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Training Log Archive: Bash

In the 7 days ending Jan 9:

activity # timemileskm+m
  Running4 4:58:55 23.24(12:52) 37.4(7:59) 839
  Strength & Mobility5 2:03:00
  Total9 7:01:55 23.24 37.4 839

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Thursday Jan 9 #

6 PM

Strength & Mobility 37:00 intensity: (15:00 @1) + (22:00 @3)

Super’s tough core routine then calf and foot strength with some balance. My right heel has been stiff and painful so I’m trying to loosen things up.

Wednesday Jan 8 #


Training Goals for 2020:

If registering for races is an effective way to increase motivation, this year is off to a great start!

Over the next couple of months, I'm planning a winter navigation trifecta of the DGL Snowshoe Raid (with Dee), the Stars Winter Adventure Race (with Browner) and the CNYO Snowgaine (with 'Bent). If there is decent snow this winter, XC skiing and snowshoeing will be top priority. I'll be doing a bunch of running later this year but winter sports will be a good foundation.

April - Costa Brava Stage Run, Spain - 3-day, 85 km trail running stage race along the Mediterranean. So far, 4 other friends have signed up. Please come! :)

May - Storm The Trent Trek Elite adventure race with Coach LD

September - Whistler Alpine Meadows Triple WAMMY - 3-day, 86 km trail running stage race with 4,750 m of elevation gain. A bunch of friends have signed up so far.

October - Javelina Jundred 100K - Hallowe'en party in the desert with Funderstorm

Given that I have two 3-day stage races coming up, I'll look for ways to mimic that in training.

Annual Targets:
- No zero days on AP
- 450+ total hrs
- 260+ hrs of Running + Snowshoe Running + Orienteering + Snowshoe Orienteering + Skate Skiing (I group them together so I don't feel forced to choose between two options that provide similar benefits.)
- 6+ hrs of Strength/Mobility/Yoga each month, 80 hrs for the year

Some Training Strategies:
- At least 2 morning sessions per week
- At least four 5+ km sessions on foot per week (running, hiking, skiing, snowshoeing, orienteering).
- More mountain biking

Outside of AP, I've got a bunch of other ideas for 2020 ranging from weight loss to mini-adventures to playing musical instruments to scanning old photos. Gotta go - I'm falling behind!
11 AM

Running (Trail & Country Road) 1:18:15 [3] 10.13 km (7:44 / km) +200m 7:02 / km
shoes: Salomon Snowspikes 1

Kahtoola Microspikes run west on the Oak Ridges Trail to Centreville Creek Rd. This out-and-back run is 9.5 km so I had to add a little distance at the end to satisfy my need for round numbers. :)

There are a couple of gravel road/shoulder sections on this route but mostly the surface was 5-8 cm of fluffy snow over smooth ice or breakable crust. I didn't slide at all but it was often hard to get enough grip to push forward. My right knee still feels stiff - not really sore - from slipping on ice last week, and it niggled more today because the footing was so uneven. Other than that, it was a glorious, sunny day - perfect temperature for a winter run.

Tuesday Jan 7 #

5 PM

Running (Treadmill) 35:40 [3] 5.0 km (7:08 / km)

Treadmill run with videos instead of running on ice with Microspikes yet again. I caught up on some running news and even found a little inspiration.

Next came the Great Paddle Trainer Fail. The good news is that my upper body is really strong, apparently. The bad news is that the paddle trainer bungee cord snapped before I finished my first stroke. :(

6 PM

Strength & Mobility 25:00 intensity: (10:00 @1) + (15:00 @3)

Since paddling wasn't in the cards, I did some TRX upper body and core followed by a little foothab and balance.

Monday Jan 6 #

Strength & Mobility 10:00 [1]

Foothab and balance

Sunday Jan 5 #


The CNYO Snowgaine is back after a 1-year break that some of us had feared would be permanent!

12 PM

Running (Trail) 2:02:46 [3] 14.07 km (8:43 / km) +498m 7:25 / km
shoes: Salomon Snowspikes 1

'Bent and I went opposite directions on the Hockley Provincial Park Loop. He gets brownie points because he ran with both dogs including BazingaDog on a leash. B-Dog likes to tow uphill in the early kilometres but he walks (or slides backwards on) the climbs after 30 minutes, and he's downright dangerous on icy downhills.

Thankfully, we both wore Kahtoola Microspikes. About 85% of the trail surface was coated with ice or slippery, crusty snow. I felt good in spite of some sore glutes from yesterday's lunges as expected!

Saturday Jan 4 #

Strength & Mobility 41:00 intensity: (10:00 @1) + (31:00 @3)

Strength Training for Runners - Weight training workout #2 + foothab and balance

Friday Jan 3 #

10 AM

Running (Trail & Country Road) 1:02:14 [3] 8.2 km (7:35 / km) +141m 6:59 / km
shoes: Salomon Snowspikes 1

The plan was to run the short stretch of gravel road to Palgrave East then run home on trails, aiming for an easy 8 km. The road was bare, wet and muddy but once I got on trails, there was so much ice that I wished I'd worn Kahtoolas. For the most part, I stayed vertical but there was no way to push off on the back foot. I got caught by some stealth ice hiding in leaf litter and crashed onto my hip with a knee twist. Nice.

So I headed back to the dirt road. I started on the closed section of Duffy's Lane but it was icy too. Then I tried Finnerty but two cars flung mud at me in the first 30 seconds. So I ran Duffy's Lane north to the mailbox by Hwy 9, a quiet stretch that mostly attracts local traffic.

I'm doing a snow dance. Please join me.

11 AM

Strength & Mobility 10:00 [1]

Post-run foothab and balance.

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