Training Log Archive: argIn the 7 days ending May 23, 2010:
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Saturday May 22, 2010 #
2 PM
biking 2:12:02 [3] 66.83 km (1:59 / km)
ahr:132 max:164
Home to Finlayson Arm Road, Millstream to Bear Mtn Parkway, up to Nicklaus Dr, then down into Colwood, to Burnside, Helmcken to RO, then a quick stop at the in-laws, then home.
biking 9:48 [4]
Finlayson Arm Road Climb
biking 10:00 [4]
Bear Mtn Parkway Climb
Note
My ride out along the Trans Canada to Finlayson Arm Road - every time I pass under this bridge, it pisses me off: this is the infamous "Bridge to No Where"/Spencer Interchange associated with the Bear Mtn Project. It's not being used and not likely to be a few years. Lots of protests due to native land/ecological sensitive areas being plowed under to accommodate the construction etc and a municipality that would do anything for the promise of $'s.
Just about to start the climb up Finlayson Arm Road:
A guy running down faster than I'll be riding up:
Typical road that I ride on:
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| From Attackpoint Contest, hosted by urthbuoy |
Just about to start the climb up Finlayson Arm Road:
 |
| From Attackpoint Contest, hosted by urthbuoy |
A guy running down faster than I'll be riding up:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Typical road that I ride on:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Friday May 21, 2010 #
7 AM
biking 11:11 [3]
Commute to la job.
10 AM
Note
Hard at work, making the world a safer place:
When I'm not biking, running or making the world a safer place, I am on my
Some where in the Chatham Islands....I look like a proud hunter after I just bagged a trophy:
Another fav place to paddle in the early morning:
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| From Attackpoint Contest, hosted by urthbuoy |
When I'm not biking, running or making the world a safer place, I am on my
 |
| From Attackpoint Contest, hosted by urthbuoy |
Some where in the Chatham Islands....I look like a proud hunter after I just bagged a trophy:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Another fav place to paddle in the early morning:
 |
| From Attackpoint Contest, hosted by urthbuoy |
5 PM
biking 32:23 [3]
Work to home. Yawn.
Thursday May 20, 2010 #
4 PM
Run 44:47 [3] 8.0 km (5:36 / km)
ahr:118 max:147 rhr:42 shoes: Brookes Cascadia
Mt Doug. Started at Glendinning and took the trail to Mercer. From Mercer to lower Whittaker then up Whittaker to a steep, loose, scrambly rock ascent (which one certain Diva does not like) to the parking lot. Down the south Whittaker trail to Glendinning, then stop.
R ankle was stiff at the beginning and then loosened up mid way thru the run. However towards the end, it was starting to act up again to the point my gait was altered. Meh!.
R ankle was stiff at the beginning and then loosened up mid way thru the run. However towards the end, it was starting to act up again to the point my gait was altered. Meh!.
Wednesday May 19, 2010 #
7 AM
biking 11:35 [3]
Commute to the office. Nice day for a ride.
5 PM
biking 12:41 [3]
Commute home. Wet ride for 12 minutes. Ugh. No fenders on my bike.
6 PM
biking race 56:29 [5] 27.92 km (2:01 / km)
ahr:144 max:166 rhr:42 slept:5.0 weight:74.4kg
VCL Race night.
Newton Heights was the venue - a hilly criterium that many regulars skip, because it is a hard, physically demanding race, which means they don't race 25% of the time. That leaves the door open for the likes of me, and considering it was a dark and stormy night which further reduced the field, I was certain I'd gain a couple of points.
The climb takes a toll on me, especially as I do not possess the svelte, tiny and wafer-thin Euro-cycliste body shape that allows the latter to float over the road and accelerate up hills on road bikes that weigh a smidgen more than the rider. That being said, I may have jinxed my performance by scarfing some blueberry crumble pre-race thus adding some grams onto my already over-loaded earthly capsule. Besides, the crumble was hot out of the oven - how was I to resist?
The race went like this: 14 of us lined up in the A's. The RD said "Go." I felt good during the first lap, even joyous as I was out in the open, damp and sometimes windy air. That feeling left me in lap two as the lead power-wankers powered up. I hung on for the second lap, the third lap, fourth lap and fifth. By the time the sixth came along, the climb as killing me. The tight group was fracturing and I was drifting off the end of the leaders and his close followers. Fook. I couldn't bridge them, so I resigned to ride on my own....however as I was wallowing in my cycling slough of despond, I realized I was pulling a few other knackered (or pseudo-knackered) racers. I gave a twitch of the elbow to communicate to the rider behind that he could, at any time, sooner rather than later, take the lead and we could work a pace line to keep our flow. Nope. no movement. I swung left, figuring this demonstrative communication would open my following riders eyes to my request. Nope. The rider directly behind me kept his six centimeter gap from my rear wheel. I turned my head and beckoned with pleading eyes. Nope. Shite.
My only other option was to slow down and this did the trick. I tucked in behind and caught my breath and mentally requested my HR to recover a tad. We lost a few riders and then we became a trio. One of the trio was an A rider that we lapped, and he had tucked in behind us to save some energy.
And that's how it went to the end of the race, pace lining with Ryan and me and Peter just trying to hang on. I managed to out kick Ryan on the climb (crawl) to the finish and took 7th.
Newton Heights Loop
Newton Heights was the venue - a hilly criterium that many regulars skip, because it is a hard, physically demanding race, which means they don't race 25% of the time. That leaves the door open for the likes of me, and considering it was a dark and stormy night which further reduced the field, I was certain I'd gain a couple of points.
The climb takes a toll on me, especially as I do not possess the svelte, tiny and wafer-thin Euro-cycliste body shape that allows the latter to float over the road and accelerate up hills on road bikes that weigh a smidgen more than the rider. That being said, I may have jinxed my performance by scarfing some blueberry crumble pre-race thus adding some grams onto my already over-loaded earthly capsule. Besides, the crumble was hot out of the oven - how was I to resist?
The race went like this: 14 of us lined up in the A's. The RD said "Go." I felt good during the first lap, even joyous as I was out in the open, damp and sometimes windy air. That feeling left me in lap two as the lead power-wankers powered up. I hung on for the second lap, the third lap, fourth lap and fifth. By the time the sixth came along, the climb as killing me. The tight group was fracturing and I was drifting off the end of the leaders and his close followers. Fook. I couldn't bridge them, so I resigned to ride on my own....however as I was wallowing in my cycling slough of despond, I realized I was pulling a few other knackered (or pseudo-knackered) racers. I gave a twitch of the elbow to communicate to the rider behind that he could, at any time, sooner rather than later, take the lead and we could work a pace line to keep our flow. Nope. no movement. I swung left, figuring this demonstrative communication would open my following riders eyes to my request. Nope. The rider directly behind me kept his six centimeter gap from my rear wheel. I turned my head and beckoned with pleading eyes. Nope. Shite.
My only other option was to slow down and this did the trick. I tucked in behind and caught my breath and mentally requested my HR to recover a tad. We lost a few riders and then we became a trio. One of the trio was an A rider that we lapped, and he had tucked in behind us to save some energy.
And that's how it went to the end of the race, pace lining with Ryan and me and Peter just trying to hang on. I managed to out kick Ryan on the climb (crawl) to the finish and took 7th.
Newton Heights Loop
Note
Me (far left, goateed, knee warmers, dressed in red, black and white, full of hope and aspirations), fading away from the fastees:
My sprint to the finish:
My van and accoutrements:
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| From Attackpoint Contest, hosted by urthbuoy |
My sprint to the finish:
 |
| From Attackpoint Contest, hosted by urthbuoy |
My van and accoutrements:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Tuesday May 18, 2010 #
5 PM
Run warm up/down 16:34 [3]
shoes: Brookes Cascadia
Warm up prior to PIH run.
Run 43:10 [3]
ahr:145 max:162 rhr:42 slept:5.0 weight:74.4kg shoes: Brookes Cascadia
Club run: basically it is six 1+K laps of a clockwise triangular course:
http://www.gmap-pedometer.com/?r=3735105
~500m gently undulating along Mercer (A), ~250m gently up a nameless connector (B), ~350 gently down Glendenning (C). Segments are alternated fast and slow, so the odd laps (first, third and fifth) feature two hard (A and C) and one easy (B) segments, while the even laps (second, fourth and sixth) feature one hard (B) and two easy (A and C) segments.
My R ankle was quite stiff during the run and loosened up a tad about half way through. I didn't push myself too much during the workout and scaled my effort back on the easy segments and went pseudo-fast on the hard segments. My tempo picked up as the work out progressed. Part of the time recorded in this segment is the run back to the start point, maybe 8 minutes? .
http://www.gmap-pedometer.com/?r=3735105
~500m gently undulating along Mercer (A), ~250m gently up a nameless connector (B), ~350 gently down Glendenning (C). Segments are alternated fast and slow, so the odd laps (first, third and fifth) feature two hard (A and C) and one easy (B) segments, while the even laps (second, fourth and sixth) feature one hard (B) and two easy (A and C) segments.
My R ankle was quite stiff during the run and loosened up a tad about half way through. I didn't push myself too much during the workout and scaled my effort back on the easy segments and went pseudo-fast on the hard segments. My tempo picked up as the work out progressed. Part of the time recorded in this segment is the run back to the start point, maybe 8 minutes? .
6 PM
Note
Part of my warm up from the beach:
Post run with club:
Beach View without me cluttering it up:
Work out - done:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Post run with club:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Beach View without me cluttering it up:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Work out - done:
 |
| From Attackpoint Contest, hosted by urthbuoy |
Monday May 17, 2010 #
7 AM
biking 11:55 [3]
rhr:42 slept:4.5 weight:74.4kg
Commute to work.
I have to find a suitable area in my hood for an action shot for submission to Urthbuoy's contest. So many options to choose from.....what to do, what to do???
I have to find a suitable area in my hood for an action shot for submission to Urthbuoy's contest. So many options to choose from.....what to do, what to do???
4 PM
biking 45:28 [3]
Work to home in a round about way. Stopped to take a couple of pix.
Note
Picasa, Micasa.
My commute home.
Mt Doug Park is close to home and offers trail running, stealth mountain biking and hiking with the kids. It's where I set up scavenger hunts for birthdays and some navigation courses for budding AR types. I pass through the park every day going to work and most weekends. Lots of deer and cougar.
Looking east, towards San Juan Island
Typical trail - great for technical running - lots of up and down. You can bushwhack, contour or explore. The Victorienteers have mapped most of the park too.
View from the top - looking NNW.
My commute home.
 |
| From Attackpoint Contest, hosted by urthbuoy |
Mt Doug Park is close to home and offers trail running, stealth mountain biking and hiking with the kids. It's where I set up scavenger hunts for birthdays and some navigation courses for budding AR types. I pass through the park every day going to work and most weekends. Lots of deer and cougar.
 |
| From Attackpoint Contest, hosted by urthbuoy |
Looking east, towards San Juan Island
 |
| From Attackpoint Contest, hosted by urthbuoy |
Typical trail - great for technical running - lots of up and down. You can bushwhack, contour or explore. The Victorienteers have mapped most of the park too.
 |
| From Attackpoint Contest, hosted by urthbuoy |
View from the top - looking NNW.
 |
| From Attackpoint Contest, hosted by urthbuoy |