Corporate Challenge 2017 MTB XC Race @ Sunridge Ski Hill

Saturday May 27th, I did the technical single track course. It was two laps long and 6 km's in total. It took me 34 minutes. My Average heart rate was 169 bpm and max was 197 bpm. The total elevation gain was 1,969 feet. Check out my garmin data Here. With my training ride for 2 hours after the race to Gold Bar Park I road 22 km's today.

Our team Melcor finished fourth place. It is based on the size of your company. I tried to stick on the wheel of Paul I an elite level racer off the starting climb and I ended up blowing up after five minutes into the race. I did manage to recover a bit for lap two where I clawed back and passed four racers. I tried my best and had fun. Not going to make excuses however I had just gotten over a nasty sinus infection that lasted four weeks. On my team was Teresa M and she did the three laps non technical course and road great. She has a back ground in triathlons and is very fit. The third member on the team was Sinead O and she did the two laps non technical course and put in a solid performance. She has a back ground in running and is very fit. The temperature was 24 deg C. Thank you Kurt M and the team at Corporate Challenge for putting on the race & all the volunteers to make this happen.




Me, Teresa M with her kids and Sinead O

May 2017 Training

Sun 28th, Road ride to Ellerslie Road for 1hr 30mins (Zone 1/2) Average heart rate =126 Max =149, Elevation gain 548 feet. Km's 36

Sun 21st, MTB ride @ Terwillegar Park for 2hrs (Zone's 2 to 5) Average heart rate =164 Max =198, Elevation gain 1,427 feet. Km's 20

Sat 20th, Road ride to Eagle Rock Golf Course with mom for 2hrs 40mins (Zone 1/2) Average heart rate =108 Max =138, Elevation gain 699 feet. Km's 50

Thu 18th, Road ride to Ellerslie Road with mom for 1hr 30mins (Zone 1/2) Average heart rate =109 Max =183, Elevation gain 397 feet. Km's 30

Wed 17th, MTB group ride to Wayne Gretzky Bridge for 2hrs, Average heart rate =143 Max =182, Elevation gain 919 feet. Km's 20

Sat 6th, Road ride to Colchester Hall for 2hrs (Tempo) Average heart rate =153 Max =172, Elevation gain 597 feet. Km's 50




May-20 riding my new Trek Domane SL 6 Pro that I bought @ United Cycle. Pic by Mom

April 2017 Training

Sun 23rd, Spin @ home for 1hour 30minutes (40 Minute Threshold) Average heart rate =151 Max =177, Avg Rpm =87, Km's 36

Thu 20th, Road ride to Ellerslie Road with mom for 2hrs (Zone 1/2) Average heart rate =94 Max =174, Elevation gain 495 feet. Km's 38

Sat 15th, Spin @ home for 1hour 30minutes (Zone 1/2) Average heart rate =131 Max =146, Avg Rpm =82, Km's 36

Fri 14th, Went to gym @ the Meadows Road the bike for 1hour 20mins (Zone's 1 to 3) Km's 34 

Tue 11th, Road ride to Ellerslie Road for 2hrs (40 Minute Threshold) Average heart rate =136 Max =188, Elevation gain 702 feet. Km's 50

Sun 9th, Road ride to Ellerslie Road for 1hr 30mins (Zone 1/2) Average heart rate =138 Max =160, Elevation gain 554 feet. Km's 37

Sat 8th, Road ride to Beaumont for 2hrs (30 Minute Tempo) Average heart rate =146 Max =180, Elevation gain 633 feet. Km's 52

Thu 6th, Road ride to Ellerslie Road for 1hr 12mins (2 x 15 Minute Threshold) Average heart rate =140 Max =180, Elevation gain 456 feet. Km's 31

Sun 2nd, Road ride to Ellerslie Road for 1hr 30mins (Zone 1/2) Average heart rate =131 Max =152, Elevation gain 509 feet. Km's 36

Sat 1st, Road group ride @ Wye School for 2hrs 22mins, Average heart rate =141 Max =182, Elevation gain 719 feet. Km's 60

2016/2017 Capital City Rec Hockey League Season Recap

This was my ninth consecutive season of organized hockey, fourth with the Rangers. We were in Division 14/16. I had 25/28 games played and had 11 Goals and 13 Assists for 24 points. I played in 2/2 play off games and had 1 goal & 2 Assists for 3 points. We were eliminated in the play offs after one round.

March 2016/2017 Capital City Rec Hockey League (Playoffs)

Thu 16th, (Game #2) 1 Goal & 1 Assist
@ 10:30pm, Kinsmen arena Rangers vs. Garbage Goals (L 3-2) My goal was of the high light reel type where I stole the puck at our blue line and went wide along the boards and deked their defence men out and stick handled around their goalie's attempt to poke check me and I put it in the empty net. My assist I just centred it from behind the net and we battled to score. We only had three defence men and five forwards tonight so it was more than half the game each player played. We went down three nothing. We really needed the intermission as in the third period we got two goals and made it really close at the end. Both goalies played really well. We out shot them 39 to 36. We lost the best of three series and our season is now finished. Howard C 1G. Javan M 1A.

Fri 10th, (Game #1) 1 Assist
@ 10:30pm, Garrison Army Base arena Rangers vs. Garbage Goals (L 3-2) On my assist it was early in the game and off the face off I stick handled and lost control of the puck and James S was right behind me and he took the puck went in and scored. One of the big differences why we lost I thought was we took four penalties and they only took one. We were down 3-1 after first period. We tried our best and did not give up. Our goalie Blake M was very solid between the pipes as we were out shot 39 to 21. James S 1G. Rob H 1G. Andy R 1A. Robin M 1A. Michael C 1A.  

March 2016/2017 Capital City Rec Hockey League

Wed 1st, (Game #25)
@ 7:30pm, Garrison Army Base arena Rangers vs. Knights (L 3-2) To start the game we had five forwards. I played centre for the game. Part way through the first period our other forward came and then we had two lines. We took two penalties in the first period and we could not find our rhythm as we were down two nothing. The second and third periods were a little bit better however we could not sustain an offensive zone attack and instead had chances off the rush and that was it. Our Goalie Ryan L held us in there as we were outshot 38 to 33. Rob H 2G. Alex H 1A.

March 2017 Training

Sun 26th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =132 Max =180, Avg Rpm =90, Km's 35

Sat 25th, Spin @ home for 1 hour 30 minutes (2 x 15 Minute Threshold) Average heart rate =153 Max =178, Avg Rpm =86, Km's 37

Sun 19th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =131 Max =142, Avg Rpm =92, Km's 36

Sat 18th, Spin @ home for 1 hour 30 minutes (2 x 10 Minute Threshold) Average heart rate =145 Max =186, Avg Rpm =88, Km's 40

Sun 5th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =127 Max =146, Avg Rpm =94, Km's 36

Sat 4th, Spin @ home for 1 hour 30 minutes (60 Minute Tempo) Average heart rate =148 Max =175, Avg Rpm =90, Km's 42

Thu 2nd, Spin @ home for 1 hour 30 minutes (60 Minute Tempo) Average heart rate =146 Max =181, Avg Rpm =90, Km's 41

February 2016/2017 Capital City Rec Hockey League

Sat 25th, (Game #24) 1 Goal & 1 Assist
@ 11:15pm, Knights of Columbus arena Rangers vs. Southside Samurai (W 4-3) My goal I had a great chance in front and their goalie made a nice save and the puck went to the corner and I got there first behind the goal line and made a hard centering pass out front and it banked off their goalies skate and in and that was also the game winner. My assist I got a great pass and I flubbed it in front so lucky I was that it went to Dallas H who scored. We fell behind two nothing. We started to skate harder as the game went on. Our defence blocked lots of shots. We snapped a four game losing streak. Blake M was solid in the net for us because we were outshot 31 to 23. Rob H 2G. Dallas H 1G & 1A. Harry A 1A. Howard C 1A. James S 1A.  

Fri 17th, (Game #23)
@ 8:30pm, Garrison Army Base arena Rangers vs. Voodoo (L 8-3) We played a little bit better tonight than our last game. Our first period we did not play well as a team. Their team beat us to the loose pucks pretty much all game. We had a hard time to get it out of our own zone. Their team had good puck support. We got out shot 30 to 17. Michael C 1G & 1A. James S 1G. Daniel D 1G. Rob H 1A. Javan M 1A. Alex H 1A. Robin M 1A.    

Mon 13th, (Game #22) 1 Goal
@ 10:00pm, Coronation arena Rangers vs. Hellbilly Rebels (L 10-1) I scored my goal on a nice cycle play down low and I was in front of the net and just tapped it in. From there it was tied and looked ok for us. We stopped moving our feet and we really struggled to get the puck out of our own end. Our Goalie Ryan L kept the score where it was and it could have been worse as we were out shot 40 to 15. Javan M 1A. Howard C 1A.

Wed 1st, (Game #21)
@ 10:30pm, Coronation arena Rangers vs. Fury (L 4-2) I did have a few chances tonight to score. In the first period we as a team were not skating as well as we know we can and after the first period we were down three nothing. we played better in the second period and in the third period we had the better scoring chances. Our Goalie Ryan L kept the score close as we were out shot 41 to 27. Rob H 1G. Howard C 1G. Alex H 1A. Michael C 1A. Harry A 1A.

February 2017 Training

Sun 26th, Spin @ home for 1 hour 30 minutes (2 x 25 Minute Tempo) Average heart rate =143 Max =165, Avg Rpm =90, Km's 40

Sun 19th, Spin @ home for 1 hour 30 minutes (Zone 1/2 + Spin Drills) Average heart rate =138 Max =154, Avg Rpm =88, Km's 34

Sat 18th, Spin @ home for 1 hour (2 x 20 Minute Tempo) Average heart rate =146 Max =174, Avg Rpm =88, Km's 26

Sat 11th, Cross Country Skiing (Skate style) for 1hr @ Goldbar Park. Average heart rate =149 Max =186, Elevation gain 515 ft. Km's 10

Sun 5th, Spin @ home for 1 hour 30 minutes (Zone 1/2) Average heart rate =143 Max =155, Avg Rpm =86, Km's 33

Sat 4th, Spin @ home for 1 hour 30 minutes (2 x 15 Minute Tempo) Average heart rate =141 Max =165, Avg Rpm =80, Km's 37

January 2016/2017 Capital City Rec Hockey League

Sat 28th, (Game #20)
@ 5:15pm, Russ Barnes arena Rangers vs. Garbage Goals (L 1-0) I didn't play that well tonight. In the third period I got cross checked hard from behind from their defence men and I got up and did the same to him and then he started to swing at me and the referee held him back to stop it. I got four minutes in penalties and it should have only been two. I usually don't do that. I made some really bad passes. It felt like our team was not skating as well as we normally can. They out played us for the most part. The game could have gone either way. They out shot us 14 to 11.  

Tues 24th, (Game #19) 1 Goal
@ 10:30pm, Coronation arena Rangers vs. Admirals (W 3-1) On my goal also the game winning Howard C passed it across to the front of their net and Andy R poked it free and I spun around a wired a hard snap shot off the post and in with only a minute and a half left in the third period. They out played us. we fought back as I thought we played a lot better in the third period. Our defensemen did a really good job of keeping their players to the out side. Our goalie Blake M was solid as we were out shot 27 to 17. Andy R 1G & 1A. Rob H 1G. Robin M 2A. Howard C 1A.   

Tues 17th, (Game #18) 1 Assist
@ 10:30pm, Coronation arena Rangers vs. Knights (L 3-1) On my assist our defence men Andy R made a nice play at their blue line to get me the puck in the slot and I passed it to Michael C who had a really nice back hand shot go top shelf. In the first period my legs felt like rocks and I was not passing the puck good. The next two periods I got my legs moving and made a few nice plays. The first period they out played us and we only had three shots. We played a lot better in the second and third periods however most of our chances were one and done with no sustained pressure. We got out shot 25 to 19 and our goalie Ryan L was a big reason why the score was respectable. Michael C 1G. Andy R 1A.

Mon 9th, (Game #17) 1 Assist
@ 10:00pm, Crestwood arena Rangers vs. Southside Samurai (W 4-3 in S/O) For my assist Harry A passed it to me around the boards and I went behind the net to centre it out front to Michael C who tapped it in. This game was a fast paced game with end to end action. Their team collapsed in front of their own net really well making it hard to get good scoring chances. The turning point was late in the third period game was tied and our goalie Ryan L made a huge save on a two on one. It went to three on three over time where no one scored. In the shoot out we went through seven shooters on our team and still tied and I had a chance to win it for us, so with the game on my stick I went in with lots of speed faked my shot just slightly and it opened up the five hole and I snapped it in. We out shot them 30 to 28. Javan M 1G. Rob H 1G. Michael C 1G. Harry A 2A. David J 1A. Alex H 1A.    

Fri 6th, (Game #16) 1 Assist
@ 8:30pm, Garrison Army Base arena Rangers vs. Voodoo (L 5-2) For my assist we were cycling the puck down low and Javan M passed it to me and I passed it back to the point where Bruce C took a slap shot to score. We got out played tonight. We had a really hard time clearing the puck from our own zone and they were able to keep us hemmed in for long periods of time. Our goalie Ryan L was very solid and kept us in the game as we were out shot 31 to 25. Javan M 1G & 1A. Bruce C 1G. Robin M 1A.