Training Log: Bender

Running 1:23:00 [3] 17 km (4:53 / km) +90m 4:45 / km

Running warm up/down 40:00 [1]

Running intervals 24:00 [4]

4x6min with 3min 'off'

Spanst 5:00 [0]

Cycling 1:00:00 [2] 30 km (2:00 / km)

For years of traveling to/from my study site on Lake Cowichan I'd always dreamed of how great it would be to cycle the road between Duncan and Town of Lake Cowichan. Finally gave it a shot this afternoon while a buddy in Duncan worked on prep the van for the cross-Canada trek. ...it didn't live up to my expectations due to too many "good 'ol boys" flying up and down the road WAAAAYYYY too fast and close for comfort. Would be awesome to have the road closed for cyclist or be accompanied though ....suuuuupppper smoooooth pavement with nice little rollercoaster'ing.

Running long 1:45:00 [3]

Trails - Mt Work

In all my days on the island, I'd never done the Mt Work trail and so gave it a go from the McKenzie parking lot did an out and back to Munn Rd. I had figured this would be flatter than the Gowland Todd track (atleast it appeared that way on the map). However, turned more into a powerhike up-up-up-and-then-up-some-more ...followed by a fast technical downhill. Reach Munn Rd., turn around and repeat in reverse. Not exactly the long "run" I was looking for, but a great workout with wicked views.

Mtn Biking 2:00:00 [3]

Missed the 7am sailing by less than a minute and couldn't convince the BC Ferries rep to let me on, depsite being able to see the ferry not 100m away as they lifted the ramp :( ...so a two hour wait in the BC Ferries line for the 9am and consequently only one ride for the day instead of both a Mtn and Rd ride.

...but Ssssaaaa-weat to be out on the old stomping grounds at Hartland. Especially on the new 29'er. Last time I rode there was 2006 and likely won't be back again any day soon. Was out with Mountain Man and his lady for a great afternoon of sun and dirt.