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Training Log Archive: Homey

In the 30 days ending Jun 30, 2009:

	activity	#	time	miles		km		+m
	Cycling	20	17:28:50	281.05		452.3
	Running	11	10:52:50	76.43	(8:33)	123.0	(5:18)
	Swimming	5	2:22:44	0.47		0.75
	Rollerblading	3	2:16:00	12.43		20.0
	Strength	3	1:30:00
	Total	26	34:30:24	370.37		596.05
averages - sleep:7.2 weight:167lbs

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Tuesday Jun 30, 2009 #

Cycling (Kinetic Pro) 33:00
ahr:139 max:164 slept:6.5

Rode the TT/Tempo workout... stupid technology. Speed intermittently didn't work.... No steady-state after as it's a low volume week. Big gears hurt. Not sure of distance and wattage.... Grrrrr.... will add HR when I'm home.

Monday Jun 29, 2009 #

Note
slept:8.0 (rest day)

Could feel the legs today after yesterday's workout. Low week... will do shorter tempo stuff and swim. Peterboro will just be a B race/Training day but timing works out I'm kinda tapering.

Sunday Jun 28, 2009 #

Cycling (Kinetic Pro) 1:22:30
ahr:141 max:169 slept:8.0 weight:166lbs

Was going to do 10 Wilson St. Hills but weather was too 'ify' so I did the TimeTrialapolooza. My Watt meter is screwed & haven't set up new cyclometer so distance and wattage unknown. Started in one gear easier b/c last time a bit too hard to finish - go up a gear each set. This time worked out well... still hard at end but manageable.
W/u 13:12 ave.129 max.150.
20 minutes 95rpms ave.144 max.149 30bpm recovery HR.
5 min rest b/w each set.
15 minutes 90rpms ave.152 max.158 34bpm recovery HR.
10 minutes 85rpms ave.157 max.166 34bpm recovery HR.
5 minutes 80rpms ave.157 max.169 35bpm recovery HR. (not happy with last effort - legs didn't have it).
W/d 3:40 minutes ave.139 max.169... phew!

Swimming (Endless Pool) 31:30 [2]

Bricked the bike with a swim right afterwards. Good and bad... I was a bit tired to start for sure but some good aspects...

Note

Going into a lighter week. Suppose to be only 5 hours but the race on Sunday will 5:30 or so - I'll do maybe 3-4 this week and keep next week low as well (suppose to be 7 hours)

Saturday Jun 27, 2009 #

Running (Road w/ Jogger) 1:29:30 [4] 17.0 km (5:16 / km)
ahr:144 max:163 slept:8.0 shoes: Saucony Grip Propel NXGEN

Thea and I ran at 4:15pm. Hot but brought a bottle of HEED. Out in 21:39 ave.138 max.149.
Set of 3 Hills 1st Peat in 15:34 - ave.141 max.160.
Set of 3 Hills 2nd Peat in 14:41 - ave.143 max.161.
Set of 3 Hills 3rd Peat in 15:52 - ave.146 max.164.
Back in 20:57 ave.150 max.165... to negative split it.
Snot bad. Big sweatfest - jumped in neighbour's pool - NICE!

Friday Jun 26, 2009 #

Cycling (Kinetic Pro) 45:00 20.82 km (2:10 / km)
ahr:136 max:149 slept:7.0

Did a steady-state b/c I'm still tired from Wednesday night. Watching the news on MJ's death. AVW:187 MXW:226... Managed 85-95rpms about 15 in zone 4 and the rest in high zone 3.

Running (Road w/ Jogger) 58:45 11.0 km (5:20 / km)
ahr:142 max:163 shoes: Saucony Grip Propel NXGEN

Thea and I headed out at 7pm. Not that hot... bit windy on the way in. Out in 29:43 ave.139 max.160 and back in 29:01 ave.145 and max.163 to negative split it. Couldn't muster a good pace.

Thursday Jun 25, 2009 #

Cycling (Kinetic Pro) 30:00 [3] 13.93 km (2:09 / km)
ahr:136 max:149 slept:4.0

Only had a small window to get a workout in. Felt good though and went around 90rpms. AVW:187 MXW:226... Oldest Daughter 'caused a night of little sleep. :(

C • get used t it...teenage girls......:( 4

Wednesday Jun 24, 2009 #

Cycling (Kinetic Pro) 45:00 19.69 km (2:17 / km)
ahr:143 max:168 slept:8.0

Rode @ 5:45am doing the TT workout. Pushed hard but felt better although a bit tired at first. Had a better sleep though and carried it through including a 10 min zone 3... Got a new wireless cyclometer with cadence so I should be happier now. AVW:164 and MXW:381... ave. a bit low.

Swimming (Endless Pool) 31:30 [2]

Went for a cool swim @ 8:15pm... felt good so I cranked it up a bit with 10 minutes left. Still felt pretty good. Not sure why...

Tuesday Jun 23, 2009 #

Cycling (Kinetic Pro) 45:00 [2] 19.02 km (2:22 / km)
ahr:122 max:133 slept:5.0

Did a steady-state after poor night's sleep. Only ave. around 85rpms and felt tired. AVW:156 MXW:224... Boo...

Running (Road w/ Jogger) 1:14:30 [4] 14.0 km (5:19 / km)
ahr:144 max:165 shoes: Saucony Grip Propel NXGEN

Despite dozing off a number of times I took Thea for a run after dinner @ 7:15pm. Started slow but got into a groove and made it a decent effort. Much better than this morning. Out in 29:30 148ave. & 165 max.. 15:57 first set of hills 144ave. & 163max.. 37:14 in forgot to split the second hill set so 141ave. 161max....

Monday Jun 22, 2009 #

Note
(rest day)

Crazy busy days this week. Resting today...

Sunday Jun 21, 2009 #

Cycling long (Road) 1:47:15 [3] 57.82 km (1:51 / km)
ahr:141 max:157 slept:8.0

What an awesome Father's day to go for a long ride! Not too windy or hot - nice sunshine. Felt great and pushed it for some good stretches. No complaints just wicked to be alive and on a ride. :D

Rollerblading (Road w/ Jogger) 45:00 [1]

Jan led Thea and I around the neighbourhood. Places we normally don't go. Pretty hot but nice breeze when moving.

Note

Jemma arranged my accommodations for Peterboro and Bracebridge as a Father's Day gift. So, I'm good to go!!! SWEET!!!

Saturday Jun 20, 2009 #

Swimming (Endless Pool) 31:30 [2]
slept:6.0 weight:165.5lbs

Braved the cold and swam at 7:15pm. Felt pretty good actually and it wasn't too bad. Consistency helps for sure. Weight starting to drop finally.

Friday Jun 19, 2009 #

Cycling (Kinetic Pro) 45:00 18.73 km (2:24 / km)
ahr:132 max:158

Did the Technique session and felt pretty good. Able to hit a cadence 158. The one legs felt pretty good. AVW:151 MXW:525... finished with 10min zone 3 to finish.

Running (Road w/ Jogger) 57:35 11.0 km (5:14 / km)
ahr:145 max:164 shoes: Saucony Grip Propel NXGEN

Thea and I ran around 7pm. Not a bad night at all. I was gonna go shorter but then felt good and needed to do at least 11. 29:05 ave.142 max. 158 out and 28:30 ave. 148 max. 164 to negative split it.

Thursday Jun 18, 2009 #

Cycling (Kinetic Pro) 45:00 19.83 km (2:16 / km)
ahr:139 max:162 slept:7.0

Did the Sprint/Power workout at 5:40am. Pushed hard but still not feeling 100% in the legs. AVW:164 MXW:1056 and averaged around 85rpms. Did a 20 minute high zone 3 afterwards.

Running (Treadmill) 30:00 [2] 5.0 km (6:00 / km)
ahr:132 max:139 shoes: Saucony Triumph 4

Just ran an easy run on the mill after a big dinner... putting in time. :)

Wednesday Jun 17, 2009 #

Cycling (Kinetic Pro) 45:00 20.84 km (2:10 / km)
ahr:137 max:148 slept:7.5

Did a steady-state ride @ 5:40am and averaged 90rpms. Split b/w zones 1 and 2. Legs still tired but there you go... AVW:184 MXW:224.

Swimming (Endless Pool) 31:30 [2]

Got into the pool after work @ 5:45pm. Cold and my feet were blue when I got out. Not too much splash today.

Tuesday Jun 16, 2009 #

Cycling (Kinetic Pro) 45:00 20.39 km (2:12 / km)
ahr:141 max:164 slept:7.0

Rode @ 5:45pm doing the TT workout and then 10 min zone 3 and 4. AVW:174 and MXW:450 recovery HR 162 to 134 in a minute. Legs felt tired this morning but pushed pretty hard.

Running (Road w/ Jogger) 1:15:45 14.0 km (5:25 / km)
ahr:141 max:166 shoes: Saucony Grip Propel NXGEN

Took Thea out on a nice night after dinner around 6:50pm. She keep me going with lots of singing. Went easy after reading Joel Friels article - may go easier... more. Toe pretty good but legs tired. See for yourself: http://www.trainingbible.com/joesblog/2009/06/buil...
Out in: 29:21 ave.138 max.138
2nd set of hills: 16:15 ave.141 max.158
In in: 30:05 ave.143 max.166 ...

C • Friel's 4

Monday Jun 15, 2009 #

Note
slept:8.0 (rest day)

Only training today will be work training. Toe a bit sore but otherwise feel fine.

Strength (Universal) 30:00 [1]

Did my strength workout at 7:15pm. Toe getting better but could feel the fall on my arms and legs. Nothing serious - just a bit of straining I guess.

Sunday Jun 14, 2009 #

Event: HSBC Binbrook (Hamilton) Triathlon

Swimming race (Open Water) 16:44 [4] 0.75 km (22:19 / km)
ahr:156 max:167 slept:8.0

First open water swim and triathlon of the year. Made a conscious effort to just relax and start slow and away from everyone. Did that for the first 200m then cut the buoys close. Felt fine but not that fast... and i wasn't. :)
50th Overall.

Cycling race (Road) 47:14 [5] 27.0 km (1:45 / km)
ahr:160 max:167

Got going and HR wouldn't come down but I felt good so I just went with it trying to maintain 90-95rpms and eat and drink. Eased up a bit for the last 5K so I would be somewhat ready for the run. Managed to ave. 91rpms and it felt right.
30th Overall

Running race (Grass/Gravel/Pavement) 30:20 [5] 6.5 km (4:40 / km)
ahr:160 max:171 shoes: Mizuno Wave Precision 8

Not having done any bricks this year meant I was slow at the beginning and it took a little longer than usual to feel loose. Just before the turnaround on the damn one guy (29yr old) passed me so I decided to stick with him. That lasted for about 2K then I realized I wouldn't be able to keep it up. He was the only one to pass me all day b/c I was able to pick it up a bit for the last 1.5K. I did hit a root and rolled. My big left toe stubbed pretty good and had a bit of rash on arms and legs but nothing serious. No one was around to enjoy the site. Felt pretty good at the end - probably because it was a cooler day than usual.
39th Overall

Note

Well... not bad all-in-all. Just slower by 19 seconds than last year. Strong age group this year though. I'll get more swims in and drop 10 more lbs and I should be good for the 70.3s... Thinking of Peterborough. Time to start hitting the hills!

I didn't stick around as Tim and Mav were no shows and I didn't place.

27th/181 Overall 5th/20 in AG. TT1:1:38 TT2:1:17 FINAL TIME:137:11

C • great race 7

Rollerblading long (Road w/ Jogger) 45:00 [1] 10.0 km (4:30 / km)

Awesome afternoon so I decided that the Theameister and I should go for a an easy blade @ 4pm. What a glorious day!!!

Saturday Jun 13, 2009 #

Cycling long (Kinetic Pro) 1:00:00 26.8 km (2:14 / km)
slept:7.5 weight:167lbs

Rode @ 12:40pm to put in time before tomorrow's race. 30z3, 5z4 then 25z2 so my legs will be fine. Will prepare bike later today. Maintained 90rpms for 25min then 80-85rpms for the last 25min. Inside b/c my eye is not great and I don't want any irratitation from sweat and air debris...

Note

Well... not much swimming these days (and i have a pool in my house!) Planned on a couple this week but eye canned those plans. I will just swim easy and relaxed and hopefully draft someone. I'm treating it as a training day and will go really easy on bike and try and stay around 148bpm (my AT) but I'll give the run a good effort and try and go under 30 minutes.

Course my plans could change - we'll see.

Friday Jun 12, 2009 #

Cycling intervals (Kinetic Pro) 45:00 19.49 km (2:19 / km)
ahr:141 max:164 slept:7.0

Road at 5:40am after a rough night with the bad eye. Legs feel good though and able to feeling strong. Did the Technique/Recovery session then 10min zone 4.

Running (Treadmill) 1:00:00 [3] 10.0 km (6:00 / km)
ahr:135 max:146 shoes: Saucony Triumph 4

Ran after the first period and ran a zone 3 watching Talbot's hard work pay off in two goals, including the winner!

Thursday Jun 11, 2009 #

Cycling intervals (Kinetic Pro) 45:00 20.39 km (2:12 / km)
ahr:144 max:164 slept:8.0

Did the Speed/Power workout with a nasty eye. Felt pretty strong though. Not feeling sick these days. AVW:174 MXW:1063. Finished with 20 minutes of zone 4 using 90rpms.

Strength (Universal) 30:00 [1]

Did my strength workout b/c my eye from hell and couldn't swim as planned.

Wednesday Jun 10, 2009 #

Cycling intervals (Kinetic Pro) 45:00 20.39 km (2:12 / km)
ahr:143 max:168 slept:7.0

Put in a good TT workout session @ 5:45am. Didn't feel bad from race. Able to put it together... AVW-174 MXW-463. 10min in zone 4 steady-state. Damn getting another eye infection. Great :( hope it's ok for Sunday - oh well... hum.

Tuesday Jun 9, 2009 #

Event: Ancaster Old Mill 10K Run

Cycling (Kinetic Pro) 45:00 20.07 mi (2:15 / mi)
ahr:135 max:146 slept:7.5

Did a steady-state b/c Thea and I are racing tonight. Mostly zone 3 at 90rpms... Good sleep despite storm. AVW: 174 MXW: 243. Need to pump tires. Decided to race to HR tonight. Try not to go over 153 until I pass Fire Station.

Running warm up/down (Road w/ Jogger) 20:00 [1] 3.25 km (6:09 / km)
shoes: Mizuno Wave Precision 8

Ran for 20 minutes to the race... nice and easy.

Running race (Road w/ Jogger) 47:36 [5] 10.0 km (4:46 / km)
ahr:161 max:176 shoes: Mizuno Wave Precision 8

Tried to go easy at the start especially up the hills but when the hills hit staying around 153 was too hard. Thea is a year older and that much more heavier hehehe... Negative split the second half and felt pretty good actually.
1K 4:50 143, 160
2K 5:01 162,171
3K 4:32 158, 168
4K 4:24 156, 169
5K 5:21 163, 174 (big climb)
6K 4:55 163, 172 (more climbing...)
7K 5:04 167, 173
8K/9K 8:54 165, 170 (4:27ave.)
10K 4:35 172, 176
Not bad. 6 seconds slower than last year 83rd overall and 7th in age group. Too bad I couldn't add Thea's age then I'd be 58! :)

C • way to go 4

Running warm up/down (Road w/ Jogger) 18:00 [2] 3.25 km (5:32 / km)
shoes: Mizuno Wave Precision 8

Nice easy/quick run home after a meal. Felt good indeed.

Monday Jun 8, 2009 #

Note
slept:8.0 (rest day)

Rest day after a rest week... nice.

Sunday Jun 7, 2009 #

Rollerblading (Road w/ Jogger) 46:00 [1] 10.0 km (4:36 / km)
ahr:108 max:131 slept:8.0

Thea wanted to go out so I didn't want to go hard. Decided to blade with her... nice easy and like old times. It's been a while but fun on the hills.

Saturday Jun 6, 2009 #

Cycling (Road) 1:43:51 [4] 53.94 km (1:56 / km)
ahr:144 max:159 slept:8.0 weight:169.5lbs

Road at 4pm on a nice but windy late afternoon. Felt pretty good. Don't think I'll wear sunglasses on race day. Eyes get too sweaty. Tried to maintain 90rpms. My road wheels doesn't catch an important gear so I just work around it. Wonder if there is a way to fix this? Will investigate... damn having trouble dropping weight - was 4lbs lighter this time last year. :(

Friday Jun 5, 2009 #

Running tempo (Road w/ Jogger) 33:55 7.0 km (4:51 / km)
ahr:152 max:166 slept:7.5 shoes: Saucony Grip Propel NXGEN

Ran with Thea @ 7:15pm on a beautiful night. Felt good once I got in a groove. Out in 17:34 151Ave. and back in 16:12 153Ave. and 166MHR...

Thursday Jun 4, 2009 #

Cycling (Kinetic Pro) 45:00 20.34 km (2:13 / km)
ahr:144 max:169 slept:8.0

Rode @ 6:30am doing the TT workout. Felt pretty good. Ave. around 310W on first 5 and 330W on last 2. Did a steady-state zone 4 90rpms to finish. AVW: 177 & MXW: 388.

Wednesday Jun 3, 2009 #

Cycling (Kinetic Pro) 45:00 20.58 km (2:11 / km)
ahr:138 max:151 slept:6.5

Rode @ 5:40am doing a steady-state ride 85-90rpms. Lost focus a couple of times but did a lot of zone 4... need more sleep sometime. 179AVW and 230MXW.

Strength (Universal) 30:00 [1]

Did my strength workout @ 8pm. Listening to the Jays...

Tuesday Jun 2, 2009 #

Running (Road w/ Jogger) 56:54 [4] 11.0 km (5:10 / km)
ahr:148 max:168 slept:6.0 shoes: Saucony Grip Propel NXGEN

Beautiful night for Thea and I to run. Not much wind! Out in 28:50 146AHR and 164MHR and negative split it with 28:53 149AHR 168MHR. Felt pretty good actually...

Monday Jun 1, 2009 #

Note
slept:7.5 (rest day)

Resting before going into a low-volume week. 5hrs or so...

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