Training Log Archive: HammerIn the 30 days ending Sep 30, 2012:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Sep 30, 2012 #
Note
Sept was my biggest month of training since March, 2006 (ie., before injury). Body feels pretty good but I need to do a lot more icing and stretching and yoga (and no more wearing shoes with hard soles). Off to a conference this week in Kananaskis. Not sure I'll be able to get much training in but hopefully can keep the training high to be able to keep up to 'Bent at SSR. :-) Training is fun again.
10 AM
Orienteering 25:00 [3] ***
spiked:4/5c
warm-up checking a few checkpoint sites for COC'13.
Orienteering 45:00 [3] ***
spiked:12/15c
COC'13 middle distance course testing while Sudden tested 2/3 of the long course. Tried to run at race speed but made a large error early and then ran out of gas and started making silly errors near the end. Like the new version of the course. Will need to test again in two weeks when more leaves are down.
Saturday Sep 29, 2012 #
Strength 35:00 [3]
Core and some strength while watching the MAC game. Western...isn't that an omelete?
Strength 15:00 [3]
Friday Sep 28, 2012 #
Paddling 25:00 [3]
Strength 20:00 [3]
circuitBLASTing
Thursday Sep 27, 2012 #
Cycling 1:25:00 [3]
Westdale-DV-Bit of the Braids-Westdale. Beautiful day!
6 PM
Strength 15:00 [3]
TurboCore after ARX training (map memory) at She Sells Sanctuary Park.
Wednesday Sep 26, 2012 #
Running 45:00 [3]
easy jogging during Adventure Running X in the first hour and ARK Attack in the 2nd. Knees surprisingly good.
Tuesday Sep 25, 2012 #
Note
Congrats AG! Top Westdale runner (beat her friend Chloe for the first time ever) at XC race in Mississauga today! Woohoo.
http://www.chiptimeresults.com/resultsreader.php?y...
teams
http://www.chiptimeresults.com/resultsreader.php?y...
http://www.chiptimeresults.com/resultsreader.php?y...
teams
http://www.chiptimeresults.com/resultsreader.php?y...
6 AM
Cycling 1:15:00 [3]
nice ride though could still feel Sunday's 70km ride in the legs. Another week and the entire morning ride will be completely in the dark.
6 PM
Strength 15:00 [3]
turboCore
Cycling 40:00 [3]
TNT on the bike. Count 50%
Monday Sep 24, 2012 #
Running 1:00:00 [3]
Alternating easy and fast pace. last few laps with MAC XC team
Note
George is in good form after being on a recent holiday! another great piece by my favourite journalist.
http://www.guardian.co.uk/commentisfree/2012/sep/2...
...and speaking of the ultra rich....
http://www.theglobeandmail.com/sports/hockey/oiler...
http://www.guardian.co.uk/commentisfree/2012/sep/2...
...and speaking of the ultra rich....
http://www.theglobeandmail.com/sports/hockey/oiler...
Sunday Sep 23, 2012 #
7 AM
Strength 15:00 [3]
ThorCore
9 AM
Cycling 2:50:00 [3] 70.0 km (2:26 / km)
Some DV then joined Tarno and MitoBlaine on the rail trail to Brantford and back.
Saturday Sep 22, 2012 #
Running 15:00 [3]
easy jogging while watching the ARK Fundraiser 5K in Niagara. Pissed rain before the races and lots of muddy participants. Although not many out because of the weather you can see that ARK is growing in Niagara especially when another volunteer group runs a fundraiser for us. ARK Niagara just hit 50 kids! I guess we can't call those numbers 'disappointing' anymore. :-) Good job to Sudden for the win. He looked like he was just cruising. AG! with the junior girls win and a Niagara ARK 10-year old with junior boys win.
Strength 30:00 [3]
sore knees still. :-( Note to self: throw out my dress shoes and buy soft-soled new ones.
Friday Sep 21, 2012 #
Note
Tarno's comment on seeing my MRI result from yesterday.
"man you did a job on it - you are tough (or dumb like me) to keep running"
Then I had to remind him that that was the "good knee". :-)
"man you did a job on it - you are tough (or dumb like me) to keep running"
Then I had to remind him that that was the "good knee". :-)
Paddling 25:00 [3]
Cycling 20:00 [3]
Pulse. Not as busy as it was a few weeks ago.
Thursday Sep 20, 2012 #
Strength 20:00 [3]
Pool closed for kids race so plans for water running didn't work out. So I did some easy cycling instead, then a Pulse Core session followed by stretching and rolling.
MRI Part 1 to kick off the day. Part 2 next week.
MRI Part 1 to kick off the day. Part 2 next week.
Strength 20:00 [3]
Note
This is awesome! If Bettman wants to take away NHL hockey then time for Canadians to take back the Cup! :-)
http://www.thespec.com/sports/hockey/article/80283...
http://www.thespec.com/sports/hockey/article/80283...
Running 15:00 [3]
A few hills during ARX training.
Wednesday Sep 19, 2012 #
Note
Much needed rest day...and no ARK either. Off to Peter Gabriel concert at the ACC with Etoile, Tarno and Jackmeister.
Tuesday Sep 18, 2012 #
Cycling 30:00 [3]
easy spin before showing giving ndobbs a tour of MAC.
Running 25:00 [3]
well after a day in dress shoes I get bad knee pain (I should have known that would happen) so easy warm-up and cool down with strides in between with AG! at TNT
Strength 10:00 [3]
lameCore
Monday Sep 17, 2012 #
Paddling 30:00 [3]
Rowing machine
Strength 25:00 [3]
Blasting at pulse but mainly upper body as legs are trashed enough.
Sunday Sep 16, 2012 #
8 AM
Running 1:10:00 [3]
Another fun run in the DV. Bruce, K2, Main loop, Groundhog High, Skunk Hollow, Travesty, The Thumb and Danish Hill. I was just hanging on late in the run and enjoyed the mini breaks when the Trixster and Bunkster took off into the woods. Trav, KatieMac and Hansel. Liquid Fruit Loops afterwards.
10 AM
Orienteering 35:00 [3]
COC'13 Long Course checking and ribbon hanging (finishing off what I didn't get done last week). Again a nice mix of contour detail and woods thickness. So nice to run on a new map and also in some areas I've never orienteered before and so close to home.
12 PM
Note
slept:7.0
Legs and knees are sore but that wraps up my biggest week of training since February 2006. Anyway, it has been a few good weeks now having trained all but one day since turning 45! :-)
Will need a rest day this week before the MRI.
Saturday Sep 15, 2012 #
Running 1:10:00 [3]
SMT thru Ancaster Creek with Turbo, Bent, Trav, Super, Harps and KatieMac.
Strength 10:00 [3]
Legs were screaming (even after a 2.5h afternoon nap) so did some yoga and stretching while watching start of season#3 of community. Meh
(count 50%)
(count 50%)
Friday Sep 14, 2012 #
8 PM
Cycling 2:40:00 [3]
Friday Night Lights! in the DV with Baloney, Trav and Pathetic. Some slick single track and some rolling trails out to the west end. Fun times and now to get some sleep before SMT (though it will be 1 hour max on trails tomorow for me). Route suggestion: Braids into Ancaster Creek, over to MAC Meadow then JCC to BT to Hottage and then the 2 hour group can do K2, etc. ??? thots?
Thursday Sep 13, 2012 #
6 AM
Cycling 1:20:00 [3]
easy ride with Tarno and the Flying Dutchman. And yet another beauty of a sunrise on the way back into town. Easier pace was welcome given my sore legs.
6 PM
Running 40:00 [3]
TNT and ARX at She Sells Sanctuary Park.
Wednesday Sep 12, 2012 #
Running 30:00 [3]
ARX and ARK Attack! at Sanctuary. Beautiful weather this evening as we have come to expect with ARK Wednesday!
Tuesday Sep 11, 2012 #
6 AM
Cycling 1:20:00 [3]
rail trail with Tarno. another awesome sunrise.
6 PM
Running 50:00 [3]
TNT with good group. 1,2,3,3,3,2,1 Ziggurat. Lactic acid late in this one. Been a while since I've had those issues which is a good sign I guess.
A few ARX members were out.
ARK, ARK Attack and ARX participation just went over 350!
ARX debuts tomorrow night.
Stealth Core afterwards.
A few ARX members were out.
ARK, ARK Attack and ARX participation just went over 350!
ARX debuts tomorrow night.
Stealth Core afterwards.
C • ARX? 2
Strength 15:00 [3]
Monday Sep 10, 2012 #
Note
When you hear that big splat of mud later today that is the ARK K-W participation breaking the 100 kid level! Currently in the high 90's and an article still to come in the Waterloo Record. ARK Hamilton is over 200 kids and even ARK Niagara is now over 30 kids (small by ARK standards but still relatively large) :-)
12 PM
Swimming 15:00 [3]
alternating freestyle and breast stroke
Running 45:00 [3]
last 15 minutes with the entire deep end to myself.
8 PM
Strength 15:00 [3]
ThorCore watching the UCI MTB XCE. Pretty boring stuff. So turned to the NFL which was even more boring.
Sunday Sep 9, 2012 #
Note
So Trav and Baloney have a "trail head" now. It is a beautiful piece of art sculture - a head. New tradition that you touch the head before your run at the trail head (get it?!).
The nottage needs a "trail head" for Gula Stigen as well. We would like something that fits the Georgian Bay theme. perhaps Ojibway rock sculpture. Post ideas if you have some.
We have already said no this.
http://upload.wikimedia.org/wikipedia/commons/1/1b...
The nottage needs a "trail head" for Gula Stigen as well. We would like something that fits the Georgian Bay theme. perhaps Ojibway rock sculpture. Post ideas if you have some.
We have already said no this.
http://upload.wikimedia.org/wikipedia/commons/1/1b...
8 AM
Orienteering 1:35:00 [3] ***
spiked:13/15c
COC'13 Long course testing and hanging Aussie ribbons (not well hung) in the DV.
10 AM
Strength 15:00 [3]
ThorCore. v. tired. Time to head to Tronna for Cirque!
Edit: Not the best Cirque show (clowns were lame) but they have such a high standard it was still pretty awesome. Front row seats were amazing!
Edit: Not the best Cirque show (clowns were lame) but they have such a high standard it was still pretty awesome. Front row seats were amazing!
Saturday Sep 8, 2012 #
Running 1:00:00 [3]
Braids SMT with KatieMac, Trav, Turbo and Pathetic. Wet DV edition. There may have been A Sudden Stockholm Syndrome Sighting.
Friday Sep 7, 2012 #
8 PM
Cycling 2:00:00 [3]
Sweeeet niGHt ride with Baloney, Trav, PH and KatieMac in the DV.
Thursday Sep 6, 2012 #
Note
So the other day while driving back from Nobel we blew a tire and while the CAA was helping change the tire Etoile said to me "now if the car starts to move don't you go and do a Patrick and hurt your knee some more".
The ARK Angels are turning on him.....
The ARK Angels are turning on him.....
6 AM
Cycling 1:10:00 [3]
rail trail with Tarno.
Wednesday Sep 5, 2012 #
Strength 30:00 [3]
Blasting at Pulse
Running 15:00 [3]
Elliptical
Paddling 15:00 [3]
Rowing
Tuesday Sep 4, 2012 #
Note
ARK in Hamilton once again has hit a participant record (participation has grown every season since the spring of 2010). ARK in Hamilton will be over 200 kids by the time it starts next week.
6 AM
Cycling 1:15:00 [3]
easy rail trail ride with Tarno.
9 PM
Strength 15:00 [3]
Core while watching QC election. face-palm.
Monday Sep 3, 2012 #
9 AM
Orienteering 1:30:00 [3] ***
spiked:12/13c
COC'13 course testing with Sudden and Pathetic on a tough course set by Sudden. Struggled the last 10-15 minutes. Nice mix of short legs, long legs, open forest and some thick stuff too. Some hills, more hills and in honour of the upcoming 35th anniversary of TH'77 some psycho killer hills.
2 PM
Strength 20:00 [3]
ThorCore with some 'Bent Kneehab while watching MAC start their defence of the Vanier Cup by kickin' some Gryphon butt. Legs are tired and had the knees on ice during the rest of the game.
Sunday Sep 2, 2012 #
Running 25:00 [3]
easy jog with Wadd Squad then Wil on a couple loops of the Gula Stigen 1000. finished with a fast loop. Wil 4:12 (new World Record), me 4:52 (PB)
9 AM
Cycling 2:00:00 [3] 27.32 km (4:24 / km) +159m 4:16 / km
Exploring ATV trails north of marsh lake road in Nobel.
C • NAOC 23
Saturday Sep 1, 2012 #
Cycling 1:10:00 [3]
CIL north and south trails
Running 15:00 [3]
at Nobel beach. left leg strengthening
Strength 15:00 [3]
rock yoga and stretch