Training Log Archive: 'BentIn the 31 days ending Mar 31, 2006:
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Friday Mar 31, 2006 #
Cycling 45:00 [3]
Rode the Treehugger Singletrack on the old 'Bent. It's all thawed now. but some mucky bits melted so I avoided them.
Also tried the new 'Bent with the even newer 26" front wheel with suspension hub around the yard. Wow! Riding up 20cm obstacles is a lot easer. I even managed to ride up a flight of stairs in the back yard, which I've never done with the suspended 20" wheel. More fork flop though. Still, this might just work!
Also tried the new 'Bent with the even newer 26" front wheel with suspension hub around the yard. Wow! Riding up 20cm obstacles is a lot easer. I even managed to ride up a flight of stairs in the back yard, which I've never done with the suspended 20" wheel. More fork flop though. Still, this might just work!
Strength (Home Gym) 1:00:00 [2]
Workout #3.
Note- I've had a funny feeling in my right shoulder for a long time, since towing 2 people in their double kayak a few years ago. It rarely bugs me, but certain motions feel like there's something wrong deep in there. Today I went to visit Thumbs-of-Death for my hamstring, and while waiting, LeAnimal took a turn checking it out. She managed to find some nasty little tendon, and not to be outdone, T-of-D took a turn and really worked on the sore spot. Next time remind me to bring a mouth guard or a bullet to bite on!
Note- I've had a funny feeling in my right shoulder for a long time, since towing 2 people in their double kayak a few years ago. It rarely bugs me, but certain motions feel like there's something wrong deep in there. Today I went to visit Thumbs-of-Death for my hamstring, and while waiting, LeAnimal took a turn checking it out. She managed to find some nasty little tendon, and not to be outdone, T-of-D took a turn and really worked on the sore spot. Next time remind me to bring a mouth guard or a bullet to bite on!
Thursday Mar 30, 2006 #
Running (Commute) 27:00 [2]
shoes: Montrail Hardrock
Nice run to work, but boy did I miss my icebugs! Much of the slush has melted and re-frozen to glare ice this AM
Running (Commute) 32:00 [1]
shoes: Montrail Hardrock
Bash dropped T-dog off at work as she headed out with the 'Bentmobile to pick up the rest of the GHO team, so I had a slower trot home with both beasties.
Cycling warm up/down (Trainer) 30:00 [1]
I rode an hour today, which is a lot for me on the trainer.
I just watched some TV, which is less inspiring than watching the TDF.
I just watched some TV, which is less inspiring than watching the TDF.
Cycling intervals (Trainer) 30:00 [3]
Intervals- sprinted the commercials and other bits.
Funny, it felt harder than a 3, but the trainer always does.
Funny, it felt harder than a 3, but the trainer always does.
Wednesday Mar 29, 2006 #
Strength (Home Gym) 1:00:00 [2]
Workout #2
Running (Commute+) 1:00:00 [2]
shoes: Montrail Hardrock
Such a nice day I took the Charlevoix figure 8 detour and the Rollercoaster to work, as well as a bit of Salty Steven.
Slow and steady.
Slow and steady.
Tuesday Mar 28, 2006 #
Running (Commute) 28:00 [2]
shoes: Montrail Hardrock
Running warm up/down (Commute+) 12:00 [2]
The run to and from the hilly bits home, and some silly walks for cooldown.
Running hills (Commute+) 35:00 [4]
shoes: Montrail Hardrock
Hill intervals in Palgrave. Some of them were pretty slippy-slidey, but I did what I could.
I also did some extra-steep hill scrambles on our property in prep for the GRR.
After a tough day at work (Some fancy-shmancy digital panoramic radiographic equipment installation taking place during a busy day) I really didn't feel like doing my intervals, but what the heck. Felt good once I got going.
I also did some extra-steep hill scrambles on our property in prep for the GRR.
After a tough day at work (Some fancy-shmancy digital panoramic radiographic equipment installation taking place during a busy day) I really didn't feel like doing my intervals, but what the heck. Felt good once I got going.
Monday Mar 27, 2006 #
Running (Commute) 28:00 [3]
shoes: Icebugs
Bash is Back! She took T-dog home, so Bulletdog and I ran a bit quicker through the melting snow.
Strength (Core) 40:00 [2]
Hard Core Conditioning DVD, with extra challenge provided by dogs standing on me.
Sunday Mar 26, 2006 #
Cycling (MTB) 1:30:00 [3]
Definitely a studded tire mandatory day.
I headed out early so the ground was still frozen, and tootled around Palgrave West and East for a bit. Some snow sections where the tires planted, but other parts were reasonably rideable on hard snow, ice or even bare ground!
I headed out early so the ground was still frozen, and tootled around Palgrave West and East for a bit. Some snow sections where the tires planted, but other parts were reasonably rideable on hard snow, ice or even bare ground!
Strength (Home gym) 1:00:00 [2]
Workout # 1.
Saturday Mar 25, 2006 #
Running warm up/down 25:00 [1]
shoes: Icebugs 2
Warm up and cool down for Peak 2 Peak
Orienteering race (Peak2Peak) 1:13:00 [4]
shoes: Icebugs 2
Yes, the time's right. I did this with 3PinJim, my upcoming partner for the Rogaine. We decided to treat it like a training session, and talk through things. We also stopped when someone else showed up and let them go so we wouldn't do any following. We actually messed up 1-2 with a huge parallel error, but stopped and thought it through until we relocated. (27 minutes from start to 2!) Speedy orienteers passing us were a clue to the right direction, but we tried not to use that and took our time to figure things out. After 2 we had a pretty good run.
We seem to run the same speed, which is good, and navigate about the same, which is not so good. 3Pin and I definitely found it enjoyable and not frustrating in the least.
We seem to run the same speed, which is good, and navigate about the same, which is not so good. 3Pin and I definitely found it enjoyable and not frustrating in the least.
C • P2P 2
Friday Mar 24, 2006 #
Running (Commute) 38:00 [1]
shoes: Icebugs
Another leisurely trot to work at T-dog's pace.
Oh well, I'll get some more training in at the P2P tomorrow.
Oh well, I'll get some more training in at the P2P tomorrow.
Thursday Mar 23, 2006 #
Running (Commute) 37:00 [1]
shoes: Icebugs
Jog home, with many stops for dog angels in the soft snow.
Running hills 15:00 [4]
Hill training- With the GRR coming up, I'd better get some scrambling practice on steep terrain. last year I did hill training on gentle but sustained slopes and my legs were killing me after the GRR, mainly from the steep downhill running.
Kept these down to zone 4- I have a feeling it's better for me.
Kept these down to zone 4- I have a feeling it's better for me.
Wednesday Mar 22, 2006 #
Strength (Home Gym) 1:00:00 [2]
Workout 3
Cycling 40:00 [3]
I took the studded-tire equiped 'bent out on the trails. Parts were OK, others were hike-a-bike through crusty snow.
The studs worked well on the ice, better than my biking shoes did.
The studs worked well on the ice, better than my biking shoes did.
Running (Commute) 38:00 [1]
shoes: Icebugs
Jog to work at T-dog's pace. Icebugs are still mandatory equipment, but my old pair's just about shot.
Tuesday Mar 21, 2006 #
Cycling (Trainer) 30:00 [2]
shoes: Icebugs
Time to get back on the 'Bent (Recumbent), so I put it on the trainer.
Running (Commute) 36:00 [1]
shoes: Icebugs
Trot home with both dogs. T-dog sets a lower pace, but is getting over a shoulder injury.
Cycling intervals (Trainer) 20:00 [4]
Ugh, intervals on a trainer are a pain!
Can't wait to ride on dry ground, or at least snow-free trails.
Still, the 'Bent's a lot more comfy than riding Bash's upright on the trainer, as I did in prep for the last winter race.
Can't wait to ride on dry ground, or at least snow-free trails.
Still, the 'Bent's a lot more comfy than riding Bash's upright on the trainer, as I did in prep for the last winter race.
Monday Mar 20, 2006 #
Strength (Core) 40:00 [2]
Did the full Hard Core Conditioning DVD.
It's getting a little easier, finally.
I was in Toronto to give a lecture, which got cancelled, but I visited friends and family. Wish I had brought my bike- none of the Caledon ice there!
It's getting a little easier, finally.
I was in Toronto to give a lecture, which got cancelled, but I visited friends and family. Wish I had brought my bike- none of the Caledon ice there!
Sunday Mar 19, 2006 #
Running long 2:25:00 [2]
shoes: Icebugs 2
Run from Palgrave to Bolton via Bruce Trail and HVHT with Bash, Bulletdog, The Bakes, LeAnimal and Phatty.
Very good day for icebugs! Nice to have buddies to do a long run with. Bash made noises about being unable to run that far, having to turn back etc, but ran the whole thing handily.
Very good day for icebugs! Nice to have buddies to do a long run with. Bash made noises about being unable to run that far, having to turn back etc, but ran the whole thing handily.
Saturday Mar 18, 2006 #
Orienteering 2:00:00 [1]
(rest day)
Orienteering training with Bash, Crash, Rocky and the Bulletdog in Palgrave. They catch on pretty quick!
Well, that's it for my week off. I thought my legs would feel light and quick, but my hamstring's still tight and we got a bit chilled today and never really warmed up fully. Still a great day to be out.
Well, that's it for my week off. I thought my legs would feel light and quick, but my hamstring's still tight and we got a bit chilled today and never really warmed up fully. Still a great day to be out.
Friday Mar 17, 2006 #
Strength (Home Gym) 1:00:00 [2]
(rest day)
Workout #2
Thursday Mar 16, 2006 #
Hiking (Commute) 1:20:00 [1]
(rest day)
Nice brisk hike to and from work, over mostly frozen ground still.
Yoga 20:00 [1]
(rest day)
Power Yoga DVD
Wednesday Mar 15, 2006 #
Strength (Home Gym) 30:00 [3]
(rest day)
Second half of workout #1
Tuesday Mar 14, 2006 #
Strength (Home Gym) 30:00 [2]
(rest day)
I got in half a workout #1 after work, and also some balance which I didn't count.
Monday Mar 13, 2006 #
Note
Well, that's a year for me now.
I didn't quite hit 650 hours as predicted in January, but once the hours are updated I'll be about 649. I'm going to celebrate with an end-of-winter rest week.
Although I had high training volume, lots of it is low intensity stuff and long adventure races this year, as I'm nowhere near as fast as some of the guys who do more intervals and speedwork but less overall volume.
I suspect Swampfox and Skidder will overtake me for overall volume once they reach a full year.
I didn't quite hit 650 hours as predicted in January, but once the hours are updated I'll be about 649. I'm going to celebrate with an end-of-winter rest week.
Although I had high training volume, lots of it is low intensity stuff and long adventure races this year, as I'm nowhere near as fast as some of the guys who do more intervals and speedwork but less overall volume.
I suspect Swampfox and Skidder will overtake me for overall volume once they reach a full year.
Hiking (Commute) 40:00 [1]
(rest day)
Actually took me longer, but I didn't count the walk on the road, just the trekking through the deep snow.
Yoga 20:00 [1]
(rest day)
Power Yoga DVD
Sunday Mar 12, 2006 #
Orienteering race (Thomass heart lake) 36:00 [5]
shoes: Icebugs 2
Funny thing- tired from yesterday, yet I had a good race today. Maybe running slower's a good thing for me- that and being able to drop 2 in the box helped a lot in this 2-box race.
Got a bit messed up before the second box and blew my chance for a really good finish, but I was 5th. Bash was second, and second female overall and now has a Thomass toque!
Got a bit messed up before the second box and blew my chance for a really good finish, but I was 5th. Bash was second, and second female overall and now has a Thomass toque!
Orienteering 40:00 [2]
shoes: Icebugs 2
Picked up controls, plus warmup and cooldown.
Saturday Mar 11, 2006 #
Note
ARC Hardwood Hills Winter Adventure Race
Adventure Racing race (ARC Winter race) 3:58:00 [4]
ahr:169
I did this race with 3PinJim and The Gazelle. This was my first time doing a winter race with an open team, all of us of similar strength more or less. Also my first time as main navigator for the team. Bash has written up an excellent report, and since she raced close behind us it's a pretty good indication of our race too. We didn't nav as cleanly as she did in the first snowshoe orienteering section (lots of fun, btw and I wish it was even longer) , but ran more and came into the TA seconds behind our nemeses the Milton Basment Racers, with me working hard to keep up to the other guys on the road run. On skis we had some trouble, as The Gazelle is fleet on foot but new to skate skiing. He was fast on the flats, but 3Pin and I both gave up fairly quickly when trying to tow uphill. Still, he's a trooper and we made it through. I made a bad decision to take a slightly longer but flat route back, but it was in the sun and slow as molasses.
TA to bike, then the snow tubing (a welcome break) then back on bike. We all bike and hike-a-bike the same speed, and 3Pin did the bike nav. Nice mud facial attempting to ride the paceline on the melting sludge.
Back to skis for the Ski-O section, despite the mock wails of protest from The Gazelle. I had traced the ski trails on the O-map, so this went pretty well for 2 of the 3 CPs, but I overskied one by 200M, uphill too. One of the solo racers hadn't traced the ski map and was hopelessly confused, so he asked if he could ski with us. Little did he know! We met the crafty Bash as we left CP14, who had skipped a tough climb by doing a little ski-bashing around instead. She finished a scant 6 minutes behind us. Bash Rocks!
We finished as 3rd team, behind LSN of course (Hammer's team), MBR- Tiny, Mr Pither and Pocket Rocket- who had a really solid race and clobbered us on the skate skis, and we were also beaten by 2 solos. Not a big turnout for this race, but some strong teams. One of the more enjoyable winter races, I think in part due to the orienteering in interesting terrain.
Note-
1:14 zone 5
1:49 zone 4
TA to bike, then the snow tubing (a welcome break) then back on bike. We all bike and hike-a-bike the same speed, and 3Pin did the bike nav. Nice mud facial attempting to ride the paceline on the melting sludge.
Back to skis for the Ski-O section, despite the mock wails of protest from The Gazelle. I had traced the ski trails on the O-map, so this went pretty well for 2 of the 3 CPs, but I overskied one by 200M, uphill too. One of the solo racers hadn't traced the ski map and was hopelessly confused, so he asked if he could ski with us. Little did he know! We met the crafty Bash as we left CP14, who had skipped a tough climb by doing a little ski-bashing around instead. She finished a scant 6 minutes behind us. Bash Rocks!
We finished as 3rd team, behind LSN of course (Hammer's team), MBR- Tiny, Mr Pither and Pocket Rocket- who had a really solid race and clobbered us on the skate skis, and we were also beaten by 2 solos. Not a big turnout for this race, but some strong teams. One of the more enjoyable winter races, I think in part due to the orienteering in interesting terrain.
Note-
1:14 zone 5
1:49 zone 4
Friday Mar 10, 2006 #
Strength (Home Gym) 50:00 [2]
Workout #1, fairly easy, + some stretching and balance.
Thursday Mar 9, 2006 #
Cycling (Trainer) 30:00 [3]
Too nasty outside to ski or snowshoe. Trying to toughen up my neck for riding the wedgie MTB (vs my recumbent) at the AR this weekend. Actually, the time went by pretty quickly for a change.
Cycling warm up/down (trainer) 15:00 [1]
Wednesday Mar 8, 2006 #
XC Skiing (Skating) 32:00 [4]
Last chance to skate-ski at Albion for this year.
I did the 3km yellow trail first, in 11 minutes. It wasn't groomed for skating (or much of anything really). Next I did the black trail (21 minutes for about 6km), after realizing there's no way to skate there from the chalet unless you go backwards on the trails. They were more variable, from slowish snow to glare ice to bare ground take-off-the-skis-and-run-down. I just managed to keep it to a zone 4.
I did the 3km yellow trail first, in 11 minutes. It wasn't groomed for skating (or much of anything really). Next I did the black trail (21 minutes for about 6km), after realizing there's no way to skate there from the chalet unless you go backwards on the trails. They were more variable, from slowish snow to glare ice to bare ground take-off-the-skis-and-run-down. I just managed to keep it to a zone 4.
XC Skiing warm up/down (Skating) 10:00 [2]
Warm up and cool down. I can't seem to skate at level 1 ever.
Tuesday Mar 7, 2006 #
XC Skiing (Commute) 30:00 [3]
Icy trails this morning. The fields had melted and re-frozen last night, so I was able to skate a bit on my slow waxless classic skis. Probably only 2 more days of ski-commuting left this year.
XC Skiing (Commute) 32:00 [2]
Leisurely ski as Bash dropped off the T-dog on her way to recon Horseshoe. Hills are icy, but the waxless skis worked well enough on the rest.
Cycling (Trainer) 35:00 [2]
Better get a little cycling in before the winter AR. Like this will make a difference! About 25 min at level 3, but averaged a 2 with warmup/cooldown.
Monday Mar 6, 2006 #
XC Skiing (Commute) 30:00 [2]
Easy ski to work on waxless skis. Tracks are frozen solid, and some are hard to ski in. A bit tired from the weekend.
XC Skiing (Commute) 30:00 [2]
Another leisurely "recovery" ski home. Snow's still OK.
Sunday Mar 5, 2006 #
Running warm up/down 45:00 [3]
Warm up run with Hammer and MrPither, plus run home from the Thomas.
Orienteering race (Thomas race) 38:00 [5]
shoes: Icebugs 2
Thomas Palgrave.
Home turf wasn't all that much help, but the handicap was useful! Knowing the terriain made for some smooth flow, and the race went OK except for a poor choice in the box. Hard going off trail.
Home turf wasn't all that much help, but the handicap was useful! Knowing the terriain made for some smooth flow, and the race went OK except for a poor choice in the box. Hard going off trail.
Orienteering (Snowshoe) 2:00:00 [1]
Line- O training with Bash on the basemap for Palgrave.
It's a lot easier to navigate at a slow pace rather than running myself silly.
It's a lot easier to navigate at a slow pace rather than running myself silly.
Saturday Mar 4, 2006 #
Strength (Home Gym) 35:00 [2]
The rest of Workout 3 from yesterday.
Cycling (MTB) 45:00 [3]
Tested out some snow biking on Bash's old butt-buster down the closed Duffy's Lane..
Melting snow made for a fairly horrible ride- much hike-a-bike, and vault-off-a-bike.. Some parts of the trail were frozen, and they were rideable.
Melting snow made for a fairly horrible ride- much hike-a-bike, and vault-off-a-bike.. Some parts of the trail were frozen, and they were rideable.
Orienteering (Snowshoe) 1:40:00 [1]
O training in The Dingle with Hammer, Bash, MrPither, and the hard working dogs.
Strength (Core) 20:00 [2]
I did part of the Hard Core Conditioning with Hammer.
As he calls it- Shepley's crunch-fest
As he calls it- Shepley's crunch-fest
Friday Mar 3, 2006 #
XC Skiing (Classic) 1:20:00 [2]
Palgrave with Bash and the beasts. Conditions are so outstanding and tracks are so good, we want to enjoy them before the trails get stomped or the snow melts.
Strength (Home gym) 25:00 [2]
Only had time for part of wokout 3. I'm not counting the Feats of Strength at Addidas P&L's party.
Thursday Mar 2, 2006 #
XC Skiing tempo (Commute) 27:00 [4]
Very fast conditions today, and I worked hard.
PBof 24 min for the ski portion. I thought it was pretty quick, considering I have to leash up the dog and de-ski to cross roads 3X on the way.
PBof 24 min for the ski portion. I thought it was pretty quick, considering I have to leash up the dog and de-ski to cross roads 3X on the way.
XC Skiing tempo 20:00 [4]
Another quick ski home. Bulletdog's having a hard time keeping up in the deep snow.
XC Skiing warm up/down 10:00 [2]
Wednesday Mar 1, 2006 #
Cycling (Trainer) 30:00 [2]
Biked a bit on Bash's upright to get some practice before the winter AR. The trails aren't rideable, and the skiing's too good to go biking on them.
Strength (Home Gym) 55:00 [2]
Workout #2
XC Skiing (Commute) 34:00 [2]
Perfect skiing conditions for a ski to work with both dogs.
T-dog's enthusiastic but easily distracted, so it wasn't the fastest ski.
T-dog's enthusiastic but easily distracted, so it wasn't the fastest ski.