Training Log Archive: 'BentIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Strength 20:00 [1]
Footab and leghab.
10 AM
Running 2:29:03 22.88 km (6:31 / km) +935m 5:25 / km
ahr:164 max:203 shoes: La Sportiva Crossover GTX
Excellent full counterclockwise Hockley loop with STORM.
Nasty rainy forecast didn't happen until after, and we even had some sun.
Conditions were icy and dicey in lots of spots so we couldn't bomb some of the downhills even with spiked shoes. On the flats the ice was softer. Some mashed-potato snow at the NorthWest.
I broke out the poles for the b*tches and kept them for the hills in Hockely Prov park, some of which were really treacherous.
We were working hard but I never checked the time.
I was shocked to see that we set a solid PB even in these conditions.
Dunno how Storm stayed vertical without poles on some of the fast descents.
Excellent lunch at the Black Birch with Bash and Browner after.
Nasty rainy forecast didn't happen until after, and we even had some sun.
Conditions were icy and dicey in lots of spots so we couldn't bomb some of the downhills even with spiked shoes. On the flats the ice was softer. Some mashed-potato snow at the NorthWest.
I broke out the poles for the b*tches and kept them for the hills in Hockely Prov park, some of which were really treacherous.
We were working hard but I never checked the time.
I was shocked to see that we set a solid PB even in these conditions.
Dunno how Storm stayed vertical without poles on some of the fast descents.
Excellent lunch at the Black Birch with Bash and Browner after.
Saturday Jan 30, 2016 #
9 AM
XC Skiing 1:18:03 15.5 km (11.9 kph) +323m
ahr:131 max:203
Classic loop of Highlands while it's still cool.
Variable conditions, from excellent grip to no grip to no tracks at all in the open fields, but still a great ski especially compared with home conditions.
I tried the Mio wrist HRM on my right wrist, but it was clearly not right much of the time.
Variable conditions, from excellent grip to no grip to no tracks at all in the open fields, but still a great ski especially compared with home conditions.
I tried the Mio wrist HRM on my right wrist, but it was clearly not right much of the time.
XC ski-Skate 14:35 3.41 km (14.0 kph) +82m
ahr:169 max:192
I went a little further, up the hill where the skate skis are misery stix, then around and down where they just fly. My knee said this is enough for now.
Note Mio worked better on my left wrist next to the Garmin.
Note Mio worked better on my left wrist next to the Garmin.
Friday Jan 29, 2016 #
Strength 50:00 [2]
Some pull-ups, KBs and dumbells then Jeff Stapleton's natural running clinic with a whole whack more exercises. I'm going to have to quit my job to fit it all in.
Thursday Jan 28, 2016 #
Running 57:00 [3]
shoes: La Sportiva Crossover GTX
Commute with AD, who seems to be feeling fine after Gorgo-fest.
Wednesday Jan 27, 2016 #
Strength 50:00 [2]
Workout 3 + foot/kneehab.
Running 30:00 [3]
shoes: La Sportiva Crossover GTX
Easy night run home.
11 AM
Running 50:16 [3] 7.2 km (6:59 / km) +150m 6:20 / km
shoes: La Sportiva Crossover GTX
Hard'n'hilly run on a sparking winter day- a dusting of fresh snow over the ice now in brilliant sunshine, great for man and beast. (Bazingadog)
Tuesday Jan 26, 2016 #
Running 27:00 [3]
shoes: Salomon Snowcross
Slushy icy run in the rain with AD. Ugh.Spikes barely adequate.
Running 27:00 [3]
shoes: La Sportiva Crossover GTX
Run home on slush and ice. New shoes arrived and I installed the spikes.
Nice to have dry feet, and I luckily got the mail-order size right.
Nice to have dry feet, and I luckily got the mail-order size right.
Strength 1:00:00
Caron's boot camp. No stations, small group. Not too bad today.
Monday Jan 25, 2016 #
Running 55:00 [3]
shoes: Salomon Snowcross
Another run on hard crust with the big guy, who was exemplary.
Sunday Jan 24, 2016 #
Strength 30:00 [2]
Workout 2 and foot/kneehab. Had to use lighter weights because of my sore neck.
10 AM
Orienteering race 14:00 2.1 km (6:39 / km) +29m 6:14 / km
ahr:183 max:205
O-cup Earl Bales- Garmin turned off after 14 min.
11 AM
Orienteering 24:00 [5] 4.0 km (6:00 / km) +100m 5:20 / km
shoes: Salomon Snowcross
Rest of the race- guessing distance.
Lots of climbing in and out of the valley. Hiro and I chased Mick for much of it, but legs were gassed on the last hill and I got passed by Nick and Andre and finished 5th in a fairly close pack.
No big disasters this time, but knowing the area wasn't all that much help.
Good event, nice use of the terrain. I think the small box favoured runners and climbers.
Lots of climbing in and out of the valley. Hiro and I chased Mick for much of it, but legs were gassed on the last hill and I got passed by Nick and Andre and finished 5th in a fairly close pack.
No big disasters this time, but knowing the area wasn't all that much help.
Good event, nice use of the terrain. I think the small box favoured runners and climbers.
Saturday Jan 23, 2016 #
12 PM
XC Skiing 1:17:17 [3] 16.18 km (12.6 kph) +299m
Ahhh, skiing on groomed tracks in decent snow. First time this year out of my rock skis.
So great to be out. Did the long loop at Highlands but I didn't want to overdo it for my sore neck, or blow out my un-skied legs.
So great to be out. Did the long loop at Highlands but I didn't want to overdo it for my sore neck, or blow out my un-skied legs.
XC ski-Skate 7:01 [4] 1.67 km (14.3 kph) +28m
Quick loop of the green trail on skate skis. Lots of skiers walking side-by-side up hills and I could feel my knee so I threw in the towel.
Friday Jan 22, 2016 #
2 PM
XC Skiing 1:06:30 [2] 7.59 km (6.8 kph) +121m
My neck went out of whack in the middle of the night, but I got it loosened enough to try out the Hockleycrest trails with Bash.
Very cool little area with signage and grooming, 10 min from home. That 10 min made the difference- it was just skiable, unlike our local ice rink. I love exlploring new finds! Some of it is Bruce main and side trail, so it's not Terra Incognita, but still rally cool.
Very cool little area with signage and grooming, 10 min from home. That 10 min made the difference- it was just skiable, unlike our local ice rink. I love exlploring new finds! Some of it is Bruce main and side trail, so it's not Terra Incognita, but still rally cool.
Thursday Jan 21, 2016 #
Running 53:00 [3]
shoes: Salomon Snowcross
Sprightly commute with the big boy. Made it home before dark!
The ice is wearing out my shoes and my knees.
The ice is wearing out my shoes and my knees.
Wednesday Jan 20, 2016 #
Strength 1:00:00 [2]
Workout 1 + footk/kneehab. Went a bit easier on stuff we already did yesterday.
Also chopped a whack of firewood.
Also chopped a whack of firewood.
Running 1:19:00 [2]
shoes: Salomon Snowcross
Sluggish longer route with AD.
Nice moonlihgt for the run home.
Nice moonlihgt for the run home.
Tuesday Jan 19, 2016 #
Running 1:02:00 [3]
shoes: Salomon Snowcross
Run in with the big guy, on a longer route in due to a late start.
Snowcross are holding together with more glue.
Snowcross are holding together with more glue.
Strength 1:00:00
Caron's boot camp. Some overlap with my kneehab/foothab, and no killer groin-splitter core stuff.
Monday Jan 18, 2016 #
Running 27:00 [2]
shoes: Salomon Snowcross
Run in with AD. Chilly morning, icy trails.
5 PM
Running 28:33 [2] 3.7 km (7:43 / km) +74m 7:01 / km
shoes: Salomon Snowcross
Commute home with AD.
Sunday Jan 17, 2016 #
Running 20:00 [1]
Easy jog to pick up eggs from the neighbour.
C • Eggs... 13
Strength 1:00:00 [2]
Workout 3, foot/kneehab and lumberjack stuff.
Saturday Jan 16, 2016 #
11 AM
Snowshoeing race 3:02:49 18.32 km (9:59 / km) +677m 8:25 / km
ahr:161 max:190 shoes: Salomon Crossmax Green
Snowshoe raid with BGY on his first Raid.
We had a pretty decent but ambitious plan, but once we learned of the "matrix can be checked out any time up to 2:30" rule we decided it was too much pressure to be back that early and stuck with the plan to check out early.
We did the matrix together, but I got messed up with 6 and we had to skip it after too much circling.
After that all went fine. No nav errors, BGY was getting into the map well (he's a natural navigator) and we were really enjoying cruising the steep hills solo in the South end. We were just a touch behind schedule at the SE end, and we were knocking off CPs fine but we'd just bitten off more than we could chew at the SW and had to hammer back to limit our losses, bypassing a lot of controls including a tantalyzing 100 pointer.
We came flying in 3 min overtime. I could blame the extra 4.8 minutes tacked on to the start, but really it was just my optimistic planning and the mess at 6 to blame, which cost us 175 points even though it turns out we were within 50 m of it.
Great to race with BGY, who was cheerful despite a sufferfest finish and freezing in wet clothes waiting for the bus after. We actually covered more distance than the winners, but with a lot less efficiency.
Great showing by Harps and Logie winning overall, and Bash and Dee winning female and trouncing us. Hammer's cunning strategy of obtaining Tarno worked out well too!
We had a pretty decent but ambitious plan, but once we learned of the "matrix can be checked out any time up to 2:30" rule we decided it was too much pressure to be back that early and stuck with the plan to check out early.
We did the matrix together, but I got messed up with 6 and we had to skip it after too much circling.
After that all went fine. No nav errors, BGY was getting into the map well (he's a natural navigator) and we were really enjoying cruising the steep hills solo in the South end. We were just a touch behind schedule at the SE end, and we were knocking off CPs fine but we'd just bitten off more than we could chew at the SW and had to hammer back to limit our losses, bypassing a lot of controls including a tantalyzing 100 pointer.
We came flying in 3 min overtime. I could blame the extra 4.8 minutes tacked on to the start, but really it was just my optimistic planning and the mess at 6 to blame, which cost us 175 points even though it turns out we were within 50 m of it.
Great to race with BGY, who was cheerful despite a sufferfest finish and freezing in wet clothes waiting for the bus after. We actually covered more distance than the winners, but with a lot less efficiency.
Great showing by Harps and Logie winning overall, and Bash and Dee winning female and trouncing us. Hammer's cunning strategy of obtaining Tarno worked out well too!
Thursday Jan 14, 2016 #
7 AM
XC Skiing 30:50 [3] 3.92 km (7.6 kph) +44m
5 PM
XC Skiing 26:57 [3] 3.14 km (7.0 kph) +61m
Commute witih AD. Forgot to start the Garmin until I was on the river trail.
Wednesday Jan 13, 2016 #
Strength 40:00 [2]
Workout 2 and foot/kneehab.
10 AM
XC Skiing 1:18:33 [3] 9.92 km (7.6 kph) +124m
Woo Hoo, finally able to take the big boy skijoring! We had a great blast around the Wheelie trails that were kindly set by Bash yesterday, then over to Palgrave East. I have the best commute!
Trails on Palgrave East were basically a bit of light powder over lumpy ice, and I had to de-ski and walk some hills. The big boy was more about sniffing and less about hammering in this section.
Put a few more nice gouges in my old rock skis, but it's still all good!
Trails on Palgrave East were basically a bit of light powder over lumpy ice, and I had to de-ski and walk some hills. The big boy was more about sniffing and less about hammering in this section.
Put a few more nice gouges in my old rock skis, but it's still all good!
11 AM
Note
So awesome- uploaded by wifi this time direct to PC without phone. Ken's patch + Fenix 3 combo is amazing.
9 PM
XC Skiing 30:00 [3]
Night ski home. Love it!
Monday Jan 11, 2016 #
Running 1:00:00 [2]
shoes: Icebugs Gryllo Green
Very easy commute with BZdog on hard icy trails.
Sunday Jan 10, 2016 #
10 AM
Orienteering race 53:36 [5] 7.26 km (7:23 / km) +148m 6:42 / km
shoes: Salomon Snowcross
O-cup Oakville- mud and water version.
Nasty weather but a good course that used features well. Some slippery steep climbs and river sloshings meant advantage for us AR types.
No major mistakes but overshot 7 a bit, had fun navigating solo in box 2, but had to relocate at 8 (rather than follow Bash, Mick and G-stix) which cost me a place.
7th overall I think. Adventuregirl took the win, leading out of the first box on.
Thanks to Harps, DD11 and Sid for all the hard work, and Lex's yummy chilli was great.
Nasty weather but a good course that used features well. Some slippery steep climbs and river sloshings meant advantage for us AR types.
No major mistakes but overshot 7 a bit, had fun navigating solo in box 2, but had to relocate at 8 (rather than follow Bash, Mick and G-stix) which cost me a place.
7th overall I think. Adventuregirl took the win, leading out of the first box on.
Thanks to Harps, DD11 and Sid for all the hard work, and Lex's yummy chilli was great.
Saturday Jan 9, 2016 #
Strength 40:00 [2]
Workout 1 and some knee/foothab.
9 AM
Cycling (Spinning) 1:40:26
ahr:134 max:195
Spinning with C3 on a nasty rainy day.
Got a sweat-test done, and noted that I drank 750 ml and lost just under 1 kg. I cut the workout short as I wanted to save some knees for the o-cup tomorrow.
Got a sweat-test done, and noted that I drank 750 ml and lost just under 1 kg. I cut the workout short as I wanted to save some knees for the o-cup tomorrow.
Friday Jan 8, 2016 #
Running 1:00:00 [2]
Another lumpy commute with AD. Could use a day off my knee.
Wednesday Jan 6, 2016 #
Running 29:00 [2]
shoes: Salomon Snowcross
Brody was highly Bazingadog today- he was wound up from the start, we met 3 separate deer, a pugnacious Boston Terrier, a pack of mountain bikers he wanted to chase, then Laura's pack of Border Collies. I barely got him to work!
10 AM
Orienteering 50:37 [2] 4.73 km (10:43 / km) +61m 10:03 / km
Navigation 101 with BGY and Adventuredog (Logan). Wish we had more time...
Bazingadog was p*ssed not to come along.
Bazingadog was p*ssed not to come along.
8 PM
Running 28:17 [2] 3.41 km (8:18 / km) +76m 7:28 / km
shoes: Salomon Snowcross
Easy run home
Tuesday Jan 5, 2016 #
Strength 1:00:00
Caron's boot camp. The actual boot camp wasn't bad, but the core after included the dreaded legs-straight-up-then-scissor-them-down-one-at-a-time, the most painful thing Caron ever does to me.
7 AM
Running 25:07 [3] 3.65 km (6:53 / km) +57m 6:23 / km
shoes: Salomon Snowcross
Commute with AD, -20c when we started. Lumpy crust is hard on knees.
Downloaded from my faux Omega Seamaster James Bond Edition watch, via bluetooth to my ipad. Thanks Ken W!
Downloaded from my faux Omega Seamaster James Bond Edition watch, via bluetooth to my ipad. Thanks Ken W!
5 PM
Running 27:55 [3] 3.85 km (7:15 / km) +75m 6:36 / km
Monday Jan 4, 2016 #
Running 25:00 [2]
shoes: Salomon Snowcross
Commute with the big boy. Nice and crisp out at -16.
5 PM
Running 32:12 [3] 4.12 km (7:49 / km) +78m 7:08 / km
Sunday Jan 3, 2016 #
10 AM
Running 1:48:09 [3] 16.37 km (6:36 / km) +447m 5:49 / km
Another fantastic Hottage New Year's party.
Had a great run - Hammer, Griz, Tarno, Christian and Cocoa stuck it out for the full SMT loop, while AD went with Bash. Foolishly I ran with JohnnyRaz and co for a quick half K early on but dropped back to my fellow members of The Old Man And The Knee group.
Snowcross were priceless on the downhills, and I felt good even after a few solid days of stomping in snow.
Great company, great party after with waffles, spectacular coffee, great hosting by Travaloney.
Had a great run - Hammer, Griz, Tarno, Christian and Cocoa stuck it out for the full SMT loop, while AD went with Bash. Foolishly I ran with JohnnyRaz and co for a quick half K early on but dropped back to my fellow members of The Old Man And The Knee group.
Snowcross were priceless on the downhills, and I felt good even after a few solid days of stomping in snow.
Great company, great party after with waffles, spectacular coffee, great hosting by Travaloney.
Saturday Jan 2, 2016 #
Snowshoeing 1:38:00 [3] +512m
Out with the whole family to get in some vertical in the area of the 3 B*tches of the hockley loop. Bazingadog was on his harness, and was getting tuckered out by the end. Mission accomplished- over 500m and tired dogs.
Friday Jan 1, 2016 #
Snowshoeing 1:00:00 [3]
Bugged out of our fantastic winter camp in dumping snow. We had a job extricating our tent-such as it was- from the piles of powder on top. The weight of snow had squished in the vestibules and the tent had a suspicious lean- serves me right for bringing a lightweight summer tent winter camping.
We snowshoed back to the van the short route through knee-deep powder, and knee deep water once for me, said our goodbyes to Goose and Coach LD, then the rest of us went for a nice tour in perfect full-on winter.
We snowshoed back to the van the short route through knee-deep powder, and knee deep water once for me, said our goodbyes to Goose and Coach LD, then the rest of us went for a nice tour in perfect full-on winter.