Lmst

#IceBeard

Monday #Workout:
11 minutes of yoga for runners.
20 minutes of strength training.
16.6 KM of #Running (-22°C, -28 windchill, 70% humidity, and 7 KM/H wind).

Shifted our bed/wake time by half an hour in advance of the time change this weekend to attempt some mitigation.

Good workouts and a lovely if chilly run on a old route with some room to grow with the longest run of the year so far, even managed 6ish km on the Rideau Canal Skateway. Sadly, Beavertails hut was closed (too early). #IceBeard

Grid of iOS screenshots:
1) Apple Fitness Mobile Hips Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Jenn, 20 mins.

3) Apple Fitness+ Weekly Workout Streak - "You just set your longest Fitness+ streak! 80 weeks and counting!"

4) Apple Fitness Running Details:
Total Time: 2:14:43.
Total Distance: 16.68 KM.
Average Pace: 8'04"/KM.

5) Environment Canada site showing Yellow warning - cold, -22°C, -28 windchill, 70% humidity, and 7 KM/H wind.

6) Apple Fitness Heart Rate Zone report:
Zone 1: 15:32.
Zone 2: 1:34:45.
Zone 3: 24:13.
Zone 4: 00:00.
Zone 5: 00:00.

Grid of six photos:

1) The Centennial Flame in the foreground at Parliament Hill, with the Peace Tower in the distance.

2) Packed snowy path with the Ottawa LRT passing on the track off to the left.

3) Dow's Lake portion of the Rideau Canal Skateway.

4) Portion of the Rideau Canal Skateway between Dow's Lake and the Bank Street Bridge.

5) Portion of the Rideau Canal Skateway between Lansdowne and the Pretoria bridge visible in the distance.

6) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and has ice on his beard.

Wednesday #Workout:
11 minutes of yoga for runners.
20 minutes of yoga.
6.66 KM of #Running (-11°C, -18 windchill, 85% humidity, and 16 KM/H wind).
20 minutes of snow shovelling.

So much yoga. 😳 Today is a "rest" day, so a short, demonic Zone 3 run (3%, 18%, 71%, 7%) in slippery fresh falling snow, then picking up groceries, walking home, then shovelling the fallen snow. Will probably have to go out again later today too.

Managed some light #IceBeard too.

Grid of iOS screenshots:
1) Apple Fitness Powerful Glutes Yoga for Runners, 11 mins.

2) Apple Fitness Yoga with Jonelle, 20 mins.

3) Apple Fitness Running Details:
Total Time: 0:51:22.
Total Distance: 6.66 KM.
Average Pace: 7'43"/KM.

4) Environment Canada site showing Light Snow, -11°C, -18 windchill, 85% humidity, and 16 KM/H wind.

5) Apple Fitness Heart Rate Zone report:
Zone 1: 01:39.
Zone 2: 09:30.
Zone 3: 36:28.
Zone 4: 03:41.
Zone 5: 00:00.

6) Apple Fitness Functional Strength Training, Total time: 0:20:12,126 active calories.

Two side by side photos:

1) Snowy path along the shore in Strathcona park with bare trees on the left and the snow-covered Rideau River on the right, under a grey sky.

2) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, with a light coating of ice on the beard.

Tuesday #Workout:
11 minutes of yoga for runners.
20 minutes of lower-body strength training.
11.2 KM of #Running (-16°C, -27 windchill, 60% humidity, and 28 KM/H wind).

Good workouts, a predictably chilly run (light #IceBeard!), even met a very good dog who saw me coming and sat by its owner, waiting for me to pass.

Also saw something I've *never* seen before: a small flock of chickadees gathered around a dead squirrel, pulling it apart.😳

Have @info running on my second screen as I work.

Grid of iOS screenshots and a photo:
1) Apple Fitness Strong Core Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Kim, featuring Active Aging Advocate Mimi Ison, 20 mins.

3) Apple Fitness Running Details:
Total Time: 1:29:25.
Total Distance: 11.27 KM.

4) Environment Canada site showing -16°C, -27 windchill, 60% humidity, and 28 KM/H wind.

5) Apple Fitness Heart Rate Zone report:
Zone 1: 09:41.
Zone 2: 1:07:52.
Zone 3: 11:53.
Zone 4: 00:00.
Zone 5: 00:00.

6) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and has some ice on his beard.

Friday #Workout:
22 minutes of yoga for runners.
20 minutes of strength training.
16.3 KM of #Running (-7°C, -13 windchill, 57% humidity, and 17 KM/H wind).

Good workouts, arms sore from the heavy strength training, and another good zone 2 run (72%). Managed a half km or so on the Rideau Canal for some running on ice fun. Faintest hint of #IceBeard. 🤷🏻

If you look at the two latest videos, you should be able to see how I change my foot landing on the slick ice.
https://loops.video/v/dZP4wwo6eZ

Grid of iOS screenshots:
1) Apple Fitness Stable Ankles Yoga for Runners, 11 mins.

2) Apple Fitness Stress-Free Shoulders Yoga for Runners, 11 mins.

3) Apple Fitness Strength with Kim, Music by YOASOBI, 20 mins.

4) Apple Fitness Running Details:
Total Time:2:09:27.
Total Distance: 16.37 KM.
Average Pace: 7'54"/KM.

5) Environment Canada site showing -7°C, -13 windchill, 57% humidity, and 17 KM/H wind.

6) Apple Fitness Heart Rate Zone report:
Zone 1: 19:33.
Zone 2: 1:32:42.
Zone 3: 16:24.
Zone 4: 00:00.
Zone 5: 00:00.

Grid of four photos:

1) A sign across a pathway leading down to the frozen Rideau River, reading Danger Open Water beyond this point | Eau non gelée au-delà ce point, with the tree-lined west shore visible under a grey sky.

2) winding snowy pathway through a young forest.

3) Looking southward on the Rideau Canal Skateway, with bare trees lining it with the Corktown bridge visible, and skaters about, under a mottled sky.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and the faintest hint of ice on the beard.

Friday #Workout:
22 minutes of yoga for runners.
30 minutes of strength training.
15.2 KM of #Running (-15°C, -22 windchill, 83% humidity, and 14 KM/H wind).

Good workouts, city is blowing snow away from roads and paths in my area, they've started scoring the ice on the Rideau River in advance of ice breaking operations, and while I was coming down Rideau, a parade of fire trucks raced west towards heavy smoke in that area to a roof fire. Under control in 20 mins, tops. Exciting run🖖🏻 #IceBeard!

Grid of five photos:

1) Small city tractor blowing snow from along a path.

2) Water lines cut into the ice with the Rideau Falls dam at the top of the photo.

3) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, with his beard covered in ice.

4) Three floor brick building surrounded by fire trucks at the corner of Rideau and Dalhousie street, with the ladder truck going to the roof.

5) Three floor brick building surrounded by fire trucks at the corner of George and Dalhousie street, with the ladder truck going to the roof.

Tuesday #Workout:
31 minutes of yoga for runners.
14.1 KM of #Running (-11°C, -17 windchill, 68% humidity, and 12 KM/H wind).

So much yoga. 😳 Then accidentally ran 14 KM instead of 13 (missed a turn while in autopilot), and it went smoothly. Really felt like it warmed up, and was nice to be back on #TeamShorts. Not much in the way of #IceBeard though. 🤷🏻

Grid of iOS screenshots and a photo:
1) Apple Fitness Strong Core Yoga for Runners, 11 mins.

2) Apple Fitness Yoga with Jessica, 20 mins.

3) Apple Fitness Running Details:
Total Time: 1:52:36.
Total Distance: 14.17 KM.
Average Pace: 7'57"/KM.

4) Environment Canada site showing Special Weather Statement -11°C, -17 windchill, 68% humidity, and 12 KM/H wind.

5) Apple Fitness Heart Rate Zone report:
Zone 1: 13:35.
Zone 2: 1:16:50.
Zone 3: 22:08.
Zone 4: 00:00.
Zone 5: 00:00.

6) Photo of a snowy path through parkland with bare trees on the left, and the snow-covered Rideau River on the right, under a grey sky.

Monday #Workout:
11 minutes of yoga for runners.
30 minutes of total body strength training.
13.2 KM of #Running (-22°C, -28 Windchill, 72% humidity, and 7 KM/H wind).

Strength was rough; a lot of balance work with weights. Added a KM from last week, still trying to remain in zone 2, but looking at the numbers, apparently I spent more time in Z3 than I expected. Something to pay attention to for tomorrow's run. Once again a quality #IceBeard run. 🤣

Grid of iOS screenshots and a photo:
1) Mobile Hips Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Sam, 30 mins.

3) Apple Fitness Running Details:
Total Time: 1:47:37.
Total Distance: 13.29 KM.
Average Pace: 8'06"/KM.

4) Environment Canada site showing Yellow warning - cold, -22°C, -28 Windchill, 72% humidity, and 7 KM/H wind.

5) Apple Fitness Heart Rate Zone report:
Zone 1: 08:36.
Zone 2: 1:07:15.
Zone 3: 31:31.
Zone 4: 00:13.
Zone 5: 00:00.

6) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and an ice-covered beard.

@sebastianhahn It isn't *actually* -32 out, but that is how it feels on exposed skin. My face gets it, but thanks to the #IceBeard that shields half my face, bit's pretty manageable.

Friday #Workout:
22 minutes of yoga for runners.
30 minutes of strength training.
11.1 KM of #Running (-16°C, -23 windchill, 82% humidity, and 12 KM/H wind).

Strength was challenging, and then out for another Zone 2 run. Went really well, felt a bit harder than others, but the zones say it was about the same. 🤷🏻 Maybe it was the #IceBeard slowing me down. 🤣 Picked up groceries, wandered home, and got on with my day.

Grid of five photos:

1) Snowy pathway through parkland with trees under a grey sky.

2) Snowy pathway through a park with a conifer on the left and bare trees on the right.

3) Path under the 417 highway with some open water on the far right.

4) Snowy path with a ski track on the left, some trees, and in the distance on the left, a Alstom Citadis Spirit on the track.

5) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard covered in ice.

Thursday #Workout:
11 minutes of yoga for runners.
20 minutes of kickboxing.
11.33 KM of #Running (-16°C, -22 windchill, 85% humidity, and 10 KM/H wind).

Passed 1000 #AppleFitness workouts in about two year or so. Kickboxing was fun and reminded me that I miss going to #KungFu.

Run was another solid Zone 2 run - the ratio between Z2 to Z1/3 seems to be going up. Another #IceBeard day, but also a pants day.

Grid of iOS screenshots:
1) Limber Legs Yoga for Runners, 11 mins.

2) Apple Fitness Kickboxing with Nez, 20 mins.

3) Apple Fitness Award: You've done 1000 Fitness+ sessions. Celebrate the moment!

4) Apple Fitness Running Details:
Total Time: 1:28:52.
Total Distance: 11.33 KM.
Average Pace: 7'50"/KM.

5) Environment Canada site showing -16°C, -22 windchill, 85% humidity, and 10 KM/H wind.

6) Apple Fitness Heart Rate Zone report:
Zone 1: 12:54.
Zone 2: 1:05:42.
Zone 3: 10:16.
Zone 4: 00:00.
Zone 5: 00.00.

Grid of four photos:

1) Snowy covered path with bare trees on either side.

2) Snowy path with ski tracks on either side of it, with some bare trees and a lightly cloudy sky.

3) Snowy path and my waving shadow.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard coated in ice.

Friday #Workout:
22 minutes of yoga for runners.
30 minutes of strength training.
10.6 KM of #Running (-23°C, -34 windchill, 68% humidity, and 22 KM/H wind, gusting to 32 KM/H).

Good workouts, strength was fun.

Run was chilly and windy. I decided to try another Z2 run to try to keep the sweating down to a minimum.

Will have to go out again tomorrow, because #Winterlude doesn't officially open today until 1600. My phone's front-facing camera seems to have trouble focusing in cold. 🤔 #IceBeard

Grid of four photos, all taken on Sparks Street in Ottawa:
1) A Winterlude / Bal De Neige marker made from ice, with two stars on the right.

2) A metal girder structure over the street, with lights that continuously change colours strung from them.

3) a four metre tall blue and silver toque-like structure with lights framed with two conifers.

4) three large screen vertically mounted TVs showing a fall/winter scene (trees with orange and red leaves, snow on the ground, and a flowing river).

Grid of four photos:

1) A metre-tall moose looking up carved from ice.

2) An add for submarines by Hanwha for the KSS-3 submarine they're trying to sell Canada.

3) Rather large (two metre tall?) Canada Goose carved from ice, wings spread back, probably about to hiss at us.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard covered in ice.

Thursday #Workout:
11 minutes of yoga for runners.
20 minutes of pilates.
10.3 KM of #Running (-18°C, -27 windchill, 81% humidity, and 17 KM/H wind).

Good workouts, though I'm not enjoying pilates (which we call plates).

Run started late, after two chats with folks, about a third of the way into todays run I was having a tough time, so I switched over to a forced Z2 run, which made things more manageable, and really, it's good practice. Lots to see this morning (details in alt) and #IceBeard.

Grid of iOS screenshots:
1) Apple Fitness Limber Legs Yoga for Runners, 11 mins.

3) Apple Fitness Pilates with Marimba, 20 mins.

3) Apple Fitness Running Details:
Total Time: 1:23:04.
Total Distance: 10.30 KM.
Average Pace: 8'04"/KM.

4) Environment Canada site showing -18°C, -27 windchill, 81% humidity, and 17 KM/H wind.

Grid of four photos of ice sculptures on the Plaza Bridge over the Rideau Canal in Ottawa.

1) A cute animal (bear?) wearing a tuque and sweater waving.

2) A stylized snowflake with the words Interlude Bal de Neige on it, a ice tree and another waving animal behind.

3) Wider shot showing a Goose, some bears, and in the distance, the National Arts Centre with a Canadian flag blowing in the wind on the far right of the frame.

4) Closeup of an unimpressed-looking beaver.

Grid of four photos:
1) Looking south on from the Corktown bridge over the Rideau Canal skateway, with some skaters visible, and some out-of-focus love-locks in the foreground.

2) Snowy pathway with ski tracks on either side of it,through parkland with some bare trees, and the sun in a lightly cloudy sky on the top left.

3) Impression in the snow of left wing (probably) from an owl grabbing a small animal.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard covered in ice.

Wednesday #Workout:
11 minutes of yoga for runners.
20 minutes of strength training.
20 minutes of shovelling snow.
7.1 KM of #Running (-20°C, -28 windchill, 80% humidity, and 10 KM/H wind).

Good workouts, run was pretty good… except I fell flat on my face while running through some deep snow, which made me laugh. Keep an eye on my @loops account, I guess. 🤣 I was fine, dusted myself off, and kept going. Opted to cut it a bit short, just in case. Picked up groceries, and wanderd home. #IceBeard

Grid of iOS screenshots:
1) Apple Fitness Powerful Glutes Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Gregg, 20 mins.

3) Apple Fitness Functional Strength training, total time: 0:20:39, 115 Active calories.

4) Apple Fitness Running Details:
Total Time: 0:55:20.
Total Distance: 7.12 KM.
Average Pace: 7'46"/KM.

5) Environment Canada site showing -20°C, -28 windchill, 80% humidity, and 10 KM/H wind.

Grid of four photos:
1) A small cluster of spruce trees in snowy parkland, under a blue sky.

2) A zoomed-in photo of a sun dog on the east side of the rising sun, with fairly clear colour banding.

3) Snowy path through parkland with the sun rising above the trees in the distance.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, a beard covered in ice (#IceBeard), with the Rideau Public Library branch visible behind him.

Tuesday #Workout:
11 minutes of yoga for runners.
20 minutes of core strength training.
33 minutes of snow shovelling (packed stuff from a snow plough).
KM of #Running (-18°C, -24 windchill, 78% humidity, and 8 KM/H wind).

Core workouts are tough. Run was good, conditions slightly better than yesterday.

Saw one of the old ladies I haven't seen in a while (I internally refer to her as Hardcore, as she'd been out in -40 too) and stopped to chat for a bit. And, of course, new #IceBeard.

Grid of iOS screenshots:
1) Apple Fitness Strong Core Yoga for Runners, 11 mins.

2) Apple Fitness Core with Gregg, 20 mins.

3) Apple Fitness Strength training, total time: 0:33:24, 186 Active calories.

4) Apple Fitness Running Details:
Total Time: 1:20.43.
Total Distance: 10.40 KM.
Average Pace: 7'46"/KM.

5) Environment Canada site showing -18°C, -24 windchill, 78% humidity, and 8 KM/H wind.

Grid of three photos:

1) Slightly out-of-focus photo of a ploughed path with trees on the left site and some falling snow.

2) A snowy path through parkland with ski tracks on either side with trees in the distance under a grey sky.

3) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard covered in snow. #IceBeard

@ericmwalk Some high-quality #IceBeard going on there. 🖖🏻

Saturday #Workout:
8.1 KM of #Running (-27°C, -37 windchill, 65% humidity, and 12 KM/H wind).

Started the day off with a couple of hours of reading, then looked outside, checked the weather, and went out.

Plan was 5km, but I was having fun and was warm in my layers (running tshirt, orange hoodie, grey hoodie, red windbreaker, underwear, long-johns, running pants, a pair of socks, shoes, my light, medium, and heavy gloves on too). Hard part is to breathe though nose to pre-warm air. #IceBeard

Grid of iOS screenshots and a photo:
1) Apple Fitness Running Details:
Total Time: 1:03:04.
Total Distance: 8.16 KM.
Average Pace: 7'44"/KM.

2) Environment Canada site showing -27°C, -37 windchill, 65% humidity, and 12 KM/H wind.

3) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie under a grey hoodie, a red outer coat, and a beard with the exposed parts covered in ice.

Tuesday #Workout:
11 minutes of yoga for runners.
20 minutes of core strength training.
7.1 KM of #Running (-18°C, -26 windchill, 67% humidity, and 13 KM/H wind).

Core is an interesting thing to add to the mix. Good run, even though it was getting cool enough I had to pants today. Bonus #IceBeard though!

#FirstSong of the day thanks to @Faintdreams's post this morning about Babymetal and Electric Callboy's collaboration Ratatat. (now listening to the entire playlist)

https://dice.camp/@Faintdreams/115927082474579109

Grid of iOS screenshots and two photos:
1) Apple Fitness Strong Core Yoga for Runners, 11 mins.

3) Apple Fitness Core with Sam, 20 mins.

4) Apple Fitness Running Details:
Total Time: 0:53:17.
Total Distance: 7.12 KM.
Average Pace: 7'29"/KM.

4) Environment Canada site showing -18°C, -26 windchill, 67% humidity, and 13 KM/H wind.

5) Snowy pathway on a long, slow uphill curving to the left, and then to the right with some bare trees.

6) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a beard covered in ice.

Monday #Workout:
11 minutes of yoga for runners.
30 minutes of strength training.
16 minutes of snow shovelling.
7.2 KM of #Running (light snow, -8°C, -11 windchill, 90% humidity, and 6 KM/H wind).

Good workouts, and a pretty good run, considering the conditions, with a bonus light #IceBeard.

Grid of iOS screenshots:
1) Apple Fitness Mobile Hips Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Kim, 30 mins.

3) Apple Fitness Functional strength training, total time: 0:16:30. 119 Active calories.

4) Apple Fitness Running Details:
Total Time: 0:56:11.
Total Distance: 7.21 KM.
Average Pace: 7'47"/KM.

5) Environment Canada site showing light snow, -8°C, -11 windchill, 90% humidity, and 6 KM/H wind.

Grid of four photos.

1 & 2) Snowy pathway through parkland with trees.

3) Snowy path along the west shore of the Rideau River in Strathcona Park.

4) Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie, a red outer coat, and a break with snow and ice in it.

@dairpo I switched the photo just a few days ago a recent #IceBeard (or, my winter look). Winter in Ottawa can be wild. So much ice covered in water now.

Friday #Workout:
22 minutes of yoga for runners.
20 minutes of strength training.
8.1 KM of #Running (-22°C, -29 windchill, 76% humidity, and 8 KM/H wind).

Good workouts, and the first run of the year was just plain wonderful. Yes, it was chilly out, but I don't care, even if I had to wear pants.

Bonus: #IceBeard.

#IceBeard

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