Training Log Archive: 'BentIn the 31 days ending May 31, 2014:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||
Saturday May 31, 2014 #
Running 25:00 [2]
shoes: Hoka Mafate 3
Easy shakedown jog in Ithica NY. All good except tight r. glute which doesn't want to go away. Warm at 9am- gonna be a hot one!
Thursday May 29, 2014 #
Cycling (Commute ) 50:00 [2]
Long day so just a fairly basic commute. The big guy trotted along on the way there, but put the hammer down on the way home. He likes going 25kph!
Right glute still very tight, everything else good-to-go.
Right glute still very tight, everything else good-to-go.
Wednesday May 28, 2014 #
Strength 30:00 [2]
Foot & Kneehab, Half of workout 3. - need to go in to work early for computer issues.
11 AM
Running 1:08:00 [2]
shoes: Hoka Mafate 2 B
Run in with the big guy including Palgrave singletrack.
Running feels pretty good. Calves and hip flexor only a little sore, heels are fine, right glute is tight. Easy dusk run home- no light needed!
Running feels pretty good. Calves and hip flexor only a little sore, heels are fine, right glute is tight. Easy dusk run home- no light needed!
Tuesday May 27, 2014 #
Cycling 1:00:00 [2]
Easy commute with the big guy. 2 swims for him on the way back, but the high point was running into Bash. He kept insisting on stopping to wait up then taking off.
Monday May 26, 2014 #
Hiking 30:00 [1]
Recovery hike with the hounds- and poles.
Sunday May 25, 2014 #
Paddlng 3:00:00 [3]
Nice paddle with Bash, Goose, LD and Phats on the Minnesing Swamp route on a perfect summer day. I was hobbling like a geezer to and from the car, but paddling was fine.
Saturday May 24, 2014 #
Event: Sulphur Springs Trail Run
Cycling 25:00 [1]
Easy spin to flush out the legs and tire out the big guy.
7 AM
Running race 1:34:42 20.0 km (4:44 / km) +449m 4:15 / km
ahr:179 max:193 shoes: Salomon Sense
SS Relay leg.
Nice weather, but sections of the trail were boggier and muddier than past years.
Light and fast Sense shoes were a bit slippery, Fellcross would have rocked.
I was working pretty hard but 5 min slower than last time, which was fine for the "meh" team but I was hoping to do a little better. (Without much speed work- not gonna happen). Gorgeous spring day though, and I had a fair bit of the trail to myself until the last loop.
I met lot of confused 25K runners there- the volunteer wasn't there to send them on their out-and-back so the lead pack got all messed up and did the 20K loop. Some (Including Phats) figured it out later and did the extra 5K at the end.
Different volunteer tried hard to send me up the hill to the finish before the last loop, but luckily it wasn't my first time at the dance.
Saw lots of buddies out there running. BGY was rocking the 80K when I left.
Nice weather, but sections of the trail were boggier and muddier than past years.
Light and fast Sense shoes were a bit slippery, Fellcross would have rocked.
I was working pretty hard but 5 min slower than last time, which was fine for the "meh" team but I was hoping to do a little better. (Without much speed work- not gonna happen). Gorgeous spring day though, and I had a fair bit of the trail to myself until the last loop.
I met lot of confused 25K runners there- the volunteer wasn't there to send them on their out-and-back so the lead pack got all messed up and did the 20K loop. Some (Including Phats) figured it out later and did the extra 5K at the end.
Different volunteer tried hard to send me up the hill to the finish before the last loop, but luckily it wasn't my first time at the dance.
Saw lots of buddies out there running. BGY was rocking the 80K when I left.
C • Relay 11
Friday May 23, 2014 #
Note
(rest day)
Fetched a big load of firewood from the far hill and took mocha for her first good hike post-surgery.
Note
(rest day)
Fetched a big load of firewood from the far hill and took mocha for her first good hike post-surgery.
Thursday May 22, 2014 #
Running 30:00 [2]
shoes: Altra Olympus
Magical easy run home in the calm, steamy dusk.
Wednesday May 21, 2014 #
Note
I might hire this little guy to work at the office:
http://wallythekat.tripod.com/A_Pages/AA-Videos-YO...
http://wallythekat.tripod.com/A_Pages/AA-Videos-YO...
C • Wow 7
Running 40:00 [3]
shoes: Altra Olympus
Commute + with the big guy.
Golf course sprinklers were going, much to his delight.
Remember this?
Golf course sprinklers were going, much to his delight.
Remember this?
11 AM
Strength 1:00:00 [2]
Full workout #2 with extra pull-ups and KBs, a bit of core and some more kneehab.
Tuesday May 20, 2014 #
Strength 30:00 [1]
Just a little foot/kneehab and another load of wood hauled in from the bush.
Maybe 3 more loads and we'll be out of storage capacity.
Drove Bulletdog to work, where she was Queen of the Office, having her personal staff let her out and in constantly, with as many cookies as she could get.
Maybe 3 more loads and we'll be out of storage capacity.
Drove Bulletdog to work, where she was Queen of the Office, having her personal staff let her out and in constantly, with as many cookies as she could get.
Monday May 19, 2014 #
Note
New masters world records - flying 200m and standing-start km by Phil Platt.
12 PM
Cycling 1:35:22 [3] 19.93 km (12.5 kph) +423m
First ride at Albion. Trail conditions were perfect and spring is the nicest time there.
Took it fairly easy on the knee with low gears on the climbs.
At one point I pulled over to try and ID a creak in the seat. Some dude went by fast with a "good luck with that bike here" comment, and it was on.
I caught up to him, hung on for a while and dropped him on a climb, but he passed me on some tight singletrack and I let him go.
I was actually not far behind him few km later when a stick bounced up and shoved my front deraileur cable into my crank and chainring, snapping off the frame mount, trashing the housing and breaking the shifter. I had to granny-ring it home the short way after that.
Back home I managed to re-tap the mount and fix it, disassembled the shifter and found I had a matching part deep in the basement, and had just enough high-end cable housing to finish the job. Whew!
Also fixed the creaking seat.
Took it fairly easy on the knee with low gears on the climbs.
At one point I pulled over to try and ID a creak in the seat. Some dude went by fast with a "good luck with that bike here" comment, and it was on.
I caught up to him, hung on for a while and dropped him on a climb, but he passed me on some tight singletrack and I let him go.
I was actually not far behind him few km later when a stick bounced up and shoved my front deraileur cable into my crank and chainring, snapping off the frame mount, trashing the housing and breaking the shifter. I had to granny-ring it home the short way after that.
Back home I managed to re-tap the mount and fix it, disassembled the shifter and found I had a matching part deep in the basement, and had just enough high-end cable housing to finish the job. Whew!
Also fixed the creaking seat.
C • Ha.... 36
Sunday May 18, 2014 #
Strength 30:00 [0]
Recovery day- foothab, some core, and hauled a load of logs.
Saturday May 17, 2014 #
Hiking 2:00:00 [1]
Coach Spaff wanted hills with poles but no running, so Bash and I took BZdog on the hilly Bruce Trail from 7th line down to hwy 9, on the side trail and back. Saw jack-in-the-pulpits, lots of trilliums, heard spring birds, and had a good hike.
Felt the heel/ achilles from yesterday by the end.
Map on Bash's log.
Felt the heel/ achilles from yesterday by the end.
Map on Bash's log.
Friday May 16, 2014 #
Note
Light geek alert- Glowworm X1 2013 model on sale for $100 clearance. This is basically a pro Bentblaster.
850 real lumens (not Chinese lumens ie fiction as found in knock-offs) , 2900maH battery
http://www.action-led-lights.com/collections/glowo...
Headband is $12.
This year I went to XML2 LEDs (1000 lumens) and 3400maH batteries, but the parts alone cost me over $100 and it's no top end production model like the Glowworm.
This year's Glowworm X2 is over $225.
850 real lumens (not Chinese lumens ie fiction as found in knock-offs) , 2900maH battery
http://www.action-led-lights.com/collections/glowo...
Headband is $12.
This year I went to XML2 LEDs (1000 lumens) and 3400maH batteries, but the parts alone cost me over $100 and it's no top end production model like the Glowworm.
This year's Glowworm X2 is over $225.
9 AM
Running 3:30:57 [3] 30.87 km (6:50 / km) +812m 6:02 / km
shoes: Hoka Mafate 3
Coach Spaff wanted 3.5 hrs with runnable hills, so I ran to BGY's place and we did Glen Haffy and the Dingle from there, and back with a Mt Tobler North Face climb at the end.
Easier pace, no hammering on downhills, but by the end the usual suspects were bugging me- left heel, hip/core thing, and also a bit on my bad knee.
I'd better get the taper dialed for SS and Cayuga
Easier pace, no hammering on downhills, but by the end the usual suspects were bugging me- left heel, hip/core thing, and also a bit on my bad knee.
I'd better get the taper dialed for SS and Cayuga
Wednesday May 14, 2014 #
Strength 50:00 [2]
shoes: Hoka Mafate 2 B
Foothab, kneehab, workout #3 including pull-ups.
11 AM
Running 1:30:00 [3]
shoes: Salomon FellCross
Planned a hilly run in Palgrave West, but Bash heard gunshots so over to Palgrave East to run the hilliest bits with repeats. Cool but humid, and Bazingadog had 2 swims and a wallow.
Tuesday May 13, 2014 #
Running intervals 16:00 [4]
shoes: Altra Olympus
A few 4-minute intervals on a longer commute route.
7 different squirrels and 2 deer made things interesting for the big guy!
7 different squirrels and 2 deer made things interesting for the big guy!
Running 1:05:00 [2]
shoes: Altra Olympus
Warmup and Cooldown commute.
Also included the run home, with 2 swims for the pooch. I discovered something he likes even more than deer- we saw some bikers on a parallel trail and he was frantic to join them. He hauled me like a machine for a while, jumping up on his hind legs to catch a glimpse of them.
Also included the run home, with 2 swims for the pooch. I discovered something he likes even more than deer- we saw some bikers on a parallel trail and he was frantic to join them. He hauled me like a machine for a while, jumping up on his hind legs to catch a glimpse of them.
Monday May 12, 2014 #
Paddlng (Erg) 35:00 [2]
Spin before dinner.
Sunday May 11, 2014 #
Cycling 2:00:00 [3] 38.0 km (19.0 kph)
Ride around the Paisley area for Frankenjack and RocksTara's engagement.
Good to see Hodge and lots of other familiar faces from BPMR. Nice ride around rail trails, gravel roads, lots of interesting bridges, and back for pizza and Scotch tasting by the river. Now that's an engagement party!
Legs pretty good given the last few days and almost no time on the bike.
I got to try Jason's Surly fatbike too. I took it on some soft boggy ground where my bike would get stuck for sure, and it just rolled right through. Perfect machine for shoulder season and mucky conditions- it didn't even leave ruts!
Good to see Hodge and lots of other familiar faces from BPMR. Nice ride around rail trails, gravel roads, lots of interesting bridges, and back for pizza and Scotch tasting by the river. Now that's an engagement party!
Legs pretty good given the last few days and almost no time on the bike.
I got to try Jason's Surly fatbike too. I took it on some soft boggy ground where my bike would get stuck for sure, and it just rolled right through. Perfect machine for shoulder season and mucky conditions- it didn't even leave ruts!
Saturday May 10, 2014 #
Note
Anybody see this?
Possible class action lawsuit against Vibram for claims running in 5-fingers reduces injury...
http://www.washingtonpost.com/news/to-your-health/...
Possible class action lawsuit against Vibram for claims running in 5-fingers reduces injury...
http://www.washingtonpost.com/news/to-your-health/...
C • Yes 2
9 AM
Running 3:40:00 [3] 31.04 km (7:05 / km) +1224m 5:55 / km
shoes: Hoka Mafate 2 B
Hockley loop with BGY, WandAR, Red and Ms Tiny.
Perfect day for it, and nice to have some new faces. Spring is springing!
Red, BGY and I did some extra side loops on the way around, and I dragged BGY for a repeat on the steepest b*tch. After the loop and side trails, BGY and I went up Dave's Pinnacle and then out and back up the old Cedar Highlands ski hill . On the way back we helped out a fellow get his dog back, shortly after complimenting his off-leash skills.
Not really tired after yesterday's run. I felt really good for the first couple of hrs, and tried to dial it back a touch on the downhills, but then felt the hip/core thing in the last hour.
My Garmin and it's stoopid autopause only got 3:24 and 27.5km, and I could hear it pausing on the big slow climbs, but we were out for 4 hours or so total.
Guessing on distance. No more autopause!
Perfect day for it, and nice to have some new faces. Spring is springing!
Red, BGY and I did some extra side loops on the way around, and I dragged BGY for a repeat on the steepest b*tch. After the loop and side trails, BGY and I went up Dave's Pinnacle and then out and back up the old Cedar Highlands ski hill . On the way back we helped out a fellow get his dog back, shortly after complimenting his off-leash skills.
Not really tired after yesterday's run. I felt really good for the first couple of hrs, and tried to dial it back a touch on the downhills, but then felt the hip/core thing in the last hour.
My Garmin and it's stoopid autopause only got 3:24 and 27.5km, and I could hear it pausing on the big slow climbs, but we were out for 4 hours or so total.
Guessing on distance. No more autopause!
Friday May 9, 2014 #
Running 2:00:00 [3]
shoes: Altra Olympus
Run around Palgrave East and Wheelies with the big guy, after driving Mocha back to Guelph for her surgery.
Hot enough that I gave BZdog 3 good swims. He is definitely getting a little better behaved- a fine leash-dog today.
Altras are super-comfy, with a foot box like my beloved Salomon Relax shoes.
Also brought in a huge wagon-load of wood from the far hill.
Hot enough that I gave BZdog 3 good swims. He is definitely getting a little better behaved- a fine leash-dog today.
Altras are super-comfy, with a foot box like my beloved Salomon Relax shoes.
Also brought in a huge wagon-load of wood from the far hill.
Thursday May 8, 2014 #
Hiking 50:00 [0]
shoes: Salomon Crossmax Green
Easy hike in with both dogs. Mocha the former Bulletdog dictated a leisurely pace, but after the week she's had she gets to be pacesetter.
Wednesday May 7, 2014 #
Running long 28:00 [2]
shoes: Altra Olympus
Had to drive Mocha the Bulletdog down to the cancer centre at Guelph, so no morning workout other than some foot/kneehab.
Ran back with Bazingadog in the new Altra Olympus.
They are super-comfy and super-roomy in the toe box. Tread may be a bit skimpy and uppers a bit lightweight for extended trail use, but they'll be good for training runs. Hope the zero drop isn't too hard on my Achilles.
What other shoes come with an instruction manual?
http://www.altrarunning.com/webapp/wcs/stores/serv...
Ran back with Bazingadog in the new Altra Olympus.
They are super-comfy and super-roomy in the toe box. Tread may be a bit skimpy and uppers a bit lightweight for extended trail use, but they'll be good for training runs. Hope the zero drop isn't too hard on my Achilles.
What other shoes come with an instruction manual?
http://www.altrarunning.com/webapp/wcs/stores/serv...
Tuesday May 6, 2014 #
Cycling 1:15:00 [3]
To work via the hilly Rollercoaster trail with BZdog, and back via the pond and switchbacks. He was very gentle with the recovering Bulletdog when we got home, instead of the usual wrestling match.
Monday May 5, 2014 #
Cycling 55:00 [1]
Easy commute with Bazingadog.
He managed to throw me off the bike when we were ambushed by a goose behind a corner near the dam. I was almost stationary at the time.
Pretty chastised after I yelled at him- didn't even try for mr. Suicide Squirrel who ran right across our path later.
He managed to throw me off the bike when we were ambushed by a goose behind a corner near the dam. I was almost stationary at the time.
Pretty chastised after I yelled at him- didn't even try for mr. Suicide Squirrel who ran right across our path later.
Sunday May 4, 2014 #
Event: Salomon Giant's Rib Raid
9 AM
Orienteering race 3:25:19 26.05 km (7:53 / km) +486m 7:13 / km
ahr:166 max:194 shoes: Salomon FellCross
GRR with the Gallys.
Point-to-point this time, with a bit less climbing but more fallen debris than ever thanks to the ice storm.
We started with a scramble in Kelso, up the ski hill, off to Rattlesnake and Crawford Lake, ending in Kilbride.
Gally's nav was excellent in the aerial photo section, and we got ahead of 2 of the lead teams there for a bit. By the time we hit the end of the road run the lead 5 teams were almost together. HanselGooseKM caught us in at the next control, and dropped us after that.
The Gallys were great to run with. Gally's nav was very solid, and he's fast in rough terrain on the map. MsGally was running really well, even after taking a good fall.
With all the downed trees this section was a crapshoot as you never knew when you'd have to scramble through a mass of debris. I was able to do a bit of the nav in the later sections but Gally did the lion's share with only minor bobbles and no big errors. We all worked well together both in nav and pacing.
We ended up finishing 3rd ranked overall, 2nd co-ed and were first masters too. We were quite pleased with that, and it would have been very tough to catch Goose's team ahead of us. Best non-winter Raid finish ever!
I wasn't terribly tired by the end, but that nagging core/hip thing is holding back my top end and slowing me down a bit, especially after a couple of hours.
Point-to-point this time, with a bit less climbing but more fallen debris than ever thanks to the ice storm.
We started with a scramble in Kelso, up the ski hill, off to Rattlesnake and Crawford Lake, ending in Kilbride.
Gally's nav was excellent in the aerial photo section, and we got ahead of 2 of the lead teams there for a bit. By the time we hit the end of the road run the lead 5 teams were almost together. HanselGooseKM caught us in at the next control, and dropped us after that.
The Gallys were great to run with. Gally's nav was very solid, and he's fast in rough terrain on the map. MsGally was running really well, even after taking a good fall.
With all the downed trees this section was a crapshoot as you never knew when you'd have to scramble through a mass of debris. I was able to do a bit of the nav in the later sections but Gally did the lion's share with only minor bobbles and no big errors. We all worked well together both in nav and pacing.
We ended up finishing 3rd ranked overall, 2nd co-ed and were first masters too. We were quite pleased with that, and it would have been very tough to catch Goose's team ahead of us. Best non-winter Raid finish ever!
I wasn't terribly tired by the end, but that nagging core/hip thing is holding back my top end and slowing me down a bit, especially after a couple of hours.
C • Raid 8
Saturday May 3, 2014 #
Cycling 45:00 [2]
Easy peasy ride to the office and back (Solar power tour)
Friday May 2, 2014 #
Cycling (Commute) 1:05:00 [2]
First bike commute of the year. I'd forgotten how much BZdsog loves to tear along beside the bike. He's never happier than when he can gallop at his own pace, and is actually a really good biking dog on harness.
Strength 25:00 [2]
Hauled another load of wood from the bush accompanied by Bulletdog, and more hardwood from closer by.
Thursday May 1, 2014 #
Note
(rest day)
C • Good 1