]
shoes: Topo Ultraventure Pro

Knee-friendly easy commute.

Sunday Apr 24, 2022 #

12 PM

Cycling 2:03:56 intensity: (15:27 @0) + (1:34:25 @1) + (10:42 @2) + (3:22 @3) 41.55 km (20.1 kph) +121m
ahr:113 max:148

Rail trail recovery ride with Bash.
Knee is a bit sore, so this was exactly what the doctor ordered on a perfect spring day.
Met Knobless part way, and rode back to Inglewood for lunch and coffee with Jan. Met the Hingos on the return trip and had a great trailside chat.

Saturday Apr 23, 2022 #

9 AM

Orienteering 2:57:56 intensity: (52:13 @2) + (55:01 @3) + (1:10:42 @4) 20.61 km (8:38 / km) +66m 8:30 / km
ahr:122 max:169 shoes: Topo Ultraventure Pro

Raid the Rib Rocky Ridge with Gally and Storm.

First group start race in years. Great to see friends on solid teams there too, including MBR, Attack from Above, BPMR and Chris Piller/Mark Innes. Bash raced with Browner.

We started out with a plan to clear the course but skip the Abbey Rd bonus (4 spaced CPs you had to do in sequence). A couple of small errors early on then we settled in.

I had been worried about my fitness, but it turns out I was fine on the trails but in the back when bushwhacking in the rough terrain.
Sean was just flying through blowdowns, logging debris and swamps, not to mention rough rocky footing, and Gally was also fast and accurate while reading his map in that nasty footing.

We executed the plan on schedule, but had to drop a couple of the sprint points at the end when the clock was running out.

At the finish the results were not clear due to penalties and bonuses, but the preliminary results gave us the overall win!

This is the first overall Raid win for Storm Beowulf and for me, and kudos go to Gally’s precision-at-speed in rough going and Storm’s antelope-like speed in the bush.

Great to see all our buddies. Bash and Browner narrowly missed the top female spot too!
C • Congrats! 4

Friday Apr 22, 2022 #

Hiking 30:00 [1]

(60 min) Hike with the hounds on a stellar spring Earth day.

The off-leash Gentleman Dog passed the 5-deer test! And it was even during his initial sprint stage!

Strength 40:00 [1]

Easy workout 1 and rehab.
Also raked out the Covid Crusher.

Thursday Apr 21, 2022 #

Running 54:00 [2]
shoes: Topo Ultraventure Pro

Easy commute. Dumping cold rain in the AM, sunny and warm pm.

Wednesday Apr 20, 2022 #

Running 20:00 [3]
shoes: La Sportiva Blizzard

(35 min) Running the hounds.

Strength 40:00 [2]

Shortened workout 3.

Cycling 23:00 [3]

Singletrack to work
7 PM

Cycling 29:25 intensity: (2:12 @0) + (16:46 @1) + (9:36 @2) + (51 @3) 6.59 km (13.4 kph) +65m
ahr:121 max:148

Singletrack home. Still some daylight!

Tuesday Apr 19, 2022 #

Running 55:00 intensity: (30:00 @2) + (25:00 @3)
shoes: La Sportiva Blizzard

Easy run to work in full winter wonderland, run/hike back in driving rain and mud.

Monday Apr 18, 2022 #

Running 52:00 [3]
shoes: La Sportiva Blizzard

Frozen dry ground to work, home in a winter wonderland blizzard.

Sunday Apr 17, 2022 #

Running 30:00 intensity: (20:00 @1) + (10:00 @3)

Sprint/ stroll with the boys.

Strength 50:00 [2]

Workout 2 and lots of rehab, especially for my sore knee. It did feel better after biking to loosen it up.
12 PM

Cycling 1:37:01 intensity: (1:49 @0) + (1:08:47 @1) + (23:05 @2) + (3:20 @3) 16.52 km (10.2 kph) +108m
ahr:123 max:151

Palgrave on skinny summer tires!

Saturday Apr 16, 2022 #

9 AM

Running 30:00 intensity: (20:00 @1) + (10:00 @3)
shoes: Topo Ultraventure Pro

Local run / stroll with the big guy.
11 AM

Running 11:33 intensity: (33 @0) + (2:04 @1) + (5:15 @2) + (3:33 @3) + (8 @4) 1.74 km (6:38 / km) +59m 5:41 / km
ahr:138 max:166 shoes: Topo Ultraventure Pro

Hockley with the little guy. Bash was going to hike while we did a long run, but I got a text that she’d fallen and hurt herself so went back to take her to emerg. Good news- no concussion. Bad news- broken nose, beat up hands and leg.
3 PM

Running long 2:13:34 intensity: (9 @0) + (3:11 @1) + (30:33 @2) + (1:08:38 @3) + (19:21 @4) + (11:42 @5) 16.89 km (7:54 / km) +353m 7:10 / km
ahr:157 max:199 shoes: Topo Ultraventure Pro

Long Easy run at Albion with the little guy. Got my butt out after all the excitement earlier. Moved lots of fallen branches off the trails.

Left knee a bit sore at the end.

Friday Apr 15, 2022 #

Note

Managed an outdoor, distanced Seder in blasting winds and rapidly dropping temps in Mom's back yard. I managed to bbq the main courses at home early in the morning, but even then stuff was flying all over the place.

We moved it super-early due to the forecast, on Bash’s suggestion.
We finished, got the shelters down and packed away just before the driving rain came.

Wednesday Apr 13, 2022 #

Note

My sister found out that half the staff at her vet clinic had an unmasked party on the weekend. One of the docs felt sick Monday but had a negative rapid test so came to work anyway, only to test positive later that day. Now 2 docs, 1 tech and a receptionist all have Covid. She's been exposed, but hopefully her mask game is sufficiently strong.

We'd been planning a Covid-safe outdoor Kolapore Passover dinner with the fam, (First holiday dinner together in 2 years) but thanks to Dougie's no-mask policy and my sister's partying staff it's cancelled.

Spent the morning scrambling to come up with a plan B.
C • No masks 5

Running 52:00 [3]
shoes: Topo Terraventure 2.0

Strangely warm to work, and dumping rain in the dark run home. Return to normal temps but unsafe winds forecast for tomorrow.
9 AM

Running 30:00 intensity: (20:00 @1) + (10:00 @3)
shoes: Topo Terraventure 2.0

Running the hounds. The big guy went from a sprint to his usual trot, but then to a shuffle in the warmer weather.

Tuesday Apr 12, 2022 #

Running 50:00 [3]
shoes: Topo Terraventure 2.0

95% dry. It’ll be bikeable if it doesn’t rain.

Monday Apr 11, 2022 #

Running 50:00 [3]
shoes: Topo Terraventure 2.0

90% dry, just one small patch of ice and one stretch of mud.

Sunday Apr 10, 2022 #

11 AM

Running 1:14:14 intensity: (1:50 @0) + (6:12 @1) + (21:32 @2) + (43:31 @3) + (1:09 @4) 10.4 km (7:08 / km) +337m 6:08 / km
ahr:146 max:169 shoes: Topo Ultraventure Pro

Hilly technical run on the Bruce North of 9 with Adventuredog. Avoided the mud just North of 9. We met his brother from another mother- a rescue from the US.

Saturday Apr 9, 2022 #

Hiking 1:00:00 [1]

Family hike in Glen Haffy.

Friday Apr 8, 2022 #

Running 50:00 intensity: (20:00 @1) + (20:00 @2) + (10:00 @3)
shoes: La Sportiva Blizzard

Run/hike the hounds, trying to avoid the mucky areas.

Strength 1:00:00 [2]

Full workout 3 with rehab and kb. Went light on some stuff as my neck is sore from work.

Wednesday Apr 6, 2022 #

Running 25:00 [2]
shoes: La Sportiva Uragano

Run the beasts before the mud thaws.

Strength (Lumberjack) 1:00:00 [2]

A big oak tree fell down on top of a huge dead pine and both fell across the crux of the Covid Crusher, obliterating the trail.

I was able to remove the oak with a combo of hand sawing, axe and sawzall on the smaller branches, and the 3 bigger branches right before the trunk. I was able to lever and roll the rest off the trail. The big pine was hollow and had split, so I was able to use the outer slabs to make a berm on the lower corner and fill with the pulpy wood from inside.
C • What is oak diameter 3

Running 55:00 [3]
shoes: La Sportiva Blizzard

Less ice, more mud. Had to do more bushwhacking. Rain forecast so may need to -gasp- drive tomorrow to spare the trails.

Tuesday Apr 5, 2022 #

Running 55:00 [3]
shoes: La Sportiva Blizzard

Had to bushwhack around fresh-thawed muck a lot.

Monday Apr 4, 2022 #

Running 54:00 [3]
shoes: La Sportiva Blizzard

Hard frozen AM, 25% ice and 50% just-melted muck pm.

Sunday Apr 3, 2022 #

Strength 20:00 [2]

Rings

Hiking 1:00:00 [1]

Easy 5-dog hike with Marla and Darcie to Metcalfe.
The big guy is the second-best dog off leash!

Saturday Apr 2, 2022 #

Hiking 1:00:00 [1]

5-dog hike with Bash and Darcie.
9 AM

Running 2:07:57 intensity: (20 @0) + (8:03 @1) + (43:39 @2) + (1:11:18 @3) + (4:37 @4) 15.11 km (8:28 / km) +318m 7:40 / km
ahr:149 max:175 shoes: La Sportiva Uragano

Pretty River with Tarno and the dogs. Tricky footing- lumpy ice and crust under snow, but a beautiful day out.

Friday Apr 1, 2022 #

Strength 30:00 [2]

Rings and dumbells up North.

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