Friday Aug 31 |
 | road ride 4:30:00 [3] | |
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| ride with Rocky all over southern ont. - so good to have good company on rides like this - bumped into Linda too on the way back through Tottenham, and she joined us home to Bolton. |
| Trail run 30:00 [3] | |
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| quick run off the bike on the HVT from wellness centre. |
Thursday Aug 30 |
| Trail run 1:15:00 [3] | |
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| palgrave east plus road - speed work 20 min. wu, 12x2 mins hard, 1 min easy, 20 mins. steady HR 75% cool down |
Wednesday Aug 29 |
| MTB 1:20:00 [3] | |
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| met up with the Wed. AM crew in albion for a spin on my new rig...too fun! Good to see VMax before he heads north again! Good group to ride with and a fun way to start the day... |
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| C • Thanks 1 |
| road run 1:30:00 [3] | |
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| hot hot hot run after the AM mtb...this was a low HR and tempo run - sooooo hard to stay aerobic today!! |
| road ride 1:30:00 [3] | |
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| quick switch to the bike for some intervals around town - long and steady HR - gotta get the pounds off! |
Tuesday Aug 28 |
| yoga 45:00 [1] | |
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| yoga conditioning for athletes with Rodney Yee - aahhhhhh |
| swim 50:00 [3] | |
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| 600 warm up
2x800@75-85%
200 cool down : 2400m total |
Monday Aug 27 |
| road ride 50:00 [3] | |
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| recovery ride - was to be a hard effort interval ride and swim, but I decided on an easy day cuz my get up and go had got up and went... |
Sunday Aug 26 |
| MTB race 1:46:00 [5] | |
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| 2nd night lap @55 mins...getting slooowwwwwer
$th lap done in the daylight @51 mins. - wanted to break 50 but the body had other ideas - tiny victory for me in getting across the gator pit aka "snakes on a plank". it was beautiful; hope there's pix...
our team ended up 2nd place - great times had by all and a really fun race as always! |
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| C • Way to go! 8 |
Saturday Aug 25 |
| Note | |
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| Hot August 24hr. Vixens and Dixens! |
| MTB race 1:42:00 [5] | |
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| First lap of 24Hr course @ 50 mins
2nd lap @ 52 mins - night lap
details to follow |
| Trail run 50:00 [3] | |
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| trail run with Rocky after the first lap of the 24 Hr race...crazy people in them there hills - beware the bovine... |
Friday Aug 24 |
| MTB 1:10:00 [3] | |
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| quick early AM spin to albion for a final pre ride of the course - still dry :( |
Wednesday Aug 22 |
| road ride 2:55:00 [3] | |
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| new loop up in adjala - no cars! nice rolling hills and good pavement - got a couple loops in - 75K or so...parked at the Adjala school and headed east and north from there - cross 50 then south on the 7th etc etc... |
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| C • Adjala School 2 |
| road run 40:00 [3] | |
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| quick change to the shoes for a run out of the valley and back... |
| swim 50:00 [3] | |
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| at Hunter's with the crew - |
Tuesday Aug 21 |
| road run 1:10:00 [3] | |
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| cold rainy PM run - 10 min wu, 3x10 mins at 75% with 4 mins. between, then 70-75% unil the end |
| MTB 1:50:00 [3] | |
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| quick switch to the bike after the run - opted to hide in the woods on a MTB rather thatn a road ride in the rain, so I did a combo...20 mins. wu, then north east albion trails, then 24hr. loop, then rail and road back home - cold, very wet, and dark - good solo night lap of the 24hr., and just managed to tag on to the Tues. pm race stragglers - it will be a long course for some! |
Monday Aug 20 |
| road ride 1:00:00 [3] | |
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| spin up to O'ville to pick up the mini from the garage - uphill most of the way it seems...and cold too! |
Sunday Aug 19 |
| swim 30:00 [2] | |
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| around the island - suit makes me sooo much smoother - scared myself out there in the deep water all alone though...eeeeekk |
Saturday Aug 18 |
| swim 40:00 [2] | |
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| swim in Bala with Rocky and Scooby - was chilly enough to be glad for the wetsuit! |
| road ride 3:15:00 [4] | |
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| road ride after swim - Scooby and Rocky held a blistering pace for me, and the first half hurt alot...I settled in for the second half after venting my grievances, and felt alot better - adjusted the aerobars and realised how much they can help. Seems I may be stronger in the water than on the bike...who knew?? |
| road run 45:00 [2] | |
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| short run after the ride, but the legs felt heavy to start, so it seemed longer - |
Thursday Aug 16 |
| MTB 2:30:00 [3] | |
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| headed to the top of Innis Lk. to do the trails back to my place, then down to Albion to join BMBC for a spin throough the woods; finished with 20 mins. of gravel blasting to spin it out. |
Wednesday Aug 15 |
| road ride 2:30:00 [3] | |
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| spin up into the valley for some quiet riding - 45 mins at 70%, 1x10 min at 75%, 1x30 min at 80%, 1x10 at 75%, the rest back to 70% - not too bad on the roads today - almost fun even...;) |
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| C • Riding? 1 |
| swim 45:00 [3] | |
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| quick change and headed to Hunter's for 2 laps of the lake - first long swim in the wetsuit - hard to get used to - seems it hinders my left arm, so my hand fell asleep, but I think the suit was problably just crooked...swimming felt faster though; at least I'll float for awhile if I pass out during the race! |
Tuesday Aug 14 |
| road ride 1:00:00 [3] | |
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| quickk warm up plus 1x15 min at 88% before MTB |
| MTB 1:10:00 [3] | |
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| quick switch to the MTB for some threshold work on the way to the lookout and back 3x15 mins at 85-90% with 5 mins. between... cruise home. |
Monday Aug 13 |
| yoga 25:00 [2] | |
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| Yoga for end. ath. |
| Core and Stability 20:00 [2] | |
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| good blasting on the core... |
Sunday Aug 12 |
| Note | |
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| Ocup 6 Elliot Lake |
| MTB warm up/down 35:00 [3] | |
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| pre race warm up - rained all night, so tings are less dusty, but roots and rocks are now slick... |
| MTB race 1:34:00 [5] | |
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| was a good race - pretty darn technical and great humidity - couple good climbs - pulled off a first and came away unscathed - very slick roots in there!! lots of DNF's. |
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| C • Well Done, Crash!! 4 |
Saturday Aug 11 |
| swim 20:00 [2] | |
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| swim before hitting the road |
| MTB 1:10:00 [3] | |
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| pre riding of Elliot course - hot and dry - but rain in the forcast for overnight... |
Friday Aug 10 |
| swim 30:00 [2] | |
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| easy open water with the new suit on the island...wow it's floaty! |
Thursday Aug 9 |
| Trail run 1:35:00 [3] | |
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| Met Rocky at the water fountain for a cruise through trail to the rail trail, then on towards Cal. East - turned at Centerville, then back to Albion for some trail back to the fountain - soooo good to have company pull me along - it's been awile since I've run over an hour :( !! I feel it coming back.... |
| MTB 55:00 [3] | |
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| followed the run with a quick change to the MTB with the BMBC....was to go easy, but it was too much fun, and with little Dave leading, things got pretty zippy! Wow...it's a dust bowl in there. I don't know why this surprises me cuz I comment on it every week! Pleasssssseeee rain more!!! |
Wednesday Aug 8 |
| road ride 2:10:00 [3] | |
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| some higher heat rate drills - 20 wu with 4x20secs FP
1x10 mins 85-90%
2x15 same
1x20 same
15 mins. between at 70%
cd
ran into Rocky and Barney on their way to the swim...cruised with them up Duffys where they hit the trail.. |
Tuesday Aug 7 |
| yoga 45:00 [2] | |
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| Power Yoga for End. Ath. |
Monday Aug 6 |
| MTB 3:00:00 [3] | |
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| epic tour of 3 Stages - Elliot Lake here I come - bring on the rox!! |
| swim 20:00 [2] | |
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| followed the ride with a swim in GBay...waves were soooo big, and I was alone, so I cut this short - gotta get used to the waves soon! |
Sunday Aug 5 |
| road ride 2:10:00 [3] | |
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| on MTB - mostly road with some trails around Rocky Crest and the snowmobile network - highway into Rosseau and back to Gordon Bay |
| road run 45:00 [3] | |
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| easier run right after the bike along cottage roads from the marina |
| swim 50:00 [3] | |
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| another tour around the island after the run - shoulder is acting up and there were more waves, so I felt ALOT more fatigued |
Saturday Aug 4 |
| swim 50:00 [3] | |
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| open water swim around the island - 2K - deep and wavy...eeekkk! |
Thursday Aug 2 |
| indoor spin 1:00:00 [3] | |
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| Vo2 max. testing in O'ville @ Steve's - results to come, but I may have gained some fitness over the last? |
| Trail run 45:00 [3] | |
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| hot run in Albion with social BMBC time afterwards - |
Wednesday Aug 1 |
| swim 57:00 [3] | |
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| first open water at Hunter 's Lake - beautiful clean water, and I survived with no monsters nibbling at my toes! I may overcome this fear yet... |
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| C • Open Water 4 |