Saturday Jun 30 |
 | MTB 2:00:00 [3] | |
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| Buckwallow pre ride - got a few laps in - pretty dry in there so I hope for some rain before sunday... |
Friday Jun 29 |
| road ride 45:00 [2] | |
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| easy recovery ride - checked out the site hoping for a sense of finality, but it did not come.. at least the cops are gone. |
Thursday Jun 28 |
| road run (and trail) 30:00 [3] | |
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| warm up before threshold |
| road run (threshold) 40:00 [4] | |
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| 4x6mins. threshold bursts with 2 mins. between run home - avoiding the scene...but found myself continually scanning the ditch |
| MTB 1:10:00 [3] | |
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| fun spin through Albion with the crew - great to be out with people and get away from the busy woods at home...felt pretty flowy, but legs a little tired. |
Wednesday Jun 27 |
| road ride 1:00:00 [2] | |
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| spin under 75% over to Palgrave, through Cedar miIlls...hot day out there...had to sneak past the poilice barracade...missed the AM Albion ride cuz yesterdays excitment meant that I had to get cookin' early... |
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| C • We Missed You! 1 |
| road ride 1:00:00 [4] | |
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| second half of ride from cedar mills to caledon east and home and around incorporating 3x 15 mins. at 85% with 2 mins between and 10 min cooldown spin back home. |
Tuesday Jun 26 |
| Trail run 53:00 [3] | |
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| early am run to beat the heat - ended with a bang...more details eventually, but suffice it to say that I was to follow the run with a core workout, into a road spin...had to sacrifice the day to a higher power... |
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| C • Cupcake Delivery 3 |
| MTB 1:00:00 [3] | |
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| angst ditching zen ride through Mono Cliffs as the regular tues. pm palgrave ride had to be re routed...still feel the angst... |
Monday Jun 25 |
| swim 45:00 [3] | |
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| 200 wu, 300-400-300, 200 cd |
Sunday Jun 24 |
| MTB race 53:00 [5] | |
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| so wanted to break 50 mins. for this last 6 AM lap, but had just woken up and was feeling a little fuzzy - still gave it as much as I could and was happy to finish - still on the pythons. I think we finished 33rd - and we all felt good about this cuz many people didn't ride the night; we had to pull in some pinch hitters, and 5 of our 10 were new! Great weekend, good people, and fun jam sessions around the fire led by Guitarman and Mr. Chris. Great to see the Treehuggers and may familiar faces from races gone by - always good social time! |
Saturday Jun 23 |
| Note | |
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| Summer Solstice 24hr. |
| MTB warm up/down 40:00 [2] | |
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| good spin before the first lap, 10 mins. cool down after |
| MTB race 57:00 [5] | |
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| great way to start the race - put on skinny new tires, then lower the air pressure a bit, then flat out in the first third of the first lap...arrgh!!!!! Got the flat (rear) fixed quickly, and continued on - gotta say I impressed myself still getting in under the hour. Despit the weak rubber, these tires were FAST rollers!! |
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| C • Fast! 3 |
| MTB race 55:00 [5] | |
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| got a 1 am night lap in and managed to shave off a couple minutes from the flat-tire lap - I felt really good out there and the Jet lights are amazing at lighting up the trail - noticed how people see the light coming from a KM away, and pull over early to let me pass - nice feature ;) - switched back to the heavier Pythons for this lap... |
Friday Jun 22 |
| MTB 1:00:00 [2] | |
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| rode down and through albion to check out the new tire/wheel combo - checked out the campsite and paid ode to the angry tiki gods.... |
Thursday Jun 21 |
| MTB 1:00:00 [3] | |
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| evening ride with bmbc on the solstice course - was playing around with new wheels and tires for my bike, but ran into some problems, so as time was ticking, I shot home and got Jake...did the course with next to no problems on it, and kept up to the speedies fine - course is like a highway! after fire and Jiffy to celebrate the solstice - what a night! |
Wednesday Jun 20 |
| MTB 1:00:00 [3] | |
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| albion hills with the wed. am crew - we were out for about 1.5 hrs....but I'm not sure how long we rode - fun ride with good company and a chance to preview the solstice course...will be fast, fast, fast! |
Tuesday Jun 19 |
| Trail run 1:00:00 [3] | |
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| run to albion to do the north east and home - felt pretty sprightly! |
| MTB 1:00:00 [3] | |
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| mono cliffs fast paced spin through fun rolling singletrack |
Sunday Jun 17 |
| Note | |
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| Canada Cup Hardwood |
| MTB warm up/down 55:00 [3] | |
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| 40 min warm up - 20 mins. easy spin - 5 mins. 1 min max, 2 mins. 88%, 3 mins. recovery x 2, spin 'till start - then 15 mins. spin down after - should have done more after... |
| MTB race 1:44:00 [5]26 km (4:00 / km) | |
| ahr:177 max:189 |
| another tough day for Crash - did not feel up to snuff in the heat of the day - I used to love the heat, but seems I find it very difficult now...2 races in a row of feeling less than snappy. It was a good course - challenging and dusty - all in all no major probs., but I found it difficult to push myself. I am going to have to find a way to shake myself out of this funk. It did not help that my front brake caliper had frozen shut on the right side, causing much wheel drag and resistance...and the gears konked out in the third lap making for a very grindy noisy ride...on the positive side (just when u though I was a total whiner...) I placed 2nd - got my award from Gary himself - and got my photo with him, annnnnd got him to sign my award plaque! I am soooo star struck! |
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| C • Toughing It Out 4 |
| Note | |
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| the Chinese Nat'l team members were AMAZING...took the top three spots and held average speeds around 21KMPH for the 36 KM course - all while wearing long sleeve red and yellow skin suits and riding matching Specialized hardtails - jazzy and very inspiring - look for them at the top in 2008. |
Saturday Jun 16 |
| road ride 50:00 [2] | |
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| easy spin to loosen up for tomorrow - followed up with 15 mins. of yoga... |
Friday Jun 15 |
| MTB 1:20:00 [3] | |
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| took a couple laps to preride the canada cup course for sunday - feel kinda ify about this one - I like the course, but I'm not sure it likes me...must think positive thoughts! There will be 3 women from the Chinese Nat'l Team racing on Sunday as well, so it will be great to see them getting ready for 2008! |
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| C • Good luck Sunday 3 |
Thursday Jun 14 |
| MTB 1:00:00 [3] | |
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| met up with bmbc for a pre nightride ride... |
| MTB 1:00:00 [3] | |
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| met up with bash, bent, smash, al and guitarman for a fun night lap - lighting up the forest is awesome!! |
Wednesday Jun 13 |
| MTB 2:00:00 [2] | |
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| fun ride with Bash, Bent, Guitar Man, Ross and Stan through Albion Hills - pre heat alert! Nice morning to be in there - many photo ops. and video footage to follow from Bent.... |
| MTB 1:00:00 [4] | |
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| after Albion - intervals of 10-20-10 mins. with 3 mins between - done at 75-90% - 10 min. intervals done as 30 secs. max., 30 secs easy. Getting MUCH hotter... |
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| C • Ohhh 4 |
Tuesday Jun 12 |
| MTB 1:40:00 [3] | |
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| solo journey through palgrave's three sections before heading up to do the dingle...met the 4 mouseketeers part way up and convinced them to come for a fire after. |
Monday Jun 11 |
| road ride 1:50:00 [3] | |
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| spin to Cal. East - Hwy 10 - back. |
Sunday Jun 10 |
| swim 30:00 [3] | |
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| My first open water in the wet suit and it was still freezing!!! Managed a good effort around the island, but had to turn around as my toes were frozen, and the amount of pollen coating the water got to my throat - spent the rest of the afternoon rowing leisurely in the skull to check out what's new on the lake. |
Saturday Jun 9 |
| MTB 3:00:00 [3] | |
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| awesome epic spin around 3 Stage with the BMBC - I LOVE these trails and have vowed to do some at least once a week until my technical riding gets up to snuff...perfect weather = good group of 9 riders, and no huge mishaps - fantastic! We were out fo4.25 hours, but only 3 were riding - the rest was breathing heavily after long climbs up to the top... |
Friday Jun 8 |
| swim 45:00 [3] | |
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| 100wu
500x2 with 1 min. between
400x1 , and 200 cool down |
Thursday Jun 7 |
| Trail run 1:15:00 [3] | |
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| met the group ay Albion, and as they headed out for a ride, I went the other way for a run - did an old summer solstice route - scared a tonne 'o geese, and they scard me, plus one beaver...nice night!! |
Wednesday Jun 6 |
| MTB 1:40:00 [4] | |
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| 15 mins 75-80% on gravel
2x15 mins. at 85-90% in 2 higher gear than comfy
1x30 mins. offroad at 80-85% - in Palgrave
5 mins. between each at 70%
spin home... |
| Note | |
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| couldn't make the AM rie in Albion cuz my bike was alittle broken after the Tues. PM incedent...got it to the shop, and it is right as rain now...next Wed. for sure! |
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| C • Yay! 4 |
Tuesday Jun 5 |
| Trail run 35:00 [2] | |
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| cooollldd and rainy run through the woods to Bash and Bents with the sacred aioli in hand - passed it off, and carried on through the forest to duffys again, down the road a bit then back home...brrrrr... |
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| C • Thank You! 1 |
| MTB 1:20:00 [3] | |
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| Palgrave trails and spin down to albion B4 race and after ... |
| MTB race 40:00 [4] | |
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| got 2 and a bit laps in - pulled up cuz my shfter was busted after an incedent at the start - I was wiped out but a weaving small child and then run over by a fellow Caledon rider - good 14" tire mark across my back - eeouch!! |
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| C • You don't have to earn your AP name 2 |
Monday Jun 4 |
| swim 45:00 [3] | |
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| 400wu, 2x300 moderate w/ 1 min. betwen, 300CD = 1300m. |
| MTB 40:00 [2] | |
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| trying out some new bits on the MTB - took it into palgrave, reddington, albion ...think i know what needs to change...anyone got a neutral 110-110mm thompson stem?? |
Sunday Jun 3 |
| Note | |
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| Ocup 3 Boler Mtn. |
| MTB warm up/down 50:00 [3] | |
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| 15 mins. <70%
5 mins. 75%
5 mins. of 30 max. 30 easy
5 mins. 75%
5 mins. 30 max. 30 easy
spin 'till start |
| MTB race 1:25:00 [5] | |
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| this one kicked my butt...felt pretty gross all AM, and then bonked on the first lap as I fought to get ahead after a rough start - just tried to keep spinning but felt totally empty; dehydrated; gross...let 2nd get by me and ended up a distant third - man, I am whoped...arrggh - I think I just didn't get refilled after yesterday's heat. Live and learn. |
| MTB warm up/down 15:00 [1] | |
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| steady spin down - heart rate still flying - going to try to lose the caffine habit... |
Saturday Jun 2 |
| MTB 2:00:00 [3] | |
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| had to work most of the day, so I didn't get to London to preride - instead headed to dufferin for a good ride with the crew - toooo hot though - felt like I was wearing a soaked bathing suit by the end. Dehydration anyone?? |
Friday Jun 1 |
| Note | |
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| rest day - tonnes o cooking... |