Training Log Archive: 'BentIn the 31 days ending Jul 31, 2011:
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| 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 | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||
Sunday Jul 31, 2011 #
Paddlng (Kayak Paddles) 1:45:00 [3]
Moved camp to a perfect spot on Big Trout- high rock with great views.
Day paddle to run a portage and back. Getting windy out there, but otherwise beautiful sunny weather.
Day paddle to run a portage and back. Getting windy out there, but otherwise beautiful sunny weather.
Running 34:00 [3]
shoes: NB MT 101
Run out and back on a 2.5km portage with Bash and Bulletdog. We were going to do it again but too hot for the pooch.
Saturday Jul 30, 2011 #
Paddlng 5:20:00 [2]
Off to Big Trout Lake- long swampy creek section, with a rare nav error ending us in a dead end. The map's not very detailed there.
Exploring the dead end, Bulletdog tried to find Bash and almost got herself stuck in a swamp-hole between us, which scared her a bit. She was leery getting into the water on steep shores or hopping out of the boat after that.
Hard to find the ideal campsite- the lake was busy this evening.
Exploring the dead end, Bulletdog tried to find Bash and almost got herself stuck in a swamp-hole between us, which scared her a bit. She was leery getting into the water on steep shores or hopping out of the boat after that.
Hard to find the ideal campsite- the lake was busy this evening.
Portage 40:00 [4]
Shorter portages this time.
Friday Jul 29, 2011 #
Paddlng 3:30:00 [2]
See Bash's log for details : http://www.ar.attackpoint.org/viewlog.jsp/user_920...
Day 1 of our trip- Canoe lake to McIntosh. Nice paddling once we lost the crowds. Bulletdog is more timid without her sister, and is the perfect Canoedog- Never takes off or gets into trouble, lies down nicely in the boat.
Huge squall line came up in the evening, and Bash had us move the tent just before a huge branch smashed down 5M away from where we were.
Day 1 of our trip- Canoe lake to McIntosh. Nice paddling once we lost the crowds. Bulletdog is more timid without her sister, and is the perfect Canoedog- Never takes off or gets into trouble, lies down nicely in the boat.
Huge squall line came up in the evening, and Bash had us move the tent just before a huge branch smashed down 5M away from where we were.
Strength (Portage) 1:00:00 [4]
Long hot 2.5km portage with canoe *and* a heavy pack. Doesn't get easier over the years, but we still do 1 trip. Bash was loaded like a pack mule too.
Thursday Jul 28, 2011 #
10 AM
Running tempo 1:05:46 10.66 km (6:10 / km) +105m 5:53 / km
ahr:146 max:173 shoes: La Sportiva Crosslite 2.0
Tempo run- warmup then 20 on, 5 off, 20 on, cooldown.
As always, GPS lost signal on some of the forest bits where I was doing my faster interval.
My knee is almost better from the run Sunday.
As always, GPS lost signal on some of the forest bits where I was doing my faster interval.
My knee is almost better from the run Sunday.
Wednesday Jul 27, 2011 #
Cycling 2:45:00 [3]
Down to Albion to meet Coach LD, then EFI ride of Albion and back.
Perfect day- great traction, no bugs, no mud.
Big crowd in the chalet parking lot after- the Google Streetview car was there, along with the Google StreetTrike!
http://www.gearthblog.com/images/images809/trike.j...
I think they're going to try and photo some of the doubletrack trails.
I offered to wear the unit as a helmetcam, but at 400lbs it's a bit much.
Perfect day- great traction, no bugs, no mud.
Big crowd in the chalet parking lot after- the Google Streetview car was there, along with the Google StreetTrike!
http://www.gearthblog.com/images/images809/trike.j...
I think they're going to try and photo some of the doubletrack trails.
I offered to wear the unit as a helmetcam, but at 400lbs it's a bit much.
Cycling (Commute) 45:00 [1]
To work with bulletdog- thank goodness for cooler temps.
Still light as I rode home at 8:30.
Still light as I rode home at 8:30.
Tuesday Jul 26, 2011 #
Running (Commute) 25:00 [1]
shoes: La Sportiva Crosslite 2.0
Easy trot to work with the hound after huge storms last night.
Supposed to walk but short of time.
Supposed to walk but short of time.
Running 35:00 [2]
shoes: La Sportiva Crosslite 2.0
Easy commute home- took the older Red trail to avoid bugs.
Running 12:00 [1]
shoes: Vibram FF Trek
6 on 1 off.
Foothab after.
Foothab after.
Monday Jul 25, 2011 #
Cycling (Commute) 55:00 [1]
Easy commute with the pooch. 2 swims for her on the return- could it be the FDFs are slightly better? I didn't eat a single one.
Aware of knee and ankle, but not too bad.
Aware of knee and ankle, but not too bad.
Sunday Jul 24, 2011 #
9 AM
Running 2:33:24 [3] 25.73 km (5:58 / km) +326m 5:36 / km
shoes: La Sportiva Crosslite 2.0
(Adj time for stops)
First big trail run since my surgery- Bruce Trail Rattlesnake-Nemo run with Super, Turbo, Hansel and Bender. Bash and Raf started 8.5km ahead- let's call them the breakaway.
After a quick start chasing the early breakaway, and trying to drop the attacking deerflies, the surging Hansel crashed out on a root with a sprained ankle, and Turbo got bugged out. They bailed to the road part way. I was able to run up with Hansel and Turbo on the hills without too much trouble to here.
The surviving 3 in the peleton chased the breakaway. My legs had a low point around the 2 hour mark, reminding me how few long runs I've done since surgery, as the lads trotted along. Bender launched an attack on the epic climb on Nemo, with Super and me hot on his heels, but crashed even more spectacularly than Hansel when he overcooked the corner and took a tumble right in front of the hikers he'd impressed as he passed. He avoided a broken collarbone and managed to regain contact with the Autobus as the peleton came all together with the early break who were waiting for us on the Summit of Mt Nemo.
Raf and Bash had a good run, and Raf stayed vertical for once. Not bad for a city boy.
Great running with the lads. Knee held up, but we'll see tomorrow.
Pool and BBQ at Casa del Super after- does it get better?
First big trail run since my surgery- Bruce Trail Rattlesnake-Nemo run with Super, Turbo, Hansel and Bender. Bash and Raf started 8.5km ahead- let's call them the breakaway.
After a quick start chasing the early breakaway, and trying to drop the attacking deerflies, the surging Hansel crashed out on a root with a sprained ankle, and Turbo got bugged out. They bailed to the road part way. I was able to run up with Hansel and Turbo on the hills without too much trouble to here.
The surviving 3 in the peleton chased the breakaway. My legs had a low point around the 2 hour mark, reminding me how few long runs I've done since surgery, as the lads trotted along. Bender launched an attack on the epic climb on Nemo, with Super and me hot on his heels, but crashed even more spectacularly than Hansel when he overcooked the corner and took a tumble right in front of the hikers he'd impressed as he passed. He avoided a broken collarbone and managed to regain contact with the Autobus as the peleton came all together with the early break who were waiting for us on the Summit of Mt Nemo.
Raf and Bash had a good run, and Raf stayed vertical for once. Not bad for a city boy.
Great running with the lads. Knee held up, but we'll see tomorrow.
Pool and BBQ at Casa del Super after- does it get better?
Saturday Jul 23, 2011 #
Cycling 45:00 [1]
Easy rest day ride to swim Bulletdog in Coffey Creek in the relatively cool AM, and to help Bash hang flags in Forks of the Credit in the hot afternoon.
Supposed to go into the Superun tomorrow with knee and ankle fully rested.
Supposed to go into the Superun tomorrow with knee and ankle fully rested.
Friday Jul 22, 2011 #
Running 25:00 [2]
shoes: Brooks CP4 Yellow
Easy trot with Bulletdog. Stopped for berry picking where deerflies allowed.
Running 9:00 [1]
shoes: Vibram FF Trek
Finally got the OK for some FF running.
3 min on, 1 off around the yard and easier trails.
3 min on, 1 off around the yard and easier trails.
Strength 1:00:00 [2]
Hot work doing KBs, pull-downs, balance board pushups, cable gym press and row- pulldowns, dumbells, foothab/keehab and core watching the Tour.
Thursday Jul 21, 2011 #
Running (Commute) 25:00 [2]
shoes: Brooks CP4 Yellow
Easy run in- only 28 degrees this AM.
Paddlng (erg) 35:00 [2]
Spin on the erg watching the Tour.
Kneehab after.
Kneehab after.
Wednesday Jul 20, 2011 #
Cycling 1:15:00
Total drench-fest riding the trainer watching the lads climb in the alps.
Cycling (Commute +) 32:00 [3]
Singletrack to work. Hot, hot, hot. And deerfly-laden on the doubletrack.
Cycling (Commute) 22:00 [2]
Ugh, still 28 degrees at 9PM.
Tuesday Jul 19, 2011 #
7 AM
Running tempo 59:18 9.47 km (6:16 / km) +37m 6:09 / km
ahr:157 max:180 shoes: Brooks CP4 Yellow
Coach Spaff wanted me to do 2 sets of tempo today. Ugh- had to get it in the AM before the heat and bugs were too bad. Still a sauna out there at 7AM, but less buggy. White hat helps, but must remember a buff for neck protection next time. Left B-dog with Bash lest she get carried off or devoured by the FDFs
Found some new trails in Palgrave that I think the horses use.
Found some new trails in Palgrave that I think the horses use.
Monday Jul 18, 2011 #
Cycling (Commute) 25:00 [2]
Humid ride on the Deerfly Express to work. No pooch- too buggy and hot.
Cycling 35:00 [3]
Hillier ride home. Also hotter and buggier- deer flies unbelievable- I cut it short.
Sunday Jul 17, 2011 #
Paddlng (erg) 30:00 [2]
Easy spin watching the Tour
Strength 1:00:00 [2]
Workout 1 modified with KBs, and some core and foot/kneehab.
Saturday Jul 16, 2011 #
Cycling 30:00 [2]
Easy ride to the Grackle coffee shop to test bike mods for Raf's bike. Drove part way.
8 AM
Running 1:10:04 10.06 km (6:58 / km) +136m 6:31 / km
ahr:153 max:177 shoes: La Sportiva Crosslite 2.0
Run with Raf and Bulletdog on the HVHT. Many dog swims.
Friday Jul 15, 2011 #
8 AM
Cycling 3:12:27 38.67 km (12.1 kph) +371m
ahr:153 max:185
All of Albion and most of Palgrave, with Goose and Bender.
Good to be out with friends.
Good to be out with friends.
Wednesday Jul 13, 2011 #
Misc 25:00 [1]
Spin, kayak erg and foothab watching the Tour as a cool-down.
Cycling (Commute) 45:00 [3]
Quickie commute without the pooch.
9 AM
Running tempo 56:50 9.72 km (5:51 / km) +81m 5:37 / km
ahr:161 max:181 shoes: La Sportiva Crosslite 2.0
10 min warmup, 30 min tempo, 15 cooldown.
Ran earlier in the day while it was cool-ish.
Bulletdog was pre-hosed and got in 1 swim, but even in the AM the deerflies were brutal for her at one point.
Legs feeling fairly quick. New garmin strap worked well, but the unit just doesn't keep signal in thick forest so it lost some bits of the pace. The new kicks are light but firm, with tons of grip.
Ran earlier in the day while it was cool-ish.
Bulletdog was pre-hosed and got in 1 swim, but even in the AM the deerflies were brutal for her at one point.
Legs feeling fairly quick. New garmin strap worked well, but the unit just doesn't keep signal in thick forest so it lost some bits of the pace. The new kicks are light but firm, with tons of grip.
Tuesday Jul 12, 2011 #
Cycling 1:00:00 [3]
Palgrave singletrack on the Omega. A little hard to drag my butt out the door early after last night's U2 concert made for 2am bedtime. Heating up early and deerflies are awake, so no bulletdog.
Cycling (Commute) 22:00 [2]
Scoot back home
Paddlng (erg) 25:00 [2]
Spin while watching the Tour, and some foothab/ kneehab.
Monday Jul 11, 2011 #
Note
(rest day)
Knee's a touch sore, and it's hot and humid...
Sunday Jul 10, 2011 #
9 AM
Cycling long 3:31:54 69.33 km (19.6 kph) +479m
ahr:132 max:176
Ride on the rail trail to Inglewood on the Omega 'bent to meet Harps and Bash who converged there. The little 'bent is definitely more aero, as I made good time without too much effort.
Next transition to the big 'bent, and we rode singletrack and trails to the Shed for iced lattes and back. Bash had us do the big climb twice (see her log) and we had a great ride as the trails are pretty dry for that area. Harps won most aggressive rider, although I was wearing the yellow jersey.
Back to Inglewood, change bikes and say goodbye to Bash and Harps, then another ride on the speedy little 'bent home. I caught a 3-man breakaway who tried to stay on my wheel but couldn't hold the fierce recumbent cool-down tempo and had to sit up.
GPS missed 10KM from Inglewood (2nd time) to Belfountain, including all the biggest climbs.
Good times, good company, good coffee.
Next transition to the big 'bent, and we rode singletrack and trails to the Shed for iced lattes and back. Bash had us do the big climb twice (see her log) and we had a great ride as the trails are pretty dry for that area. Harps won most aggressive rider, although I was wearing the yellow jersey.
Back to Inglewood, change bikes and say goodbye to Bash and Harps, then another ride on the speedy little 'bent home. I caught a 3-man breakaway who tried to stay on my wheel but couldn't hold the fierce recumbent cool-down tempo and had to sit up.
GPS missed 10KM from Inglewood (2nd time) to Belfountain, including all the biggest climbs.
Good times, good company, good coffee.
Saturday Jul 9, 2011 #
Strength (Misc) 1:00:00 [2]
Misc Workout #3 + KB and some core watching the Tour. Also foothab, but not leg strength or weight-bearing kneehab as I'm on full knee rest today.
Friday Jul 8, 2011 #
Running 1:55:00 [2]
shoes: Brooks CP4 Yellow
Nice run with Phats and Leanimal. Easy pace, but it's the longest I've gone since surgery last fall. Ankle and knee weren't bad, but we'll see how it is tomorrow.
Great to be out running some distance!
Great to be out running some distance!
Thursday Jul 7, 2011 #
Cycling (Commute) 45:00 [2]
Easy commute
Paddlng (erg) 35:00 [2]
Spin watching the Tour.
Knee and ankle are feeling better- not 100% but closer to it.
Knee and ankle are feeling better- not 100% but closer to it.
Wednesday Jul 6, 2011 #
Strength (Mega-hammer) 1:00:00 [3]
Home Gym workout #2, Kettlebells, core, foothab, kneehab, then warmups for the run while watching the Tour.
Running tempo 58:00
shoes: Brooks CP4 Yellow
Warmup, 25min solid tempo, cooldown. Tried the Polar HRM, but couldn't find the newer strap and the old one is as bad as the Garmin.
5 swims for Bulletdog.
We both arrived at work drenched and pooped out.
5 swims for Bulletdog.
We both arrived at work drenched and pooped out.
Running (Commute) 25:00 [2]
shoes: Brooks CP4 Yellow
Easy jog home.
Tuesday Jul 5, 2011 #
Running (Commute) 55:00 [2]
shoes: Brooks CP4 Yellow
Easy run to and from work. Hot on the way home for the pooch, even after a swim. Knee not too bad.
Cycling (trainer) 40:00 [2]
Easy spin watching Le Tour.
Paddlng (erg) 20:00 [2]
More TDF watching.
Monday Jul 4, 2011 #
Cycling (Commute) 22:00 [2]
Easy commute. Knee was a little sore by noon from yesterday's easy run- I'm still not back in working order I guess.
Cycling (Commute) 25:00 [2]
Another easy ride back. Knee feels OK riding gently.
Strength (Misc) 25:00 [2]
Forest pull-ups, then dumbell work and kneehab watching the Tour.
Sunday Jul 3, 2011 #
8 AM
Running long 1:41:20 14.77 km (6:52 / km) +136m 6:33 / km
ahr:144 max:171
Coach Spaff wanted me to do a sl-o-o-ow run keeping the HR down especially for the first hour. Hard to plod along that slow. Even at a steady slow jog, it looks like my Garmin lies- I saw the HR jump up quite a few times to the 160- 170 range but I counted it as 120-125 by my other watch.
Easy pace for the first hour, moderate for the next 30 min, then easy 10 min cooldown. Longest I've run since Hardrock in March, which was the last straw for my ankle.
I've ordered a better transmitter strap- see if that helps.
Easy pace for the first hour, moderate for the next 30 min, then easy 10 min cooldown. Longest I've run since Hardrock in March, which was the last straw for my ankle.
I've ordered a better transmitter strap- see if that helps.
1 PM
Paddlng (erg) 1:00:00 [2]
The obligatory hour watching the Tour
Saturday Jul 2, 2011 #
Strength (Home Gym +) 1:00:00 [2]
While watching the Tour.
Friday Jul 1, 2011 #
Cycling 2:00:00 [3]
Time approximate.
Nice ride at Rocky Ridge with Bender and Harps. Bash came part way, but is tapering for CVC tomorrow.
Really fun trails- first time I've ridden them. Lots of bouncing 'bent over the rocks, but managed OK.
Great to meet Matts afterwards!
Nice ride at Rocky Ridge with Bender and Harps. Bash came part way, but is tapering for CVC tomorrow.
Really fun trails- first time I've ridden them. Lots of bouncing 'bent over the rocks, but managed OK.
Great to meet Matts afterwards!