Sunday Sep 30 |
 | MTB 30:00 [2] | |
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| easy spinning out the legs at Albion while someone test rode my Kona...sold!! |
Saturday Sep 29 |
| Note | |
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| 8 hr. Hardwood Solo #3 of series |
| MTB race 8:00:00 [4]130.0 mi (3:42 / mi) | |
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| tried to keep this one steady and as close to 83% HR as was possible - lost my front shifting right off the hop, so I just left the bike in the big ring and took it from there...seemed to work if not for the sharp uphills that got to me after awhile!! SInglespeed?? Practiced fueling as I hope to do for the Ironman - every Hr. = 1/2 Cliff bar, then 15 mins. later, an electrolyte, then 15 mins. later a gel, then 15 mins. later an electrolyte - plus 1 bottle per hour (should be more!!!) of Perpetuem - this would be ideal, but I seemed to just get in either the gel or the bar per hour, plus 1 electrolyte - I guess though, on the road bike, I can find the time to eat properly, plus it will help pass the time thinking about the next 15 mins. and what I need to get ready for - anything to pass the time!!! Muscles and attention span stayed alert for the duration.
Finished this race in 1st - tough field of women out there, and it was fairly close - I had the chance to get in one last lap, but didn't realise it until I had handed in my chip - oops...next time I'll pay closer attention, and maybe would have anchored a more solid lead! Whew! Great cool day for racing, and fun was had by all. |
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| C • Crash rules! 6 |
Friday Sep 28 |
| swim 50:00 [3] | |
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| 400 wu
4x 150 IM
100 FR
50 IM
15 secs betwwen each (all at 85-90%)
1.15 mins between sets
600 FR cool down |
| Trail run 30:00 [2] | |
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| easy recovery run before tomorrow's fun and game - wit da pooches in PGrave West |
Thursday Sep 27 |
| MTB 1:20:00 [3] | |
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| made it to albion for 6:15, and got a solo lap in before hooking up with bmbc group for a fast spin on the west side. Seemed eveyone took their wheeties today!! |
Wednesday Sep 26 |
| road run 1:30:00 [3] | |
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| feeling much better today - got in 16K - new shoes really make a difference... |
| swim 45:00 [3] | |
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| Hunter's Lake with the crew - it's getting dark waaayyy too early now! |
Tuesday Sep 25 |
| road ride 20:00 [2] | |
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| yes...short ride I know...headed out for some training, but my body told me I needed the day off - turned around and headed home. |
| yoga 40:00 [1] | |
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| went right to the mat for some power yoga with Caron...much needed stretching and core work - after physio this morning, I really needed this. |
Monday Sep 24 |
| MTB 1:30:00 [3] | |
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| early AM final ride at Bromont before driving home - C1-C3-C4-5,14.21B, to the lookout - then 51 all the way down to home with one last turn through the park...my arms and quads are KILLING me. |
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| C • Pastry? 3 |
Sunday Sep 23 |
| Trail run 1:30:00 [3] | |
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| early AM run around C1 (15K) at Bromont - base of the mont, but still a good bit 'o climbing - great morning temps., leaves, deer and NO bears! |
| MTB (Downhill) 2:00:00 [3] | |
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| got a lift ticket today and spent 3 Hrs. on the mountain - VERY technical trails - even the Intemed. were a bit extreme - met a tree unexpectedly at one point, cried a little, had a suck-fit, then found an awesome run with a berm filled, dirt jumping, downhill course on it - sessioned this over and over 'till the nerve came back. Awesome final run down the long swooping, easy path to the bottom...then more hot-tub....yummmmm |
Saturday Sep 22 |
| MTB 4:00:00 [3] | |
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| headed out for an epic journey after breakfast - found all the trails we could, with several turns up the mountain again (arrgghh...) and a wee break for lunch at the 2 hr. mark - cliff bars and h2o - then back up the mountain and around a couple times. Lots of trail here...but it needs more flowing singletrack...good times had by all, and the apres hot tub was most welcome! |
Friday Sep 21 |
| MTB 2:00:00 [3] | |
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| Bromont after the drive - a couple hrs. of straight up the mountain - finding trails - bombing down and then up again - arrrghhhhhh....it's tall |
Thursday Sep 20 |
| road run (speed work) 1:15:00 [4] | |
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| fancy fartleks - 2x 1000-600-800-200 at 90% w/ 1 min between each rep; 4 mins. between sets - 15 min. wu, 15 min cd... |
| MTB 1:00:00 [3] | |
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| AH with BMBC chasing the last of the light... |
Wednesday Sep 19 |
| MTB 2:00:00 [3] | |
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| rode to albion to meet the wed. am group - good bunch, and a solid ride - tonnes o' fun, and got the scoop on Bromont...buttertarts and baguettes here I come! rode home and through some palgrave singletrack... |
| Trail run 1:15:00 [3] | |
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| quick transition off the bike to the feet for trail in pgrave east and west...solid aerobic base stuff... |
| swim 50:00 [3] | |
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| Hunter's Lake with W, LW, and KT...getting dark and chilly by the end. |
Tuesday Sep 18 |
| swim 50:00 [3] | |
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| lane swim at wellness - warm up, 2x40 laps steady, cool down |
| road ride 1:30:00 [3] | |
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| 15 min. wu
5x2 min FP with 1 min. between (110RPM)
3x15 min. 80% w/ 3 min. between
cool down to 50% |
Monday Sep 17 |
| Core and Stability (yoga and core) 40:00 [2] | |
| (rest day) |
| Hard Core plus some power yoga to stretch it all out...now time to get to business for the upcoming hoopla in florida! |
Sunday Sep 16 |
| Note | |
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| Provincial Champs Hardwood |
| MTB race 1:40:00 [5] | |
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| Knew I would be a little compromised for this race from yesterday's fun, but felt great and held on to a great race annyways - no podium today, but a solid fourth, and I managed to hold my own against some girls and guys I had set as personal goals.
Ended the season in 2nd place for my division. Yay! |
| MTB warm up/down 40:00 [3] | |
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| strucured warm up on the pavement and gravel around Hardwood |
Saturday Sep 15 |
| Note | |
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| adventure sports MTB 30K |
| MTB race 1:40:00 [4] | |
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| fun racing with Duncan in the pouring rain and 6 degree weather at 3 stage etc... pulled ahead early and slipped and slided all the way to first place - REALLY fun race, and I highly recommend it to everyone for next year! |
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| C • Congratulations! 3 |
| MTB warm up/down 20:00 [3] | |
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| easy spinnig to warm up |
Friday Sep 14 |
| swim 50:00 [3] | |
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| 90 laps steady at wellness... |
| road ride 35:00 [2] | |
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| EASY recovery spin before tomorrow's weekend extravaganza |
Thursday Sep 13 |
| indoor spin 1:30:00 [3] | |
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| yess you read it right...indoor spin...was almost dark when I finished work, so I spun inside - Aero 1 keeping it 70-75%...eww/ugh/ick... |
| Trail run 30:00 [3] | |
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| quick night run off the bike with the pooches to keep me company - so dark - so cougary...things that go bump in the night - kept the HR up! |
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| C • "Cougary" 3 |
Wednesday Sep 12 |
| MTB 1:30:00 [3] | |
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| some hill work and threshold work in AH |
Tuesday Sep 11 |
| road ride (Brick) 30:00 [2] | |
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| easy spin through palgrave etc... |
| Trail run (Bick) 30:00 [3] | |
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| changed shoes for a quick trail run at 75% through Palgrave West |
| MTB 1:00:00 [3] | |
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| joined BMBC for a Palgrave ride on the big rig - I am getting a hang of the heaviness and wide, high bars...;) wait for Bromont!!!!!!!!!!!!!!!!!!!!! |
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| C • I see you're doing the MTB rac... 6 |
Monday Sep 10 |
| swim 50:00 [3] | |
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| AM swim - lost count of laps but seemed to be at least 80...getting easier to bilateral breathe - ran into KO there putting in some swim time too! |
Sunday Sep 9 |
| MTB 1:30:00 [3] | |
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| couple laps of the hardwood course for next weekend - |
Saturday Sep 8 |
| road ride 3:45:00 [4] | |
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| decided to test my fitness and joined AS for a super speedy ride to glen Williams and back (he is very tall with man legs, not to mention a pro rider, so I was fighting for a position behind him the whole way!!) ( my place - patterson- innis lk.- old church - walkers - mnt view - grange - mclaughlin - old base - mississauga - king - terra cotta - glen williams - winston churchill - grange - mississauga - belfountain - cateract - #24 - airport - finnerty - home) wow...seemed all uphill and windy on the way home - by far my speediest ride to date - got schooled big time!!
was going to head to hardwood for a preride, but I'm pooped...later. |
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| C • Stats? 2 |
Thursday Sep 6 |
| MTB 1:20:00 [3] | |
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| some threshold work and then joined bmbc for an albion ride - spent most of the time cat and mousing with Duncan M...hot out there! |
Wednesday Sep 5 |
| road ride 2:30:00 [3] | |
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| Home-3rd adjala-10th-4th-30th-7th-#9-home
steady pace - MAJOR headwind on the return...ugh... |
| MTB 1:30:00 [3] | |
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| quick transition to the big rig for some Palgrave action...and fire duty! sooo saaaddddd :( sniff |
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| C • Fire Duty 1 |
| swim 50:00 [3] | |
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| hunter's lake with Linda, Wayne and Karen - first day of no shoulder pain! Yoga must be helping. |
| yoga 20:00 [1] | |
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| bike and swim specific rodney yee...yum... |
Tuesday Sep 4 |
| Trail run (speed work) 1:00:00 [3] | |
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| 15 min wu
4x30 sec hard 30 sec easy
3 sets of 4x 1.5 min 90%, 30 secs easy - 4 mins. between sets
cool down to 60% |
Monday Sep 3 |
| road run 1:50:00 [3] | |
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| got out EARLY for this one due to a jammed day - nice stteady paced run, but my knees (?) and back were tight by the end - gleep! |
| MTB 1:50:00 [3] | |
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| had full intention of making a 2:00 swim with the crew, but the day got too jammed, and I appeased myself with a late day ride, only to be called back home cuz of the fire - I was in a no reception zone for awhile, so people were going crazy trying to reach me to tell me to get home...glad the barn is still standing - thanks to all that fought the fire into the night!! |
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| C • Sooo glad your house is OK!! 4 |
Sunday Sep 2 |
| swim 30:00 [3] | |
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| had some deep water panic cuz I was solo, so I cut this short, and took the day off apart from some hauling and maintenance around the place - getting ready for winter!! |
Saturday Sep 1 |
| MTB 1:30:00 [3] | |
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| a chance to get out on the new bike in some more rocky terrain - love the bike!! |