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. |