Training Log Archive: Hammer

Turbo, check this out.

http://explorersedge.ca/cycling-on-a-lake-winter-f...

C • Nice article 1

A sub 3-hour snow run in the DV with Trav, #turbo, & Anvil. #hammerdidnotfall
Knee was sore before, during and a lot after. Strange since it was so good on Thursday.

C • I said try 1

TurboFit (45'), circuit weights (15'). tweaked the back doing 'wimpy pull ups'

Erging

TNT: half rally and Frankensteps

After sleeping in this morning (ie. waking up at 6:15 and not 5:30) and missing TurboFit I made sure I got to TurboSpin but alas there was #noturbo Spent much time between intervals thinking what I would write on my AP log but alas Turbo showed up with 10 minutes to go. #TurboWasLate

C • Ottawa Sweaters 5

No training because of a busy day with the release of our paper in Nature Scientific Reports. Press release, interviews, blah, blah, blah. All worth it for the extra press my former PDF (now in Birmingham) is getting for this research. Apparently this is important for some REF thing in the UK.

http://calgaryherald.com/news/national/bogs-into-b...

And now the CBC

http://www.cbc.ca/news/canada/edmonton/climate-cha...

Can you find the AttackPointer in this new Hamilton video?

C • Trav! 2

How to commute when The Hammer gets hammered by snow squalls.

http://flic.kr/p/qEGuYG

Commute was 3 seconds longer than normal. Had to brush snow off the seat.

45 minute TurboFit with #turbo, D-bag, Filona and friends. Followed by 15 minute circuit weights then some erging.

Spin with #turbo.

A beautiful but cold day at GN with Etoile. Skied without poles for most of first half hour (hands too cold). Lynx x2, bunny, partridge and finished off with loop of weasel and swamp rat. First time down devil's drop this year. Success!

Happy Birthday AdventureGirl! Enjoyed an awesome snowshoe trek on Gula Stigen and then at Nobel beach with the WaddSquad today. Unfortunately rain picked up and skiing at G Nordic just didn't seem that fun so skipped it.

HammerFit - now with extra burpees. Early start to a busy day of meetings at LU. Turbo wasn't there.

US Senate. face-palm.

Picking up flags from last nights x league in Westdale. Then road running back and only a partial dang loop cause left knee was getting quite sore.

Absolutely perfect conditions at Georgian Nordic for a quick ski en route to Sudbury. Started with blue sky and then big fluffy flakes started to fly for the last half. Pushed hard and luckily no knee pain.

C • Nice!! 5

TurboFit with #turbo, d-bag and filona. Then we all did the spin class together with Jean. DGL representin' - 50% of the class! Anvil wasn't there.

C • He was likely working on th... 2

Easy row/erg on a day which then got way too busy. Rolled out the legs and shoulder.

Spin with Turbo on tired legs. Left shoulder hurting by the end as well.

Lame attempt at HammerFit after missing TurboFit

Snowshoeing to CPs we missed yesterday. Drizzle and rain made for heavy snow. Left a treat for Hermes on Getawaystix's car.

Looking at SSR results if we had stuck to Patrick's plan we would have won overall. That makes the sore legs from all that breaking trail feel even worse . :-(

Ah well the 'choose your Adventure' format is always a shoulda, coulda woulda kinda race.

C • And that surprise was magic... 3

Event: Snowshoe Raid Adventure Run
 

Snowshoe Raid Adventure Run with Anvil on Team Temporary Foreign Worker. So much fun. Great new area at Pretty River and 113 teams! Anvil had snowshoe issues but ran well despite flying in from Oz the night before. Despite the snowshoe issues we were doing well until the Matrix. Griz and I broke trail into 61 and then again from 61 to 60 which absolutely killed me given how deep the snow was. Part way along our trek of deep, deep snow we picked up Wil Smith. Chuckled how three former NorAm champions got so unlucky. Also made it less frustrating knowing it wasn't just our team that 'got matrixed'. By the time I got out of that valley of deep deep snow my knee locked up running on the road and we ended up being overtime. Net result was -20 points in the last 75 minutes. Faile. Being more conservative would have been better but the powder snow run downhill into 61 was awesome. Enjoyed racing with Patrick but we were no match for The Angels. 4th overall. Well done AG! And KatieMac. I think Team Temporary Foreign Worker may have cracked the top 30. Yikes.

Already looking forward to next year's race. If you haven't raced in DontGetLost Adventure Runnings Snowshoe Raid make sure you add it to your race schedule next year.

next up is the Stars WAR with AG!

C • CP61 17

C • Sub 3 2

SSR tmrw. New shoes, new snowshoes, new water belt. All of the above never tested in training. So I clearly didn't listen to Bash and Bent's talk back in December about testing eqpt before racing. Serves me right then if something goes wrong.

C • What could go wrong? 2

Legs (and knees) sore and quite tired overall. Time to taper.

HammerFIT! (40min) #noturbo (wpu 9, 9, 6) followed by weights circuit (15min) and row/erging (10min). Finished off with some stretching and rolling then a sauna. Great start to a busy day.

waterfront trail from Westdale to X League and back again with theGriz

Fun X-League race hosted by Meghan. Pushed a little too hard and now don't feel too well (Tum Tum Tum Tums....). AG! may have followed me and passed me in the finish chute. Ended up 4th place behind theGriz, Danish Dynamite and AG!

Really beat up and tired following a good 9 days of training. Probably should taper for SSR but for whatever reason I'm enjoying the training.

C • Just enjoying the training 3

curvy treadmill with AG!

easy spin at Pulse while AG! ran treadmill intervals.

TurboFit with a large group followed by weight machine circuit at Pulse. wimpy pull-ups 8,8,8

C • re pullups. Conor has me do... 9

Curvy treadmill TURBatas at Pulse

Spin class with Turbo #iknow

ARX nav training in the DV. Hanging ribbons then running backwards on the 2nd and 3rd loops.

SMT on a beauty morning in the DV with Trav and Sudden. Crisp and sunny. Great fun but Hokas are crap for running in snow. Hans war Superstar Er war populär Er war so exaltiert

Jill's spin class with #turbo.

TurboFit with #turbo (missed Duane and Fiona since we changed locations on them. Fail). wimp pull-ups: 8,8,6

Treadmill TURbatas!

Curvy treadmill run. Got bored.

C • Do tabatas! They're all the... 5

easy jog with some of the winter ARK Angels at Chedoke to get running total up to the planned 50 minutes for the day. First training outside since G Nordic. Think I'll stick to the indoors for a wee bit yet.

TurboFit with #turbo! My pull-up total was a very poor zero. Well it can only get better. Finished off with an easy run on curvy treadmill.

Spin with #turbo.

Found some time to do a spin at the super busy Pulse. Low watts today.

Back to MAC. Ridiculously busy day. Got home in time to watch Canada win gold beating the pesky Russians. That was great hockey. Well except for the part where it looked like the Russians were trying to start another Punch-up in Piestany a la Soviet style.

Lots of stretching while watching the game (left knee still badly swollen).

G Nordic with AG! on cottontail (double poling) and partridge then raced over to meet Etoile on jackrabbit/lynx then back to partridge and bunny to finish with AG! Soft trails today but the last 15 minutes in a full on winter wonderland squall made up for it. Left knee quite sore. Icing and stretching time!!

G Nordic with AG! on a snowy day. Had great glide today despite the extra snow on the trails.

G Nordic with Waddsquad!

(Lynx, jackrabbit, bunny and partridge trails)

Training goals for 2015:
350 hours total, 70 hours of orienteering, 700 CPs, >90% CP spike rate.

6th annual Waterfalls of Hamilton Run!! Great way to start the year. SMT extended loop (20km) with Rui and Tarno. Thanks Baloney and Trav for hosting such a great fun day. Long live bacon waffles!

C • Not much chance to chat 1