Training Log Archive: 'BentIn the 31 days ending Mar 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Mar 31, 2011 #
Note
(injured) (rest day)
See if a day off helps the ankle. Not a major injury in the grand scheme of things, but terrible timing.
Wednesday Mar 30, 2011 #
Paddlng (erg) 30:00 [2]
Ankle still swollen, so even biking's out.
Strength (Home Gym) 1:00:00 [2]
Workout 1 + extra push-ups and pull-ups, + foothab.
Hiking (Commute) 50:00 [0]
(injured)
Ankle's not happy but it was too beautiful out to drive, so I put on the big-ass leather hiking boots and hoofed it the flattest and shortest way to work.
Note
Bit of a downer listening to Bash and Hingo discuss logistics for their race in the Alps this AM while I juggle injuries and wonder if I need to drop out of the GRR.
Tuesday Mar 29, 2011 #
Cycling (Commute) 37:00 [3]
(injured)
Even with heavy-lugged and studded tires, biking on the Omega was a sufferfest as it doesn't handle the deep snowy bits well, my hands were freezing, ankle was dicey and Bulletdog helped by shoving a big stick through my spokes on a tricky uphill.
Still better than driving or riding the trainer!
Still better than driving or riding the trainer!
Cycling (Commute +) 50:00 [3]
Longer but flatter way home. A better ride in the warmer conditions, but certainly a good workout plowing along in a low gear.
Strength (Kneehab) 20:00 [0]
(injured)
Ankle is visibly swollen.
Monday Mar 28, 2011 #
Note
(injured)
Ankle's sore today- had to drive on a great sunny day.
Off to see Thumbs-of-Death. Maybe I need to mount studded tires on the Omega and try commuting by bike.
Looks like I had a mispunch at the second last control on the weekend too.
Off to see Thumbs-of-Death. Maybe I need to mount studded tires on the Omega and try commuting by bike.
Looks like I had a mispunch at the second last control on the weekend too.
Strength (Home Gym) 50:00 [2]
Workout 3 + foot/kneehab, as ankle permits.
Sunday Mar 27, 2011 #
Cycling (Trainer) 35:00 [1]
Ankle quite sore from orienteering, so an easy spin on the trainer. I had to pull the plug anyway as the ankle wasn't great. Visibly swollen too.
Paddlng (erg) 30:00 [2]
Switched to paddling. Not the best technique as I did some with the bad foot off the brace.
Strength (Kneehab) 20:00 [0]
(injured)
Full kneehab, but some of the balancing stuff on my left foot wasn't good so limited foothab.
Saturday Mar 26, 2011 #
Running warm up/down 10:00 [1]
shoes: Icebugs Gryllo Green
10 AM
Orienteering 1:23:37 8.66 km (9:39 / km) +104m 9:06 / km
ahr:179 max:192 shoes: Icebugs Gryllo Green
Hardrock.
Nice open woods, big contours, plenty of climbs- 2 thumbs up for the course.
First time this year I felt like my nav was on. A couple of bobbles, but I deliberately took my own lines as much as possible, and hit things well.
Knee wasn't too bad, but it's ice and Ibuprofen for the other (left) ankle.
Nice open woods, big contours, plenty of climbs- 2 thumbs up for the course.
First time this year I felt like my nav was on. A couple of bobbles, but I deliberately took my own lines as much as possible, and hit things well.
Knee wasn't too bad, but it's ice and Ibuprofen for the other (left) ankle.
Friday Mar 25, 2011 #
Strength (Home Gym) 1:00:00 [3]
Workout 2 + foot/ kneehab, and extra pull-ups and balance board pushups
Thursday Mar 24, 2011 #
XC Skiing (Commute) 30:00 [3]
Bluebird morning, -13C and fresh pow!
XC Skiing (Commute +) 50:00 [2]
Good skiing deep in the shady spots, serious meltage in the sunny areas.
Wednesday Mar 23, 2011 #
Strength (Home Gym) 50:00 [2]
Full foot/kneehab plus most of workout 1. Only doing sets of 11 pull-ups right now- it sure goes away fast if you don't keep it up.
XC Skiing (Commute) 35:00 [2]
Snow again!
Good thing- my ankle and knee don't want to run. Conditions borderline in spots, but who cares at this point- it's still skiing!
Good thing- my ankle and knee don't want to run. Conditions borderline in spots, but who cares at this point- it's still skiing!
XC Skiing 35:00 [2]
Ahh, nice conditions on the way back. T dog just threw herself into the snow when I got home- nothing like dog angels when you're 14.5 years old.
Tuesday Mar 22, 2011 #
Running (Commute) 26:00 [3]
shoes: Icebugs Gryllo Green
Another Ice Capades commute as things re-froze. I threw in some speed intervals today.
Running (Commute +) 50:00 [3]
Bulletdog and I took the long hilly way home via singletrack.
The hound's got her energy back. My knee was pretty good, but now I can feel my left ankle a bit.
The hound's got her energy back. My knee was pretty good, but now I can feel my left ankle a bit.
Monday Mar 21, 2011 #
Running (Commute +) 1:05:00 [3]
shoes: Icebugs Gryllo Green
Icebug-mandatory run to work, and back on the hill route with an extra heavy pack. Both times the knee was a bit sore to start but OK once warmed up.
Bulletdog trotted behind me the whole way, instead of tearing off here and there at first.
Bulletdog trotted behind me the whole way, instead of tearing off here and there at first.
Sunday Mar 20, 2011 #
Paddlng 1:30:00 [2]
Paddling from Inglewood to just past Terra Cotta on the Credit with Bash and Bulletdog. Solid current but no rapids, and a nice first paddle of the year.
Running 1:08:00 [3]
shoes: NB MT 101
Back on the muddy rail trail with the girls. My knee wasn't great at first, but loosened up and was better by the end.
See Bash's log for lots of pics.
See Bash's log for lots of pics.
Saturday Mar 19, 2011 #
Note
Knee pretty sore after all the hills on the bike. Ibuprofen and Ice.
10 AM
Cycling 3:00:00 [3] 56.25 km (18.8 kph) +570m
Great, hilly and chilly ride with Bash from Caledon East to the Shed.
Big ride for this early in the season, for those of us who weren't racing in NZ.
Rail trail was a skating rink in parts, so we headed up the escarpment into the headwind. The Omega's nice and aero, but my tired legs were no match for Bash's climbing power as we hit every possible hill. Great to be out!
Big ride for this early in the season, for those of us who weren't racing in NZ.
Rail trail was a skating rink in parts, so we headed up the escarpment into the headwind. The Omega's nice and aero, but my tired legs were no match for Bash's climbing power as we hit every possible hill. Great to be out!
Friday Mar 18, 2011 #
Cycling 1:30:00 [3]
Woo-hoo, finally got outside on the bike!
I had some environmental stuff to do in Alton, so I dropped the van at Hwy 24 and did a destination ride to the Shed. Some good steep hills on roads, some hard and soft road allowance and trail, some icy hike-a-bike, and a good Soy Mocha. The new bike geometry is working fine, and having 2x 26" wheels sure helps. Knee's a little better too.
I had some environmental stuff to do in Alton, so I dropped the van at Hwy 24 and did a destination ride to the Shed. Some good steep hills on roads, some hard and soft road allowance and trail, some icy hike-a-bike, and a good Soy Mocha. The new bike geometry is working fine, and having 2x 26" wheels sure helps. Knee's a little better too.
Paddlng (erg) 30:00 [2]
Spin on the erg to balance things out.
Thursday Mar 17, 2011 #
Note
Blah- knee still not 100% so I drove to work again on a gorgeous day.
I really need to train, especially on the bike, but I'm on the knife edge of under-train vs over-use of injured bits.
I really need to train, especially on the bike, but I'm on the knife edge of under-train vs over-use of injured bits.
Strength (Core) 21:00 [2]
Caron's class including the hated "Hold the legs straight up then lower one almost to the floor, raise and alternate".
Someone even puked. (see Bash's log)
Someone even puked. (see Bash's log)
Yoga 50:00 [1]
Ugh, just didn't have it today. Nervous about my knee and just not into it.
Wednesday Mar 16, 2011 #
Strength (Kneehab) 20:00 [0]
Feeling totally bagged today, and my knee's sore, so I pulled the plug on the workout and only did some kneehab/ foothab.
Sheesh, it wasn't *that* hard a week of training.
Sheesh, it wasn't *that* hard a week of training.
Tuesday Mar 15, 2011 #
Running (Commute) 25:00 [2]
shoes: Icebugs Gryllo Green
Easy run on the shortest route to work as my knee's still a bit sore. %&#$!!
Running 26:00 [2]
shoes: Icebugs Gryllo Green
Legs like lead and knee's still sore. Some soft post-holing this afternoon.
Monday Mar 14, 2011 #
Running (Commute) 30:00 [2]
shoes: Icebugs Gryllo Green
Icebugs were good for the commute, except one hill that resembled the Crashed Ice course.
Knee's a bit sore from the weekend.
Knee's a bit sore from the weekend.
Running (Commute +) 50:00 [3]
shoes: Icebugs Gryllo Green
So nice out we did the hilly route back. My knee was sore at first but seemed to warm up.
Paddlng (Trainer) 25:00 [2]
Spin on the erg when I got home.
Sunday Mar 13, 2011 #
XC Skiing warm up/down 20:00 [2]
10 AM
XC Skiing 1:19:25 14.43 km (10.9 kph) +246m
ahr:173 max:187
Ski- O at Highlands. Tarno designed an interesting course. More of a skate day, but with my knee I can only do Classic.
I started early so I could blaze my own trail, and it went pretty well at first. I cut between a lot of trails as the Classic skis were better for this, and tried to keep a good eye on the map all the time. Despite my map board and reading inserts in my sunglasses I still managed to botch it up on a quick downhill bit from 7-8, taking a wrong turn at the glacier and ending up doing a big climb, a significant detour and some slow and nasty bushwhacking to get back on course 13 minutes later. Still had fun, even if I really can't nav cleanly this year.
Kudos to G-stix for the win- he's got some speed on skis to go with his nav skills!
I started early so I could blaze my own trail, and it went pretty well at first. I cut between a lot of trails as the Classic skis were better for this, and tried to keep a good eye on the map all the time. Despite my map board and reading inserts in my sunglasses I still managed to botch it up on a quick downhill bit from 7-8, taking a wrong turn at the glacier and ending up doing a big climb, a significant detour and some slow and nasty bushwhacking to get back on course 13 minutes later. Still had fun, even if I really can't nav cleanly this year.
Kudos to G-stix for the win- he's got some speed on skis to go with his nav skills!
Saturday Mar 12, 2011 #
Cycling (Trainer) 2:15:00
Misery Loves Company ride with the C3 bunch.
I have to say the trainer's a lot more fun with the TDF on plus music and Hans's coaching in a larger group. The higher gear bits were hard on my knee, but it's good stuff. The hardcore C3ers were going for 4 hours total.
I have to say the trainer's a lot more fun with the TDF on plus music and Hans's coaching in a larger group. The higher gear bits were hard on my knee, but it's good stuff. The hardcore C3ers were going for 4 hours total.
Friday Mar 11, 2011 #
Paddlng (Erg) 50:00 [2]
Too soggy out for anything.
Strength (Home Gym) 45:00 [2]
Foot/ kneehab and workout 2, with some sets of 50 pushups and 12 pull-ups.
Thursday Mar 10, 2011 #
Strength (Core) 20:00 [2]
Hard Core with Caron. She went easy on us.
Yoga 50:00 [1]
Yoga wasn't too bad either. Some tough but interesting balance sequences.
Wednesday Mar 9, 2011 #
9 AM
Paddlng (Erg) 20:00 [2]
A little spin before my workout.
10 AM
Strength (Home Gym) 50:00 [2]
Workout 1 + kneehab/ foothab.
11 AM
XC Skiing (Commute) 30:00 [3]
The snow was just starting as I took a chance and skied to work. May need to swim home through the slush.
9 PM
XC Skiing (Commute) 32:00 [2]
Surprisingly nice headlamp ski home- still snowing, and the trees are plastered with snow.
Tuesday Mar 8, 2011 #
XC Skiing (Commute +) 1:23:00 [3]
Took the rollercoaster to work, and the hilly route back to the Charlevoix loop.
Conditions were sketchy in spots but pretty good in others. I love my commute!
Conditions were sketchy in spots but pretty good in others. I love my commute!
Monday Mar 7, 2011 #
XC Skiing (Commute +) 33:00 [3]
Woo-hoo! Fresh snow, and my sore knee is grateful I don't have to run.
Bulletdog got to test out her new leash-in-a-colllar thingie too.
-13C and I need sunglasses at 7:30 AM. Great tracks out there too, but the forecast is for cr*p by Wednesday.
Bulletdog got to test out her new leash-in-a-colllar thingie too.
-13C and I need sunglasses at 7:30 AM. Great tracks out there too, but the forecast is for cr*p by Wednesday.
XC Skiing 1:00:00 [3]
Great ski home. Late season longer daylight, good tracks, winter wonderland, skied all over Palgrave East. The river at the East edge has flooded the whole area, and the ice is this weird pearlescent grey- I guess a lot of snow fell in the water and flash-froze.
Sunday Mar 6, 2011 #
10 AM
Orienteering race 43:55 6.11 km (7:11 / km) +17m 7:05 / km
ahr:180 max:197
Thomass Dumfries.
My legs were a little tired from yesterday's first decent bike trainer session, but had OK speed on the trails. Nav was OK but not great.
I tried not to follow too much, but it seems I mis-punched in the first box. You'd figure that seeing a control on a tree with Hammer at it would be a good clue, but I didn't decipher "there's no C", just agreed there was no label or number and headed off into the impenetrable bush.
I tried to take my own routes when possible, ran with the Duke for a few controls, with Bender for a couple, kept seeing the precise Hammer, and took a lousy route of my own to the finish. Probably 6th to finish, but with the mis-punch who cares.
Very nice course well planned and executed by Mick and Laura- great job in a small area.
Note- first time I've used a Garmin to check out after - what the heck was I doing in the first box after "C"?? Deciding to head SE then changing my mind and looking for a decent way through the dark green? Good to see later, I guess.
My legs were a little tired from yesterday's first decent bike trainer session, but had OK speed on the trails. Nav was OK but not great.
I tried not to follow too much, but it seems I mis-punched in the first box. You'd figure that seeing a control on a tree with Hammer at it would be a good clue, but I didn't decipher "there's no C", just agreed there was no label or number and headed off into the impenetrable bush.
I tried to take my own routes when possible, ran with the Duke for a few controls, with Bender for a couple, kept seeing the precise Hammer, and took a lousy route of my own to the finish. Probably 6th to finish, but with the mis-punch who cares.
Very nice course well planned and executed by Mick and Laura- great job in a small area.
Note- first time I've used a Garmin to check out after - what the heck was I doing in the first box after "C"?? Deciding to head SE then changing my mind and looking for a decent way through the dark green? Good to see later, I guess.
Saturday Mar 5, 2011 #
Cycling (Trainer) 2:00:00
Coach Troy- dropping the hammer. Ugh- hard.
.At least the whole family was there in the Adventure Basement, after a failed attempt to join the C3 spinners.
Also finished up the coffee documentary after.
.At least the whole family was there in the Adventure Basement, after a failed attempt to join the C3 spinners.
Also finished up the coffee documentary after.
Strength (Home gym) 50:00 [2]
Kneehab and a somewhat lackluster workout 3.
Thursday Mar 3, 2011 #
Running 55:00 [3]
Extra hilly route to work but regular run back. My knee's getting sore again, but seems to be better as it warms up. No running tomorrow though.
3 days commuting running in a row- progress!
3 days commuting running in a row- progress!
Strength (Core) 20:00 [2]
Caron's Cruel Core Class- actually wasn't too bad given how long it's been.
Yoga 50:00 [1]
I'm less limited by my knee now.
Wednesday Mar 2, 2011 #
Paddlng (Erg) 30:00 [2]
A little time on the trainer, since the skiing's shot.
Cycling (Trainer) 20:00 [2]
Switched over to the bike for a few intervals and some 1-legged drills.
Strength (Home gym) 30:00 [2]
Part of workout 2, plus push-ups and pull-ups. Can't believe I did 100 pushups and 20 pull-ups earlier this year- I'm nowhere near there now.
Running (Commute) 58:00 [3]
shoes: Icebugs Gryllo Green
Sunny and windy out, cold but icy.
Knee felt OK so I went a bit longer on the way home.
Knee felt OK so I went a bit longer on the way home.
Tuesday Mar 1, 2011 #
Running (Commute) 27:00 [3]
shoes: Icebugs Gryllo Green
Bugged it to work on the icy trails. All the kneehab and running technique stuff seem to have given me an extra gear on the flats, even if my knee won't let me go long yet.
Running (Commute +) 50:00 [2]
shoes: Icebugs Gryllo Green
Longer daylight means time for extras.