Good weekend - started by working from home Friday, and managing to squeeze a 40 min ride on the trainer in the middle of the day, followed by skating in the evening.
Saturday was to be a big day in the saddle - I drove down to the Pickering go to meet up with Sean Van D. & his friends that had caught the train out of Toronto. We rolled from the parking lot at 8am - cold, as we headed north it got colder. By the time we hit Hwy 7 a few of the folks had freezing body parts so we headed back south.
Sean picked up the pace here - him on a 29r (as were the rest of the guys) and me on the cross.
It was (for me) a 100% effort to keep up with him - and I did get dropped just before the train station. Good effort, my body needs a workout like that. You (me) spend so much time on the trainer - thinking your fit, then you get outside and start climbing on roads, and then you remember how difficult it is.
http://connect.garmin.com/activity/65631969
So only a 35k ride, but this allowed me to go for an XC ski with Heather (and her first time out on the new skiis.). Good time, very sunny in the afternoon and much warmer than the morning. 6k at Vivian forest
http://connect.garmin.com/activity/65689267
I also managed to get out for another ski yesterday, 1 short skate ski loop (I must take lessons) then a real hammer fest with Mark & Carmen at Dagmar
http://connect.garmin.com/player/66042188
Joyride tonight and maybe a run after.
Monday, January 31, 2011
Friday, January 28, 2011
Skating!
Yes! First time on skates in, what, maybe 18 years?
Ha! I dug out the skates... look at these badboys circa late '80s?
We went to Cedar Grove - on 10th line just below the 407...very cool spot ...outdoor rink, next to a river
Music playing from the 50s & 60s - not rock. Very cool. Poor ice.
After some work in getting the skates on - yeah, I had to go barefoot to get my feet in, I was on the ice, and once the pain wore off, it was really great being out there.
Well - time for bed - meeting up with some folks at 8am in Pickering for a long road ride tomorrow.
Workouts this week - a couple sessions in the basement on the trainer, and a few days at joyride - good good times hanging with friends and jumping.
Music playing from the 50s & 60s - not rock. Very cool. Poor ice.
After some work in getting the skates on - yeah, I had to go barefoot to get my feet in, I was on the ice, and once the pain wore off, it was really great being out there.
Workouts this week - a couple sessions in the basement on the trainer, and a few days at joyride - good good times hanging with friends and jumping.
Sunday, January 23, 2011
What a difference a few days make.
Today we (Carmen, Mark and me) got out for a 3hour XC through that wonderful area - glen major/walkers woods/brock tract, lots of snow - thanks Carmen for the picture
Distance: 15.45 km
Calories: 2,120 C
Moving Time: 02:18:57
Elapsed Time: 02:59:05
Avg Speed: 5.2 km/h
Avg Moving Speed: 6.7 km/h
Elevation Gain: 498 m
Heart Rate
Avg HR: 126 bpm
Max HR: 164 bpm
As soon as I got home I had a recovery drink - needed, as the fatigue from the ski is starting to set in.
full stats here
Tuesday, January 18, 2011
Bonking!
I bonked on Sunday - didn't even realize it was coming on.
I headed out of the house in a rush, on my way to a DMBA meeting in Uxbridge. No time for breakfast - no worries, suck back 200 Calories of "Recoverite", head to the meeting devouring a powerbar on the way. A few hours later the meeting finishes, try to buy some food (no luck - cash only - no problem, still have another powerbar in the car, it's now 1pm and I am heading out with a group for an XC ski. Ski goes well, hmm feeling hungry, get home, at 3.30 - my better half says ...Groceries! Quick change of cloths and...bonk in the grocery store, lethargic, cold and ready to fall asleep. Make it out of the store, get home, make a sandwich, fight to stay awake, so tired, fall asleep, wake up after a couple hours, every muscle feels completely drained - and here I am two days later still feeling it, paying the price for not ensuring
1 - I kept my body fueled
and
2- not re-fueling with the right stuff within the optimum window for recovery.
Long explanation, but it is what it is. I haven't felt this depleted in a long time.
So this past weekend I ran 8k on Friday, Joyride on Sat. and 10k XC ski on Sunday.
Yesterday's activities were snowshoveling and house cleaning.
Tonight? Hmmm - I can't find anyone to do an XC ski, or outside ride so...Joyride on the way home from work for an hour, then either go for a run or get on the trainer.
btw...it's now been 15 days of no beer, wine, or any alcohol....borrring!
I headed out of the house in a rush, on my way to a DMBA meeting in Uxbridge. No time for breakfast - no worries, suck back 200 Calories of "Recoverite", head to the meeting devouring a powerbar on the way. A few hours later the meeting finishes, try to buy some food (no luck - cash only - no problem, still have another powerbar in the car, it's now 1pm and I am heading out with a group for an XC ski. Ski goes well, hmm feeling hungry, get home, at 3.30 - my better half says ...Groceries! Quick change of cloths and...bonk in the grocery store, lethargic, cold and ready to fall asleep. Make it out of the store, get home, make a sandwich, fight to stay awake, so tired, fall asleep, wake up after a couple hours, every muscle feels completely drained - and here I am two days later still feeling it, paying the price for not ensuring
1 - I kept my body fueled
and
2- not re-fueling with the right stuff within the optimum window for recovery.
Long explanation, but it is what it is. I haven't felt this depleted in a long time.
So this past weekend I ran 8k on Friday, Joyride on Sat. and 10k XC ski on Sunday.
Yesterday's activities were snowshoveling and house cleaning.
Tonight? Hmmm - I can't find anyone to do an XC ski, or outside ride so...Joyride on the way home from work for an hour, then either go for a run or get on the trainer.
btw...it's now been 15 days of no beer, wine, or any alcohol....borrring!
Thursday, January 13, 2011
Time won!
I usually work in a office, but some days, if I have too much work on my plate, I work from home - today is one of those days, and today I looked at the clock...12pm, hmmm, I can squeeze in a basement spin.
Quick change, add air to the tire, pop Spinervals 9.0 - have mercy into the player, and away we go.
Spinervals 9.0 is one of the very hard videos , - 2 hours long, and after a quick 5 min warm up, it is launches in hard with on/off heavy gear high cadence intervals.
Cool
31 min later
320cal
aveHR 139
maxHR 165
Really good stuff, I haven't been breathing hard like that since my last outside ride with Carmen.
Quick change, add air to the tire, pop Spinervals 9.0 - have mercy into the player, and away we go.
Spinervals 9.0 is one of the very hard videos , - 2 hours long, and after a quick 5 min warm up, it is launches in hard with on/off heavy gear high cadence intervals.
Cool
31 min later
320cal
aveHR 139
maxHR 165
Really good stuff, I haven't been breathing hard like that since my last outside ride with Carmen.
Tuesday, January 11, 2011
Absolutely the place to be tonight, was Walkers woods with the gang for a nice 12.5k XC ski
The only thing that still feels a bit odd, is ...no beer after the session, as most of us have decided to give our livers a break for January.
Saturday, January 8, 2011
Thursday, January 6, 2011
Thursday updates
Winter has set in - in a nice way, not uncomfortably cold, five or six inches of snow on the ground - the thaw last week did not melt all the snow in Durham forest, and there has been more since that time - so it is not all that ridable. This has been, however the best winter of training to date for me. The weight is staying down, I am getting a ride or run in almost everyday, and the cardio feels great. This is the ride from Tuesday with Carmen
View Larger Map
40k - and it included a 2k slog through the snow. Really cool route - made even cooler by all the snow - 4" fell while we were out, making visibility a challenge at times. Overall this was a really great adventure, heading south for 20k on snowcovered dirt roads, trying to keep the speed down as you descended into, well you could not see more than 15-20 feet in front of you. I don't think we saw more than 15 cars either - I really enjoyed this route and will get out there again soon.
This ride on Tuesday followed 3 consecutive days at Joyride - did I mention bunny hop? I am getting the rear wheel off the ground now, but still look (and feel) awkward doing it.
One more thing I want to mention.
I was fortunate enough to take part in a wonder full New Years eve celebration. 18 of us went out for a forest hike, followed by snowmen, campfire, chili, and a birthday cake! Fun times, really great people.
Back to Joyride tonight!
View Larger Map
40k - and it included a 2k slog through the snow. Really cool route - made even cooler by all the snow - 4" fell while we were out, making visibility a challenge at times. Overall this was a really great adventure, heading south for 20k on snowcovered dirt roads, trying to keep the speed down as you descended into, well you could not see more than 15-20 feet in front of you. I don't think we saw more than 15 cars either - I really enjoyed this route and will get out there again soon.
This ride on Tuesday followed 3 consecutive days at Joyride - did I mention bunny hop? I am getting the rear wheel off the ground now, but still look (and feel) awkward doing it.
One more thing I want to mention.
I was fortunate enough to take part in a wonder full New Years eve celebration. 18 of us went out for a forest hike, followed by snowmen, campfire, chili, and a birthday cake! Fun times, really great people.
Back to Joyride tonight!
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