Training Archive: CrashIn the 7 days ending 2007-10-13:
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| S | M | T | W | H | F | S | |||||||||||||
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... | ||