Training Log Archive: 'BentIn the 7 days ending Dec 15, 2012:
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Saturday Dec 15, 2012 #
Strength 25:00 [2]
Post-run stretching for my knee, more KBs, ski poling-type cable pulldowns, and core.
12 PM
Running 1:46:42 17.68 km (6:02 / km) +289m 5:35 / km
shoes: Salomon FellCross
Out with BZdog exploring Glen Haffy and the Dingle. We followed some new doubletrack in the SE of the Dingle section. Some good solid pace and climbs, but lots of pee stops for the lad.
Legs felt good, but knee sore by the end. Sigh.
Legs felt good, but knee sore by the end. Sigh.
Friday Dec 14, 2012 #
Cycling 1:00:00 [2]
Ride around Palgrave East wiu Bash. Left it too late in the day and the single track was mucky, so we rode double track except for an excursion to see the Southern Christmas Tree.
Strength 40:00 [2]
Foot/ kneehab and part of workout 3 + kb
Wednesday Dec 12, 2012 #
Strength 45:00 [2]
Foot/kneehab + workout 1. Short of time, so no extras. (Tinkering with bike stuff took longer than I thought)
Cycling 1:20:00 [3]
Out for a bit of a tour and back in the dark. The mighty Bazingadog and the trails were both surprisingly good.
Tuesday Dec 11, 2012 #
Note
Lookie here- not the only offroad 'bent rider any more.
Cycling (Commute) 27:00 [2]
-7C but toastier with pogies and non-perforated insoles.
Cycling (Commute) 30:00 [2]
Bit longer ride home in the dark with Bulletdog.
Monday Dec 10, 2012 #
Running (Commute) 56:00 [1]
shoes: Icebugs Gryllo Green
Time to break out the icebugs- freezing rain overnight and drizzling on me and BZdog this AM.
Knee has been a bit sore since skate-skiing in BC, and it's touchy this AM as is my left ankle a bit.
Sure felt the O-cup yesterday- I haven't done any short stuff at speed for months. Lots of slower distance running doesn't help in a 50 minute race.
Knee has been a bit sore since skate-skiing in BC, and it's touchy this AM as is my left ankle a bit.
Sure felt the O-cup yesterday- I haven't done any short stuff at speed for months. Lots of slower distance running doesn't help in a 50 minute race.
Sunday Dec 9, 2012 #
Orienteering race 50:30 [5]
shoes: Salomon FellCross
O-cup 2 Canterbury Hills.
Knew the Old Man division would be tough when I ended up running with Tarno and Andrei. I ditched them by taking my own route to 3 ie fell behind, almost caught them only to be stuck waiting for car traffic crossing the road, then ended up leapfrogging Andrei once again later in the box as we had the same route planned. I led a few controls on trail, but he's more precise and kept getting ahead of me in the terrain. Also didn't have the speed for a final sprint, so finished just behind him in 8th or so.
Knew it was over when we saw Serghei at 3 leaving the box.
Good course, with several route decisions in the box and out, and a good mix of handicaps at the finish.
Knew the Old Man division would be tough when I ended up running with Tarno and Andrei. I ditched them by taking my own route to 3 ie fell behind, almost caught them only to be stuck waiting for car traffic crossing the road, then ended up leapfrogging Andrei once again later in the box as we had the same route planned. I led a few controls on trail, but he's more precise and kept getting ahead of me in the terrain. Also didn't have the speed for a final sprint, so finished just behind him in 8th or so.
Knew it was over when we saw Serghei at 3 leaving the box.
Good course, with several route decisions in the box and out, and a good mix of handicaps at the finish.
Orienteering warm up/down 15:00 [2]
shoes: Salomon FellCross