Training Log Archive: 'BentIn the 7 days ending Aug 13, 2011:
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Saturday Aug 13, 2011 #
Cycling 40:00 [3]
A little pre-riding of the technical first part of BPMR course.
I had to make an emergency run in my van at 5:15AM to catch up to the bus with a racer's helmet and shoes, so I got to my station *early*.
I had my full bike tool kit along in the Bullfrog van- good thing- I had to convert 1 bike to singlespeed and Frankenstein a derailleur hanger on another bike then drop it off at the next T/A.
Also had to donate one of my own pedals to another racer- next time I'll bring a spare pair of those too.
My kind of troubleshooting.
I had to make an emergency run in my van at 5:15AM to catch up to the bus with a racer's helmet and shoes, so I got to my station *early*.
I had my full bike tool kit along in the Bullfrog van- good thing- I had to convert 1 bike to singlespeed and Frankenstein a derailleur hanger on another bike then drop it off at the next T/A.
Also had to donate one of my own pedals to another racer- next time I'll bring a spare pair of those too.
My kind of troubleshooting.
Running 30:00 [2]
Assorted missions on the BPMR course, flagging etc.
Strength (Misc) 20:00 [2]
Asst'd pushups etc between racers arriving at my second MP- I was there for 5 hours.
Well run and well received race! Nice job, FJ!
Well run and well received race! Nice job, FJ!
Friday Aug 12, 2011 #
9 AM
Running intervals 1:05:34 10.99 km (5:58 / km) +142m 5:36 / km
ahr:157 max:186 shoes: La Sportiva Crosslite 2.0
20 min warmup, 10 min tempo, 5 min easy, then 4 intervals of 3 min hard, 2 easy, then cooldown.
All the speed intervals were in the 3:30-4:00 range, within seconds of each other.
All the speed intervals were in the 3:30-4:00 range, within seconds of each other.
Thursday Aug 11, 2011 #
Cycling (Commute) 25:00 [2]
Nice cool commute with the hound.
Cycling 45:00 [3]
Ride home via Salty Stephen, to try the new bike mods on the trickiest singletrack in Palgrave. Even with the commuting pack, I had what I think was technically my best ride ever here. Passed some cyclists trying and re-trying to get around the tightest turn at the end, who figured if I could do it they could do it.
New tires and a bigger shock, or just good trail conditions?
New tires and a bigger shock, or just good trail conditions?
Wednesday Aug 10, 2011 #
Strength (Home Gym + KB) 45:00 [2]
Short workout with home gym and KBs, plus foot/kneehab.
Running (Commute) 25:00 [2]
shoes: La Sportiva Crosslite 2.0
Easy run in.
Running 30:00 [1]
shoes: La Sportiva Crosslite 2.0
Very easy run home on shortest route- walked the uphills. Supposed to be a hike but it was late.
Finally dark enough that I could use the latest Bentblaster light. Level 2 of 5 is lots for running.
Finally dark enough that I could use the latest Bentblaster light. Level 2 of 5 is lots for running.
Tuesday Aug 9, 2011 #
Running (Commute) 55:00 [2]
shoes: Brooks CP4 Yellow
Fairly easy run to work and back. Spaff's got me tapering already to preserve my knee.
I have to say it's 95%+ right now!
I have to say it's 95%+ right now!
Monday Aug 8, 2011 #
Cycling (Commute +) 55:00 [2]
Easy ride to work with Bulletdog then back via hilly route. Knee and ankle good after weekend.
Sunday Aug 7, 2011 #
Note
La Sportiva Crosslite 2.0 for sale:
I got a pair on Coach Spaff's recommendation and really like them- in a 9.5.
Light, low, tons of grip, roomy toe box for wider feet. Hard to find in Canada.
I also ended up with another pair that's too big for me- 43.5 = US 10.5M- my mistake.
Anybody want them before I put them up on eBay? Still in the box for $100.
I got a pair on Coach Spaff's recommendation and really like them- in a 9.5.
Light, low, tons of grip, roomy toe box for wider feet. Hard to find in Canada.
I also ended up with another pair that's too big for me- 43.5 = US 10.5M- my mistake.
Anybody want them before I put them up on eBay? Still in the box for $100.
6 AM
Running 2:06:17 14.9 km (8:29 / km) +417m 7:26 / km
ahr:147 max:174 shoes: La Sportiva Crosslite 2.0
Finally met up with WT teammate Dave Corner and Pug-Russel Clyde for an early run on the Bruce on the south slope of Hockley. Good hilly run at an easy pace. Ankle and knee fine at this pace- felt pretty effortless.