Training Log Archive: BenderIn the 28 days ending Feb 28, 2011:
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Saturday Feb 26, 2011 #
Note
I have to admit I rather enjoyed the week off. Time to get back at maintenance now and set up an intrim goal earlier than Wilderness Traverse.
Snowshoeing 3:15:00 [3]
shoes: La Sportiva CrossLites
Out with the Griz in Caledon area course testing ...sorry GPS data with-held; opening bribery bids?
Saturday Feb 19, 2011 #
11 AM
Snowshoeing race 3:01:03 [4] 21.47 km (8:26 / km) +364m 7:46 / km
ahr:134 max:240
To say we weren't going for the win would be a lie, but saying that I'm disappointed with the result would also be a lie. It was a well fought battle, which we came out on the wrong side of by 62sec after 3hrs of racing; given the effort Billy and I put in I know that Nick and Nikolay must have worked hard to get us. That being said ...I'll still venture out on a limb to say no one put in a tougher effort on Saturday then us; we certainly ate our share of shit.
We lead the charge onto the northern map, breaking trail the whole way in the deep crap and my HR strap fell so that I would now be monitoring my stomachs HR for the duration of the race. As we tagged 66 and turned to breakout onto the road I mentally scratched my head when my compass was pointing way off from the direction of the exit to the road. I let it go and we decided to gain sometime on the road run. I have to say I was surprised when we were headed NE along the road into the matrix to look back a find ourselves completely alone. In my mind during the planning stage it was a no brainer to leave the airphoto to the end to be close to the finish with some controls left if things were tight ...so it was simply a horse race around the northern part of the course which could be done either clockwise or counterclockwise. I figured we'd have another elite team for Billy to latch onto, but Billy did great job and didn't need anyone's help with his two controls. I pointed him up the ski hill and then over to 71. In the meantime I split off and broke trail into 68 and 69.
This is where it became apparent that my watch was affecting my compass. So a momentary stop to move it over to the other wrist. I remember wanting to keep moving but told myself it was worth the stoppage to aid further along in this section. Tagged 68 and used the contours to guide myself to 69 and re-tried the compass to whacky results. Found 69 buried in snow on the ground so shoved it into a y-split of the tree next to the boulder and continued up the spur to the flats. However, again my compass wanted to pull me way to the right and back down the re-entrant. Next I though oooooooh of course!!! I had a safety pin holding the strap of my thumb compass from coming loose. This must be pulling my needle; however despite removing it ...still wacky. Especially in my early AR days I recall a number of times being absolutely convinced that my compass MUST be broken. However, everytime I'd think that inevitably I'd find it to be user error. So here I found myself now having a mental battle to convince myself the compass is right despite it pointing me all over the place contrary to my absolute visual info.
By this time I'd regrouped with Billy at the bottom of the ski hill and after concluding that absolutely ...the compass is broken, period; I swapped for his. We made our way in towards 72 and as we approached the collection of ridges in the forest, his compass was apparently broken too. What the funk was going on!?! That's when it hit me ...the new winter gloves I'd picked up from Running Free have a bloody magnet in the wrist of the gloves. It's to help keep them paired when they are not being worn. Off came the left glove et VOILA!!!! ...ridgeline found ...unnecessary extra ground covered ...and extra trail broken ...but problem solved! However, this now left me racing in -20deg holding the map and compass with a bare hand. Aw well, suck it up I told myself.
Onwards we went, picking off 73 with little effort (beyond the physical) and my original plan was to use trails to 75 and after crossing over to 74, have a quick exit northwards to 76. However, the trails were a bit difficult to keep track of in the woods and finally after climbing earlier than anticipated and winding up next to the road, we simply plowed through the woods until I picked up the ridgeline that leads towards 75. A quick drop and climb and we picked up fresh snowshoe tracts. "Who the heck do these belong to?" we thought; thinking maybe Getawaystix was placing the more northern controls after the race start. Then enroute to 74 we heard the Bash and Dee chatting away and laughing. Really had no idea where'd they'd come from at the time, but wished them well as we chugged by. Finally after tagging 74, heading out towards the main trail, and having my bare hand hit the snow yet again in a faceplant, my hand could no longer take the cold. I swapped my unused left glove with Billy's. Was tight squeeze into his little delicate lady gloves, but I was determined to get my man-hand in there or chop it off ...whichever was faster.
We picked up the pace with the easy going enroute to the jump off for 76, giving ourselves the intrim goal of reaching the control before starting to see teams coming the other direction around the course. We bagged it and then some before seeing anyone ...infact it was a good distance across the top of the map to 77 before we finally saw any other competitors on the course beyond our run in with Bash/Dee. Then the floods gates opened as the teams started to pour past and we came to the realization that virtually everyone must have gone the opposite direction. Upon finally seeing Nick and Nickolay at 77, I figured either (i) they'd blown it or (ii) they had already collected the airphoto controls to the south of the start/finish and were indeed flying around the course. Knowing exactly what lay ahead of them and knowing they'd have a beaten down trail to run it on, we traded our broken trail for their's and picked up the pace ourselves as we dove into the woods towards 78.
It was a fairly uneventful return down the left hand side of the map. Mentally I kept telling myself it was a horse race to the finish and I simply couldn't see the other competing horses running next to us, but had to keep pushing. At 78 I had Billy take over the lead to push the pace and force me to move faster. Unfortunately on I took a branch in the eye and came to an abrupt stop at one point; stupid me I didn't want to stop and so with 1.5 eyes I took off again and not 20m later took a branch into the other eye. Now with two watery eyes I did stop for a moment, got frustrated with myself and finally regrouped and was off again. I was glad for the easy moving and having out the majority of the climb behind us already. The trek up to 80 was tough on the calves, but not nearly as tough as the final climb from the fairways back up to Highland Drive ...kept picturing the push to the top of K2 each SMT.
As we crossed over and started to attack the airphoto with ~24min left on the clock it was clear we were the only one's having left this to the end. All evidence of previous racer's elephant tracks were completely gone, having been filled and cover by blowing snow. So what was supposed to be our nice finishing loop became a trudge through the deep snow, post holing with every step. After tagging 62 Billy threw me the help line and towed me up the hill towards 64. Exhaustion was coming on hard and I lost track of paying attention to my navigating duties. I went into a momentary panic when I never spotted the culdisac of homes I anticipated appearing on my left at the top of the hill (apparently we'd passed them while my head was down without me noticing) ...so we continued on into vague semi-open lands until we hit a fairway and I gave my head a shake. I put things together and swung the train around back to where we'd just come and the missed control. At this point it was all or nothing as Bill and I shot southwards dedicated to all or nothing. A bit of messy navigation getting into 64; partially exhaustion and partially panic, but we were rewarded with elephant tracks out from the control to 63. Finally!!! no more trail breaking for us, but no ...our luck ran out once we emerged from the woods to the open/semi-open areas 2/3 of the way to the control. We punched and Billy chimed in "9mins!" Any other time 9min on the clock with 1k to go would be no problem ...but man was I cooked and the postholeing was driving me nuts. Once we turned onto the final fairway and could actually see the finish table 500m away the tow line went fully taught as Bill heaved me along and I kept tripping over my stupid big feet in the deep snow. With 100m to go I think I wiped out and Bill was literally dragging me to the line for a few feet. One final gasping lung and we hit the table. "That had to be enough" we told ourselves. Unfortunately I only noticed Nick on our walk back into the clubhouse and that's when I found out they did indeed clear the course and came in slightly ahead of us. Congrats Nick and Nikolay, well fought and well earned victory.
In retrospect I guess it would have been smarter to have cleared the airphoto first, thus allowing elephant tracts to build on the northern map before attacking it. But we certainly worked for our second place finish and are happy to have supplied the trails for those behind us all the way up the right hand side of the map ;) Thanks Getawaystix's and co for all your efforts. This was the first SSR I came to race ...and race we did! What a blast! Raced so hard that apparently I broke my snowshoes.
Not sure when or how this happened, but noticed it when I got home. Sucks as this was only the second run on them. Looks like a return trip to Running Free is in my near future. Maybe this was a result of Billy dragging me the final 500m; I figured he needed the extra strength training. Also once I got home I found something else; my calves were tight and so I started into them on the foam roller only to yell out a yelp when my left calf touch the roller. I rolled up my pant leg to reveal a purple and black bruise the size of a loaf of bread on my calf. I figure the only possible explanation was that for the last hour of the race the excess heel strap from my right snowshoe had come loose and was smacking my left calf with every stride. I recall it having a good sting during the race, but not enough to warrant the stoppage to clear the ice build up and get it back into the clip. Here I sit a few days later and the colour has more or less returned to my calf, but it is still swollen beyond belief.
Okay... enoughs enough... if you've made it this far, you really have a slow day at work. Once I get on a roll....
 |
We lead the charge onto the northern map, breaking trail the whole way in the deep crap and my HR strap fell so that I would now be monitoring my stomachs HR for the duration of the race. As we tagged 66 and turned to breakout onto the road I mentally scratched my head when my compass was pointing way off from the direction of the exit to the road. I let it go and we decided to gain sometime on the road run. I have to say I was surprised when we were headed NE along the road into the matrix to look back a find ourselves completely alone. In my mind during the planning stage it was a no brainer to leave the airphoto to the end to be close to the finish with some controls left if things were tight ...so it was simply a horse race around the northern part of the course which could be done either clockwise or counterclockwise. I figured we'd have another elite team for Billy to latch onto, but Billy did great job and didn't need anyone's help with his two controls. I pointed him up the ski hill and then over to 71. In the meantime I split off and broke trail into 68 and 69.
This is where it became apparent that my watch was affecting my compass. So a momentary stop to move it over to the other wrist. I remember wanting to keep moving but told myself it was worth the stoppage to aid further along in this section. Tagged 68 and used the contours to guide myself to 69 and re-tried the compass to whacky results. Found 69 buried in snow on the ground so shoved it into a y-split of the tree next to the boulder and continued up the spur to the flats. However, again my compass wanted to pull me way to the right and back down the re-entrant. Next I though oooooooh of course!!! I had a safety pin holding the strap of my thumb compass from coming loose. This must be pulling my needle; however despite removing it ...still wacky. Especially in my early AR days I recall a number of times being absolutely convinced that my compass MUST be broken. However, everytime I'd think that inevitably I'd find it to be user error. So here I found myself now having a mental battle to convince myself the compass is right despite it pointing me all over the place contrary to my absolute visual info.
By this time I'd regrouped with Billy at the bottom of the ski hill and after concluding that absolutely ...the compass is broken, period; I swapped for his. We made our way in towards 72 and as we approached the collection of ridges in the forest, his compass was apparently broken too. What the funk was going on!?! That's when it hit me ...the new winter gloves I'd picked up from Running Free have a bloody magnet in the wrist of the gloves. It's to help keep them paired when they are not being worn. Off came the left glove et VOILA!!!! ...ridgeline found ...unnecessary extra ground covered ...and extra trail broken ...but problem solved! However, this now left me racing in -20deg holding the map and compass with a bare hand. Aw well, suck it up I told myself.
Onwards we went, picking off 73 with little effort (beyond the physical) and my original plan was to use trails to 75 and after crossing over to 74, have a quick exit northwards to 76. However, the trails were a bit difficult to keep track of in the woods and finally after climbing earlier than anticipated and winding up next to the road, we simply plowed through the woods until I picked up the ridgeline that leads towards 75. A quick drop and climb and we picked up fresh snowshoe tracts. "Who the heck do these belong to?" we thought; thinking maybe Getawaystix was placing the more northern controls after the race start. Then enroute to 74 we heard the Bash and Dee chatting away and laughing. Really had no idea where'd they'd come from at the time, but wished them well as we chugged by. Finally after tagging 74, heading out towards the main trail, and having my bare hand hit the snow yet again in a faceplant, my hand could no longer take the cold. I swapped my unused left glove with Billy's. Was tight squeeze into his little delicate lady gloves, but I was determined to get my man-hand in there or chop it off ...whichever was faster.
We picked up the pace with the easy going enroute to the jump off for 76, giving ourselves the intrim goal of reaching the control before starting to see teams coming the other direction around the course. We bagged it and then some before seeing anyone ...infact it was a good distance across the top of the map to 77 before we finally saw any other competitors on the course beyond our run in with Bash/Dee. Then the floods gates opened as the teams started to pour past and we came to the realization that virtually everyone must have gone the opposite direction. Upon finally seeing Nick and Nickolay at 77, I figured either (i) they'd blown it or (ii) they had already collected the airphoto controls to the south of the start/finish and were indeed flying around the course. Knowing exactly what lay ahead of them and knowing they'd have a beaten down trail to run it on, we traded our broken trail for their's and picked up the pace ourselves as we dove into the woods towards 78.
It was a fairly uneventful return down the left hand side of the map. Mentally I kept telling myself it was a horse race to the finish and I simply couldn't see the other competing horses running next to us, but had to keep pushing. At 78 I had Billy take over the lead to push the pace and force me to move faster. Unfortunately on I took a branch in the eye and came to an abrupt stop at one point; stupid me I didn't want to stop and so with 1.5 eyes I took off again and not 20m later took a branch into the other eye. Now with two watery eyes I did stop for a moment, got frustrated with myself and finally regrouped and was off again. I was glad for the easy moving and having out the majority of the climb behind us already. The trek up to 80 was tough on the calves, but not nearly as tough as the final climb from the fairways back up to Highland Drive ...kept picturing the push to the top of K2 each SMT.
As we crossed over and started to attack the airphoto with ~24min left on the clock it was clear we were the only one's having left this to the end. All evidence of previous racer's elephant tracks were completely gone, having been filled and cover by blowing snow. So what was supposed to be our nice finishing loop became a trudge through the deep snow, post holing with every step. After tagging 62 Billy threw me the help line and towed me up the hill towards 64. Exhaustion was coming on hard and I lost track of paying attention to my navigating duties. I went into a momentary panic when I never spotted the culdisac of homes I anticipated appearing on my left at the top of the hill (apparently we'd passed them while my head was down without me noticing) ...so we continued on into vague semi-open lands until we hit a fairway and I gave my head a shake. I put things together and swung the train around back to where we'd just come and the missed control. At this point it was all or nothing as Bill and I shot southwards dedicated to all or nothing. A bit of messy navigation getting into 64; partially exhaustion and partially panic, but we were rewarded with elephant tracks out from the control to 63. Finally!!! no more trail breaking for us, but no ...our luck ran out once we emerged from the woods to the open/semi-open areas 2/3 of the way to the control. We punched and Billy chimed in "9mins!" Any other time 9min on the clock with 1k to go would be no problem ...but man was I cooked and the postholeing was driving me nuts. Once we turned onto the final fairway and could actually see the finish table 500m away the tow line went fully taught as Bill heaved me along and I kept tripping over my stupid big feet in the deep snow. With 100m to go I think I wiped out and Bill was literally dragging me to the line for a few feet. One final gasping lung and we hit the table. "That had to be enough" we told ourselves. Unfortunately I only noticed Nick on our walk back into the clubhouse and that's when I found out they did indeed clear the course and came in slightly ahead of us. Congrats Nick and Nikolay, well fought and well earned victory.
In retrospect I guess it would have been smarter to have cleared the airphoto first, thus allowing elephant tracts to build on the northern map before attacking it. But we certainly worked for our second place finish and are happy to have supplied the trails for those behind us all the way up the right hand side of the map ;) Thanks Getawaystix's and co for all your efforts. This was the first SSR I came to race ...and race we did! What a blast! Raced so hard that apparently I broke my snowshoes.
Not sure when or how this happened, but noticed it when I got home. Sucks as this was only the second run on them. Looks like a return trip to Running Free is in my near future. Maybe this was a result of Billy dragging me the final 500m; I figured he needed the extra strength training. Also once I got home I found something else; my calves were tight and so I started into them on the foam roller only to yell out a yelp when my left calf touch the roller. I rolled up my pant leg to reveal a purple and black bruise the size of a loaf of bread on my calf. I figure the only possible explanation was that for the last hour of the race the excess heel strap from my right snowshoe had come loose and was smacking my left calf with every stride. I recall it having a good sting during the race, but not enough to warrant the stoppage to clear the ice build up and get it back into the clip. Here I sit a few days later and the colour has more or less returned to my calf, but it is still swollen beyond belief.
Okay... enoughs enough... if you've made it this far, you really have a slow day at work. Once I get on a roll....
Friday Feb 18, 2011 #
Note
Turbo/Hammer - get your imovie editting on, "GHO goes to New Zealand" ...could happen:
http://www.coldestcanadian.ca/
I'm sure snotsicle could make an appearance on camera.
http://www.coldestcanadian.ca/
I'm sure snotsicle could make an appearance on camera.
Cycling - Trainer 40:00 [2]
Gentle spin to relax the wild stallions and get them settle down and rest up for tomorrow. No George Peppard viewing today; episode of Chuck instead.
Thursday Feb 17, 2011 #
5 PM
Running 1:16:23 10.64 km (7:11 / km) +128m 6:46 / km
ahr:120 max:145 shoes: IceBug Multi-Runs
TOTNT - Gentle Does It
No tempo nor speed for me today. Not too shabby a trail run loop for living in the downtown core of Canada's biggest city. The crappy snow/slush covered bike paths made the usually paved sections feel like a tough trail run. Kept it low key with Sat's race coming up. Even hoped the cemetery fence after hours (shhh) to say hi to my mum while jogging past.
Looking forward to Sat! Gonna be EPIC.
No tempo nor speed for me today. Not too shabby a trail run loop for living in the downtown core of Canada's biggest city. The crappy snow/slush covered bike paths made the usually paved sections feel like a tough trail run. Kept it low key with Sat's race coming up. Even hoped the cemetery fence after hours (shhh) to say hi to my mum while jogging past.
Looking forward to Sat! Gonna be EPIC.
Tuesday Feb 15, 2011 #
5 PM
Running intervals 1:26:47 13.15 km (6:36 / km) +60m 6:27 / km
ahr:136 max:174 shoes: IceBug Multi-Runs
TOTNT - Donatos in the park
Just last week was thinking I haven't done any Donatos in a loooong time and then saw the GHO boys post a Donatos workout. So today was the day to pay tribute to our great model turned oil-cowboy out west.
Three sets of 10x45sec w 15sec b/n
Last hard workout before Sat, but kept it to the park flats given the skating rink conditions out there.
Just last week was thinking I haven't done any Donatos in a loooong time and then saw the GHO boys post a Donatos workout. So today was the day to pay tribute to our great model turned oil-cowboy out west.
Three sets of 10x45sec w 15sec b/n
Last hard workout before Sat, but kept it to the park flats given the skating rink conditions out there.
Monday Feb 14, 2011 #
Note
(rest day)
Sunday Feb 13, 2011 #
Cycling - Trainer long 1:45:00
The A-Team - How can a movie be soooo good and soooo bad at the same time?!? Just like the tv-show ...lot's of action, lots of M-16's, and welding ...oh yes, there was welding (although gotta say a little light on the welding as compared to the series). One huge disappointment was the lack of any glass of milk being fed to BA for flying purposes.
Funny how downtown Frankfurt looks a LOT like downtown Vancouver. Really didn't think it was possible that they'd shot in the game's International Broadcast Centre (Vancouver's new convention centre) as the movie was shot before the games when the centre hadn't even opened yet. But the intersections sure looked darned close and the following establishing shot was very evidently Howe Sound.
Easy Zn 1, but wasn't sure how I was going to survive the last ten minutes, so picked it up for 5 to past the time faster and then cool down for another 5; which coordinated beautifully with the final big action scene.
Funny how downtown Frankfurt looks a LOT like downtown Vancouver. Really didn't think it was possible that they'd shot in the game's International Broadcast Centre (Vancouver's new convention centre) as the movie was shot before the games when the centre hadn't even opened yet. But the intersections sure looked darned close and the following establishing shot was very evidently Howe Sound.
Easy Zn 1, but wasn't sure how I was going to survive the last ten minutes, so picked it up for 5 to past the time faster and then cool down for another 5; which coordinated beautifully with the final big action scene.
C • A team 22
Saturday Feb 12, 2011 #
8 AM
Snowshoeing long 2:18:22 12.25 km (11:18 / km) +303m 10:03 / km
ahr:117 max:171
Wicked day out with Hammer, Trav and Trix in the DV. Awesome conditions, great company and phenomenal scenery. Topped off with a stop by Domestique and appearances by Baloney and Etoile.
I made the drive down this morning for next weekend's SSR prep and certainly was not disappointed. Sorry for those that missed out on an epic SMT.
I made the drive down this morning for next weekend's SSR prep and certainly was not disappointed. Sorry for those that missed out on an epic SMT.
Thursday Feb 10, 2011 #
5 PM
Running warm up/down 11:14 [2] 1.79 km (6:17 / km) +24m 5:53 / km
shoes: IceBug Multi-Runs
Running 26:17 [4] 5.59 km (4:42 / km) +110m 4:17 / km
shoes: IceBug Multi-Runs
TOTNT - Riverdale Rally Route
Cinched up the HR strap before leaving the house, but only realized about halfway around that I'd forgotten to turn back on the HR recorder from Tuesday's TNT ...booo. But can certainly say it felt my heart was going to come out of my chest despite the lack of speed. A good honest slog out there in the very wintery conditions.
Conditions: ...temp -20deg, overcast and mix of slogging snow, hardpacked snow and cleared (black-iced patched) sidewalk.
West Loop: 11:45 (Cm. 11:45)
East Loop: 11:43 (Cm. 23:28)
UOTV: 02:48 (Cm. 26:16)
Cinched up the HR strap before leaving the house, but only realized about halfway around that I'd forgotten to turn back on the HR recorder from Tuesday's TNT ...booo. But can certainly say it felt my heart was going to come out of my chest despite the lack of speed. A good honest slog out there in the very wintery conditions.
Conditions: ...temp -20deg, overcast and mix of slogging snow, hardpacked snow and cleared (black-iced patched) sidewalk.
West Loop: 11:45 (Cm. 11:45)
East Loop: 11:43 (Cm. 23:28)
UOTV: 02:48 (Cm. 26:16)
Running warm up/down 8:05 1.22 km (6:39 / km)
ahr:137 max:143
c/d ...turned HR recorder back on.
Unfortunately only time for a short workout tonight; would have much preferred a good 30min w/u and 20min c/d ...you do what you can do.
Unfortunately only time for a short workout tonight; would have much preferred a good 30min w/u and 20min c/d ...you do what you can do.
Wednesday Feb 9, 2011 #
Cycling - Trainer 1:02:00
TV-catchup; Chuck followed by Running Wilde
Incld. 10x1min one-leg (5 per side) w 1b/n
Incld. 10x1min one-leg (5 per side) w 1b/n
Tuesday Feb 8, 2011 #
6 PM
Running 1:16:07 9.14 km (8:20 / km) +220m 7:26 / km
shoes: IceBug Multi-Runs
TOTNT
Really didn't want to go out ...not sure if I'm extra tired these days, over stuffed from last night's BDay dinner for Venus at Splendido (holy yummmm!), or it was the thought of facing the bitter cold snap, or simply being made of chocolate. Any which way I did venture out and got it done. Time passed fairly quickly in retrospect; not the greatest workout ever but not the worst session either ...just business as usual.
Swedish Pyramid: 1-2-3-4-4-3-2-1 w 1min b/n
plus w/u, spanst, light Turbocore, and c/d
...had planned for another set of 1-2-3-4, but again "chocolate"
Also gave up on the hoisting the HR strap after the second interval and turned off monitor as data was ridiculous off the charts and felt I didn't need to monitor the beats of my gut.
Really didn't want to go out ...not sure if I'm extra tired these days, over stuffed from last night's BDay dinner for Venus at Splendido (holy yummmm!), or it was the thought of facing the bitter cold snap, or simply being made of chocolate. Any which way I did venture out and got it done. Time passed fairly quickly in retrospect; not the greatest workout ever but not the worst session either ...just business as usual.
Swedish Pyramid: 1-2-3-4-4-3-2-1 w 1min b/n
plus w/u, spanst, light Turbocore, and c/d
...had planned for another set of 1-2-3-4, but again "chocolate"
Also gave up on the hoisting the HR strap after the second interval and turned off monitor as data was ridiculous off the charts and felt I didn't need to monitor the beats of my gut.
Monday Feb 7, 2011 #
Note
(rest day)
Sunday Feb 6, 2011 #
Cycling - Trainer 1:30:00 [1]
Iron Man ...ridiculous and unbelievable character switch when Ms Potts goes from with-it super organized calm assistant to distressed female interest in the blink of an eye; but Gwenyth is certainly easy on the eyes.
Saturday Feb 5, 2011 #
8 AM
Running 2:02:22 16.35 km (7:29 / km) +368m 6:44 / km
ahr:139 max:164 shoes: IceBug Multi-Runs
...out there eating sh$t.
SMT with Turbo, NP, Trav, Super, Greta, Trix, plus post run Domestique coffee with the crew.
SMT with Turbo, NP, Trav, Super, Greta, Trix, plus post run Domestique coffee with the crew.
Friday Feb 4, 2011 #
Cycling - Trainer 45:00 [1]
Valkyrie Operations episode of Mythbusters ...there were some guns being fired and they blew something up just before the credits.
Thursday Feb 3, 2011 #
3 PM
Running 1:30:30 13.68 km (6:37 / km) +113m 6:21 / km
ahr:130 max:156 shoes: IceBug Multi-Runs
TOTNT Two Cubed
w/u
3x8min w 2 b/n
c/d
Headed up the DV bike path trails to the single tract north of Pottery. Floating everywhere in the snow that it seemed the speed remained virtually the same during the tempo work, but the HR certainly did not. Glad to have it behind me.
w/u
3x8min w 2 b/n
c/d
Headed up the DV bike path trails to the single tract north of Pottery. Floating everywhere in the snow that it seemed the speed remained virtually the same during the tempo work, but the HR certainly did not. Glad to have it behind me.
Tuesday Feb 1, 2011 #
6 PM
Running 1:19:57 11.25 km (7:06 / km) +239m 6:25 / km
ahr:134 max:190 shoes: IceBug Multi-Runs
TOTNT Base Fours
w/u
intervals 8-4-4-2-2-2-1-1-1-1
spanst + some light turbocore
c/d
w/u
intervals 8-4-4-2-2-2-1-1-1-1
spanst + some light turbocore
c/d