Training Log Archive: Trav

Took the lower way. Bruce trail toward Hamilton, then back by way of Chedoke. Safer trails all around in that direction.

Soo SMT icecapades edition. The entire trail system is now wet sheet ice. So I i went out old school with a simple pair of yaktrax. Did the trick nicely. two travesties, one up K2 and one when I got tripped up by Trix on the way down from farmers field. Hammerfall was a bum slide down. No other way to do it.

Shoulderhab

Making up for lost time. Back hard at it.

The trails promise to treacherous tomorrow. Glare ice with a thin and lethal slick of water on top.

5 times artiban. Wanted to do the last one up Skunk Holler, but a test run over Himmelbjerg and down the holler proved too treacherous. All glare ice on the single track. Gonna be an interesting melt this year.

C • SMT 2

shoulderhab

Again treadmill in a hotel. A different one this time. So HIIT this morning. 10 minute warm up at 8mph and 2%. Then modified Donatos. 30 seconds of running at 8% and 8mph, jump off the belt to the side plates and rest for 30 second and then jump back on the belt. But increasing either the speed or the incline each time by either half a point or .5 mph. Last set was at 10 and 10. Kept it there for five more but gave myself 45 seconds of recovery for the first 3 and then a full minute as I started worrying about getting thrown off the back. 35 minutes goes quickly.

Hotel treadmill. Set the machine to 10 kph. Warm up for 7 minutes, the keeping it at 10kph, seven hill sets of three minutes each, starting at 9% and increasing by half a point each time. Finished at 12.5 and that was about as much as I could do.

Shoulderhab.