In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mountain bike||5|| 6:05:50|| 50.88||(7:11)|| 81.88||(4:28)|| 673|
| ||weight training||4|| 2:50:00|
| ||flexibility||7|| 2:14:00|
| ||Total||16|| 11:09:50|| 50.88|| 81.88|| 673|
weight training 41:00 
Day 2 soloflex and free weights
weight training 43:00 
Day 1 soloflex and free weights
Mountain bike warm up/down (FatBoy ) 1:02:00  18.8 km (3:18 / km) +110m 3:12 / km
Commute check - 8:30 Green Lane traffic
Much lighter than 7:30am. I guess everyone streaming to the 400 and 404 was gone.
There was a good bit of fog along the river. Mid 20s and very wet yesterday to single digits this morning will do that. 9C for the ride, but bright sun.
I neglected to note after the MTB-O this weekend that I concluded that QR codes wouldn't be particularly good for that type of event. When I looked into them a few years ago it seemed natural to have a bunch permanently mounted that you could compose a course from. While that could still be fun, having to scan the code with your phone at each check point isn't something I would want to do while riding a bike.
Mountain bike warm up/down (Stumpjumper) 1:05:00  18.7 km (3:29 / km) +94m 3:23 / km
ahr:122 shoes: Specialized Comp mountain
J asked me to check Green Lane traffic for an 8 am and 9 am start before she committed to riding to them on a weekday. I targeted hitting Green Lane at 7:30 and got there just as the 7:30 train arrived. This collected quite a lineup a good 150m long, but once that cleared the traffic thinned out some - but never enough to make a U turn without going to the lights into the theatre. Lots of dump trucks.
I thought of riding in the woods for a while and coming back to check the 8:30 traffic, but Mrs. has been planning to ride the changing leaves today for about three weeks. We'll head to Tottenham for about 11am, then pop into Albion for her to try the short course from the weekend. Beyond that will depend on how the weather looks. She wants to ride for a couple of hours.
Mountain bike (Stumpjumper) 2:12:00  29.7 km (4:27 / km) +226m 4:17 / km
ahr:129 max:172 shoes: Specialized Comp mountain
Colour chase with Mrs.
Took the Caledon Trail into the wind to Albion Hills entering at Patterson. We went in via the single track which I thought would hook up with the red trail pretty quickly. Not quickly enough for me to get banished from *most* Albion single track.
We then followed the red trail to the chalet. It was a bit hillier than Mrs. was keen on for a bit but smoothed out nicely. The sewage was being swapped out so the chalet bathrooms were closed - a brief disappointment before I found an alternative at a nearby campsite.
We then start the short course from the weekend. I paused my timer to go over navigation with Mrs. who doesn't like maps and really wanted a compass. She quite liked the ride on this course, but opted to take the road back to the Caledon Trail. This did mean a long climb up Hwy 50.
It felt like a storm might come in so she punched out a brisk pace with the tailwind back to the car.
Driving home, my right Achilles was quite uncomfortable. I might have to rest it a bit.
weight training 42:00 
Day 3 soloflex
dips and pull ups were quite strong this morning - even the overhanded pull ups weren't bad
Mountain bike race (FatBoy) 1:17:50 10.68 km (7:17 / km) +138m 6:51 / km
STARS MTB-O short course.
19 1/2 year ahead of my schedule for starting to race, I tagged onto this because I think it is a good event that deserves increasing attendance - that and Bash had things under control so didn't need any extra help.
My plan was to take a fairly relaxed approach and focus on accurate navigation. The plan was to take the time at each check point to pick a route to the next one until I was finished. Without a compass I tried to get my bearings using the big trail map at the Chalet as reference once we got the race map - North was a bit different than my instinct wanted to believe.
CP 1&2 were straight forward being on trails I remembered from testing the novice course two years ago.
CP3 was a big error and where I think I lost most of my time. I clicked a lap on my Garmin at each check point so I could look at where the flaws were later, and so I could see the CP-CP distance in lieu of a bike computer (I stayed on a screen showing temp, heart rate, heart zone, speed, distance in lap and an 8 point pseudo compass). I missed the small trail to the left from red to greed. Not a problem because I could go the long way around on green and catch the other end of the little trail. I stopped where I thought the CP should be, but didn't see it. I then raced around the area like a bit of a fool until I picked up the flag exactly where I had originally expected it. So two lessons:
1) not all trail entrances look the same - some aren't traveled as much so don't have that tell-tale worn to the ground path
2) trust yourself and look *carefully* before going off plan
I did pick up the trail easily when picking up the CP after the race and the flag was very visible coming at it on the right trail.
The rest was pretty uneventful. I crossed paths with a fair number of rides, mostly going in a different direction than I was, but didn't second guess my plan. I paused at the bigger intersections to make sure I was where I thought I was before moving on. I generally picked a route that I felt was least subject to error without going a long way out of the way. I paused a couple of times to help people identify where they were on the map. I guess I looked like I knew what I was doing.
I was under an hour at CP11, so figured I might as well pick up the two bonus CP and stretch the ride out a bit.
Great event. It was nice that the rain settled down for the bulk of the actual race time.
At the pub I asked a group of guys if they were dirty bikers - they were so I sat with them for a bit. Turns out they had been riding Palgrave so I made sure they knew they could have been racing. A couple of them seemed keen on it based on having done some orienteering in school. Their families needed the seat I had taken so I headed home to elevate my leg (it finally clicked in that I had been about 4 hours standing, walking or riding a traditional bike and was likely to sag if I didn't).
I am now in the market for a good compass. My last one was military and worked a charm snowshoes across woods and fields in the north. Recommendations most welcome.
Mountain bike (FatBoy) 29:00  4.0 km (7:15 / km) +105m 6:25 / km
Post race roaming.
Part 1: 'Bent wondered how the fattie would handle the trail around long course CP14, so I headed out that way and rode a bit of single track. I should have just sent him out so he could compare the tire grip to the Kodiak. After this much time upright the climbing on muddy trail with big wet roots was demanding, but most of that I attribute to by diminished vascular capacity. I did get a bit of rear wheel slip, but I'm pretty sure a lower tire pressure would have addressed that. I was running 7 psi, which was perfect for my course. I think that 5 psi would have been right for the long course.
Part 2: collecting a few checkpoints south and east of start-finish.
weight training 44:00 
Day 2 soloflex and free weights.
Beautiful morning for a dawn ride, but my Achilles is feeling the stress. Rode Js new bike home from the shop and did a 6+ km colour walk with an old friend and her dog in addition to the logged activity.
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