Training Archive: CrashIn the 7 days ending 2008-07-05:
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| S | M | T | W | H | F | S | |||||||||||
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. | ||
Monday Jun 30 | ||
| yoga 30:00 [1] | |
| namaste plus focused butt stretches | ||
| Hiking 50:00 [2] | |
| about all I could muster today after the drive home last night...felt good to work out da kinks. | ||
Sunday Jun 29 | ||
| Note | |
| Xterra Mifflinburg PA - with Dunc... | ||
| Offroad Tri race 1:57:00 [5] | |
| well...race day was upon us, and after a rainy evening, we tucked into 5AM oatmeal and coffee - I think we were both a little terrified. I met a woman in the loo in the AM - affectionately nicknamed her Ursula - after the bear we met yesterday - and figured she would eat me for breakfast, as she stood about 6 ft., blonde, tan, muscular extreme, and she was wearing and Ironman T-shirt...put the fear of god in me as I trembled my way back to my camp....I was going down hard....
Packed up our kit, and headed to the lake. We found quiet spots for our transition gear, squeezed into wetsuits, as the H2O temp. was 56deg, and took a swim warm up - brrr...but refreshing. The lake was more of a pond, so alot like we are used to training on here - the course would be a 2 lap circuit, with an exit and re-entry after the first lap - total of .8K - The warm up made me feel a little more relaxed. So, the gun went off at 9AM - we ran down the beach in the sand, and the runner in front of me promptly did a face plant. I tried to hurdle, but the suit hindered me, and over I went on top, into the sand - great start - hit the water - took my breath away for a moment, and flailed around with masses of arms and legs for a couple mins., until we could all spread out. The swim was OK - I am definitely not fast - but OK - exited the water in 13 mins., and in 34th place...I thought, at the time, that I had done much better, as Ursula was right in front of me! I ran behind her to the transition area, where I took about 4 mins. to peel off my suit and get ready to bike. This was wayyyyyyy too long and Ursula had hit the trail minutes before me. (must work on this) Finally on the bike, I hammered my way along the trail, with a goal in mind of shaving 15 mins. off the preride time, and passing as may people as I could. Passed Ursula right away, so I felt a surge of enthusiasm to peddle hard. Hit the rock garden at max. force, and hammered through, pushing over as many men as I could;) I realized after awhile, that I had had a very slow swim, as I seemed to be passing alot of people on the bike. Eventually got to the gravel downhill, when a whippit of a guy zoomed past me looking very professional - I caught his wheel, and drafted him to the next bit of trail. At the junction, we found a crowd of officicals/spectators cheering and hooting, yelling ' way to go 9th place male!!!' I thought how cool to be behind the 9th place male, when they cheered even louder and said ' Way to go 1st place female!!!' I realized this was me, and I beamed! Peddled hard to the transition with said 9th place male, and once again, had a slow transition to my running kit. Out the gate and running, I tried to keep a pace, but my HR was flying out of control - stitiches set in severely, and I was aware that I could not hold a lead feeling like I did with the prospect of an uphill battle in front of me. I took a few walk steps, and some deep breaths, and chugged on. I can honestly say that this run course was the toughest, most techinical trail I have ever run. It went straight up into the heavens, on what seemed like 80deg. climbs of rock-wall and stairs - three times - in between were rocky descents, and the odd bit of flat forest trail. I walked often, as running was impossible on such steep pitches (Rocky and Slowrunner would have loved this!!!) and ran when I could find footing. Never saw anyone on the run, not even my bear, and was exstatic to pop out of the woods on the other side of the Lake, with only a sprint around the lake trail to take me home. I kept checking over my shoulder for challengers, but happily found myself alone. Ran past a group of kids fishing,and they broke into cheering and whooting and encouragement, so I figured it was time to sprint. pushed hard to the finish, and could help but throw my arms in the air as they announced me as the first place female, top 10 finisher overall. I was so stoked! Dunc came in strong as well - 5 secs out of 3rd in his catagory, and 12th place overall - not bad for a guy who says he cant swim!!! :) This was a great intro. to Xterra racing, and I think I am hooked. Great crowds, great people, and even a BBQ Pulled Pork fiesta at the end. I also won a push-up contest afterwards to win a new Transition bag, so I guess I gotta do more of these things! | ||
| C • Hard to read your report... 1 | ||
| C • WOO HOOOO!!! 6 | ||
| warm up/down race 30:00 [2] | |
| easy swim warm up
walking it out to cool down | ||