Training Log Archive: 'BentIn the 7 days ending Jun 11, 2011:
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Saturday Jun 11, 2011 #
Strength (Misc) 1:15:00 [2]
Kettlebell workout with Raf, then pull-ups and foot/kneehab, then workout 3 with a bit more dynamic than usual, then the nastier bits of hard core.
9 AM
Running 1:19:05 [2] 11.46 km (6:54 / km) +61m 6:43 / km
shoes: Brooks CP4 Yellow
Out with Raf and G from the city. Spaff gave me permission for 75 minutes easy. Great to get a little more distance in, although this was enough for the ankle.
Friday Jun 10, 2011 #
9 AM
Cycling 2:30:00 [2] 19.52 km (7.8 kph) +374m
Out with Leanimal scooting around some fun singletrack near Horseshoe.
Some great technical downhills, some nice winding uphills, and one climb that was pretty much impossible. Great trails, perfect conditions, and frequent stops to orient.
The 'bent is riding better since I got the swing-arm re-welded and changed the suspension geometry a touch.
Some great technical downhills, some nice winding uphills, and one climb that was pretty much impossible. Great trails, perfect conditions, and frequent stops to orient.
The 'bent is riding better since I got the swing-arm re-welded and changed the suspension geometry a touch.
Wednesday Jun 8, 2011 #
8 AM
Running tempo 52:11 9.2 km (5:40 / km) +85m 5:25 / km
ahr:160 max:183
15 min w/u, then 20 solid tempo, and 15 cool down.
Stinkin hot even at 8AM, and hard to cool down while climbing out of the Don Valley. Ran into construction during the tempo section which also slowed things down.
Ankle started to complain slightly near the end of the tempo.
Stinkin hot even at 8AM, and hard to cool down while climbing out of the Don Valley. Ran into construction during the tempo section which also slowed things down.
Ankle started to complain slightly near the end of the tempo.
Tuesday Jun 7, 2011 #
Cycling (Commute+) 1:10:00 [2]
Ferocious storms let up by 5AM, and rode in easy then back via NW blue trail in the hot afternoon.
Monday Jun 6, 2011 #
Running (Commute) 27:00 [2]
shoes: Brooks CP4 Yellow
Hiking (Commute) 40:00 [1]
Easy hike home, but I threw in some push-ups and pull-ups with the pack on. The deerflies sure like me doing push-ups on the trails.
Knee is a little touchy from biking Sunday. I think the climbs get to it.
Knee is a little touchy from biking Sunday. I think the climbs get to it.
Sunday Jun 5, 2011 #
Note
Pics from Friday's paddle with Bash's new kayak now posted.
10 AM
Cycling 2:00:00 [3] 23.79 km (11.9 kph) +381m
Out with Bash and Leanimal at Horseshoe. I was trying to get my head around the map, and had to stop to orient regularly, until a member of our group who shall remain nameless (but isn't a mother) couldn't take the bugs or the waiting any more.
I realize that my special navigation contact lenses are still a problem reading maps. I also realize that Bash and Lee can pick up info from a map way faster than I can, and remember it better.
Absolutely great day out. Couple of good solid climbs perhaps made up for the time futzing with maps and swatting bugs.
Note- I noticed that my rear suspension seems to be bottoming out a lot more since I heard a loud bang Wednesday after dropping off a big rock. Found the problem- cracked the rear swing-arm. :( Off to the welders.
Oh well, better now than in mid-race.
I realize that my special navigation contact lenses are still a problem reading maps. I also realize that Bash and Lee can pick up info from a map way faster than I can, and remember it better.
Absolutely great day out. Couple of good solid climbs perhaps made up for the time futzing with maps and swatting bugs.
Note- I noticed that my rear suspension seems to be bottoming out a lot more since I heard a loud bang Wednesday after dropping off a big rock. Found the problem- cracked the rear swing-arm. :( Off to the welders.
Oh well, better now than in mid-race.