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Training Log Archive: zoolander

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
running	38	34:13:00	225.87		363.5		3360
walking	3	8:45:00	8.08	(1:05:00)	13.0	(40:23)	1300
Cycling	2	5:05:00	44.3	(6:53)	71.3	(4:17)	1150
BLASTING	7	4:05:00
Yoga	2	2:45:00
Rowing Erg	2	1:02:00	8.14	(7:37)	13.1	(4:44)
climbing - indoor	1	15:00
Total	52	56:10:00	286.39		460.9		5810

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Thursday May 31, 2012 #

5 PM

running 1:01:00 [3] 12.0 km (5:05 / km) +80m 4:55 / km

tempo run from edworthy to cop and back. Felt pretty quick.

Wednesday May 30, 2012 #

5 PM

running 35:00 [3] 6.0 km (5:50 / km)

run home after work with Nick. Felt okay. Legs a bit sore, calves sore.

Tuesday May 29, 2012 #

12 PM

BLASTING 40:00 [3]

I love creatine. It's sooooooo good. Makes me strong.

C • Creatine? 5

6 PM

running 25:00 [1] 3.0 km (8:20 / km)

Nice little run with Ashley. Showed her some trails through Edworthy.

7 PM

running 1:20:00 [3] 15.0 km (5:20 / km) +80m 5:12 / km

good burn from Edworthy to COP and back with Scratch. Great night for running. Legs felt okay. Still feel the shred from Sunday's downhilling.

Monday May 28, 2012 #

7 AM

running 27:00 [3] 6.0 km (4:30 / km)

Solid morning run. Felt good. Legs can feel yesterday's effort.

12 PM

running 42:00 [3] 8.5 km (4:56 / km)

Great lunch run w Steph. Felt super fast. Pathways busy.

6 PM

running 31:00 [3] 6.0 km (5:10 / km)

good run home. Legs felt alright but just kept it steady. Sore from the weekend.

Big day for Stoked Oats. Visited 2 stores in Canmore ... Nutters and Mountain Mercato. Good start. Hope to have product in a handful of stores in the next 2 weeks in both Calgary and Canmore. Online sales are also up and running at www.stokedoats.com

1 PM

Cycling 3:15:00 [3] 46.3 km (4:13 / km) +500m 4:00 / km

Nice steady MTB from the Nordic Centre to Banff - along rundle riverside trail...super rooty and hard to get a rhythm going, hit the golf course, booted up spray lakes to goat creek...climbed a few hundred meters over 19 km and then blasted down the road back to Nordic Centre. Quick change and then ready to run. Sweet Sunday afternoon.

C • Clear 2

5 PM

running 1:45:00 [4] 8.5 km (12:21 / km) +1000m 7:47 / km

run/hike up...mostly hike. Great trail, super steep. Great analog for Europe. Goes straight up with minimal switchbacks. Had just finished the mtb around Rundle so the legs weren't perfect but hey, so what. Great day, great climb. Turned around at the heli-pad. Bomber downhill. Yeeah.

Saturday May 26, 2012 #

12 PM

running long 1:35:00 [3] 18.0 km (5:17 / km) +100m 5:08 / km

felt sluggish and bruise on right ball of foot was tender but as always. A slow day on the trails is better than a good day inside.

C • Your competition at Al Anda... 11

Friday May 25, 2012 #

7 AM

running 27:00 [3] 6.0 km (4:30 / km)

run to the 'star

12 PM

BLASTING 10:00 [3]

wood choppers. Lots of 'em.

Rowing Erg 32:00 [3] 6.6 km (4:51 / km)

another session on the erg. Lots of fun. Lower back pain around 25 min in so 30 is enough right now.

Thursday May 24, 2012 #

7 AM

running 30:00 [3] 6.0 km (5:00 / km)

rainy run in.
Felt decent.

12 PM

Rowing Erg 30:00 [3] 6.5 km (4:37 / km)

solid row post weights. I like the erg. Smooth.

BLASTING 25:00 [3]

New record - 21 wide grips. Yeahhhhh! Ready for Molokai2Oahu SUP race. Also did some wood choppers, and shoulders

C • Holy cr....! 5

Tuesday May 22, 2012 #

7 AM

running tempo 25:00 [3] 6.0 km (4:10 / km)

quick blast to work today. felt great.

12 PM

BLASTING 45:00 [4]

solid core and upper body blast with Meridian in the Death Star hypertrophy facility. Feeling pretty strong these days. Creatine? Perhaps.

4 PM

climbing - indoor 15:00 [5]

Holy burnout. Climbed out of Satan's cave using the Jumars (Abseiled). What a burn. It's been over 10 years since I've had to ascend a rope. Technique, technique, technique!!! Great cave.

6 PM

running 30:00 [3] 6.0 km (5:00 / km)

another tempo run home. just felt like go time. I'm not complaining.

Monday May 21, 2012 #

walking 2:45:00 [3] 6.0 km (27:30 / km) +500m 19:25 / km

Hike to and up Granite Mountain. Great mountain, great scramble, stellar views. Found a few new cliff shelters. Very cool.

Sunday May 20, 2012 #

running 25:00 [3] 5.0 km (5:00 / km)

Downhill road run from Satan's cave with Ian. Solid. Bruised foot didn't feel great but oh well.

6 PM

walking 1:00:00 [3] 1.0 km (1:00:00 / km)

Late afternoon contour of the ridge across from our campsite. Found a few small caves. Nothing noteworthy.

Saturday May 19, 2012 #

10 AM

walking 5:00:00 [3] 6.0 km (50:00 / km) +800m 30:00 / km

Hiked the mountains near our campsite looking for caves and cliff shelters. Mix of hiking, running, and scrambling. Awesome experience up there. Great views and beautiful area. Late evening we tackled another nearby ridge.

Friday May 18, 2012 #

running 30:00 [3]

Arrived late to Montana due to passport issues. Blasted up a logging road to the mountain top in the Jeep and hauled a$$ to go meet the lads at the cave. Party was over and we barely made it half way before we bumped into them. Still happy to just be there.

Wednesday May 16, 2012 #

5 PM

running 35:00 [3] 6.0 km (5:50 / km)

steady, but sluggish run home. Will rest this weekend in Montana on the Adventure Science project and hit it hard again next week.

Tuesday May 15, 2012 #

7 AM

running 30:00 [3] 6.0 km (5:00 / km)

steady run in. Still tired.

running 40:00 [3] 6.0 km (6:40 / km)

dead tired on run home.

12 PM

BLASTING 50:00 [3]

core, upper body, and rollers

Monday May 14, 2012 #

7 AM

running 30:00 [3] 6.0 km (5:00 / km)

slow slow slow run to work

5 PM

running 40:00 [3] 6.0 km (6:40 / km)

even slower run home

7 PM

Yoga 1:30:00 [3]

hips sore from the weekend. lots of cramps during class but good session as always.

Sunday May 13, 2012 #

9 AM

running long 4:00:00 [3] 37.0 km (6:29 / km) +1330m 5:30 / km

Solid long day with PV and Fitzy. Headed out from Phil's up to the nordic centre then stayed mostly on the bench to Deadman's Flats. Back the same way and met Fitzy around 25 km. Phil peeled off for a massage and Fitzy paced me up the Highline, to the dam and back to PVs. Solid morning. Amazing weather. Legs decent. Tequila might have been an issue.

Saturday May 12, 2012 #

5 PM

Cycling 1:50:00 [3] 25.0 km (4:24 / km) +650m 3:54 / km

mtb benchlands with PV. Sweet flow. Strong Climbs. Amazing weather. Good day to be alive and healthy.

Friday May 11, 2012 #

12 PM

running 1:15:00 [3] 14.0 km (5:21 / km) +100m 5:10 / km

edworthy to cop - lap - back. Out with Steph.

Thursday May 10, 2012 #

7 AM

running 30:00 [3] 6.0 km (5:00 / km)

run to the office

C • EJAP 2

12 PM

running 45:00 [3] 8.5 km (5:18 / km)

lunch run w Steph. Had to bail a bit early.

5 PM

running 35:00 [2] 5.0 km (7:00 / km)

After work jog w/ Ashley to 14th and back.

C • One long versus multiple short 6

Wednesday May 9, 2012 #

Note

ghetto workout left me sore. excellent. just what this homie needed.

7 AM

running 30:00 [3] 6.5 km (4:37 / km)

run to the 'star. amazing morning

12 PM

running 51:00 [3] 12.0 km (4:15 / km) +40m 4:11 / km

out crowchild way, up gravel climb, back on north side with geofferson. felt pretty good.

5 PM

running 35:00 [2] 6.0 km (5:50 / km) +50m 5:36 / km

nice easy run home. getting colder again for a day. L knee a bit sore. HTFU Left Knee.

Tuesday May 8, 2012 #

Note

Happy birthday to my favourite Philipino workhorse. No, not Vangie from the cafeteria who knows exactly what I like (I don't even need to speak a word any more), and no, not Cora, who lovingly dusts my office 15 times a day. It's Old Man Meridian, who's got my back at trail races around the country. Nice work Player.

C • Thrilla in Manila 2

7 AM

running 30:00 [3] 6.5 km (4:37 / km)

slight diversion on the run in.

12 PM

BLASTING 30:00 [5]

GHETTO BLAST! Man I love creatine. Back on it and feeling strong. Outdoor park workout over lunch. Box jumps, chins, inverted rows, push ups and dips. Solid. Thanks Chad.

5 PM

running 55:00 [3] 12.0 km (4:35 / km)

Run home from the D-star. Ran to Nick's then home. Felt good. So hot outside. hard to believe there was snow on Saturday.

Monday May 7, 2012 #

7 PM

Yoga 1:15:00 [3]

good class. worked calf stretches, which I needed.

Sunday May 6, 2012 #

running 1:30:00 [3] 18.0 km (5:00 / km)

easy cruise on the pathways this morning with AR crew. Got to see the Strides lads flying along as well. Felt decent.

3 PM

running 56:00 [3] 13.0 km (4:18 / km) +80m 4:11 / km

Solid afternoon spin with Nick. Felt good. Hills hurt.

Saturday May 5, 2012 #

Note

drinking way too much, staying out late, and running a tough one in the morning is not the best way to beat a hang over. stupid delicious beer.

9 AM

running long 3:50:00 [3] 33.0 km (6:58 / km) +500m 6:29 / km

total run time including some food breaks. Tough day in the mountains. Snowed during the run and made it damn slippery. It was heavy snow, and in places over 20 cm deep. Savage. Ran with another Calgary ultra guy - Devin. Solid runner.

C • re: Slippery...what shoes w... 5