Training Log Archive: 'BentIn the 31 days ending Jul 31, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 | Mo | |||||||||||||||||||||||||||||||||
Monday Jul 31, 2017 #
Running 55:00 [2]
Pretty solid run on the Rollercoaster with BZdog in the already-humid morning, and we beat the storms on the way back, but not the FDFs.
Sunday Jul 30, 2017 #
11 AM
Running hills 4:14:03 [3] 24.32 km (10:27 / km) +1491m 8:00 / km
shoes: Hoka Challenger ATR
Hill repeats at Pretty River with Bash. Shady, cool and gorgeous forest, but less vertical per km than Georgian repeats. Nice dunk in the river after the last climb.
Met the Tarnos and Rydlos with their pooches too.
Drank 1.5l infinit and0.75 ml water- I could have taken more.
Met the Tarnos and Rydlos with their pooches too.
Drank 1.5l infinit and0.75 ml water- I could have taken more.
Saturday Jul 29, 2017 #
Strength 30:00 [2]
Lots of rehab, and finished up workout 1
10 AM
Running 2:30:05 [3] 21.28 km (7:03 / km) +492m 6:19 / km
shoes: New Balance Leadville 3
Mono Cliffs with STORM, Adventuredog and Scout, and BGY for much of it.
Nice run, good company, 6 clean deep swims for the dogs.
Nice run, good company, 6 clean deep swims for the dogs.
Friday Jul 28, 2017 #
Strength 30:00 [2]
Part of workout 1 and a lot of rehab.
Saw Thumbs-of-Death after for some hamstring hammering.
Saw Thumbs-of-Death after for some hamstring hammering.
Thursday Jul 27, 2017 #
Running 1:00:00 [3]
shoes: Hoka Challenger ATR
Groggy early morning run in the dumping rain with AD via the rollercoaster, and back in sunshine and copious FDFs.
Left hamstring still very tight and a bit sore.
Left hamstring still very tight and a bit sore.
Wednesday Jul 26, 2017 #
Note
Kootenay River trips video is up now:
https://ar.attackpoint.org/viewlog.jsp/user_921/pe...
https://ar.attackpoint.org/viewlog.jsp/user_921/pe...
Kootenay River Trip from Richard Ehrlich on Vimeo.
Running tempo 1:00:00 [4]
shoes: Altra Lone Peak 2.5
Solid Wednesday morning burner with AD through Palgrave East. Pooch had a swim. First quick run in a while, and I could feel the stoopid hamstring.
Running 55:00 [2]
shoes: New Balance Leadville 3
Commute with BZdog. Nice night run home.
Tuesday Jul 25, 2017 #
Cycling 1:15:00 [3]
Fantastic day for a commute, so AD and I did a tour of the lush Wheelie woods after work.
Monday Jul 24, 2017 #
Cycling 55:00 [3]
Commute with the big boy on a cool rainy morning via Roller coaster.
Saturday Jul 22, 2017 #
Cycling 1:00:00 [3]
Nice social ride with the whole group.
I was able to scoot up the doubletrack hils well on a "regular" bike, but was still very cautious on technical downhills.
I was able to scoot up the doubletrack hils well on a "regular" bike, but was still very cautious on technical downhills.
Friday Jul 21, 2017 #
9 AM
Hiking 5:00:00 [3] 16.13 km (18:36 / km) +962m 14:19 / km
shoes: New Balance Leadville 3
VO2max had another plan for some exploration today.
Goose and Coach LD would start out with us up the damp forest trail to Marvel Pass, but then we'd leave them and head out off-trail to Aurora Pass. From there we'd check out the possibilities of going further.
The hiking was amazing. Wildflowers were jaw-dropping in the high meadows. The slopes were rocky but not unstable, and once we gained the pass the views were fantastic in all directions, with lakes and meadows in front of high spiky peaks. There was a lake full of ice floes, and we made better time on some snow sections. Vmax thinks this would make a decent day trip for clients or an overnight for a loop coming out a different high pass.
We got whistled at by marmots and buzzed by a bald eagle. Back down through some boot-ski sections and some marshy bits to join the trail, then we caught up with Goose, and LD who was cooling her knee in a creek, just before the truck.
Goose and Coach LD would start out with us up the damp forest trail to Marvel Pass, but then we'd leave them and head out off-trail to Aurora Pass. From there we'd check out the possibilities of going further.
The hiking was amazing. Wildflowers were jaw-dropping in the high meadows. The slopes were rocky but not unstable, and once we gained the pass the views were fantastic in all directions, with lakes and meadows in front of high spiky peaks. There was a lake full of ice floes, and we made better time on some snow sections. Vmax thinks this would make a decent day trip for clients or an overnight for a loop coming out a different high pass.
We got whistled at by marmots and buzzed by a bald eagle. Back down through some boot-ski sections and some marshy bits to join the trail, then we caught up with Goose, and LD who was cooling her knee in a creek, just before the truck.
Thursday Jul 20, 2017 #
11 AM
Paddlng 4:00:26 [2] 26.76 km (6.7 kph) +124m
Another paddling day on the Kootenay, but this time with clear sky. Great mountain views and perfect temps. Easier paddle this time. We also did a hike up to see the canyon and falls near the warming hut on the Nipika trails, before finishing up where we started on the first paddle.
Cycling 1:06:37 [3] 8.85 km (8.0 kph) +190m
Bash and I headed out for a ride on the local trails.
I had modified one of the bikes with a more upright stem for my neck. It wasn't too painful to ride, but I have no downhill skills on these things. I felt like I was on a Penny Farthing bike.
I had brought my own pedals, but had foolishly tightened the springs up a bit and couldn't unclip when I stopped on a steep downhill, so went tumbling down the side. How do you ride those bikes?
Still a fun ride on some very nice trails with great views of mountains and deep river canyons.
I had modified one of the bikes with a more upright stem for my neck. It wasn't too painful to ride, but I have no downhill skills on these things. I felt like I was on a Penny Farthing bike.
I had brought my own pedals, but had foolishly tightened the springs up a bit and couldn't unclip when I stopped on a steep downhill, so went tumbling down the side. How do you ride those bikes?
Still a fun ride on some very nice trails with great views of mountains and deep river canyons.
Wednesday Jul 19, 2017 #
10 AM
Hiking 7:00:00 [3] 20.02 km (20:59 / km) +1341m 15:43 / km
VO2max wanted to try an exploratory route up to Mitchell Ridge via some neat lakes. We dropped off a dirt bike to shuttle, and headed in the thick forest to find some old trails. After a bit of good AR-style bushwhack
we encountered a trail, which got better and better.
We followed it all the way up to a snow patch in a fantastic meadow with sweeping views then it basically ended at a hunt camp.
From there we would catch small bits of overgrown trail, then fight our way through avalanche chutes for a bit then back to a bit of trail.
We finally gave up on it and scrambled straight up to the ridge. The last bit was very chossy- loose sliding rocks, so it made for an interesting climb.
Once there the views were fantastic in all directions, and the smoke wasn't too bad.
We headed back peak-to-peak along the ridge,
then through fantastic alpine meadows before a pretty direct descent through the forest.
Vmax had run on ahead and jumped on the bike to fetch the truck, so we got to pick some wild strawberries before heading down to meet him.
Back to Nipika for another fantastic dinner, although we did miss the 4:30 appetizers.
Pretty epic day!
we encountered a trail, which got better and better.
We followed it all the way up to a snow patch in a fantastic meadow with sweeping views then it basically ended at a hunt camp.
From there we would catch small bits of overgrown trail, then fight our way through avalanche chutes for a bit then back to a bit of trail.
We finally gave up on it and scrambled straight up to the ridge. The last bit was very chossy- loose sliding rocks, so it made for an interesting climb.
Once there the views were fantastic in all directions, and the smoke wasn't too bad.
We headed back peak-to-peak along the ridge,
then through fantastic alpine meadows before a pretty direct descent through the forest.
Vmax had run on ahead and jumped on the bike to fetch the truck, so we got to pick some wild strawberries before heading down to meet him.
Back to Nipika for another fantastic dinner, although we did miss the 4:30 appetizers.
Pretty epic day!
Tuesday Jul 18, 2017 #
10 AM
Paddlng 5:00:00 [3] 48.24 km (9.6 kph) +8m
Kootenay River Paddle. Too smoky to hike.
VO2max guided us down the river in an inflatable canoe, while Goose and Coach paddled the second one. It was a fun ride down the river, and the boats bobbed easily down everything. Some gorgeous canyons, a few waterfalls, just a great trip.
Skies cleared up and we got some better views and easier breathing too.
VO2max guided us down the river in an inflatable canoe, while Goose and Coach paddled the second one. It was a fun ride down the river, and the boats bobbed easily down everything. Some gorgeous canyons, a few waterfalls, just a great trip.
Skies cleared up and we got some better views and easier breathing too.
Kootenay River Trip from Richard Ehrlich on Vimeo.
Monday Jul 17, 2017 #
Note
Thick smoke in the air from forest fires. Mountains all but disappeared.
We drove from Canmore to Nipika, where VO2max assured us there really are mountains. Went for a short bike ride with Goose and Coach LD, but you can feel your lungs burn.
We drove from Canmore to Nipika, where VO2max assured us there really are mountains. Went for a short bike ride with Goose and Coach LD, but you can feel your lungs burn.
Sunday Jul 16, 2017 #
9 AM
Running (Hike/ Run) 3:45:00 [2] 17.85 km (12:36 / km) +1227m 9:23 / km
shoes: Hoka Challenger ATR Grey
CO took us up Windy Ridge, on a perfect bluebird morning. Very alpine feel once we got out of the forest, probably great practice for UTMR. Spectacular ridge with jaw-dropping views. We stopped at the high point of the ridge then headed on, but black sky and hail turned us back. The return trip had some quick running bits, until CO discovered his phone was gone.
We spent quite a while scrambling around looking for it and trying to find Cell signal to use Find My Phone and ping with help from Carbon back at HQ to turn it on. Did a lot of extra climbing in the search, until Carbon figured out that it was moving. Luckily some hikers had heard it ping and we got it back at the parking lot.
We spent quite a while scrambling around looking for it and trying to find Cell signal to use Find My Phone and ping with help from Carbon back at HQ to turn it on. Did a lot of extra climbing in the search, until Carbon figured out that it was moving. Luckily some hikers had heard it ping and we got it back at the parking lot.
Canmore Hikes from Richard Ehrlich on Vimeo.
Saturday Jul 15, 2017 #
10 AM
Running 3:13:15 [3] 11.08 km (17:26 / km) +1061m 11:48 / km
shoes: Hoka Challenger ATR Grey
Great hike up Wind Tower peak with Bash and Carbon's Offset, and a fun quick descent down. The peak lived up to its name- it was howling up there. A lot more fun than hill repeats in Ontario. Beautiful views- pics on Bash's log.
Thursday Jul 13, 2017 #
Note
Bah- weather radar showed nasty storms approaching, but they missed us and I could have run.
Wednesday Jul 12, 2017 #
Strength 1:30:00 [3]
Workout 1, then a lot of manual weed whacking on my commute later, supervised by Adventuredog.
Chest-high thistles and nettles, waist high grass.
Chest-high thistles and nettles, waist high grass.
Running 30:00 [3]
Running in between trail work with AD. Hot, humid and the FDFs are starting up. Finished up drenched and parched.
Tuesday Jul 11, 2017 #
Running 55:00 [3]
shoes: New Balance Leadville 3
Commute with AD. Legs were a bit sluggish, and my left achilles is a little sore after a solid block of running.
Running 55:00 [2]
shoes: New Balance Leadville 3
Commute with the big guy. Soaking wet grass there, humid and hot return via rollercoaster. BZdog walked the hills on the trip back, sporting his cooling jacket.
Sunday Jul 9, 2017 #
Running intervals 45:00 [4]
shoes: Altra Lone Peak 2.5
Fast run with the dogs down to Wheelie's pond. The big guy built in a cool-down at the end.
11 AM
Running 1:04:44 [4] 9.65 km (6:43 / km) +378m 5:37 / km
shoes: Hoka Challenger ATR Grey
Quick hilly solo run through Dingle and Haffy.
Saturday Jul 8, 2017 #
12 PM
Running 3:25:25 [2] 25.45 km (8:04 / km) +445m 7:25 / km
shoes: New Balance Leadville 3
Nice tour of West Caledon with Bash. Perfect day, great route and even an ice cream stop in Belfountain.
Friday Jul 7, 2017 #
Running- tire schlep 1:45:00 [3]
shoes: New Balance Leadville 3
First short lap with Brody the bazingadog, then full Charlevoix loop with Schlep Sr and AD including a swim for the pooch. Hard work.
Thursday Jul 6, 2017 #
Cycling 50:00 [3]
Quick commute + some singletrack. Too hot for dogs.
Wednesday Jul 5, 2017 #
Note
Gave blood yesterday, so taking it a bit easy for a while.
Strength 45:00 [1]
Very easy workout 1 and rehab
Cycling 55:00 [1]
Very easy ride in and back with AD. Again, made it home before dark!
Can definitely feel that I am down a pint.
Can definitely feel that I am down a pint.
Tuesday Jul 4, 2017 #
Running 28:00 [3]
shoes: New Balance Leadville 3
Run in with the big boy via Rollercoaster.
Monday Jul 3, 2017 #
Cycling (Pedal lawnmower) 1:15:00 [3]
Dusted off the pedal mower. Dogs thought it was the most boring walk ever.
Running 1:55:00 [3]
shoes: New Balance Leadville 3
First lap with both dogs. They were terrible for the first 10 min, then settled in nicely.
Next I did a lap of Palgrave East solo, and met Slowrunner.
Quads a little tender from yesterday, but much better than the previous time after hill repeats.
Next I did a lap of Palgrave East solo, and met Slowrunner.
Quads a little tender from yesterday, but much better than the previous time after hill repeats.
Paddlng (SUP) 30:00 [2]
Yoga (SUP) 30:00 [1]
Sunday Jul 2, 2017 #
9 AM
Running hills 2:31:43 [3] 13.28 km (11:25 / km) +1339m 7:36 / km
Back to Georgian Peaks for repeats.
Legs felt fine on the climb, but my heels had hotspots on the downhills so I had to take it a bit easy. I tried 1 lap off the main trail, but the other hills are mucky and overgrown. I did get some nice wild strawberries.
Bailed after 5.5 laps when it started to dump rain.
Note - drank 2l Infinit.
Found a tiny tick on my arm-probably from my off-trail lap. Had to pull it off with tweezers.
Legs felt fine on the climb, but my heels had hotspots on the downhills so I had to take it a bit easy. I tried 1 lap off the main trail, but the other hills are mucky and overgrown. I did get some nice wild strawberries.
Bailed after 5.5 laps when it started to dump rain.
Note - drank 2l Infinit.
Found a tiny tick on my arm-probably from my off-trail lap. Had to pull it off with tweezers.
Saturday Jul 1, 2017 #
8 AM
Running 3:00:26 [3] 22.42 km (8:03 / km) +840m 6:47 / km
shoes: Hoka Challenger ATR Grey
Hockleycrest to Hockley Valley with STORM, Scout and Logan the Adventuredog.
It wasn't too hot but very humid so we took lots of dog-soaking breaks.
Incredibly lush out.
Hiked the steeper hills with poles.
Drank 1.5l infinit, 0.7L water.
It wasn't too hot but very humid so we took lots of dog-soaking breaks.
Incredibly lush out.
Hiked the steeper hills with poles.
Drank 1.5l infinit, 0.7L water.