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Training Log Archive: Homey

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Cycling18 13:37:00
  Running14 12:00:27 73.35 118.05
  Strength4 2:00:00
  Total24 27:37:27 73.35 118.05
averages - sleep:7.9 weight:171.3lbs

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Monday Feb 28, 2011 #

Note
slept:8.0 weight:170lbs (injured) (rest day)

A bit better today... grrrr.... stupid curling!

Sunday Feb 27, 2011 #

Cycling intervals (Kinetic Pro) 1:22:00 intensity: (32:00 @2) + (35:00 @3) + (15:00 @4)
slept:8.0 weight:170lbs (injured)

DId the the TimeTrialpolooza.
20min 23small gear at 92rpms
15min 21small gear at 90rpms
10min 19small gear at 85rpms
5min 17small gear at 80rpms... 5min rests inbetween.
Ok, this hurt my back but I put in a pretty good effort. I had hope to run 20K today but, that wasn't going to happen. I rode @ 5:00PM then took a hot bath immediately after. Didn't have the same affects. I stiffened up real-good! Let's hope this doesn't last too long. Guess being older doesn't help... :|

Saturday Feb 26, 2011 #

Note
slept:8.0 weight:169lbs (injured) (rest day)

Went curling at Niagara College Alumni tournament for work. Took a nasty spill during the second game. Knocked the wind out of me and severly bruised top middle right back muscles - ouch!!! Only skipped the following 2 games and couldn't sweep without pain (very uncomfortable). Had a hot bath at home and that really helped.

Friday Feb 25, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:168.5lbs

Rode before dinner @ 5:15PM watching PT!

Nice...and easy.

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Getting in the habit (good) of bricking the bike like tonight...

Thursday Feb 24, 2011 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (29:00 @2) + (2:30 @3) + (13:30 @4)
slept:7.5 weight:169lbs

Did the TT/Tempo workout again. A bit better but still not close to my best gears. Baby steps I guess...

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Bricked the run again... I'm liking doing this.

Wednesday Feb 23, 2011 #

Running (Road) 58:20 [3] 11.0 km (5:18 / km)
slept:8.0 weight:170.5lbs shoes: Montrails Continental Divide

Escaped early and ran when I got home @ 4:45PM. Felt great to run in the sun w/o snow and only 2 layers. Feeling I'm gaining a bit of fitness... :)

Out in 29:50 back in 28:30 to negativesplitit.

Cycling (Kinetic Pro) 45:00 [2]

Family was out doing errands so, I hopped on the bike and did a steady state... not too hard b/c I coud feel the TT workout in my legs on the run. Started @ 7:15PM
C • Nice consistent training.... 6

Tuesday Feb 22, 2011 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (29:00 @2) + (2:30 @3) + (13:30 @4)
slept:8.0 weight:170.5lbs

Did the TT/Tempo workout @ 7:30PM ... ok.

Running (Treadmill) 15:00 [2]

Bricked the bike with a 15 min run...

Monday Feb 21, 2011 #

Running (Snow and Salty Roads) 1:06:50 [3] 11.0 km (6:05 / km)
slept:8.0 weight:170.5lbs shoes: Montrails Continental Divide

Ran @ 9:45AM in more snow. Really hard with drifts. Legs were talking too. Big gusts on the way back so no negative split. 32:40 Out and 34:10 back...

Cycling (Kinetic Pro) 15:00 [2]

Warm-up ride before weights... broke a sweat.

Strength (Universal) 30:00 [1]

Did my strength workout... snot bad.

Sunday Feb 20, 2011 #

Running (Road) 1:31:30 [3] 17.0 km (5:23 / km)
slept:8.0 weight:170.5lbs shoes: Saucony Pro/Grid

Ran @ 10AM after it warmed up to -3! Can't wait to run without 3 layers. Did a longer run today and felt pretty good. Out in 46:10 and back in 45:20 to negative split it...

Cycling (Kinetic Pro) 45:00 [2]

Rode @ 7:30PM watching the Heritage Classic: Flames vs. Habs... nice in easy at 80RMS.

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Bricked the bike b/c I felt like it... good motivation these days.

Saturday Feb 19, 2011 #

Running (Road) 1:15:30 [3] 14.0 km (5:24 / km)
slept:8.0 weight:171lbs shoes: Montrails Continental Divide

Ran on non-snowy streets at 8AM. Pretty windy at times....
Out in 38:40 and back in 36:50 to negative split it. -5 degrees.

Cycling intervals (Kinetic Pro) 45:00 intensity: (29:00 @2) + (2:30 @3) + (13:30 @4)

Did my first Spinerval of the season. TT which was hard, not in good gearing yet but hope this is the start of something.... has to be. Started at 4:15PM.

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Bricked the run on the mill watching "oil.change"...

Friday Feb 18, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:171lbs

Rode @ 8:00PM after dinner watching Bruins and what's left of the Sens....

Thursday Feb 17, 2011 #

Cycling (Kinetic Pro) 45:00 intensity: (35:00 @2) + (10:00 @3)
slept:8.0 weight:172.5lbs

Rode @ 8:00PM watching At Issue... felt strong for about 10.

Wednesday Feb 16, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:171.5lbs

Rode @ 6:00AM to make up for busy night and working from home today. Watching CBC Newsworld at ave. 80RPMs...

Monday Feb 14, 2011 #

Strength (Universal) 30:00 [1]
slept:8.0 weight:173lbs

Did my strenght workout later in the evening after Valentine's dinner.

Sunday Feb 13, 2011 #

Running (Snow and Salty Roads) 1:23:47 [3] 14.0 km (5:59 / km)
slept:8.0 weight:171.5lbs shoes: Montrails Continental Divide

Ran @ 8:15AM with more freshly fallen snow. Made it tough on the sidewalks yet again... *sigh*. Had a great run though listening to tunes and being able to run at 47. :)
Out in 43:09 back in 40:50 as I start to do some longer runs in prep for ATB.
C • A nice bday run..... Happy Birthday old man :) 2

Saturday Feb 12, 2011 #

Running (Snow and Salty Roads) 1:07:00 [3] 11.0 km (6:05 / km)
slept:8.0 weight:172lbs shoes: Montrails Continental Divide

Didn't enjoy the run tonight @ 4:30PM. Footing was horrible for most of the way and had bowel issues... oh well.
34:00 Out and 33:00 in.

Friday Feb 11, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:170.5lbs

Meh... not good or bad. Other than that nothing really to report.

Thursday Feb 10, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:171.5lbs

Solid session on the bike... watching Leafs & Devils. Pretty good sweat.

Running (Treadmill) 15:00 [2]
shoes: Saucony Triumph 4

Bricked the run and legs weren't nearly as sore...

Wednesday Feb 9, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:7.5 weight:173lbs

Rode watching Habs vs. Bruins @ 7:15PM.... needed to pump tires.

Running (Treadmill) 30:00 [2] 5.0 mi (6:00 / mi)
shoes: Saucony Triumph 4

Bricked the run after the bike. Awkward and sore around the knees for the first 3-4 minutes. Then, settled in fine...

Monday Feb 7, 2011 #

Strength (Universal) 30:00 [1]
slept:6.5 weight:174.5lbs (rest day)

Did the weights @ 7:20PM... snot bad.

Sunday Feb 6, 2011 #

Running (Snow and Salty Roads) 1:07:20 [3] 11.0 km (6:07 / km)
slept:9.5 weight:172.5lbs shoes: Montrails Continental Divide

Ran @ 9:50AM on road that literally made me feel like I was spinning my wheels. Running in sand-ish!! Out in 35:00 and back in 32:20...

Saturday Feb 5, 2011 #

Running (Snow and Salty Roads) 1:00:10 [3] 11.0 km (5:28 / km)
slept:9.0 weight:172lbs shoes: Montrails Continental Divide

Ran @ 11:15am. Off slow... crazy snow under feet. Ice down one hill but managed to stay on upright - barely! Out in 31:00 back in 29:10 to negative split it.

Friday Feb 4, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:172.5lbs

Rode @ 8PM watching City Slickers...

Thursday Feb 3, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:7.0 weight:172lbs

Rode @ 8:30PM after a big Chinese New Year's dinner... Happy New Year!

Wednesday Feb 2, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:171.5lbs

Rode @ 7AM on this snow day... Legs talking for the first 15 min.

Strength (Universal) 30:00 [1]

Bricked the strength workout after my ride. Nice...

Running (Treadmill) 30:00 [2]

Slipped in a run @ 5:30PM before dinner than "Chasing Champions" w/ family and Turbo!!!

Tuesday Feb 1, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:7.0 weight:172.5lbs

Rode @ 6:00am for the first time in a while (was bringing Thea to Grandparents)... feeling stronger. May start spinervals soon! :D

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