Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 1L

In the 7 days ending Sep 20, 2009:

activity # timemileskm+m
  Cycle3 8:47:11 60.03 96.6 1524
  Paddling3 3:00:00
  Running3 1:19:10 10.04(7:53) 16.16(4:54)
  Calisthenics2 40:00
  Total7 13:46:21 70.07 112.76 1524

» now

Sunday Sep 20, 2009 #

Running race (Longboat Island Race) 53:53 [5] 10.0 km (5:23 / km)
shoes: Vasque Velocity VST

Was using this race mosty as a warm up/training for next weekend's AR. And as someting to do to loosen up from yesterday's ride.

Felt pretty stiff in my shoulders today. Rode my crap bike (henceforth to be known as CB) to the ferry.
Made a point of doing a warm up jog and some stretching. My legs hurt mostly because of scratches and bruises from the biking yesterday but weren't muscle sore. Was most stiff in my shoulders so I focused on stretching and loosening them up.
The run was a bit rough. I had goosebumps from the get go which always signals fatigue for me so that was a bad sign. Had lots of people pass me at the start but by km 6 I was feeling pretty good and was passing a number of folks.
I started focusing on catching and passing people one at a time. I picked up the pace a bit at a time starting at km 6 and building to a proper run for the last km. I managed to sprint the last 100m with full out burst for the last 50m.
I was a bit worried approaching the sprint because I could feel my hamstring acting up and sprints are where I've been pulling it.
The sprint worked though. Someone was directly behind me and I stayed in front.
Had to avoid the volunteers taking off the chip timers for a bit until I was sure I wasn't going thrown up on them.
Took me an uncomfortable amount of time to cool off.

I'm really going to have to watch it this week. I've been feeling nauseaous all day. Would be horrible if I got sick just before Frontier.

Saturday Sep 19, 2009 #

Cycle race 7:17:31 [5] 74.39 km (5:53 / km) +1524m 5:20 / km
shoes: Pearl Izumi X-Alp Seek

Race: Paul's Dirty Enduro
Av speed: 10.2 k/hr
Max: 37.3 (whoot!)

I have been traumatized by sand. Deep snowbank-like sand on flats, on climbs, on decents. Sand. I may never go to a beach again.

Ok it wasn't that bad. It was a hellish section though which was about 10-15k of technical riding with very deep momentum-sucking sand. Outside of that I think I did really well for the longest trail ride I've ever done and for being someone who really isn't great at technical trail riding.

I started at the back not knowing what to expect of myself, the terrain or the riders. I chatted with a couple of women who were hoping just to finish the 100k. I realized in about 30mins that I wanted to go a bit faster so I passed then and worked on getting some speed in. I wasn't terribly fast but prior to hitting the sand section I had an average speed of 12.3 km/hr. After hitting the sand and walking more than I'd like my average dropped to 9.9.
I picked up another rider just towards the end of the dunes. He hung behind me saying my pace was about right for him. I was glad for the company. He talked constantly which was actually a good thing since my biggest problem with technical riding is that I think too much. Talking distracts me just enough to let my reflexes do what they need to. Paul (the other rider) had been riding all sorts of bike events for about 10 years. He did make a comment that I rode very well technically which makes me pretty happy. I'm pretty strong at the downhills. I'm nervous about log hopping and I can get nervous about tight turns. My climbs could defnintely be better. The less nervous I am when riding the more momentum I have for a proper climb.
Reducing my nervousness is a big part of why I did this and I think it worked.

Where things fell apart:
When we hit the 40k food station we lingered FAR too long. He was chatting with other folks at the station and I just sat there listening waiting for him. It was ridiculous of me. Eventually as a hint I said I was running to the car (first 40k was a loop back to the start) to get a boost since I needed something better on the course. They had Cliff Bars at the food station but I'm allergic to those so I had to get something more to bring with me.
Then we got tangled up with a bunch of 15k family riders. Gad! I think it's brilliant to take your kids to this kind of thing but oh my gosh I was feeling frustrated with myself for have tarried so long then getting stuck behind folks who are just out for pleasure ride but aren't interested in pulling over to let you pass.
We left behind the 15k trail around our 50k mark.

When we hit a food station at km 59 we were told we missed the cut off by 15mins and had to be short cut. I was pretty heart broken actually.
Then a few riders came up behind (one couple on a tandem mountain bike!!!) and said they'd ride through anyway. So I jumped at that and said I would continue as well. I would be DQ'd but darned if I wasn't going to finish yet another race and I was feeling fine.
I raced ahead of the other riders because I was terribly worried about holding them up.
The ride was mostly great! No sand at all. Lots of descents and not much climbing (that had been earlier and I was at a high point). Since the sand my average speed had climbed back up to 10.2 and was up to 10.3 by km 70. I figured I had another 2 1/2 hrs and I'd be at the finish.
Then I hit another food station at about 72k (that's no counting elevation) and the marshalls there said I wasn't going any further. Full stop. No arguments. No discussion. They were taking my bike and I was to be driven back.
The other riders caught up and the marshalls agreed to let them ride on. I didn't realize this but they were the race organizers and lived in these woods so there was no concern about them getting lost.


The ride back was fun. The guys were actually really nice and I had ridden really well on my longest trail ride to date so I was feeling ok. Disappointed. But ok.
One of the guys is a bike mechanic at a shop in Picton. He said if I wanted to upgrade my bike he could build me something out of good components for about $1500. I won't be doing that this season but I'm getting close to upgrade time. I will however look at getting a better saddle for the race next weekend.

One last thing. The poison ivy really was as bad as they said. I was astonished. There really was NO way to ride there without coming into contact with it. At all the food stations there was poison ivy neutralizer. At the finish there was a wash station with more neutralizer, soap and hose. They say to wash down the bikes too since handling them after will also transfer the oils to your skin. I think I'm free but we'll see in a few days.

Summary of the trail:
Very technical.
Good - amazing rolling bits. I've never ridden on rolls like these it was SO MUCH FUN!!!! I actually laughed out loud while riding them. I wanted to turn around and do them again!
Bad - way too much sand. Lots of poison ivy.

Friday Sep 18, 2009 #

Paddling (kayakercise) 1:00:00 [3]

Boat: dagger
Instructor: Mj

Paddled to the island and played tag in the boats.
Paddled back and continued to play tag within the slip.

Calisthenics (kayakercise) 20:00 [4]

Running and hopping on the spot
50 push ups
50 crunches (legs up and bent at 90 degrees)
50 leg lifts

Thursday Sep 17, 2009 #

Paddling (kayak) 1:00:00 [3]

Boat: Ocean racing kayak

Casual instruction and boat testing with Michael Fekete tonight. We thought we would try me in his surfski. That failed. I couldn't even get going. It was an odd sensation not to be able to hold it up even a little.

Once I was in the ocean racer for about 10 mins I felt very comfortable and was able to pick it up. After giving up on the surfski we worked on just paddling around for a bit and he gave me some instruction on technique. By the end of the paddle I was feeling so good I wanted to take it out and race it right away.

Next week he's going to try me on an open water K1. If that works for me he said he could lend it to me until the race at the end of the month so I can practice in it.

Such a good night!!!


Of some concern, I'm beginning to notice a pain in my shoulder when I start paddling these days. It feels like my rotator is getting strained. The pain went away after about 15 mins of comfortable paddling.

I think I'm going to have to start doing some treatment on it. Maybe heat at night and ice after paddling. :o(

Running 12:00 [4] 2.1 km (5:43 / km)
shoes: Vasque Velocity VST

Quick run down to Cherry Beach to meet with Michael. Or rather "quick" run...

Wednesday Sep 16, 2009 #

Paddling (kayakercise) 1:00:00 [4]

Boat: Dagger
Instructor: James

Worked on cadence and speed tonight.
Short distance sprints starting with whatever stroke you had. We counted number of strokes and the seconds it took to complete one length.
We did about 3 reps of that then we moved to long powerful strokes where we would reach further up front and use our legs for leverage on the pull.
We did another 3 reps of that then moved to shorter faster strokes.
After the sprint strokes we moved back to the long and strong then finished with one of each.
The end result was that it was harder to maintain a short quick stroke and there wasn't much time gained - if any - from doing the short stroke.
I did find I dropped a few seconds on the short stroke but then had a hard time maintaining the time. I didn't actually go up much in time throughout the exercise but I did find I felt less winded from the long/strong strokes.
I think I'll have to get a GPS at some point so I can start figuring out my speeds.

Calisthenics warm up/down (warm up) 20:00 [2]

Warm up to kayakercise.

Cycle (commute) 25:00 [2]

Estimating time as I wasn't really keeping track. I was going quite slow since I'm now using my old 15 speed bike from the 1970's. ... It's not actually a speed bike even but rather an old cruiser bike converted by my dad when I was 16 so I had something I could ride.
It's much too small for me but it will do until I find some other garage sale bike.

Tuesday Sep 15, 2009 #

Running intervals (commute) 13:17 [4] 2.52 mi (5:16 / mi)
shoes: Vasque Velocity VST

Small back pack.
Started off sluggish but found my sprint speeds just kept accelerating which is good.
Can't wait to start getting some longer runs in.

Monday Sep 14, 2009 #

Cycle 1:04:40 [4] 22.21 km (2:55 / km)
shoes: Pearl Izumi X-Alp Seek

Was aiming to do a long ride but left fairly late in the evening.
Rode into a strong headwind going westward. I got out to the eastern point on Humber Bay Park East where I stopped and tried to take pictures of the city with my crap cam before it got too dark.
The flies in the park were horrendous for riding through. They were hitting my helmet like hail!
I was looking forward to riding back with the wind at my back but ended up meeting up with a friend so my ride got cut short. Hopefully I'll get a 50 or 60k ride in before the weekend. Preferrably on Thurs so I have a day without riding.

« Earlier | Later »