Training Log Archive: Bender

TO-MNW (shifted TNT this week) - Riverdale Rally Run
Took it easy this week, focusing on comfort over speed (~Zn 4.5) with surprising results; not far off the PB (25:07) even with the heat and smog.

West Loop: 11:27.9 (Cm. 11:27.9)
East Loop: 11:22.8 (Cm. 22:50.7)
UOTV: 02:42.3 (Cm. 25:33.05)

Tempo Training Run - Splits

TOTNT (shifted to 'MNW' this week with NavStock on the weekend)
Just enough time for a quick "Two-Four" in the park. Wanted to keep it short this week 2min 'on', 1min 'off' x4

A very rare sighting of the Meridian. Unfortunately no one else showed to coroberate my sighting. Meridian = Pokeroo? Glad he was there to push me on, would have been tough to do solo. Was great to catch up and sad to hear we're losing him to the west. Meridian is Calgary bound... I recommend a Tuesday Boston Pizza night on the 19th. A chance to toast/roast him off and celebrate someone's WOC team selection from the Navstock weekend (...don't want to name him so that I don't jinx him, but he knows it'll happen).

Good long run; felt really great on K2. I think with vegetation in the DV preventing you from seeing ahead very far, you're mind doesn't go into a self-preservation mode from the clear views of the climb ahead, which happens in the wide-open winter woods.

A 45min set of climbs with an extremely heavy expedition pack (way more weight then I'd every carry in a race). Out-n-backs along Artaban Rd. between Lions and the Monarch trail head; x6 sets (12 climbs). Things done well in this workout:

- came to a standing stop at the bottom of each repeat rather than carrying the speed from one valley wall up the other
- pushed the biggest ring that remained comfortable enough
- used the most rutted and loose gravel lines
- practice balance on high speed descents in the loose stuff
- used a narrow semi-slick on the front for extra balance practice with sketchy descending

Not exactly the mountain logging roads of coastal BC, but a good workout none the less...

Rippin' through evening traffic along King in the downtown core. The jaywalkers and street parking users are worse than the moving traffic for danger!