Training Log Archive: Hammer

SMT with Trav. Another beautiful sunny day with wonderful snowy running conditions in the DV

TurboFIT Core Blast Friday!

Spin class with D-bag and Filona.

TurboFIT (45 min) followed by weights circuit (20 min) at the Pulse (focus on VMO). Then 20 minutes of rolling and some more work on the hammies.

spin with #turbo

TNT run along radial line with Oivind while my awesome daughter was saving a kid.

C • Emma 7

Long spin at Pulse including spin class with #turbo.

Woke up early. No headache. So started out with some core and yoga combo. Lots or burpees (but hard to do real burpees in the WaddSquad WOD cave). Followed up with a round of the hamstring lacrosse ball massage and a much needed hot tub.

SSR matrix nav training with AG! at McCormack. Yup it felt just like the SSR. Deep snow. No tracks. This was a tough slog so we took turns breaking trail. Worked on compass work and 'looking up'. Legs trashed after this.

Spencer Gorge snowshoe to Tews and Websters with Blainey, Super, Etoile, Anvil, Danish Dynamite and No(ah)Compass. Count 66%. Knee was sore to start but felt fine after the initial climb. Stomach finally feeling back to normal but I fell down too often and banged my head once too often too. Dull headache still a few hours later. Big training day planned for tomorrow after this easy week of training.

C • Banged your head 8

TurboFIT with #turbo, D-bag and Filona. Pull-up faile.

DGL spin class at the Pulse. Jean, D-bag, Filona and myself were the only people there along with the instructor. Followed this up with some much needed rolling. Feeling a bit better this morning but still not 100%

easy spin while working on some DGL web edits in a professional not-for-profit kind of way. Still not feeling great but not bad enough to hit the AP sick button. Half way to 95 today.

Happy 36 and a half birthday Patrick!

C • Happy 1

Warm up jog from office to X League

X-League at Ainslie Wood. Fun street race organized by Anvil. (Congrats on passing your English test Patrick!!). Team the Good the bad and the Aussie takes down the Farkleberries

HammerFIT in the WaddSquad WOD cave. Knee still sore and swollen from classic skiing on weekend. Probably best to avoid running today.

Easy spin while editing a paper.

An easy -36C windchill ski with Etoile. Skate skiing was tough given the cold sandpaper'esque snow. We each wore lots of layers and so we were toasty warm.

C • Good on you two!! 5

Long ski with DDon11 and friends at Georgian Nordic. It was bitterly cold but I dressed well and was quite comfortable. Tackled the Beaver trail for the first time. It is classic only so was a lot of double poling. Beauty terrain out there. Quite picturesque. Would likely be a great MTB trail.

Not sure I'm ready to tackle a ski at -43C windchill tomorrow AM so a visit to Science North is in the cards after some Nottage duties.

Missed #NoTurboFIT since I had to get AG! To the airport. Weights circuit with focus on VMO strengthening. Saw the MAC swim team massage therapist today and it was very positive and encouraging. has ideas to get VMO firing again. Followed this up with 'bent spin. Easier pace today than normal spin class

Poor AG!
Late this evening (at 11:30pm) Air Canada cancelled her flight to Vancouver for the sprint camp. She is now on standby on a flight at 4pm. So she misses the entire first day of the camp and potentially more.
So two times in three years flying Air Canada from Toronto has messed up her sprint camp plans.
:-(
Damn useless airline.

C • Grrrrr 5

#turbowasntthereFIT with D-bag, Filona and friends (45min). Followed by weights circuit (15 min) and then rowing.

Spin class #noTurbo. Three sets of 20 on 10 off Tabatas at 80% tension x10. Ouch.

Line-O at MAC. Great exercise.

Run home on westdale trails with Adventure Girl!

TNT: 5x figure 8's (sno pulsning) + 5x frankenjacks. Knee sore afterwards.

WaddSquad WOD with AG! Legs and arms sore from the AR. Followed by yoga with AG! Waddsquad WOD cave spin earlier in afternoon

Event: Stars W.A.R. (Winter Adventure Race)
 

Stars W*A*R with AG! on "The WaddSquad". AG! Was a machine. Well planned and executed route. Finished with 4 seconds to spare! Kinda.

Finally a race strategy that worked. AG! and I planned to get all the CPs close to he ski trails except #34. That left 90 points out on the east half of the course but given the high points in the west that seemed like a good strategy. Then after switching to snowshoes the plan was to clear all the high points in counter clockwise route to the matrix. Clear that and then decide what we had time for. It worked like a charm though we didn't realize that teams were given an extra 15 minutes (hard to hear Nick with all the chatter and discussion from those at the front of the room when you are stretching at the back of the room). :-( oh well. I only had energy for 3 hours anyway.

Anyway, after tromping through snow I decided our original route to go south to the snowmobile trail then break trail to CP36 was a bad idea. Wrong! The ski tracks were slower than expected. very soft set tracks and fresh snow on top of that. Snowshoe trails were surprisingly fast for skiing on but we only figured that out late in the game. Despite the poor route to #1 we settled into a nice pace. Skied most of the section with Milla and Jackie Tarno. Split off from them and then 10 minutes later at the TA Tarno's team caught up to us (they had cleared all the eastern CPs). We left the TA about 2 minutes before them apparently.

Our game plan all along was to push hard on the snowshoes and wow did AG! ever push hard. It took Tarno and Rydlo until #45 to catch us. Coming into #39 (and now just behind Tarno and Rydlo) I told Emma the trail was going too far north but we didn't want to break trail so didn't worry because of the large field just to the north of the CP (forgetting that the yellow wasn't actually fields). oops. Once we realized that it was a quick recovery to the south (lost about 3 minutes). Both our teams then hammered to the matrix. AG! got the east pair and I got the western pair. Lost a little time on A-B (A was hung a little too far east so I ended up missing B to the east as well). Decided to take trails between C and D as I had no plans of another Mike, Wil and Griz matrix adventure. AG! got a few minute rest in the matrix allowing her to put her snowshoes on the proper feet. :-) That must have been the difference because after that she was doing the nav and I was having trouble keeping up to her. If we had realized we had another 15 minutes we likely could have cleared the west side of the map but we finished with 46,44 and 43 then a road run push to the end. Tarno and Rydlo took the exact same route as us on snowshoes and we were with them most of the way finishing only 30 seconds behind them. AG! was a machine and I almost brought out the tow rope to have her pull me into the finish.

We finished with 620 points out of a possible 760 (only missed 90 points in the east and 50 in the west). i.e., got all but 3 CPs.

Here is our race breakdown points, distance and time wise.

Skiing: 81.5 minutes, 10.4 km, 250 points, 3.1 pts/min, 7.8 min/km
Transition: 6.0 minutes, 0.0 km, 0 points
Snowshoeing: 92.5 minutes, 10.3 km, 370 points, 4.0 pts/min, 9.0 min/km

C • Extra 15 minutes 3

Wonderful snowshoe romp through the DV with Trav and Super. Some trail, some terrain, some big plans scheming. Tough conditions. Too tough for Aussies!

Afternoon indoor 'bent bike spin. #noturbobecauseIwaslate

TurboFIT with #turbo, Nick, Filona, D-Bag and KatieMac!!
3 sets of burpeez, pull-upps and box jumz. 2 sets of the other stuff (45 min)

Followed up with 15m of weights circuit and then rowing.

C • 3xRav4 2

Unplanned rest day. Tired all day and late at work again. Perhaps my eating too many fries at dinner last night with Trav, Tarno and madNaess caught up with me. I need to remember that rest days are my friend.

C • should have had the cauliflower! 2

major commute fail this morning but I guess it was bound to happen having biked to and back from work every day this year with no issues so far. I left the house a little late. Too much snow on the road so I biked on the sidewalk. It was 5:50am so thought that would be OK. Got to Cootes Paradise School and decided to ram through a snowbank. Bad idea. Banged up the chain and then when trying to see what happened the bike fell over and my hipster milk crate fell off the bike breaking the zipties that held it on. The lack of a functioning chain was one thing but no bike crate would hurt my non-bearded hipster image. So back home I walked. Then promptly slipped on the ice. Grrrr. Dumped off the bike and walked in to MAC. Total commute time 35 minutes. :-( I suspect I won't get much sympathy from car commuters but when my commute is longer than 10 minutes I get road rage. ;-) Needless to say I was late to TurboFit.

Half of TurboFit with #Turbo, D-Bag, Filona, Nick and friends. Got Nick's massage therapy friend to work on my lower back issues. Wow he is good.

Then over to the Pulse for weights circuit.

C • Lower Back Issues 12

Spin with #turbo

Westdale Ravine trails and cootes snowshoe with AG. Tough work breaking trail

Much needed after 90 minutes of shoveling. There is enough snow in my front yard I could train for the matrix stage in the SSR.

C • shoveling 5

Tews Falls with AG, Anvil, Blainey, and Etoile (count 50%). Great conditions with powder snow. Photo at the base of the falls. Faile.

https://flic.kr/p/qKwLwK

C • Awesome pic!! 12

Skiing with Sudden and #turbo at Chedokenkollen