Training Archive: CrashIn the 31 days ending 2008-07-31:
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| 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 | S | M | T | W | H | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| MTB 1:30:00 [3] | |
| Albion night ride with bmbc crew - rain seems to have given a pretty good punch to some of the trails :( | ||
Wednesday Jul 30 | ||
| road run (and trail) 50:00 [3] | |
| warm up 20 min on trail - then 5 K TT on road - got a little faster @ 24:25 in the pouring rain ; felt it could have been faster - cool down run on trail as well... | ||
| swim 50:00 [3] | |
| 2 good laps of Hunter's with the crew | ||
Tuesday Jul 29 | ||
| MTB 2:30:00 [3] | |
| Geat hot night in the woods and on the raods - 1st 20 min. wu on gravel - then 5x10 mins. of a trail/gravel loop at 85-88%
Then I hooked up with the Tues. PM crew for a spin through palgrave - so glad the singletrack all remains open! | ||
Monday Jul 28 | ||
| swim 50:00 [3] | |
| two good laps of hunter's plus treading - with linda, don, and scooby - water is sooo warm... | ||
Sunday Jul 27 | ||
| MTB 3:00:00 [3] | |
| nice aero. paced ride, and finally, no rain! 1 hour on gravel/rail trail to Caledon East and back, 65-75%, 1 hour offroad in Albion 70-80% - soooooooo busy in there today; people picnic-ing everywhere, all over the trails - some near misses as I came around corners to find whole families littered across the trails with baskets, toys, animals, children; whew...last hour back to gravel and rail trail to Tottenham and home. | ||
Saturday Jul 26 | ||
| MTB 2:00:00 [4] | |
| Time trial work on Salty - 20 min. wu to 80%, 4x15 mins. TT offroad - pushing further each lap - 4 mins. between easy. cool down, follwed by 15 mins. east trail run.
Got halfway through the third lap when the skies opened up, and I got soaked, hailed upon, and terrified by thunder - sooooo much rain, I don't think I will ever dry out; at least it cooled me off! Ran into a couple Misfits in there too, and they were as scared as I was!! | ||
Friday Jul 25 | ||
| swim 30:00 [2] | |
| a lap of Hunter's with Arch and Dunc - working on the TI | ||
| Hiking 45:00 [2] | |
| a much needed hike with the poochx3 to loosen everything up before what I hope will be a big weekend of good training. | ||
Thursday Jul 24 | ||
| MTB 1:50:00 [4] | |
| intervals on gravel and trails - threshold
20 min wu to 80% 5x10 mins. 85-88% with 3 mins between at easy pace 1x 15 min. offroad TT max. cool down home | ||
| MTB 1:00:00 [3] | |
| fun night spin with rocky, scooby, and arch - found soo and rich in the woods too - after, found Dunc at the cars for a quick bev. and snack - turned into a gorgeous night! (great for sleeping ;) | ||
Wednesday Jul 23 | ||
| road run 45:00 [3] | |
| nice and wet - 10 min. wu with drills
5K tt - not nearly as fast as I had hoped - 26 min. cool down - back/hams tight | ||
Tuesday Jul 22 | ||
| Trail run 35:00 [3] | |
| AM tabata after thumbs of steel | ||
| road ride 1:20:00 [4] | |
| threshold work east of Palgrave
15 wu to 80% 3x15 at 85-88% last one as TT 90-95% 3 mins between, cool down home <75% | ||
Monday Jul 21 | ||
| Hiking 1:00:00 [1] | |
| checking out the Palgrave closures wit da pooches...no changes
This weekend's efforts have yanked my back a bit, so it's off to see our friendly neighbourhood chiro in the AM! yikes ;) | ||
| yoga 40:00 [1] | |
| mega yoga work trying to re-align everything - will take a week of this I'm afraid.... | ||
Sunday Jul 20 | ||
| Note | |
| Xterra Ravenna OH | ||
| Offroad Tri race 1:59:00 [5] | |
| what a work day! another wicked race - very challenging but awesome. Bigger field than last race, and alot of tough competition. Started with a much inproved .8 K swim over the last - first woman out of the water, and passed alot of men too even though the women started 5 mins. back. (guess the TI coaching helped - but I felt pretty smooth) Onto the bike for 19K - I knew I had to make fast work of the course cuz my run is not so strong. Stormed through to 17th position in the T2 (exstatic to still be first female, but even more exstatic knowing that we started 5 mins behind the men, so I was definitely closing the gap) The run was ony 8K, but soooo TOUGH today. Great swirling up and down singletrack course. Felt stronger than the last race, but still pooped. Kept the motor ticking over, but let a couple male track-stars pass me - crossed the line with a big smile, and what little energy I had left (none...all left on course in today's heat) in 15th place, first woman overall. Got a groovy top 20 medal, and big trophy, and a bottle of Fat Tire Ale to reward the efforts! Awesome race, and agian, awesome people/organizers/course/everything...
Been thinking I would like to get Xterra back to Canada, and set one up in Albion or Kelso - talked to the Xterra embassador at the race, and we are getting the ball rolling!!!! Yay!!!! Any volunteers?? ;) | ||
| C • Awesome!! 4 | ||
| warm up/down 20:00 [2] | |
| pre race run and brief swim | ||
Saturday Jul 19 | ||
| MTB 1:45:00 [3] | |
| Warm up and pre ride of the Ravennah course - longer and physically tougher than the last - hot hot sifeling heat too...whew. Great trails down there - tonnes of flowing, undulating, rooty and rocky singletrack. For a change, this course is pretty much all 19K of singletrack. Some fun stunts and bridges and 2 water crossings...and black snakes - lots of 'em...:) | ||
Friday Jul 18 | ||
| Trail run 30:00 [3] | |
| early AM tabata | ||
| road ride 20:00 [3] | |
| quick transition to the bike for some max. 1 min. sets | ||
| yoga 20:00 [1] | |
| followed by a good stretch... | ||
Thursday Jul 17 | ||
| Trail run 1:15:00 [3] | |
| headed to albion with skye to hook up with rocky and slowrunner et al...they started at 6:30 and were doing 24K, but I just wanted to do a bit (!) (hardcore ladies)....got to the lot and was ready to page rocky on her cell when I noticed I did not have her cell number :( didn't want to disturb her men at home, so I ran off to find them in the woods...headed into the north section - no luck - got to the turkey run - no luck - hit the rail trail for a quick 5K of speed, and then back into the forest to continue the hunt...of course, no luck. Had to stop at every puddle for Skye to swim cuz it was sooo hot. Made it back to the parking lots just as Rocky, Slowrunner and Scooby were coming in to refuel - so I kinda caught them...kinda.
Good fire after and some new friends too. Love thursdays!! | ||
Wednesday Jul 16 | ||
| MTB 1:50:00 [4] | |
| 25 min. wu in end. 75% on gravel road
3x 15 mins. 85-88% on gravel 1x 15 mins race pace offroad albion nor. est. 3 mins. betw. each cool down remainder to 70% | ||
| swim 45:00 [2] | |
| couple laps of hunters Lake with arch and clive | ||
Tuesday Jul 15 | ||
| swim 1:20:00 [2] | |
| made it to Hamilton for a 6:30!!!AM swim session on Total Immersion - excellent - instantly shaved 4 strokes and 15 seconds off my 100's - sooo much to learn though - practice, practice. | ||
| road ride 1:30:00 [3] | |
| threshold work - wu 15 mins with 6x1min at 110rpm
3x 15 mins. at 85-88% last one done as TT managed to push a little farther each time on the out and back course. | ||
Monday Jul 14 | ||
| road ride 1:40:00 [3] | |
| yesterdays ride pushed to today due to tummy bug...
20 min. wu. 32.2KTT at 80-83% spin home - very windy on the return trip - tummy still blechh.... | ||
Sunday Jul 13 | ||
| swim 30:00 [3] | |
| concentrated effort in amongst a day spent lazing in the H2O at gitchie. | ||
Saturday Jul 12 | ||
| MTB 3:15:00 [3] | |
| first 1:15 at Buckwallow after heavy rain (sweet!) then bombing road into Bracebridge and back to Buckwallow for some more trail. | ||
| C • Best Fest! 2 | ||
Friday Jul 11 | ||
| Trail run (and strength) 50:00 [3] | |
| 4 sets of run 10 mins., drop for max. pushups, 25 crunches, 30 squats | ||
| swim 40:00 [3] | |
| open water on lake Jo. | ||
Thursday Jul 10 | ||
| MTB 1:30:00 [4] | |
| 10 min. wu to 75% down to albion, through nw
20 mins, as 30 max, 30 easy through nw singletrack 10 mins. end. 75% 15 mins. tempo 80-85% 15 mins. race pace spin home down to 120 bpm 15 min. | ||
Wednesday Jul 9 | ||
| Trail run (Tabata) 35:00 [3] | |
| AM Tabata
20 wu, 4 mins. of 20 mix., 10 easy (8X) cool down home | ||
| road ride (Jake the Snake) 1:10:00 [3] | |
| started on road to albion - doubletrack - road - palgrave trail
10 min wu to 70% 5 min 70-75 10 min 80-85 10 min 85-90 5 min TT max. cool down spin home. | ||
| swim 45:00 [2] | |
| easy couple laps at Lake Hunter
first attempts at learning some Total Immersion...help! | ||
Monday Jul 7 | ||
| Brick 1:45:00 [4] | |
| 10 mins. active flex
30 min bike wu to 80% 3 sets 10 miin bike 85-88% to 1Km run 85-88% cool down | ||
Sunday Jul 6 | ||
| Note | |
| O cup 5 Boler Mt. | ||
| MTB warm up/down 40:00 [3] | |
| spinning up before Ocup Boler | ||
| MTB race 24:45 [5] | |
| 1 lap of the race was all we could handle today, as my front end completely went out - metal on metal, sketchy handling, and carpal tunnel overload due to lack of suspension - I either pulled up, or continued to break the steed or myself. Very depressing as I felt really great for this one, and was still holding a good position - just have to get 'em next time... | ||
| C • Crap 2 | ||
| Trail run 40:00 [3] | |
| pi$$ed off run through Palgrave to burn off what I had stored for the race today...pushed harder due to angst - no HR, no Ipod, no noise - excellent to clear the head...I should run more often... | ||
Saturday Jul 5 | ||
| MTB 1:30:00 [3] | |
| solo spin through palgrave singletrack out and back. First hr. at sub. 75%, 20 mins at tempo, cool down - ready for tomorrow except that my front suspension is gone - so I will be riding front rigid - fun... | ||
Friday Jul 4 | ||
| MTB (Downhill) 2:30:00 [3] | |
| spent a full day at Blue blasting down around and over hills - logged time is a guess on the movement part - stopped for lunch (30 mins.) There for 6 hrs. - stopped for repairs - minus time on lift - did a little trail riding up top too - fun with the seat low and all raked out! By the second last run, I wore out one pad, and dropped another. Ah, the sound of metal on metal...by the last run (after repairs) I had broken 2 spokes off the rear...good times had by all on a beautiful, hot day. Oh Canada....so great! | ||
Thursday Jul 3 | ||
| Core and Stability 30:00 [1] | |
| abbrev. Hard Core | ||
| MTB 1:30:00 [3] | |
| cruisy spin around Albion with BMBC - good grooup and fire after...mmm...fire... | ||
Wednesday Jul 2 | ||
| Brick 1:30:00 [4] | |
| 10 min active flex
30 min bike 75% 3 sets of 10 min bike at 80-85% offroad into a 1K run at 85-90% cool down finally by the third set, I was getting used to the change at pace from the bike to my feet... | ||
Tuesday Jul 1 | ||
| Trail run 35:00 [3] | |
| AM run tabata (20 wu, 8x20sec. max, 10 sec easy, cool down)
need to get my legs snappier... | ||
| MTB 2:15:00 [3] | |
| Canada Day ride in Dufferin with bmbc crew - as epic as Mr Toad's Wild Ride - long, winding, and often lost going in circles! Beauty day to be in the woods - Happy Birthday Canada! | ||
| MTB 35:00 [4] | |
| hit palgrave afterwards to do some tempo intervals - 10 wu to 80%, 10 at 85-90%, 5 mins. max TT - cool down home. Ran into the Booten's out for a holiday spin too. | ||