Tuesday Jul 31 |
 | road run 30:00 [2] | |
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| easy 75% run to warm up for the bike - my heart rate sky rocketed when I passed the cougar zone....hard for specific heart rate training! |
| road ride 1:00:00 [2] | |
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| also 75 % ride - 5x30 sec leg isolations to warm up plus 10 - then the rest at 75% |
| MTB 1:00:00 [3] | |
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| joined Al for a spin up the dingle - stopped to feed the horsies along the way - found wayne, mike and billy in the pkng. ot after |
Monday Jul 30 |
| MTB 1:50:00 [3] | |
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| spun down to Albion to meet PG for some training in the trails - sessioned the witch and tea cup and some others to practice cornering and gearing - lots to work on, but I feel more comfortable and hopefully speedier! |
Sunday Jul 29 |
| MTB 2:10:00 [3] | |
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| took a couple hours to brush up on tecnical skilz at three stages - good hot ride and lots of rocks to play on. Took some smaller side trails that I had not been on before - started at the top and rode down, then back up and around... |
Saturday Jul 28 |
| Note | |
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| Flygurls 10 Hr. chick race at Albion - Vixens |
| MTB race 2:20:00 [5] | |
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| 7 laps of the course - relay with the Vixens (Rocky, Shan, and Laura) at the Flygurlz inaugural 10hr. Relay - great times had by all on the fairly short but fun course - so good to see so many women on bikes! Caledon ladies took first in each of their catagories. |
Thursday Jul 26 |
| MTB 1:40:00 [3] | |
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| cougar tracking spin through the back forest, then down to albion for a fast paced ride all over the place looking for the bmbc...found neither... |
| Note | |
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| yes...you read it right... I was treking with the dogs in the palgrave west forest and into the wheelies' property when the dogs flushed out a VERY large cat (twice the size at least of my 50# border collie. It ran in front of me with huge gracefull strides, and I saw it's markings and very long thick tail. I reported it to animal services, but they seemed less than enthused - guess I'll just keep my eyes wide open in there and carry a big stick?? Gleep!! |
Wednesday Jul 25 |
| road ride 1:30:00 [3] | |
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| 10 min wu to 70%
5x1 min FP - 2 mins. betw.
2x15 mins to 80% 3 mins betw.
2x15 mins to 85% 4 mins. betw.
cool down |
| MTB 1:00:00 [2] | |
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| fun spin in albion with the caledon folks - getting ready for this weekend's race - very social with apres at DP's in cal. east. |
Tuesday Jul 24 |
| Trail run 30:00 [2] | |
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| easy aerobic run in Palgrave East before riding - 75% |
| MTB 1:45:00 [3] | |
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| Ride down to albion and around - met up with scooby, and he led a fast paced spin avoiding the race...headed home throo pgrave and met up with wayne and billy - the hills were alive! |
Monday Jul 23 |
| swim 25:00 [3] | |
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| quick lunchtime swim - 300 warm up, 6x50m fast, 300 cool down...busy in there today harrumph... |
| road ride 30:00 [2] | |
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| followed up the swim with an easy cruise through and around PGrave - not alot of pop in the legs since Sat. |
Sunday Jul 22 |
| swim 20:00 [2] | |
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| easy swim up the island and back to loosen up - also lots of streching in the sun and rolling off the dock frequently to cool off - awesome weather!!! |
Saturday Jul 21 |
| Note | |
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| 8hr. Hardwood solo |
| MTB race 8:05:00 [5] | |
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| 8Hr at hardwood Solo - this one was harder for me than Mansfield - pushed a little too hard the first couple laps, then got a massive headache on the 6th, and muscle spasms/charlie horses on the 7th...so I upped the electrolyte intake, and tried a banana and some pom/blueberry juice - felt better after the 10th, and felt pretty good for the last 2 laps to pull 12 all inall - ended up 2nd overall, and was happy to be there! (especially since I had finishing doubts at the 6th lap mark 8>( |
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| C • Yay, Crash!! 1 |
| MTB warm up/down 30:00 [2] | |
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| spun up for 15 mins. before, and 15 mins. after ... |
Friday Jul 20 |
| MTB 1:05:00 [3] | |
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| rid ein tthe valley - took out the old Kona for some fun - took it easy in prep. for tomorrows long haul.. |
Wednesday Jul 18 |
| yoga 40:00 [1] | |
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| much needed Power Yoga for Endurance Athletes - thanks Caron!! |
| road ride 2:00:00 [3] | |
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| snuck out before the rain for a spin out to Innis Lake, down to Castlederg, over to Schomberg, up 11th, over 18th nad back to Palgrave - got stuck on some dirt road, but it was pretty hard packed so not too bad - did I mention I am not a fan of road riding? but the aero bars are feeling better. |
Tuesday Jul 17 |
| road run (TRACK) 1:10:00 [4] | |
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| at RFH track
wu 15 mins. 70%
yasso 800's at 3:50 x 8 with 2 mins. jog between each
cool down to 60%
this was pretty killler as it has been awhile since I have done speed work! |
| road ride 40:00 [2] | |
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| right after run to spin out the legs... |
| MTB 1:10:00 [3] | |
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| PM Dingle tingle wit the BMBC group - 11 showed! good times plus apres fire. |
Monday Jul 16 |
| swim 30:00 [3] | |
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| 200 wu
6x50 fast with 20 sec. between
300 free
200 of 25 easy 25 fast
cooldown... |
Sunday Jul 15 |
| MTB 2:00:00 [3] | |
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| fast paced ride in Dufferin - opted for here due to rain in 3 Stage - kept pushing the big gears... |
Saturday Jul 14 |
| MTB 2:00:00 [3] | |
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| Tour of Meaford trails with bmbc at our annual Carribean Fest'...rainy but great technical river riding...practicing tracing the corners and keeping set up in a bigger gear in the ST. |
| Trail run 30:00 [2] | |
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| easy brief run in am.... |
Friday Jul 13 |
| MTB (downhill) 2:00:00 [2] | |
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| got the big rig out for a shute down Blue - we were out for about 4hrs., but I can't count time on the lift - awesome runs and fun had all around...got all blacks in and a couple double B's - maybe I'll do the O Cup next week! |
Thursday Jul 12 |
| MTB 45:00 [4] | |
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| hill repeats on duffys - 2 sets 4x30secs. max. hill climbs 3 min spin between 5 min betw. sets wu/cd... |
| MTB 1:15:00 [3] | |
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| headed down to albion after for a spin with bmbc...did all backwards so it was nice to see albion from a different light...had never done the northeast backwards before - I think I prefer it! |
Wednesday Jul 11 |
| road ride 2:00:00 [3] | |
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| great ride with Rocky and Bullwinkle through Bolton/Cal.East...duffys, castlederg,humberst.,gore,church,innis lake, patterson,mount hope, homeward to bolton...who knew road riding was so much work? I have alot to learn! 1st day with the aero bars and it feels shaky!! |
| Trail run 40:00 [2] | |
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| slow run with fuzzy and pickles in palgrave - feeling sluggish... |
Tuesday Jul 10 |
| MTB 1:20:00 [2] | |
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| easy ride through palgrave with bmbc crew,,,good fire after - so hot that we all figured we each lost 5#'s during... |
Monday Jul 9 |
| Trail run 1:10:00 [3] | |
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| hot hot hot - stuck to the trails of palgrave to keep out of the sun... |
| road ride 1:00:00 [2] | |
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| followed the run with an easy ride through palgrave town to the east and around...hot hot hot |
Sunday Jul 8 |
| Note | |
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| Ocup 5 Buckwallow |
| MTB warm up/down 35:00 [3] | |
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| 5 min. blocks incresing %age each time, plus 2x 1.5 mins. at race pace |
| MTB race 1:39:00 [5] | |
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| good race all in all, if not steamy! I felt pretty good about my ride - HR averaged at 180, so I guess I was cookin'! Came in a solid 3rd and felt better about this than the last 2...good course, but it wore me down! |
| MTB warm up/down 20:00 [2] | |
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| cool down spin along Reay Rd...took forever for the HR to drop, as the humidity was increasing along with the intense sun....whew! |
Saturday Jul 7 |
| MTB (pre ride) 1:30:00 [3] | |
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| warm up plus two laps at buckwallow - one with PG - nice to have some tips to mull over along the way! |
Thursday Jul 5 |
| road run 40:00 [3] | |
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| fairly sluggish run down to the chalet and back - legs like bricks... |
| MTB 1:40:00 [3] | |
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| Albion Hills - still dusty even after the rain. Did 30 mins. at close to race pace solo just to feel the heat, then joined the BMBC for a fast paced tour - feeling much more peppy than this Am... |
Wednesday Jul 4 |
| Note | |
| (sick) (rest day) |
| feeling sunday's impact...took the day off. |
Tuesday Jul 3 |
| road ride 1:50:00 [3] | |
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| 20 min warm up incl. 5x30secs. leg isolations
3x 10KM at 80%
cool down
on jake, so I did mostly road, a little gravel, some rail, and some albion doubletrack... |
Monday Jul 2 |
| Note | |
| (rest day) |
| took a day off and did a light spin down to 'the dock' for a little long weekend goofing off with chris, mike, ries and michelle - fun in the river and tried out a few turns on the pump track. |
Sunday Jul 1 |
| road ride 1:45:00 [3] | |
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| canada day road ride on the roads of muskoka - took a great spill around a turn...road rash sucks.... |
| road run 1:00:00 [3] | |
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| followed the ride with a quick change to feet and ran around the islands - over to Rocky Crest and back home....legs tired by the end. |