Training Archive: CrashIn the 31 days ending 2008-05-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| road ride 40:00 [2] | |
| easy recovery spin in prep. for tomorrow... | ||
| yoga 20:00 [1] | |
| some Namaste to get all the muscles ready to chill for a couple hours with "no country for old men" on dvd... | ||
| C • 1 | ||
| C • Great team name at the FAC... 1 | ||
Friday May 30 | ||
| MTB 2:00:00 [3] | |
| training ride with PG at Hardwood - join by Dunc and Jerome from T.O. - pouring rain made for a good test, and I learned ALOT as P. guided us around the course sessioning all the logs, rocks, and roots. I am so happy, as last week when I rode the course, I looked at alot of the giant rocks with ramps, and said 'ha! not on your life! I'll go around that for sure!' but Peter showed me how to do them, and they are now just another blip on the race course. I hope they go smoothly tomorrow! I left some flesh on the slippery boneshaker at one point, which is ironic as it has now become the easiest section...murphy's law in full force...where's the video when u need it? | ||
Thursday May 29 | ||
| MTB 1:30:00 [3] | |
| good fun fast ride with the BMBC crew etc. in Albion - good to see lots of people out tonight, with the HBCC kids out in droves. Nice fire apres with chat and grilled meaty things...oh, and some brownies too ;) | ||
Wednesday May 28 | ||
| MTB 1:15:00 [3] | |
| back to the dingle for some hill repeats - used a differnt hill this time; just in from Innis Lake - too steep, and alot of work...
10 in. wu 4x3 min. hills 15 min. tempo at 83% in Glen Haffey 25 min. road at 75% with the last 10 mins. just below | ||
| C • Back? 4 | ||
Tuesday May 27 | ||
| MTB 1:00:00 [3] | |
| fast sprint of the Dingle loop solo - trying to catch Pierre and Bruno - to no avail.... | ||
Monday May 26 | ||
| Note | |
| (rest day) | ||
| active rest day - got out for 2 good hikes during breaks in between planting an herb garden and doing the window boxes...found a new bunch of trash dumped at the Palgrave trailhead - this time I got a name from a Rona receipt!!!!! I am giddy with excitement that I may actually be able to mail back the trash that the ' Fantauzzis' from Bolton have left behind - won't that be a fun parcel he he he...:) ! | ||
| C • Well done! 16 | ||
Sunday May 25 | ||
| MTB (hills) 1:45:00 [4] | |
| major hill and speed/ effort day - took dingle out for 30 min. wu - then onto lookout hill for 2x3 min. hills max. effort - down to 120 bpm between each
- then 1x 8 min. hill threshold (ouch) into 120 bpm recovery - then 1x15 min. threshold effort on flats - centreville creek - then 1x15 min. tempo on trails then cool down at 75% through palgrave again... whew. | ||
| C • Whew is right! 3 | ||
Saturday May 24 | ||
| MTB 1:45:00 [3] | |
| int. day - 30 min wu on gravel and rail trail with 5x 8sec. max sprints in the last 10 mins (2 min rec.)
10 mins of 15 max, 15 easy; 20 mins steady 83% 10 mins again 15 sec. max, 15 easy; 20 mins again steady 83% cool down with 4x 1 min FP at 110 RPM gorgeous day to be riding - happiness abounds! | ||
| MTB 50:00 [2] | |
| pre dinner spin around the trails of Caledon East on the newly kitted big girl bike - Howard's was closed by the time we got there, so we had to settle on going to the Inn to watch the game - busy joint, and good to see it up to it's old standards (the good years that is...) mmmmm. | ||
| C • Old Standards 2 | ||
Friday May 23 | ||
| Trail run 1:15:00 [3] | |
| 20 min wu, 8x 20 sec max 10 sec easy, remainder at 80%
core and stretching followed | ||
Thursday May 22 | ||
| MTB 1:30:00 [3] | |
| hit the Palgrave trails for some pre-nav. spinning, then joined up with the CN for a fun night in the woods. I woould like to do more of this in other forests - I relied too much on my knowledge of the trails and not the map, so if I were anywhere else, I would be hopelessly lost... | ||
Wednesday May 21 | ||
| Brick 1:30:00 [3] | |
| 10 min wu to 80%
20 min bike 75% 20 min run 85% 20 min bike 75% 10 min spin down to 120 bpm 10 min core and stretch Thought I was out eary enough to be alone in the woods, but saw JW's car in the parking lot setting the course for tomorrows bike nav... early bird...:) | ||
Tuesday May 20 | ||
| swim 45:00 [2] | |
| easy long sets at the wellness - 250 wu, 1K, 250 cool down - stoked to have my own lane on an otherwise busy morning! saw guitarman there cooling off after a workout... gotta set up those harmonica lessons... | ||
| Core and Stability 20:00 [1] | |
| some new core work for added interest to the daily routine. | ||
| MTB 1:30:00 [3] | |
| tues PM dingle with Al - the rest of the crew were oddly missing? Good fire and convo. after, but no movies yet...next week? | ||
| C • "Filmed by Bike" short film festival 3 | ||
Monday May 19 | ||
| MTB 2:00:00 [3] | |
| fast solo push through Palgrave and through Albion - i did it all, and it was so great to see tonnes of people out what was a pretty chilly day. I had come home early this morning from the North - intended to do Buckwallow, but the snow forced me to head south prematurely...good ride. | ||
Saturday May 17 | ||
| MTB 2:00:00 [3] | |
| hit Hardwood on the way North to do the Canada Cup course - of course the sky open up and dumped just as I pulled in, so this was a very wet ride - did 1 hr. of gravel road and the east side of the road - then did some pre riding of the CC course for the last hour. It is a pretty fun course; lots of wet roots...yay! | ||
Friday May 16 | ||
| Trail run 1:00:00 [3] | |
| palgrave east and west - faster paced; felt pretty good but kinda sluggish | ||
Thursday May 15 | ||
| MTB 1:30:00 [3] | |
| started in palgrave with 20 min. wu including 5x8 sec sprints with 2 min. between
main = 2x 5 mins. as 15 secs max. 15 easy with 10 mins. at 85% after each cool down remainder at 75-80% - down to albion hills and through the east and north sections - not a big turnout from bmbc, but the hbcc kids were out in full force! | ||
Tuesday May 13 | ||
| MTB 1:00:00 [2] | |
| fun recovery (still...) spin through Palgrave with BMBC crowd. | ||
| C • Where are you? 5 | ||
Monday May 12 | ||
| Trail run 30:00 [2] | |
| easy run through palgrave to work out da kinks | ||
| MTB 45:00 [2] | |
| easy spin on the big girl bike through palgrave with Jimbo and Droo - lots of action on the trails...must be spring! | ||
Sunday May 11 | ||
| Hiking 1:00:00 [1] | |
| cruising around the Ocup course chasing and cheering on friends in the 11:30 race - beeeooty day to be out there - a little sad that I couldn't race, but yesterday made up for it in spades! | ||
Saturday May 10 | ||
| Note | |
| Storm the Trent | ||
| Adventure Race race 9:30:00 [4] | |
| OK...so this was a little long, and really challenging, but also alot, alot, alot of fun. We didn't have a perfect race, but we worked really well as a team, and all physically held up really well. After the pressure was off, we just enjoyed the day. My teammates were excellent company to spend a day in the woods with! Awesome race; excellent organization, and lots of friendly faces made this event so worthwhile - I'll be back to try again next year!! | ||
| C • pics 2 | ||
Friday May 9 | ||
| MTB 30:00 [2] | |
| easy spinning before Sat. fun and games... | ||
Thursday May 8 | ||
| Brick 1:45:00 [3] | |
| warm up 15 min run with drills 75%
30 mins. run 80% 30 min. cycle offroad 80% 30 min. run offroad 85% | ||
| MTB 1:00:00 [2] | |
| Easy ride around the Ocup course at albion with a big group of folks - I cut it short and easy to rest-up - the others carried on to finish the light... | ||
Tuesday May 6 | ||
| swim 40:00 [3] | |
| 250m wu mix
4x250m at pace with 1 min. between 250 cd. mix | ||
| MTB 2:40:00 [3] | |
| hills : 20 min wu to 75%
2x3min hills max. threshold effort 2x8 mins. hills at max 1x15 min treshold on trail then met group for fast ride of Palgrave out and then back again... | ||
Monday May 5 | ||
| strength 45:00 [3] | |
| 15 min wu w/ active flx
20 mins. max effort, no pause, sets of 5 pullups, 10 pushups, 15 air squats - got in 26 sets - ouch cool down and stretch with a bit of core | ||
| paddle 1:10:00 [2] | |
| windy paddle on Island Lake with Dunc | ||
Sunday May 4 | ||
| MTB 2:10:00 [3] | |
| first hour with RB in Palgrave, then down to Albion for some trails, some Ocup scouting, the Kona Demo day, and the Caledon picnic. Test rode the new '08 Coiler Delux - want want want...and also a 29er just for kix. | ||
| Trail run 35:00 [3] | |
| apres trail run with the pooch to stretch out the legs - my back is a little pained from yesterday's spill - good thing I have a pain appt. tomorrow aft.! | ||
Saturday May 3 | ||
| Core and Stability 40:00 [1] | |
| hard core plus stretching it out | ||
| MTB 1:30:00 [2] | |
| cruisey solo spin through Pgrave etc. with the big bike - got my first header out of the way, as I had accidentally let some lube drop onto my rear rotor, rendering it fairly useless when it was needed most down a steep curving trail - new pedals were set too tight, so I just toppled over, and then down the hill - ouch. | ||
Friday May 2 | ||
| Note | |
| This AM news reports Cougars in the Hockley Valley/Simcoe forest area...they ARE out there!! | ||
| C • Aacckk! 2 | ||
| Note | |
| (rest day) | ||
| very busy day with work, then getting a slide show ready for my bro's big 40 whoo ha in TO. Black tie meant that I had to do hair, makeup, and all those girlie things...workout -smerkout ;) | ||
| C • How was the party? 2 | ||
Thursday May 1 | ||
| Trail run 1:00:00 [3] | |
| fun run with pooch in Palgrave East and West - working on my rotation and keeping the hips loose and fluid....feels funny! | ||