Training Log Archive: 'BentIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
XC Skiing (Classic) 2:15:00 [2]
Bash, Knobless and I did the Canadian Ski-O champs Men's elite course, with the stipulation that we didn't go the wrong way on trails.
Fun easy ski- Knobless is a natural too.
Fun easy ski- Knobless is a natural too.
10 AM
Strength (Home Gym ) 1:00:00 [2]
Workout 2 + 1-leg wall squats for my knee.
I also threw in 100 pushups- (2X 50) for Hansel.
I also threw in 100 pushups- (2X 50) for Hansel.
Saturday Jan 30, 2010 #
Cycling (trainer) 45:00 [3]
Watching a movie with Bash. Lot of time got eaten up doing surgery on Bash's trainer to increase resistance and decrease wheel squeal.
With work crazy and local skiing lousy I just can't get motivated.
With work crazy and local skiing lousy I just can't get motivated.
Thursday Jan 28, 2010 #
Strength (Core) 20:00 [2]
No time to run today, but we did Caron's core class
Yoga 50:00 [1]
No dogs today.
Wednesday Jan 27, 2010 #
Strength (Home Gym) 45:00 [2]
Short of time so I had to superset.
Running (Commute) 55:00 [3]
shoes: Icebugs Gryllo Green
Another lumpy run to work and back. Minor "extra" on the way in, but short of time- needed to go in early and stay late to wrestle the computers again.
Tuesday Jan 26, 2010 #
Running (Commute) 55:00 [3]
shoes: Ecco GTX + Screws
Lumpy icy run to work and back. Another long late day setting up my new server at work.
Screw shoes inadequate in places- I'll try icebugs with new carbon spikes tomorrow.
Screw shoes inadequate in places- I'll try icebugs with new carbon spikes tomorrow.
Monday Jan 25, 2010 #
Running (Commute) 50:00 [3]
shoes: Ecco GTX + Screws
Slushy slosh to work and back. You know it's nasty out when my screw-shoes are inadequate on the steep icy downhill. Bulletdog with 4WD and 18 claws still had to be cautious.
Surprisingly not tired from the weekend.
Surprisingly not tired from the weekend.
Sunday Jan 24, 2010 #
XC Skiing race (Ski- O) 1:04:00 [4]
Canadian Ski-O champs.
I planned to use classic skis with light grip, given my dicey knee and lack of skate training. After some testing, skating and double poling with the grip wax was way too slow so I took off some wax. Not the best choice, as it had the effect of giving me basically slow skate skis with almost no grip. My plan to classic some shortcuts was a flop - I'd have been better off with no grip and real skate skis.
I made a big mistake right at the complex area at the top of the first hill. It took me a while to relocate, and I ended up coming into control 1 after the woman who started a minute behind me despite some hard skating. After that I nailed the nav, double-poling all the classic trails and skating where I could.
I ended up first masters by a long shot.
I have to confess that there were several masters who chose to do elite category, but I'll take the win- my first Canadian Championship.
Bash burned up the course and won her category too.
I planned to use classic skis with light grip, given my dicey knee and lack of skate training. After some testing, skating and double poling with the grip wax was way too slow so I took off some wax. Not the best choice, as it had the effect of giving me basically slow skate skis with almost no grip. My plan to classic some shortcuts was a flop - I'd have been better off with no grip and real skate skis.
I made a big mistake right at the complex area at the top of the first hill. It took me a while to relocate, and I ended up coming into control 1 after the woman who started a minute behind me despite some hard skating. After that I nailed the nav, double-poling all the classic trails and skating where I could.
I ended up first masters by a long shot.
I have to confess that there were several masters who chose to do elite category, but I'll take the win- my first Canadian Championship.
Bash burned up the course and won her category too.
XC Skiing warm up/down 40:00 [2]
Warm up before the race testing wax, and a trip after up to figure out the trails where I got mixed up on the way to CP 1. I think I know that area now.
Saturday Jan 23, 2010 #
Orienteering race (Snowshoe- O) 51:00
Stars Winter Race- snowshoe portion.
Bash and I have always had a curse on this race- I've botched it twice and lost overall to MBR.
This time we were able to split up from the start to A and B, then meet back up for a box where we could split controls again. I got to Bash in second overall behind Griz'n' Hammer. Fortunately as a masters team or a co-ed team we got to drop 3 controls in the box and I didn't botch it, and we left before G&H arrived.
We were soon passed by Griz'n'Hammer, but chugged on. Nav went fine, and I found the contours OK to work with, but Bash felt a bit ill so we didn't tow.
We eventually got passed again by MBR, Millhouse and Logie, and Mick's team, but no co-eds or masters.
Bash and I have always had a curse on this race- I've botched it twice and lost overall to MBR.
This time we were able to split up from the start to A and B, then meet back up for a box where we could split controls again. I got to Bash in second overall behind Griz'n' Hammer. Fortunately as a masters team or a co-ed team we got to drop 3 controls in the box and I didn't botch it, and we left before G&H arrived.
We were soon passed by Griz'n'Hammer, but chugged on. Nav went fine, and I found the contours OK to work with, but Bash felt a bit ill so we didn't tow.
We eventually got passed again by MBR, Millhouse and Logie, and Mick's team, but no co-eds or masters.
XC Skiing race (Orienteering) 36:00 [3]
Stars Winter Race -part 2.
After a mandatory 5-10 minute T/A we headed out on the ski-o. We'd seen Griz'n'Hammer leave before we arrived, so we knew we were at least 5 minutes behind them.
We'd waxed for classic earlier on, but it had warmed up and the skis worked better for skating. Bash was skating fast, and we nailed the nav. Nick's course allowed us to drop 2 controls before the 2 farthest ones which had to be taken last, and we started to pass other teams.
We finished up and only saw Millhouse & Logie there- no sign of G&H.
Turns out they hadn't read the part about taking the furthest controls last, and had to go back.
We finally had a clean Stars Winter race, and even had a handicap.
We ended up second overall, finally ahead of MBR, and a long way ahead of the next co-ed or masters team.
Big thanks to Nick and the Stars for putting on an interesting and well-run event.
After a mandatory 5-10 minute T/A we headed out on the ski-o. We'd seen Griz'n'Hammer leave before we arrived, so we knew we were at least 5 minutes behind them.
We'd waxed for classic earlier on, but it had warmed up and the skis worked better for skating. Bash was skating fast, and we nailed the nav. Nick's course allowed us to drop 2 controls before the 2 farthest ones which had to be taken last, and we started to pass other teams.
We finished up and only saw Millhouse & Logie there- no sign of G&H.
Turns out they hadn't read the part about taking the furthest controls last, and had to go back.
We finally had a clean Stars Winter race, and even had a handicap.
We ended up second overall, finally ahead of MBR, and a long way ahead of the next co-ed or masters team.
Big thanks to Nick and the Stars for putting on an interesting and well-run event.
Friday Jan 22, 2010 #
Running (Commute) 23:00 [3]
Run to work with Bulletdog. Met Crash and 3 pooches, and Crash showed me some cool running drills for the lean.
Also met 2 ladies with 2 black labs, and another couple with a dog. Wish I had more time to stop and let the dogs play.
Also met 2 ladies with 2 black labs, and another couple with a dog. Wish I had more time to stop and let the dogs play.
Running (Commute +) 28:00 [3]
shoes: Ecco GTX + Screws
Ran back, with an extra dash back to the office to get something I forgot.
Wednesday Jan 20, 2010 #
Strength (Link +) 1:00:00 [2]
Decent Link workout, but still had to go light on the right knee.
XC Skiing (Commte +) 50:00 [3]
There's about 1cm of fresh powder on top of the icy crust. Not bad as long as I avoided the steeper downhills.
Skied work with Bulletdog via flatter parts of Wheelies and Palgrave East & West. Wish I had more time but this week is crazy busy both during and after work.
Skied work with Bulletdog via flatter parts of Wheelies and Palgrave East & West. Wish I had more time but this week is crazy busy both during and after work.
XC Skiing (Commute) 23:00 [4]
Very fast ski back in the dark. Tons of glide on icy trails, double poling most of the way. Fastest ski ever, considering I have 2 road crossings and a super steep scramble I need to de-ski for.
Tuesday Jan 19, 2010 #
Running (Commute) 50:00 [3]
shoes: Ecco GTX + Screws
Another day where it's too crusty to ski.
I think I'm getting the "relaxed lower legs" thing now.
I think I'm getting the "relaxed lower legs" thing now.
Monday Jan 18, 2010 #
Note
Video form the Zorbing on this discussion thread here:
http://www.ar.attackpoint.org/discussionthread.jsp...
http://www.ar.attackpoint.org/discussionthread.jsp...
Running (Commute) 50:00 [3]
shoes: Ecco GTX + Screws
After days off running, my knee still feels it.
Crusty on the way to work slushy home.
Tried elements of Chi running- midfoot strike, not landing too far in front of my body, pushing back, higher cadence, good arms.
The one thing I'm still having issues with is picking up my heels behind me, especially with the bad knee.
Crusty on the way to work slushy home.
Tried elements of Chi running- midfoot strike, not landing too far in front of my body, pushing back, higher cadence, good arms.
The one thing I'm still having issues with is picking up my heels behind me, especially with the bad knee.
Sunday Jan 17, 2010 #
Misc (zorbing) 10:00 [1]
Got to try Zorbing in California . I'll try and post a video when I get home.
More fun than expected, and a good workout running it back up the hill.
More fun than expected, and a good workout running it back up the hill.
Strength (Home Gym) 1:00:00 [2]
Workout #3. Ribs are 95%.
Wednesday Jan 13, 2010 #
Strength 1:10:00 [2]
Workout #2 plus some extras, including crunches and other nasty bits of the Hardcore workout. Yeah, my ribs are just about better.
I'm still down 10% on my weights though.
I'm still down 10% on my weights though.
XC Skiing 45:00 [3]
Windy and warm so I didn't get out all that early, but still a decent ski with some extras.
XC Skiing (Commute) 30:00 [3]
Ugh- long tough day, and I left work after 9PM. By the time I was half way home I felt a lot better.
Tuesday Jan 12, 2010 #
XC Skiing (Commte +) 1:10:00 [3]
Another great commute with the Bulletdog. Hardly needed the headlamp!
Monday Jan 11, 2010 #
XC Skiing (Commte +) 1:10:00 [3]
Great ski conditions out there, and light enough for b-dog and I to get in a little extra on the way home.
Sunday Jan 10, 2010 #
Orienteering race 38:00 [4]
(injured) shoes: Icebugs Gryllo Green
Thomass Ross Lord Park.
Thanks to a combination of similar handicap and running speed, I ended up running with The Kempster quite a bit. She led the way to most of the controls while I only got ahead occasionally, but I was able to yell off an aggressive German Shepherd away from her, twice. I really tried to run my own route and got a couple of CPs first, but we'd meet up again and I'd be behind her with my less precise nav.
Ended up second overall behind Kempster by about 30 seconds.
Nice to be finishing well again anyhow. I think I preferred testing Phatty's course the first time navigating 100% by myself with no tracks and no packs of orienteers, even though I was a lot slower.
Thanks to a combination of similar handicap and running speed, I ended up running with The Kempster quite a bit. She led the way to most of the controls while I only got ahead occasionally, but I was able to yell off an aggressive German Shepherd away from her, twice. I really tried to run my own route and got a couple of CPs first, but we'd meet up again and I'd be behind her with my less precise nav.
Ended up second overall behind Kempster by about 30 seconds.
Nice to be finishing well again anyhow. I think I preferred testing Phatty's course the first time navigating 100% by myself with no tracks and no packs of orienteers, even though I was a lot slower.
Running warm up/down 10:00 [1]
Saturday Jan 9, 2010 #
Strength (Home Gym) 1:00:00 [2]
Workout #1 + some extras-getting there!
Orienteering (Snowshoe- O) 1:00:00 [4]
Out re-testing the Thomass course with the Bulletdog.
I took some different routes, did one different control and one less control than last time. Running was better (and weather less extreme) and there was no confusion at the one CP that was an issue last time (Phatty knows what I mean). I think I could still shave 5 minutes off the time in a perfect run in these conditions.
I took some different routes, did one different control and one less control than last time. Running was better (and weather less extreme) and there was no confusion at the one CP that was an issue last time (Phatty knows what I mean). I think I could still shave 5 minutes off the time in a perfect run in these conditions.
Hiking 30:00 [1]
Bulletdog and I helped Bash look for her lost compass.
No dice.
No dice.
Friday Jan 8, 2010 #
XC Skiing 1:05:00 [3]
Bash and I headed to Orangeville for some errands, but also to get in a ski at Mono. I spent much of the time chasing Bash on her skate skis, at a solid clip.
Also met Leanimal there and skied together for our last small lap.
Also met Leanimal there and skied together for our last small lap.
Thursday Jan 7, 2010 #
XC Skiing (Commute) 1:00:00 [3]
Another good ski in, with 7 year-old Bulletdog. She's every bit as fast now as she was at 3 before her knee injury (and subsequent surgery)
Strength (Core) 20:00 [1]
First Hard Core class since I wrecked my knee then my ribs.
I had to sit out some exercises, and shockingly crunches with my legs straight up in the air were easier than the regular kind (easier on my rib).
I had to sit out some exercises, and shockingly crunches with my legs straight up in the air were easier than the regular kind (easier on my rib).
Yoga 50:00 [3]
(injured)
Did most of the class but my right knee won't bend more than 90 degrees without deep pain, so I had to modify. Wore my knee brace, locked out at 90 degrees.
Bulletdog helped, and was actually 1 of 3 dogs auditing the class.
Bulletdog helped, and was actually 1 of 3 dogs auditing the class.
Wednesday Jan 6, 2010 #
Strength (Link +) 1:00:00 [1]
(injured)
Cautious Link workout, taking it easy on my knee and rib. First one since October.
XC Skiing (Commte +) 1:10:00 [3]
Great ski around Palgrave West with the aptly-named Bulletdog.
XC Skiing (Commute) 30:00 [3]
(injured)
Nice night ski home in great conditions.
Tuesday Jan 5, 2010 #
XC Skiing 30:00 [3]
(injured)
Great ski in almost track-set conditions into the sunrise. I love my commute!
XC Skiing 30:00 [3]
Conditions still great for a night ski home. Nasty forecast though.
Monday Jan 4, 2010 #
XC Skiing (Commute) 1:00:00 [3]
(injured)
Knee still sore- easy commute with Bulletdog in decent snow.
Sunday Jan 3, 2010 #
Strength (Home Gym) 40:00 [2]
Easy workout 3.
XC Skiing 30:00 [1]
(injured)
Knee's sore but we took out both dogs for a nice little ski. T-dog's back to galloping- she loves winter!
Saturday Jan 2, 2010 #
Running 2:40:00 [3]
shoes: Icebugs Gryllo Green
Great run from Chez Traveloney (Or is that Balinga?) with a big group of about 15 humans and 2 pooches.
Lots of scrambling up and down steep hills- I was pleased to be climbing well even after yesterday's Orienteering/mountaineering- spikes were a godsend today but only Hammer, Bash and I had them.
Griz, XCDan and I visited all 32 waterfalls, but a good crowd went to most of them. Longest I've run in 9 weeks- we'll see how my knee feels tomorrow.
Big thanks to Baloney and Travelinga for hosting us- great time had by all.
Lots of scrambling up and down steep hills- I was pleased to be climbing well even after yesterday's Orienteering/mountaineering- spikes were a godsend today but only Hammer, Bash and I had them.
Griz, XCDan and I visited all 32 waterfalls, but a good crowd went to most of them. Longest I've run in 9 weeks- we'll see how my knee feels tomorrow.
Big thanks to Baloney and Travelinga for hosting us- great time had by all.
Friday Jan 1, 2010 #
Orienteering (Snowshoe- O) 1:19:00 [4]
shoes: Montrail GTX
Out testing Phatty's Thomass course with Bulletdog.
Nav went fine, except for one control where I probably spent 5 minutes or more hunting around and another where I had to backtrack a bit. Bulletdog's a fine orienteer- she might have even found some Phootprints.
Nice course! Physically tough with lots of big climbs and running in soft crusty snow. At times snowshoes were barely enough to prevent bobsledding down the hills.
Nav went fine, except for one control where I probably spent 5 minutes or more hunting around and another where I had to backtrack a bit. Bulletdog's a fine orienteer- she might have even found some Phootprints.
Nice course! Physically tough with lots of big climbs and running in soft crusty snow. At times snowshoes were barely enough to prevent bobsledding down the hills.
Orienteering (Snowshoe- O) 45:00 [3]
Bash was still out vetting all the controls, so Bulletdog and I went back out to get the remaining controls we skipped in the box. I think I've tired the pooch out.