Training Log Archive: 'BentIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
XC Skiing (Classic) 2:00:00
Out with Bash, LeAnimal, Phats, Coach LD and Goose at Hardwood.
Funny conditions- the underlying ice kept scraping off the wax.
Still perfect winter weather for a ski, -13 and sunny.
First time skiing hard in set tracks this year, and I think I'm going to feel it a bit.
Funny conditions- the underlying ice kept scraping off the wax.
Still perfect winter weather for a ski, -13 and sunny.
First time skiing hard in set tracks this year, and I think I'm going to feel it a bit.
Tuesday Dec 30, 2008 #
Running (Commute +) 1:05:00 [3]
shoes: Montrail Susitna
Totally different run today- yesterday's postholing is now runnable crust.
The shoes with studs worked perfectly, and I had time for some extra distance.
Note- I followed Damien's advice (Ski dude from Yellowknife) and wore a windshell over a light fleece for the first 5 minutes, then took off the shell and only had fleece over bare skin for the rest. I wasn't cold, and arrived dry for a change. He claims that polypro type wicking layers don't work below -30 for fairly high output, and suggests looser non-windproof fleece.
Had a decent run back. It's snowing a bit, so hopefully it'll be back on the skis soon.
The shoes with studs worked perfectly, and I had time for some extra distance.
Note- I followed Damien's advice (Ski dude from Yellowknife) and wore a windshell over a light fleece for the first 5 minutes, then took off the shell and only had fleece over bare skin for the rest. I wasn't cold, and arrived dry for a change. He claims that polypro type wicking layers don't work below -30 for fairly high output, and suggests looser non-windproof fleece.
Had a decent run back. It's snowing a bit, so hopefully it'll be back on the skis soon.
Monday Dec 29, 2008 #
Snowshoeing (Commute) 35:00 [3]
I started out on studded shoes, but was soon postholing and ran back home to get snowshoes. A real mixed bag- Sections of deep snow, some hard pack and some glare ice and bare meadows where I took off my snowshoes and ran.
The entire first section of our trail through the fire-killed pines is now obliterated- half the forest fell over. The main trail's got a couple down too.
The entire first section of our trail through the fire-killed pines is now obliterated- half the forest fell over. The main trail's got a couple down too.
Running (Commute) 35:00 [3]
Things had firmed up enough that I didn't need my snowshoes for the way home.
Sunday Dec 28, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #2, and set Bash's bike up for the trainer between sets.
Cycling (trainer) 1:30:00 [2]
Bash and I watched a movie together while riding our trainers. Some 1-leg sets and some harder bits.
I got lots of stretching in after as the movie was still going.
I got lots of stretching in after as the movie was still going.
Saturday Dec 27, 2008 #
Cycling (trainer) 1:00:00
Back home, but the snow's shot so it's the trainer again.
I rode up the Zoncolan with the Giro- hard tempo ride with some sprints while watching the later stages.
Wow, that's one steep climb- worse than anything on the Tour- 15% in sections.
I rode up the Zoncolan with the Giro- hard tempo ride with some sprints while watching the later stages.
Wow, that's one steep climb- worse than anything on the Tour- 15% in sections.
Friday Dec 26, 2008 #
Note
Hey, Santa was pretty good to this nice Jewish Boy.
I got a DVD of cycling up Mt. Lemmon, which we just visited, as well as a Sufferfest Spinervals, and an IOU for the 08 Giro DVDs. Good thing, as the trainer will be getting use with the rain predicted.
Also very cool Salomon wear that's odour-resistant (Silver antibacterial) Is there a message there?
I got a DVD of cycling up Mt. Lemmon, which we just visited, as well as a Sufferfest Spinervals, and an IOU for the 08 Giro DVDs. Good thing, as the trainer will be getting use with the rain predicted.
Also very cool Salomon wear that's odour-resistant (Silver antibacterial) Is there a message there?
Strength 50:00 [2]
Workout on Bill C's home gym- just like my old machine that Bash dissed.
Snowshoeing 34:00 [3]
Bash and I got out for a few laps of the golf course, crunching through the crust. Hard work!
Tuesday Dec 23, 2008 #
XC Skiing (Commute) 1:15:00 [3]
Fantastic conditions out there. Deep trailbreaking in the fields, but on the Bruce trail the tracks are great. Bulletdog's looking forward to a couple of days off- she was in over her back in spots.
Monday Dec 22, 2008 #
XC Skiing (Commute) 40:00 [4]
Hard slog breaking trail to work. At times it was hip deep! Bulletdog's a little tired out from yesterday.
Note- I think I have my frozen hands solved- I tried cycling pogies on my ski poles, and they add a lot of warmth without cutting off circulation.
Note- I think I have my frozen hands solved- I tried cycling pogies on my ski poles, and they add a lot of warmth without cutting off circulation.
Sunday Dec 21, 2008 #
Snowshoeing 1:55:00
An easy first lap with the dogs, then Bash and I went out to break some trail in deep snow. Too windy to ski all over the place, so we picked less forested bits. Also some intervals around a loop in the old Palgrave parking lot.
I love winter!
I love winter!
Saturday Dec 20, 2008 #
Strength (Link +) 1:00:00 [2]
Link workout & some extra pulldowns and hamstring work on the ball, after spending the day cheering VO2max, Britt et al.
Friday Dec 19, 2008 #
XC Skiing (Commute ++) 2:00:00 [3]
I had to cancel appointments in Bolton due to weather, but had the perfect commute into Palgrave. I like running, biking and snowshoeing, but I *love* breaking trail in shin-deep powder on skis, and so does Bulletdog.
We had a good jaunt around Palgrave East and West on the way home.
On the return trip my tracks had already vanished. Love it!
We had a good jaunt around Palgrave East and West on the way home.
On the return trip my tracks had already vanished. Love it!
Thursday Dec 18, 2008 #
XC Skiing (Commute) 1:10:00 [3]
Another nice quick ski. Still takes longer than running as I have to de-ski 3X to cross roads or scramble up the side of the ravine.
Bash picked up Bulletdog from work so I was skiing alone tonight.
Bash picked up Bulletdog from work so I was skiing alone tonight.
Strength (Core) 22:00 [2]
Hard Core Class
Yoga 50:00 [1]
Class wasn't too hard today, and a lot more fun with the Charlie Brown Christmas music.
Wednesday Dec 17, 2008 #
XC Skiing (Commte +) 1:10:00 [3]
Headed out to ski the fresh fluffy powder out there. T-dog absolutely insisted on coming, so we did a short first lap. Still a struggle to get her back in the house with Bash. Bulletdog and I had a nice cruise, running into the lovely Crash and Skyerocket. Not acutally all that much snow, but it's still fantastic on a sunny day.
XC Skiing (Commute) 35:00 [3]
Night ski home. Trails are much quicker now that they're broken in.
Tuesday Dec 16, 2008 #
Running (Commute) 1:06:00 [3]
Icebugs and trekking poles were barely adequate on one of the icy hills today. Fields are bare, hills are glare ice and trails are lumpy crust. Good thing there's fresh Pow forecast tomorrow.
Monday Dec 15, 2008 #
Cycling (trainer) 35:00 [3]
Horrible weather- pouring rain and howling winds.
Time to dig out the Giro DVDs. Watched stage 14 & 15, and had a decent workout.
Time to dig out the Giro DVDs. Watched stage 14 & 15, and had a decent workout.
Sunday Dec 14, 2008 #
Strength (Home gym) 1:00:00 [2]
Workout #2.
Cycling 30:00
Stoopid rain out.
Also forecast for howling winds tomorrow, so I guess I'm driving.
Also forecast for howling winds tomorrow, so I guess I'm driving.
Saturday Dec 13, 2008 #
XC Skiing (Skate) 2:10:00
Crash, Bash, Rocky and I got some good coaching from Coach LD.
After, we skied around, then LD and I did a bit of a loop. As we know, she's one strong skier!
Met Nick on the S-hill.
After, we skied around, then LD and I did a bit of a loop. As we know, she's one strong skier!
Met Nick on the S-hill.
Friday Dec 12, 2008 #
Strength (Home gym) 30:00 [2]
Partial workout. I did get more exercise hauling tools on snowshoe to the conservation area boundary, cutting up a tree to use as a fence post and hammering it in, to make a new gate. We met with Steve from TRCA and he gave me permission for a temp gate until they put in a real post.
Bash also gave Steve an earful about how chest-high fences in the middle of contiguous forests and across animal routes aren't exactly wildlife-friendly, and they'll look into it. Steve's one of the good guys- open minded and cooperative. Just who we want at the TRCA.
Bash also gave Steve an earful about how chest-high fences in the middle of contiguous forests and across animal routes aren't exactly wildlife-friendly, and they'll look into it. Steve's one of the good guys- open minded and cooperative. Just who we want at the TRCA.
Thursday Dec 11, 2008 #
Snowshoeing (Commute) 43:00 [2]
Crunchy trip to work on re-frozen crust. Still in recovery mode.
XC Skiing (Commute) 45:00 [2]
Slow trip home- a bit tricky with the crust, and fences to scramble over.
Wednesday Dec 10, 2008 #
XC Skiing (Commute) 40:00 [2]
Lethargic recovery ski to work through deep crusty snow. Bulletdog was working hard too. I had to de-ski to climb over the chest-high fence now blocking us off from the conservation area, but I'm meeting the dude Friday with Bash.
Tuesday Dec 9, 2008 #
Note
Splits from Tuscon, now that I've downloaded my HRM. I tried to mark alternate miles- no km markings so my pace band wasn't much use.
2 mi - 13:30 - Steepest downhill and HRM fallen off.
4- 14:41- Steepest uphill of the day- HRM back on.
6- 14:00- going well (4:21/km)
8- 13:50- Where's the fire? Steady downhill
10,12- Missed a split, but 14:45 for both. Running the HR up and down rolling hills.
Half- 1:34- on track for 3:08, and it's all downhill from here and lower altitude.
14- 14:10- Feeling good
16- 14:11- Legs starting to feel the steady downhill
18- 14:24- HR dropping but the legs don't have more gas
20- 14:17- Here comes the bunny, ahead of sched. Ouch.
22 14:22 Pace with the bunny for a bit. Legs feeling it.
24 15:18- Owww. There goes the bunny.
26- 16:22 Thank god it's a bit uphill. Nothing left though.
Finish. Ow.
2 mi - 13:30 - Steepest downhill and HRM fallen off.
4- 14:41- Steepest uphill of the day- HRM back on.
6- 14:00- going well (4:21/km)
8- 13:50- Where's the fire? Steady downhill
10,12- Missed a split, but 14:45 for both. Running the HR up and down rolling hills.
Half- 1:34- on track for 3:08, and it's all downhill from here and lower altitude.
14- 14:10- Feeling good
16- 14:11- Legs starting to feel the steady downhill
18- 14:24- HR dropping but the legs don't have more gas
20- 14:17- Here comes the bunny, ahead of sched. Ouch.
22 14:22 Pace with the bunny for a bit. Legs feeling it.
24 15:18- Owww. There goes the bunny.
26- 16:22 Thank god it's a bit uphill. Nothing left though.
Finish. Ow.
Monday Dec 8, 2008 #
Cycling (Trainer) 25:00 [1]
Easy spin to try and loosen the legs. I'll probably be grateful tomorrow.
Sunday Dec 7, 2008 #
Running race 3:10:17 [4] 42.2 km (4:31 / km)
ahr:176 shoes: Saucony Road
Tuscon marathon.
The first half was mainly downhill with rolling ups and downs, and I ran my HR- I was well ahead of the 310 bunny.
I thought the steady downhill second half at lower altitude might be faster but it was brutal on the legs. The bunny passed me at the 23 mile mark and the downhill hurt way more than it helped. Wish I'd trained more on steady downhill roads.
I ended up about 30min behind the winner and 6th on my category I think.
More later.
The first half was mainly downhill with rolling ups and downs, and I ran my HR- I was well ahead of the 310 bunny.
I thought the steady downhill second half at lower altitude might be faster but it was brutal on the legs. The bunny passed me at the 23 mile mark and the downhill hurt way more than it helped. Wish I'd trained more on steady downhill roads.
I ended up about 30min behind the winner and 6th on my category I think.
More later.
Thursday Dec 4, 2008 #
Note
So, anybody want to guess Marathon times for me and Bash this weekend?
For those who know them, the evil Caron's going too, as well as The Archer, Trent D and Barrie, but I think Barrie's running the half.
For those who know them, the evil Caron's going too, as well as The Archer, Trent D and Barrie, but I think Barrie's running the half.
Running (Treadmill) 30:00 [4]
Run at Marathon pace 8mph- felt pretty easy.
Running warm up/down 15:00 [1]
Wednesday Dec 3, 2008 #
Cycling warm up/down (Trainer) 30:00 [1]
Warmup and Cooldown
Running (Trainer) 30:00 [4] 6.92 km (4:20 / km)
An easier level 4 run at Marathon pace, around 4:20.
Note
1/2kg below race weight, so I've left some room to carb load the last couple of days.
Tuesday Dec 2, 2008 #
Note
Stoopid cold's coming back. Decided to drive :(
Monday Dec 1, 2008 #
XC Skiing (commute +) 35:00 [3]
Bit of a slog through thick wet snow. Still fun, and the glide wax made a big difference over last Thursday.
XC Skiing (Commute) 35:00 [3]
A little better conditions on the way home, made for a nice ski by headlamp.