Monday Apr 30 |
 | road ride (jake) 2:30:00 [3] | |
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| 20 mins at 70% - 3x10 mins.threshold at 80-85% with 3 mins between - rest of time at 70-75% - my legs were pretty tired from yesterday, and although it felt good to spin them out, I had to cut this workout short to come home and stretch it out! |
| Misc. 15:00 [1] | |
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| stretch, stretch, stretch...ahhhhhhh |
Sunday Apr 29 |
| Note | |
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| Ocup 1 Mansfield |
| MTB 35:00 [3] | |
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| warm up - 5min <75%, 5 min. 80%, 5 min 82%, plus 3x1min. max. with 3 mins between; spin the last bit. |
| MTB warm up/down 20:00 [2] | |
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| spinning till the start - delayed start due to timing issues... |
| MTB race 1:27:00 [5] | |
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| first lap was strong, kept up with the lead, second was easier as I tried to settle in thinking I could pull it out for the last..but by the middle of the third, I felt my fitness flagging...sore quads and some fatigue meant I didn't finish as strong as I had hoped...but still strong - good for a third place finish - just couldn't catch her!!!! |
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| C • Yay! 4 |
| MTB warm up/down 20:00 [2] | |
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| spun it out at the end |
| Trail run 20:00 [2] | |
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| took an easy run after for recovery... |
Saturday Apr 28 |
| MTB 49:00 [3] | |
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| warm up/ first lap of mansfield preride - easy pace, and cool down after 2nd lap. |
| MTB 27:00 [4] | |
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| gave the second lap a little more juice, and managed to clear the course...ready for tomorrow! |
Thursday Apr 26 |
| indoor spin 1:10:00 [3] | |
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| 20 min warm up - 2x20 mins of 30secs max., 30 secs off - 5 mins between... |
Wednesday Apr 25 |
| Trail run 30:00 [3] | |
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| Warm up to hard core in Palgrave West - found Bent's porcupine, and also a small fire pit with tonnes o garbage and "paraphrenalia" - evidence of Gr. 9 students from H-View....hmmm.... |
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| C • Fire pit? 3 |
| Core and Stability 30:00 [2] | |
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| Hard Core... |
Tuesday Apr 24 |
| road ride 2:05:00 [3] | |
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| am spin for endurance - 70-80% - incl. 20 min. warmup; 2 sets of 5x12 secs max. effort with 3 mins. between each, 5 mins. between sets. The rest at 75% spin - last 10 mins. easy...saw an amazing Kingfisher in the wetlands at the Gore north of Old Church....wow. |
| Trail run 30:00 [2] | |
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| EASY recovery run in Palgrave East...no bird sightings...or I was just to absorbed in my flashy new Boston track pants...;) |
Monday Apr 23 |
| Hiking 55:00 [2] | |
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| march with pooches through pgrave east - easy day after the long weekend |
Sunday Apr 22 |
| Note | |
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| Tour de Caledon |
| MTB 2:45:00 [3] | |
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| Annual Tour de Caledon with BMBC - 8 of us turned out for an awesome sunny spin up duffys to albion, through some trail up to top of duffys - to hwy 9 into Ballycroy where Rocky told us stories and we ate scooby snax...great history lesson!! Then back to do Plagrave trails and into Albion again for some more trail, then back down duffy's into b-town for pints at the bull - great ride had by all! Here's to summer!!! |
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| C • What an awesome weekend! 5 |
Saturday Apr 21 |
| MTB 1:20:00 [4] | |
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| palgrave west trails plus road to get in a 20 min warm up then 3x15 min thresholds at 85% - felt OK but the legs are still fatigued - trails are in excellent shape! |
Friday Apr 20 |
| Hiking 1:45:00 [2] | |
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| felt the legs were too sore for another ride, so decided to challenge myself with a hike in the valley...oops - the bike would have probably felt better, as all the ups and downs of the trail were killing my quads - beauty night for a hike though, and lots of deer evidence abounds... |
Thursday Apr 19 |
| MTB 2:15:00 [3] | |
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| spin to Inglewood and back via rail, road and trail - checked out some Inglewood trail, but it was still too mucky :( patience grasshopper.... |
Wednesday Apr 18 |
| indoor spin 45:00 [2] | |
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| easy spin under 75% for leg recovery - amazing how this has helped the aching muscles! will do another one later tonight... |
| indoor spin 20:00 [1] | |
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| easy pm spin in a effort to keep loosening up... |
Tuesday Apr 17 |
| Misc. (treadmill) 20:00 [2] | |
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| took a hike on the treadmill at the hotel to loosen up the legs - legs were fairly immobile, so this was more like a death march...ouch... |
| recovery stuff 20:00 [2] | |
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| tonnes o stretching for the aching legs. felt excellent.. |
| indoor spin 15:00 [2] | |
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| easy spin after the drive home to loosen up - feeling better! |
Monday Apr 16 |
| Note | |
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| Boston Marathon |
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| C • WOO HOO! 9 |
| road run 20:00 [2] | |
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| warming up, and by warming up I mean this as desperate attempt to warm up before the race in the pouring rain and mud at the athletes' village - took a spin down the roads...then the rain tried to stop as we headed for the start. |
| road run race 3:48:00 [5] | |
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| I'm gonna give this one a 5 cuz it felt like one...at least after the half. I began in the chilly rain, and that alone was a feat. When I woke up and saw the 4" of water in our parking lot, the bent over trees, driving rain and emergency vehicles, I thought, but just for a moment, "I'm not running in this"....but then I figured I had run through worse over the years, so I should just suck it up and get to the start....so I did. Crazy insane rainy drive to the shuttle to get me to the athletes village - many cars and lots of trees down on the highway. Stood in the pouring rain to get on a school bus to get me to the start; got to the village before the start and stood in the rain and mud waiting for the john...me and 20000 other folks. At this point I just had to laugh and realise that it was gonna be a great race wether it was sunny or rainy, so I chose to ignore the weather, strip down to my tights and expose the shoes I was trying to keep dry, (everyone was dressed in extra layers and garbage bags etc...) and I sucked it up...warmed up....and the gun went off. The course is awesome, epic even...lots of gradual hills and amazing crowds - ahhh the smell of malted barley was everywhere! I felt pretty good for the first 2/3 - hydrated, legs were happy. The aches set in around the 30K mark as the hills started to wear me down, but I just tried to use my arms as my motivators, and got to the last 200M. Then it was like I had not a pain to be found as the crowds lifted me out of my stupor, and sent me sprinting to the finish...woweeee!!! It truely was an awesome race. Can't wait to see the dvd to see all the top guys and girls do their thing! Figured I did OK seeing as I just wanted to cruise through under 4... |
Sunday Apr 15 |
| road run 35:00 [2] | |
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| am power cruz through Boston to pick up race packet etc.This place is like runapalooza...and the weather is really, really, really, really, really rainy - oh...and windy...up...in my face at 25-50mph the whole way tomorrow apparantly :) :):)!!!!!!! (but it's still Boston...;) |
| road run (indoor) 40:00 [2] | |
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| treadmillspin as a final blast for the legs...still heavy rains, so I stayed inside - still runner's fiesta down here...got new water barrier blister blocking sox just for tomorrow! now off to load up for the am fun and games...anyone got an extra life jacket?? water wings?? |
Saturday Apr 14 |
| Trail run 50:00 [2] | |
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| early am run through PGrave east and west - back is tight - will have to do lots of stretching before monday... |
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| C • Good luck in Boston! 6 |
Wednesday Apr 11 |
| Trail run 50:00 [3] | |
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| palgrave east and west and wheelie's...then the snow hit... |
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| C • Snow! 1 |
| Core and Stability 30:00 [2] | |
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| hard core minus warm up... |
Tuesday Apr 10 |
| MTB 1:20:00 [2] | |
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| fun cruise through town, trail and side roads with rocky, scooby and mr. c...good amount of mud and a dropped in temp. called for a hot bath...:) |
Monday Apr 9 |
| Trail run 40:00 [2] | |
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| easy run <75% thru k.bash's, wheelies, and pgrave east... |
Sunday Apr 8 |
| Trail run 50:00 [3] | |
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| AM spin through pgrave east and west |
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| C • Getting excited about Boston?? 7 |
| MTB 1:05:00 [3] | |
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| down into AH (frozen and fun!) with el jefe - rode the north and middle; south looked a little moist - spun some roads on the way home...brrrrrr...think I saw the easter Bunny heading south again... |
Saturday Apr 7 |
| Note | |
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| moving day - actually went to Ikea on a holiday saturday...what was I thinking??? |
Friday Apr 6 |
| MTB 1:00:00 [3] | |
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| quick PGrave ride in between moving loads - trails are frozen and in excellent shape; felt really great! Lots of tire tracks in there too - guess I wasn't the ony one itchin' to get in there... |
Wednesday Apr 4 |
| Trail run 50:00 [2] | |
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| Palgrave East in the snow! Tried to keep it to 75% but this seems sooo slowwww...ugh. Nice run though! |
| Core and Stability 40:00 [2] | |
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| Hard Core plus stretching |
Tuesday Apr 3 |
| swim 30:00 [3] | |
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| 100 easy
100 moderate
30x25m steady
100 easy free
shorter today due to influx of aquafit ladies... |
| indoor spin 35:00 [3] | |
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| 20 mins. up, 5 between, 10 down. |
| indoor spin 40:00 [4] | |
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| threshold 2x20 mins. @85% |
Monday Apr 2 |
| road run 50:00 [2] | |
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| steady run with fuzzy and pickles in Cal.East...had fun wading in the rivers too - mmmm spring (for now...) then got even more painting done! |
Sunday Apr 1 |
| indoor spin 35:00 [2] | |
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| warm up and cool down |
| indoor spin 45:00 [4] | |
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| 3x15 mins. at 85% threshold - annndd...I got the tiling and painting almost all done!!!!!!!!!!!!! |
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| C • Housewarming Party 2 |