Thursday Nov 29 |
 | yoga 30:00 [1] | |
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| namaste 1 and part 2 |
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| C • Hey is palgrave/albion stil... 2 |
| Hiking (with poles/jog) 1:00:00 [2] | |
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| night pole hike through Palgrave east and west - tried to get the HR up with the poles and save a tired knee |
| XC Ski 1:00:00 [3] | |
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| after the hike, up to the Valley for a fast ski with Al, Jeff, and Duncan - very late start, but good night to be out - lots of snow up there! |
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| C • Where do you ski in the Valley? 3 |
Wednesday Nov 28 |
| indoor spin (with circuit) 1:00:00 [3] | |
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| circuit between intervals = 20 pushups, 20 crunches,legs up, 20 step-ups
Intervals = 15 min 100rpm to 70% , 10 min. 70% 95 rpm, 10 min. 75% 95 rpm, 5 min. 83% 95 rpm, 10 mins. easy.
stretched it out at the end |
Tuesday Nov 27 |
| XC Ski 50:00 [2] | |
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| cold and windy ski - a day of gently falling snow brought a good cover - seems to be here for awhile! |
Monday Nov 26 |
| yoga 1:00:00 [1] | |
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| power yog. for end. athl. plus Namaste ep. 11. |
| Hiking 50:00 [2] | |
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| tour de cold creek with fuzzy and pickles...still snowy. |
Sunday Nov 25 |
| XC Ski 50:00 [2] | |
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| AM ski with fuzzy and pickles - wanted to get out before the melt, and was rewarded by more great snow! too bad it's on it's way out... |
| XC Ski 1:30:00 [2] | |
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| PM ski out of Palgrave east with BMBC folk - beautiful night, and the snow has held up! The cooler night air has firmed up the slushy stuff, so conditions are fast. A flask of fireball and a next-to-full orange moon makes an excellent night! Played on the Red Dog backwards - much excitement - bushwacking, and then home to apres at the Bull... |
Saturday Nov 24 |
| MTB 2:00:00 [3] | |
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| wintery ride in Ganaraska - we headed here to meet some new friends, and have a good, hard ride through the snow! Deep at spots and packed at spots - still beautiful all around - brrrr... |
Friday Nov 23 |
| yoga 45:00 [1] | |
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| early am namaste 9&10 - shoulders verrryyy stiff...argh. |
Thursday Nov 22 |
| XC Ski 50:00 [2] | |
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| yippie!!!!!!!! so much snow that I decided to wait for the snowplow before heading out to work this AM - got in a great tour of Palgrave East and some West - found Bent's commute route! He musta been out early...
Broke a ski pole halfway as i banged snow off many bent over trees - worth it though cuz the trees were about to snap under the weight. I love when winter comes all at once - for anyone interested, tonight's MTB ride in albion will be a ski instead - 6:30 and 7:00PM at the water fountain parking lot! Bring on the fluffy stuff!!! |
| XC Ski 1:10:00 [3] | |
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| couldn't resist another turn in this great snow, so i hooked up with Ries and Duncan for a tour of Albion Hills - perfect night with almost full moon, so no headlights were needed! Did some fun stuff in the singletrack too - so different than on the bike! |
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| C • Fun! 4 |
Wednesday Nov 21 |
| Core and Stability (ball and free weights) 40:00 [2] | |
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| I chickened out on an early AM run with bash due to pouring cold rain, and my soft post-season brain, sooo....got the weights out for a session on the ball - total body, fairly gentle, with lots of core - felt good to mix it up a little.
Doc. checked out my knee and has me in for ultrasound tomorrow - MRI to follow... |
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| C • Indoor workout 1 |
Tuesday Nov 20 |
| Trail run 40:00 [2] | |
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| esay run again with fuzzy and pickles in palgrave west and wheelies...hunting cougars to no avail. Knee is not too bad, but the other knee has some pain - probably due to all the compensation over the past 2 wks. Ugh... |
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| C • Other knee 1 |
| yoga 30:00 [1] | |
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| Namaste 5 |
| MTB 1:10:00 [3] | |
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| good spin around Palgrave with BMBC crew - knee felt up to the task and I rode the lighter bike, so was able to keep up! Yay! tomorrow I head to the doctor to see what's really going on... |
Monday Nov 19 |
| Note | |
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| Sooo...I'm back! I have decided to join the Attackpoint world again - have been missing my daily log, but I needed to decompress a little and think about the events of late!
I will sum up by saying that Ironman happened a couple weeks ago - what a journey! I have never known such pain, as many of you know the story, but I can say that the outcome far outweighs the anguish. I find it amazing what we are all capable of in times of stress, and even injury. I am pleased with the way I pulled through, although not ideal, but am pretty sure that Ironman is not for me. I have decided to look towards Xterra racing next year, avoiding pavement altogether! Ouch...
After Ironman I zipped down to Moab for the week for a little R&R. Although my face looked like mince and my knee was fairly immobibe, I forced myself to ride - it is Moab after all! I think not giving the knee a chance to feel the pain kept it sorta limber - limber enough to decend from 10, 000ft. of Porcupine and climb the canyons all over Moab - always a dream trip! (next year 3 weeks!!!)
Since my return home, I have been working on recovery - hiking with the dogs, short spins on the MTB thorugh Palgrave, yoga, bla bla bla...missed the WOW cuz my knee has become quite sore - awaiting MRI to find out the real damage...so I am spending alot of time thinking about next year. I signed up for Crank the Shield; will do the 8hr. solos, the OCups, and a couple Xterras if they are closer to home (NY) I will run Boston again if the knee is good, and hopefully do some trail races too. I have yet to formulate a complete plan, so will continue to ponder and reflect!
Wow, I have never been so wordy - is this a sign of things to come???
gotta go... |
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| C • Welcome Back! 4 |
| Trail run 35:00 [2] | |
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| EASY run with fuzzy and pickles in Palgrave - I ws inspired (and jealous!) as Bash popped by looking so healthy and fit - I had to test the knee and see if I could run too!! I am OK for a light run; pain is slight, but the wound makes it hard to bend properly, and then there is the stinging as it gets hot...ah well, soon to come! I did have to walk down the hills - probably more self preservation than anything, but just to be safe... |
| yoga 30:00 [1] | |
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| Namaste ep. 4 |
Sunday Nov 18 |
| Note | |
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| Winter WOW MTB. race - Mansfield |
Saturday Nov 3 |
| Note | |
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| Ironman Florida |
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| C • ironman 4 |