Training Archive: CrashIn the 31 days ending 2007-10-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Oct 30 | ||
| swim 45:00 [3] | |
| last swim at the wellness before hitting the ocean
400wu 8x125 build w/ 30 secs. betw. 400 cd @ 50 free, 50 choice | ||
| road ride (mtb) 50:00 [2] | |
| 15 min wu
2x8 min at 80% 4 min betw cool down to 50% 95 rpm | ||
Monday Oct 29 | ||
| road run 30:00 [2] | |
| easy run to shake out the legs and keep things sharp | ||
| C • All the Best! 4 | ||
Sunday Oct 28 | ||
| MTB 2:00:00 [2] | |
| easy spin in Horseshoe on the 7h and 8th with the crew - bumped into a really cute couple as we were in the woods; cute, but waaayyyy overboard cute - wore matching Salomon outfits - the kinda couple you just know planned to match ; kinda like Ashton and Demi....they looked kinda fit, but maybe it was just an impression left by the matching suits...hmmm...some people :) ;) ;)
Carried on to the 8th and got totally dumped on by heavy sleet/snow/slush - tires bunged up and we sang Xmas carols - fun had by all...! | ||
| C • Hee hee 4 | ||
Saturday Oct 27 | ||
| road ride 2:30:00 [3] | |
| the windiest ride EVER!!!! ugh - at times it was hard to reach 20kph with the strong headwind - but adversely, sometimes it was really easy to reach 40kph with the tail wind!! good steady ride before the bike heads to Florida tomorrow - it's mtb for the next few days!! | ||
| road run 50:00 [3] | |
| solid run after the bike down to AH and around - I felt good, so the pace may have been harder than I should have gone...trying to keep warm... | ||
| yoga 30:00 [1] | |
| finished with a good session to stretch it all out ooommmmm....:) | ||
Friday Oct 26 | ||
| swim 50:00 [3] | |
| wellness swim - goggles not behaving well...
800 wu 6x100 of 25 hard, 25 easy 800 free cool down... nice quiet day at the pool! | ||
| C • Goggles 3 | ||
Thursday Oct 25 | ||
| road run 1:00:00 [3] | |
| great PM run through Bolton with Rocky and Fastrunner | ||
| yoga 30:00 [1] | |
| 4th set namaste - hamstring still wierd... | ||
Wednesday Oct 24 | ||
| road run 1:15:00 [3] | |
| 75% run 12K slowly
| ||
| road ride 2:00:00 [3] | |
| 15 min up to 70%
2x30 mins. at 75% 90-95RPM 5 mins betw. at 65% rest at 70% 90-95 rpm east to mt pl., down to bolton, through to duffys, church, humberst., home. | ||
Tuesday Oct 23 | ||
| road run 40:00 [3] | |
| evening run down duffys and back - p.s. briefly heard about a cougar attack on a farm animal as I was half asleep this morning...on 680 news...did anyone hear this, and do you know the details?? All I remember was 'cougar' and 'the ____ (horse?) had to be put down"....gleep!
(OK...found it...it was on canoe.ca http://cnews.canoe.ca/CNEWS/Canada/2007/10/24/4601... not as close to home as I feared, but still scary for our friends near London! | ||
| C • Yikes 1 | ||
| indoor spin 45:00 [3] | |
| too dark outside and wet, so I did a night spin indoors
15 min steady, 5x1min FP at 110 RPM with 2 mins between 15 mins steady | ||
| yoga 30:00 [1] | |
| episode 3 of namaste - firebirds....nice to stretch out some particularily tight hamstrings | ||
Sunday Oct 21 | ||
| MTB 1:45:00 [2] | |
| too nice a day to avoid the trails, so I headed to Dufferin for an easy recovery ride with the bolton crew. Big group of 10, and a gorgeous sunny day; put a big smile on my face! | ||
| road run 1:15:00 [3] | |
| steady run at 75% after the ride - easy at the end to stretch it all out. | ||
Saturday Oct 20 | ||
| road run 40:00 [3] | |
| warm up run to start the day - was to be a swim, but I had cut the end off of my thumb, so I had to avoid the pool:( down to the chalet and back easy paced... | ||
| C • Ouch!! 3 | ||
| road ride 4:00:00 [3] | |
| had the transitions set up to simulate a race as much as poss. - still took 4 mins. after I nipped to the loo, and got all the gear settled - need to work on this! headed out on the bike for some timed repeat laps - picked a 30 min. loop and did 8x = 2 at 66%, 2 at 70%, 2 at 74%, 2 at 78% - strong winds and very cool/misty when I headed out, so this seemed a good simulation for Florida winds - except that my toes froze...and I got a flat on the third lap - other than that things went well if not incredibly boring - tried to find new things to remark upon in my mind with each lap...ugh. | ||
| road run 1:30:00 [3] | |
| quick transition back to the feet for 15K - felt surprisingly good, and kept the pace up well - was happy with the way I felt for this one! | ||
Friday Oct 19 | ||
| yoga 50:00 [1] | |
| 1st 2 sets of my new Namaste dvd's - awesome.... | ||
Thursday Oct 18 | ||
| swim 55:00 [3] | |
| 800 wu
4x125 @80% w/ 200m easy between cool down 800 steady | ||
| Trail run 40:00 [3] | |
| quick off road with fuzzy and pickles | ||
Wednesday Oct 17 | ||
| road run 1:15:00 [3] | |
| steady 75% 12K or so? | ||
| road ride 2:00:00 [3] | |
| 15 min wu - 2x30 mins. at 75% with 10 mins. between @ 65% - spin steady through the rest 90-95 RPM throughout
| ||
Tuesday Oct 16 | ||
| swim 50:00 [3] | |
| 800 wu every 4th IM order
4x400m @ 80% swimm,pull,swim 8x50 cool down w/ 10 secs betw. 2.8k cold still here...ick | ||
| C • Cold! 4 | ||
| road ride 1:20:00 [3] | |
| 30 min wu 70%
10 73%, 5 75%, 30 80%, cd spin | ||
Monday Oct 15 | ||
| Note | |
| (sick) | ||
| big cold moving in..staying indoors and chillin' trying to shake it before it takes over... | ||
| C • Cold FX 2 | ||
Sunday Oct 14 | ||
| road ride 6:45:00 [4] 188 km (2:09 / km) | |
| ride with Rocky in St. Cathrines - cool day, but great for riding - my longest ride to date! We were out for about 8 hours, but did lots of stopping to reroute etc. so the time stretched out. Felt pretty good the whole way around despite tight hips at the halfway which some tylenol cured, and some breathing difficulty when the wind was strong in my face - think I have a cold moving in...ick...
Great loop, great company - thanks Rocky for getting me out there!! | ||
| C • Wow! 1 | ||
| road run 15:00 [2] | |
| QUICK run up to a spot where I had stashed my aerobottle (doesn't fit my bars :( ) and back to the car - good to stretch the legs, but I was ready to start heading home...whew. | ||
Saturday Oct 13 | ||
| road run 1:00:00 [3] | |
| steady run around concession plus chalet. | ||
Friday Oct 12 | ||
| Note | |
| (rest day) | ||
| Rest Day - took fuzzy and pickles for a great hike on the Bruce in the Valley - then to the 5th to look for salmon and have a swim in the river - no fishies, but awesome colors and nice cold water - stopped at the General Store for some sweet and salty popcorn - my fave - and the girls and I played popcorn catch all the way home...they can be so demanding when there is popcorn involved - not so safe for driving!! :) finished the hike with some stretching - now time for 'Blades of Glory"! bring on the party.... | ||
Thursday Oct 11 | ||
| swim 1:15:00 [3] | |
| wu 400 swim, 300 pull, 200 IM, 100 kick
2x 350 @75% 300@80% 250@85% cd = 6x50m w/ 10 secs. between - total 3100m | ||
| road run 40:00 [3] | |
| pm run cut short cuz fuzzy and pickles got into something disgusting, so I hurried home to bathe them, and then bathe them some more, and maybe tomorrow some more...ick. | ||
| Core and Stability 25:00 [2] | |
| Hard Core plus sun salutations and much stretching | ||
Wednesday Oct 10 | ||
| road run 1:20:00 [3] | |
| ran out at lunch to the polling station at 9&50, then back down duffys to the chalet and back - in the steady, cold drizzle...ick/brrrr....
15 min wu 11x4mins 80%/1 min. easy cool down | ||
| road ride 2:10:00 [3] | |
| headed out after work in what I thought was a sunny break - quickly turned back to cold rain - not to be too much of a whiner, but the road is unpleasant enough without adding rain and evening traffic - wow - pulled out the mental happy place for this one -
duffys/patterson/humberstation/healey/airport/centreville/patterson/duffys 20 mins wu 70% 6x3:00 leg isolations with 30 secs recovery (done up and down the subdiv. road on humberstation - very daunting...) 20 min, 16, 12, 8, 4 all at 75% with 60% for 4 mins. between each - keeping 90-95 RPM throughout (trying at least...very hilly) cool down at 90 RPM 70%HR | ||
| C • Whining 2 | ||
Tuesday Oct 9 | ||
| road ride 1:45:00 [3] | |
| power specific training today - gotta get faster somehow! Bumped into Rocky and Scooby on Centreville Creek, but couldn't join in the fun cuz I needed a nice, relatively flat surface for some intervals - stuck to out and backs along Centreville...
20 min. wu at 70% (hard with the hills!) 5x20 secs max. fast pedal with 40 secs recovery Main: 5min fast/5 min easy, 4min-4min, 3min/3min, 2 min/2min, 1 min/1 min...all the fast at 95%; the easy at 70% - 4 min recovery between each... 30 min or so cool down spin at 75% - got caught in the dark heading home...ooops...next time I'll plan my light better! | ||
| Core and Stability 20:00 [1] | |
| core specific work and 10 mins. of yoga to stretch it out after the ride. | ||
Monday Oct 8 | ||
| MTB 1:00:00 [3] | |
| caught up with the bmbc guys for a quick tour of Dufferin on a hot fall day - gorgeous in there! Left them to do another lap while I hit the water... | ||
| swim 1:30:00 [3] | |
| finally I did the distance!! JD quarry with Rocky, KO, and wrongway - puts my mind at ease! | ||
Sunday Oct 7 | ||
| swim 30:00 [2] | |
| warming up pre ride and run | ||
| road ride 4:30:00 [3] | |
| fog and heavy rain made me make the call to use my mtb for a road ride - over to Cal East - up Mntview - Escarpment _ I could no longer see in front of me, and the cars could not see me, so I scooted down St. Andrews to the rail trai - rode it past Inglewood to the end - popped down into Terra Cotta - south and west to Glen Williams - back across Old School - up Mclaughlin - rail trail - Albion Hills - brief bit o singletrack to perk up my mind - Palgrave and roads behind - home... | ||
| road run 45:00 [3] | |
| change to the feet after the ride - down to chalet and home...fairly sluggish... | ||
Saturday Oct 6 | ||
| road run 1:00:00 [3] | |
| nice run along the Sequin Trail in the pouring rain...arrghhh.... | ||
| MTB 1:00:00 [3] | |
| quick transition to the bike for an offroad spin in the continual pouring rain.... | ||
Friday Oct 5 | ||
| road run (rail trail) 3:05:00 [3] | |
| joined Rocky for an AM 30.5K or so - sooo good to have company on the long ones!! Rocky pushed on for another 5K after I left - hardcore! (I was pooped..) | ||
| road ride 30:00 [2] | |
| easy spin after the run to loosen the legs before heading north | ||
Thursday Oct 4 | ||
| swim 30:00 [2] | |
| quick swim at te wellness... | ||
| MTB 2:00:00 [3] | |
| headed to AH early for some solo spinning then met bmbc for the remainder | ||
Wednesday Oct 3 | ||
| Trail run 40:00 [2] | |
| easy recovery run with fuzzy and pickles...warming up for yoga | ||
| yoga 30:00 [1] | |
| power yoga for end. athletes...ooo aaahhhh.... | ||
Tuesday Oct 2 | ||
| MTB 1:20:00 [3] | |
| palgrave plus with Dunc - still having a few days recovery, so this was more fun than focused... | ||
Monday Oct 1 | ||
| road ride 45:00 [3] | |
| still spinnin' and recovering - over to Palgrave to enjoy the nice pavement - wheeee... | ||