Training Log Archive: BenderIn the 7 days ending Mar 6, 2011:
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Sunday Mar 6, 2011 #
Running warm up/down 15:00 [2]
shoes: IceBug Multi-Runs
Along Hwy 24 beside the CA
10 AM
Orienteering race 48:44 [4] 7.57 km (6:26 / km) +45m 6:15 / km
ahr:151 max:221 shoes: IceBug Multi-Runs
Stars - Closing Thomass Race
Hadn't planned on attending originally, but was a great opportunity to see lots of people and run on a map. I do miss the fun of these training sessions! So with the nursery more or less in an acceptable state I headed down the 401 to tackle Mick's course. Great course and congrats to him for a great use of such a small area. I never realized I was smack dab in the middle of such an industrial area and even on more than one occasion I didn't realize I'd already traversed the section of map I was on, not 10min earlier.
Didn't retrieve a copy of Map 1, so have dropped my route and recollection of control locations onto the second map:
Pretty clean run, altough dropped 15-20sec to the Duke and NP by the time we hit the map exchange, thanks to
- some slighly tougher lines through the dense stuff when running parallel
- loosing focus and subsequently a trail turn enroute to the NE control when trying to jam my hat down my tights; which had already been ripped from my head twice
- a couple of slight hesitations enroute to #2 (confused as to where along trail I was) and also on exit strategy out of J (I think)
...and Map 2:
Assuming the Duke and NP were now unreachable pulled back a gear and focused on nav ...ha!
- pulled up short on 8, confused by the clearing and I guess the slow speed along the bottom of the map
- not aiming off enroute to D (classic FAIL)
- not looking at compass and turning right on wrong trail enroute to C thinking I'd finally escaped some nasty green stuff (FAIL)
- not paying attention at trail junction between C and B ...dove in and forced to cross dark green northwards to get on the right path
Once Hammer and I passed on trail to B I figured he strategically set it so that all he had was C and trail to finish ...with the long green battle out of A to the finish I knew he'd have me. However, I am a little suspect of his finishing time and think it is more likely 46min and not 41min ...hmmmm, conspiracy; although he'd still hold his second place ranking. Was equally surprised my crummy run held up for top zero handicapper, thank-you to all those who mp'd; know that your efforts have not gone unappreciated!
Note, no HR data thanks to strap falling to my stomach somewhere in the first box.
Hadn't planned on attending originally, but was a great opportunity to see lots of people and run on a map. I do miss the fun of these training sessions! So with the nursery more or less in an acceptable state I headed down the 401 to tackle Mick's course. Great course and congrats to him for a great use of such a small area. I never realized I was smack dab in the middle of such an industrial area and even on more than one occasion I didn't realize I'd already traversed the section of map I was on, not 10min earlier.
Didn't retrieve a copy of Map 1, so have dropped my route and recollection of control locations onto the second map:
Pretty clean run, altough dropped 15-20sec to the Duke and NP by the time we hit the map exchange, thanks to
- some slighly tougher lines through the dense stuff when running parallel
- loosing focus and subsequently a trail turn enroute to the NE control when trying to jam my hat down my tights; which had already been ripped from my head twice
- a couple of slight hesitations enroute to #2 (confused as to where along trail I was) and also on exit strategy out of J (I think)
...and Map 2:
Assuming the Duke and NP were now unreachable pulled back a gear and focused on nav ...ha!
- pulled up short on 8, confused by the clearing and I guess the slow speed along the bottom of the map
- not aiming off enroute to D (classic FAIL)
- not looking at compass and turning right on wrong trail enroute to C thinking I'd finally escaped some nasty green stuff (FAIL)
- not paying attention at trail junction between C and B ...dove in and forced to cross dark green northwards to get on the right path
Once Hammer and I passed on trail to B I figured he strategically set it so that all he had was C and trail to finish ...with the long green battle out of A to the finish I knew he'd have me. However, I am a little suspect of his finishing time and think it is more likely 46min and not 41min ...hmmmm, conspiracy; although he'd still hold his second place ranking. Was equally surprised my crummy run held up for top zero handicapper, thank-you to all those who mp'd; know that your efforts have not gone unappreciated!
Note, no HR data thanks to strap falling to my stomach somewhere in the first box.
Friday Mar 4, 2011 #
Note
As if you needed more reason to ditch the treadmill and go run outside...
Thursday Mar 3, 2011 #
Note
Bad bad me; haven't been keeping up with my shoulder strengthening exercises Billy gave me last August. Paid for it today when running up seven flights of stairs (ridiculously slow elevator, of which I would have had to wait for the second one given the crowd). By about the third landing I was at full speed and pivoting around the corner using my left arm as an anchor and "pop" out it came again. The funny thing is that it felt like slow motion as I didn't miss a stride in my climb. While still moving I realized what it was, winced in a bit of pain, calmly pulled my forearm towards my stomach and "pop" back in it went, all before I reached the next landing. I didn't use my arm as a pivot for the remaining floors.
Thank-you again to Urthboy for the recovery technique. Really hope I don't have to use it anymore, so should really maintain my shoulder strengthening exercises!
Thank-you again to Urthboy for the recovery technique. Really hope I don't have to use it anymore, so should really maintain my shoulder strengthening exercises!
C • ouch 8
5 PM
Running 1:22:17 12.93 km (6:22 / km) +279m 5:45 / km
ahr:143 max:184 shoes: IceBug Multi-Runs
TOTNT - "Mr Pain Returns"
After apparently taking a road trip outta town to visit Tiny down the 401 this morning, Mr Pain returned to the big smoke to torture me through some Swedish triangle thingies.
w/u
1-2-3-4-4-3-2-1-1-2-3-4 w 1min b/n each and an extra at the top and bottom
c/d
...oooo there was pain!
After apparently taking a road trip outta town to visit Tiny down the 401 this morning, Mr Pain returned to the big smoke to torture me through some Swedish triangle thingies.
w/u
1-2-3-4-4-3-2-1-1-2-3-4 w 1min b/n each and an extra at the top and bottom
c/d
...oooo there was pain!
Tuesday Mar 1, 2011 #
4 PM
Running 1:36:05 15.8 km (6:05 / km) +234m 5:40 / km
ahr:138 max:157 shoes: IceBug Multi-Runs
TOTNT - Easy Rider
Took a long trail cruise this afternoon to ease back into routine after a full week off. Looks like the time of year to avoid the single tract for risk of destroying it is already upon us; so the run consisted of a lot of moon surfaced ice lava and shoe sucking mud sliding. Thank you to the tnipen's homeland's invention of IceBugs.
- found a few connector trails I didn't know about to help cut down exposure to pavement
- finally checked out the spur on the NW corner of Rosedale Valley Road and Bayview Extension; there's indeed a single tract up it, but deadends at residential backyards. Should be good for future hill repeats.
Thursday ...there will pain!
Took a long trail cruise this afternoon to ease back into routine after a full week off. Looks like the time of year to avoid the single tract for risk of destroying it is already upon us; so the run consisted of a lot of moon surfaced ice lava and shoe sucking mud sliding. Thank you to the tnipen's homeland's invention of IceBugs.
- found a few connector trails I didn't know about to help cut down exposure to pavement
- finally checked out the spur on the NW corner of Rosedale Valley Road and Bayview Extension; there's indeed a single tract up it, but deadends at residential backyards. Should be good for future hill repeats.
Thursday ...there will pain!