Training Log Archive: 'BentIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Hiking 40:00 [1]
Easy jog-hike home, with some push-up and pull-up sets.
7 AM
Running (Commute+) 40:02 4.73 km (8:28 / km) +35m 8:10 / km
shoes: Brooks CP4 Yellow
To work via singlerack. Supposed to be longer but I guess I went too fast. GPS only tracked part of the run.
Monday May 30, 2011 #
Note
(rest day)
2 dogs to drive to work, 2 racers and 100kg of gear to pick up from the airport.
Note- pics posted from yesterday.
Note- pics posted from yesterday.
Sunday May 29, 2011 #
Note
Light Geek note- interesting page comparing the K-lite with another system, explaining why a digitally regulated light is more efficient.
http://www.klite.com.au/content/compare-klite-spec...
The Night Lightning and the Gooselight both use the same regulation circuit.
http://www.klite.com.au/content/compare-klite-spec...
The Night Lightning and the Gooselight both use the same regulation circuit.
Strength (Link +) 1:00:00 [3]
Cable press and pull-ups, as well as the full Link workout.
Mostly OK, but my knee's *still* not ready for any lunges.
Mostly OK, but my knee's *still* not ready for any lunges.
Paddlng (erg) 30:00 [2]
Spin on the erg to finish things off.
10 AM
Running 45:50 6.37 km (7:11 / km) +151m 6:26 / km
ahr:148 max:186 shoes: Brooks CP4 Yellow
Out with Slowrunner and Dunc on the Bruce trail. Bulletdog and I went with them at K/O's 4-hour pace for half an hour, then hoofed it back fast for 15 minutes. That last bit of mid-4s felt like flying on hilly twisty trails ( but it's still slower than Frankenjack's 25K average yesterday.)
Bulletdog getting a drink:
Bulletdog getting a drink:
11 AM
Hiking 25:00 [1]
shoes: Brooks CP4 Yellow
Easy jog-hike back, as Spaff didn't want me to run too much.
Saturday May 28, 2011 #
Cycling 2:00:00 [2]
Time approximate.
Goose wanted to see if a 'bent would be easier on his back, so he took the Omega and we down to Inglewood and back via Caledon Coffee Co. (Mmmm, pannini and soy mocha!)
He's got it dialed on rail trail, but not quite ready for singletrack yet.
Easy pace as it's supposed to be a rest day.
Full knee/foothab after.
Goose wanted to see if a 'bent would be easier on his back, so he took the Omega and we down to Inglewood and back via Caledon Coffee Co. (Mmmm, pannini and soy mocha!)
He's got it dialed on rail trail, but not quite ready for singletrack yet.
Easy pace as it's supposed to be a rest day.
Full knee/foothab after.
Friday May 27, 2011 #
Running (Brick) 40:00 [2]
shoes: Brooks CP4 Yellow
Easy 20 min before and after biking. Ankle feeling pretty good.
C • Apex 11
Cycling 1:55:00 [3]
Donned the fluoro-gear and super-bright tail lights, and headed down to see Thumbs-of-Death via Albion (very south end near Old Church is a mud bog) then back via longer but less mucky route East of 50.
Thursday May 26, 2011 #
Note
Got told off by coach Spaff for overdoing it yesterday. Luckily it looks like my body will get away with it OK.
Pounding down rain today and 2 dogs to chauffeur, so no bike commute.
Pounding down rain today and 2 dogs to chauffeur, so no bike commute.
Cycling (trainer) 45:00 [3]
Spin after work- still coming down hard out there.
Ankle not too bad, but some sore leg muscles from the unfamiliar act of running as opposed to jogging.
Foothab after.
Ankle not too bad, but some sore leg muscles from the unfamiliar act of running as opposed to jogging.
Foothab after.
Wednesday May 25, 2011 #
Strength 10:00 [3]
Just some forest-fit pull-ups and push-ups, and a bit more in the gym.
Note- I've been keeping an eye out for Morel mushrooms that usually show up this year, but haven't seen any. Until my second set of push-ups- one was literally under my nose in the lawn. I practically ground it with my face. Found 4 others there too!
Note- I've been keeping an eye out for Morel mushrooms that usually show up this year, but haven't seen any. Until my second set of push-ups- one was literally under my nose in the lawn. I practically ground it with my face. Found 4 others there too!
9 AM
Misc (Brick) 1:30:59 18.01 km (5:03 / km) +125m 4:53 / km
ahr:147 max:184
30 min run. Hey, was that actually some speed I saw on the GPS? Ankle is getting there, so I did a fast (for me) tempo run through the hilly Charlevoix trail. Low 4s to mid 5s per km.
40 min on the bike- solid ride through the far corners of Palgrave East
20 min easy run.
40 min on the bike- solid ride through the far corners of Palgrave East
20 min easy run.
Tuesday May 24, 2011 #
Running (Commute) 25:00 [3]
shoes: Brooks CP4 Yellow
Feeling a bit quicker on the feet today. See how the ankle likes this.
Note- pics from yesterday are posted.
Note- pics from yesterday are posted.
Hiking (Commute) 40:00 [1]
Brisk hike back at lunch to get T-dog (Spaff said no running).
Full foot/kneehab after work.
Full foot/kneehab after work.
Monday May 23, 2011 #
Paddlng 3:00:00 [2]
Canoeing with Goose and LD on the Minnesing Swamp. High water levels, interesting paddling. Some times it looked like a swamp, sometimes like paddling through a nice open forest. Weather better than forecast- only one brief but heavy downpour.
h
Note high water mark!
h
Note high water mark!
Running 22:00 [2]
Easy run back with Coach LD for part of the canoe shuttle while Goose flew back to get the car and return to get us.
Sunday May 22, 2011 #
Strength (KB) 10:00 [2]
Raf brought his kettlebells and showed me some stuff. I could do this in the yard on nice days, rather than work out in the Adventure Basement.
10 AM
Running 42:00 [2] 6.6 km (6:22 / km) +64m 6:04 / km
(injured)
Easy run w/ Raf on the trails in Palgrave West. 40 min with a short break in the middle. Lots of icing after- ankle's a touch swollen but not bad.
Cycling 1:54:00 [2] 23.68 km (12.5 kph) +166m
Down to Albion with city boy Raf, who is fit but hasn't biked in years. He had a hard time on singletrack (but didn't quit), so we kept to the easy doubletrack as much as possible, then rail trail to Gore and road back.
Friday May 20, 2011 #
Running 42:00 [2]
shoes: Brooks CP4 Yellow
Brick- split up into 20 min run, then bike, then run 20 min.
Easy pace. Ankle still a bit sore after. Sigh.
Easy pace. Ankle still a bit sore after. Sigh.
Cycling 1:15:00 [3]
Bike part of brick. Down to Albion, and around the North end trails, including the new Pine Cone Run in the NW corner. Nice trail! Got some decent effort up the long doubletrack climb- probably the hardest I've been able to work on the bike this year.
Thursday May 19, 2011 #
Cycling (Commute+) 1:10:00 [2]
To work and then back via Final Chapter singletrack and the pond for Bulletdog's swim. She's a lot happier running along when soaked at this temperature.
Climbing legs are better today, even with a monster pack. Knee/foothab after
Climbing legs are better today, even with a monster pack. Knee/foothab after
Wednesday May 18, 2011 #
8 AM
Paddlng (erg) 30:00 [2]
Spin on the erg.
10 AM
Cycling (Trainer) 45:00 [3]
Pouring out, so I had a good solid session on the trainer. Got the HR up well.
11 AM
Hiking (Commute) 40:00 [1]
Jog-hike to work. Supposed to only hike but time ran out.
9 PM
Running (Commute) 25:00 [2]
shoes: Brooks CP4 Yellow
Back home in the dark. Almost up to the full commute at an easy run.
Ankle not too bad after.
Ankle not too bad after.
Monday May 16, 2011 #
Cycling (Commute+) 1:05:00 [2]
To work in the drizzle, and back on the singletrack. Not much in the tank today.
Sunday May 15, 2011 #
Hiking 41:00 [1]
Paced Bash Sr. at the Brantford Rotary 5K Run/Walk as he took out Bash by laying down a scorching 41 minute time. He even jogged a bit! After all the trash talking, it turns out he's been tapering and carb loading for 60 years, and his chemo should count as doping!
I could feel the ankle a little by the end, but that's better than I'd feared given what I did to it yesterday.
I could feel the ankle a little by the end, but that's better than I'd feared given what I did to it yesterday.
Saturday May 14, 2011 #
8 AM
Adventure Racing 7:36:46 84.73 km (5:23 / km) +1042m 5:05 / km
ahr:158 max:188
Storm Trek Elite. A bit nervous going in to this inured.
Paddle went well, but I think I snagged weeds when I put my rudder down half way through as my speed abruptly dropped over 1kph and I finished behind a canoe, a K1 and another sea kayak. Frankenjack was long gone.
On the bike I was nervous of taking a wrong turn in the unmarked section, but it went fine and I was able to stay up with the lead teams. Unfortunately, something on the marked section didn't look right to me, and combined with mistaken info from another team had me backtracking needlessly against traffic past the entire Trek race, and then having to pass them again, which added 24 minutes of nasty hydro-cut riding. I was having problems with my map board too- it doesn't work that well on the 'bent as it can't be horizontal, and it started to fall down repeatedly.
Trek- I took the trek section slowly, (More than 6 min/km) to spare my ankle. The taping job helped, but I suffered off-trail on the off-camber stuff and it was pretty sore by the end. Found all CPs dead-on.
Next up- bike-o. Total navigational train wreck- just couldn't concentrate on the bouncing blurry map or get my head around the terrain.
Several massive mistakes, but at least I got to do the most technical trails multiple times for fun. Over 45 minutes more nav error, and a lot more time lost tied up with Trek teams on Canadian Tire bikes. Oh well, never give up. Passed team after team heading to the final trek which went spot-on, then to the finish.
Although I was hours behind Frankenjack, I'm old enough that nobody else in my category finished so I got a poorly deserved medal from the kind Sean, who runs an excellent race.
Despite my piss-poor performance in my return to racing, in hindsight it's a big step for me in that my beat up body held up OK and the brain and eyes were the main problem. Still not particularly fast- I would have probably been about 6 hours with clean bike nav.
Paddle went well, but I think I snagged weeds when I put my rudder down half way through as my speed abruptly dropped over 1kph and I finished behind a canoe, a K1 and another sea kayak. Frankenjack was long gone.
On the bike I was nervous of taking a wrong turn in the unmarked section, but it went fine and I was able to stay up with the lead teams. Unfortunately, something on the marked section didn't look right to me, and combined with mistaken info from another team had me backtracking needlessly against traffic past the entire Trek race, and then having to pass them again, which added 24 minutes of nasty hydro-cut riding. I was having problems with my map board too- it doesn't work that well on the 'bent as it can't be horizontal, and it started to fall down repeatedly.
Trek- I took the trek section slowly, (More than 6 min/km) to spare my ankle. The taping job helped, but I suffered off-trail on the off-camber stuff and it was pretty sore by the end. Found all CPs dead-on.
Next up- bike-o. Total navigational train wreck- just couldn't concentrate on the bouncing blurry map or get my head around the terrain.
Several massive mistakes, but at least I got to do the most technical trails multiple times for fun. Over 45 minutes more nav error, and a lot more time lost tied up with Trek teams on Canadian Tire bikes. Oh well, never give up. Passed team after team heading to the final trek which went spot-on, then to the finish.
Although I was hours behind Frankenjack, I'm old enough that nobody else in my category finished so I got a poorly deserved medal from the kind Sean, who runs an excellent race.
Despite my piss-poor performance in my return to racing, in hindsight it's a big step for me in that my beat up body held up OK and the brain and eyes were the main problem. Still not particularly fast- I would have probably been about 6 hours with clean bike nav.
Thursday May 12, 2011 #
Note
(rest day)
Restin' the ankle for STORM. I'm giving the Trek Elite a shot, but going solo in case I need to bail.
Wednesday May 11, 2011 #
Strength (Home Gym) 50:00 [3]
Workout 3.
Extra oomph today- near record on cable press, and 18 pull-ups on the big set. I guess the Forest-Fit is helping.
Extra oomph today- near record on cable press, and 18 pull-ups on the big set. I guess the Forest-Fit is helping.
Running (Brick) 30:00 [1]
shoes: Brooks CP4 Yellow
Spaff has me doing 20 min easy jog, then bike, then walk a bit, then 10 min more jog. Kept it to a plod- ankle noticeable but not awful.
Cycling 30:00 [1]
E-e-e-e-asy bike to work with Bulletdog.
Tuesday May 10, 2011 #
Cycling (Commute) 45:00
Easy ride to work with Bulletdog (who is finally slowing down at age 8), then a quick blast home at lunch sans pooch to pick up T-dog and drive back, as Bash's away course testing WT.
Foot/kneehab after.
All about trying to heal the stupid ankle this week. 50 days so far.
Foot/kneehab after.
All about trying to heal the stupid ankle this week. 50 days so far.
Monday May 9, 2011 #
Running (Commute) 20:00 [2]
(injured) shoes: Brooks CP4 Yellow
Still taking it easy, for only 20 min continuous. Ankle still not 100%.
Hiking (Commute + strength) 40:00 [1]
(60 min) Hiked home, with 5 sets of push-ups and 2 of pull-ups en route. Harder with my work backpack on.
Foot and kneehab after
Foot and kneehab after
Sunday May 8, 2011 #
Note
Burn-testing on Bash's light with the Large (5700mAh) battery on high.
So far it's gone over 9.5 hours on mega-bright, which should translate to over 40 hours on medium... still burning.
Update- 11.5 hours on high with 30 minutes more reserve, probably 45hrs on Mid, 120+ on low.
The Medium 2200mAh should go 4.5 on high, 17 on mid.
So far it's gone over 9.5 hours on mega-bright, which should translate to over 40 hours on medium... still burning.
Update- 11.5 hours on high with 30 minutes more reserve, probably 45hrs on Mid, 120+ on low.
The Medium 2200mAh should go 4.5 on high, 17 on mid.
12 PM
Cycling 2:17:24 46.2 km (20.2 kph) +140m
ahr:118 max:146
Easy ride with Bash The Speed Police to Inglewood and back, as Spaff had wanted me to do an "easy" ride.
Ankle and knee not too bad.
Ankle and knee not too bad.
Saturday May 7, 2011 #
Note
Bash had reported that her NightLightning cut out at 5 hours without warning using one of the newer Medium (4-cell, 14.8v x 2200mAh) battery packs. 5 hours isn't terrible, but it should go more.
We just tested the second Medium battery (running it next to a fan) - it's gone 17+ hours on medium brightness before giving us a warning, and just shut off at 17.5 hours after a lot of warning flashes.
This is actually more than I expected. The other pack must have one defective cell- I should be able to fix that. These packs should give 14.8v when charged. If they're running below 13 a fix is in order or you won't get the proper run times or the warning flashes.
We just tested the second Medium battery (running it next to a fan) - it's gone 17+ hours on medium brightness before giving us a warning, and just shut off at 17.5 hours after a lot of warning flashes.
This is actually more than I expected. The other pack must have one defective cell- I should be able to fix that. These packs should give 14.8v when charged. If they're running below 13 a fix is in order or you won't get the proper run times or the warning flashes.
Strength (Misc) 50:00 [2]
Hike-fit- Got in 6 sets of push-ups in the meadows and 6 sets of pull-ups on trees during the dog hike, then the rest of workout 2 and extra core in the Adventure Basement.
Paddlng 1:19:00
Off to Island Lake with Bash. First time on a flatwater kayak this year- felt pretty good after the erg work. Perfect conditions!
Friday May 6, 2011 #
8 AM
Running 25:00 3.68 km (6:48 / km) +49m 6:22 / km
shoes: Brooks CP4 Yellow
Plod at a glacial pace with warmup hike before and after, followed by icing.
Cycling 1:35:44 [3] 21.03 km (13.2 kph) +187m
Nice boot down to Albion and around the South trails and back.
Legs seem to be climbing OK. Ankle not too bad after, but I can feel my knee a bit more.
Legs seem to be climbing OK. Ankle not too bad after, but I can feel my knee a bit more.
Thursday May 5, 2011 #
Cycling (Commute) 20:00 [3]
Left the hounds with Bash today, as it might be too hot for bulletdog later. Much faster ride in alone, sadly.
5 PM
Cycling 48:00 [3] 9.0 km (11.3 kph) +90m
Good ride bopping around the singletrack and doubletrack of Palgrave East.
Best quote from a guy I met "What the hell is that? I thought you were riding a wheelbarrow!"
Best quote from a guy I met "What the hell is that? I thought you were riding a wheelbarrow!"
Wednesday May 4, 2011 #
Running 20:00 [1]
10 on, 4 off at a geezerly pace. Ankle still a bit sore, but better at a slow shuffle. I *so-o-o* want to crank it up.
C • lol 3
Strength (Misc) 40:00 [2]
Push-ups, pull-ups, some leg raises, and a lot of sawing a big honking tree that fell across the trail.
Cycling (Commute+) 35:00 [2]
A bit of extra time, so over the pond hill, and along the new bits of the Final Chapter singletrack at a fairly easy pace.
Note
For all you bike mechanic wannabes who aren't sure what to do- there's an app for that. http://bikerepairapp.com/
Cycling (Commute) 25:00 [2]
Easy ride home in the dark. Ankle feeling somewhat better.
Tuesday May 3, 2011 #
Note
(injured)
OK, maybe another day off will help. Not even paddling or foothab today.
Man, I really want to get some training in before it's taper time for STORM, if I can race at all.
Man, I really want to get some training in before it's taper time for STORM, if I can race at all.
Monday May 2, 2011 #
Cycling 55:00 [1]
(injured)
Sigh- sore ankle, so an easy bike to work in the rain and muck again. Nicer on the way home.
Sunday May 1, 2011 #
Running 20:00 [2]
(injured) shoes: Brooks CP4 Yellow
Spaff now has me running a whomping 20 minutes continuously now.
Ankle felt this one a bit- back to the ice.
Ankle felt this one a bit- back to the ice.