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Training Log Archive: Homey

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles	km	+m
	Running	15	13:02:25	86.24	138.79	821
	Cycling	10	11:03:57	121.61	195.71
	Swimming	5	3:04:30	2.8	4.5
	Strength	2	1:00:00
	Total	24	28:10:52	210.64	339.0	821
averages - sleep:7.4 weight:163.4lbs

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Saturday Apr 30, 2011 #

Swimming (Endless Pool) 31:30 [3]
slept:8.0

Got back late from Kingston so couldn't get the full swim in. Tomorrow looks like rain for my long ride. Damn...

C • wwld 2

Friday Apr 29, 2011 #

Note
slept:7.0 weight:162lbs (rest day)

Travelling to Kingston...

Thursday Apr 28, 2011 #

Running long (Road) 2:19:55 [3] 25.0 km (5:36 / km) +249m 5:20 / km
slept:7.0 weight:160.5lbs shoes: Saucony Pro/Grid

What a windy day ... Really windy going out Jerseyville... REALLY!!! Not so much getting back. Drank the four fuelbelt bottles and ate a clif bar. Jerseyville is really hilly!
1 01:08:45 12.51 05:29
2 01:11:13 12.49 05:42
No negative split b/c it was a real effort getting out against the wind I guess and mostly downhill. Ran at 4:56PM

Wednesday Apr 27, 2011 #

Cycling tempo (Kinetic Pro) 45:00 19.9 km (2:16 / km)
slept:7.5 weight:161.5lbs

Storms kept me from loooong run so tomorrow night instead. Rode @ 8:30PM watching Bruins/Canadiens... did the Tempo workout without Coach Troy. 7 x 1:30 on off + 3 and warmup.

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

Bricked the run once again. OT after...

Tuesday Apr 26, 2011 #

Swimming (Endless Pool) 31:30 [2]
slept:7.5 weight:164lbs

Swam @ 7:40PM... fine - nothing out of the ordinary to report. Maybe a bit less splash. Did crank it up a bit more. Alright, so I had a few things to report!

Monday Apr 25, 2011 #

Note
slept:6.5 weight:163.5lbs (rest day)

Not a bad week. This week will be a little tight to get everything in... will attempt!

Strength (Universal) 30:00 [1]

Did the strength workout @ 7:15PM...

Sunday Apr 24, 2011 #

Running tempo (Road) 48:20 [3] 10.0 km (4:50 / km) +66m 4:41 / km
slept:8.0 weight:163.5lbs shoes: Saucony Pro/Grid

Ran at a pretty good click @ 11:20AM on Easter Morning...
Not too cold and actually unzipped my jacket.
1 00:24:44 5.01 04:56
2 00:23:36 4.99 04:44
Felt pretty good. Negative split.

Saturday Apr 23, 2011 #

Cycling long (Kinetic Pro) 3:18:57 88.8 km (2:14 / km)
slept:8.5 weight:163.5lbs

Rode @ 8:02AM. Woke up and it was cold and raining ugh!!!! So, rode indoors 20.5 degress watching Blood Sweat + Gears X2... Went out to fast trying to maintain 29K/h... gradually slowed down un 2:30hrs... then had troubles. @ 83.7 I had to stop and get off b/c I thought I was going to hurl. Got back on after a couple of minutes but could only make to 88.8 when the feeling was back.

Didn't make the 90K but the fact that I was riding indoors meant I never coasted and was always peddling. That should count for something.

Hope I don't have to ride this long inside again!!!! BRUTAL.
1 00:16:43 8.05 28.9
2 00:16:45 8.05 28.8
3 00:17:04 8.05 28.3
4 00:17:10 8.05 28.1
5 00:17:37 8.05 27.4
6 00:17:46 8.05 27.2
7 00:18:13 8.05 26.5
8 00:18:35 8.05 26.0
9 00:18:58 8.05 25.4
10 00:19:46 8.05 24.4
11 00:19:34 8.05 24.7

Will have to start off slower on these. Ave. cadence 75rpms. Lost 4.5 pounds despite 2 bottles of Gatorade and a Hammer Gel 1/2 way.

C • Ride... 4

Friday Apr 22, 2011 #

Swimming (Endless Pool) 50:00 [2] 2.5 km (20:00 / km)
slept:8.0 weight:161lbs

Swam @ 8:55AM for approx. 2.5K... once I got the stiffness out, felt fine. Up 'd the speed a little.

Thursday Apr 21, 2011 #

Cycling (Kinetic Pro) 45:00 [3] 22.01 km (2:03 / km)
slept:8.0 weight:163.5lbs

Road @ 8:50PM ave. 83 rpms with Garmin. A good tempo workout... watching Bruins vs. Canadiens. Ave. 29.3K/h

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

Bricked the run as per usual these days...

Wednesday Apr 20, 2011 #

Swimming (Endless Pool) 31:30 [2]
slept:6.5 weight:162lbs

Swam after supper... felt good. A bit smoother tonight.

Tuesday Apr 19, 2011 #

Running (Road) 1:46:19 [3] 19.52 km (5:27 / km) +190m 5:12 / km
slept:8.0 weight:163.5lbs shoes: Saucony Pro/Grid

Went in early to work and had no meeting so, came home early and did Wednesday's plan run today. Cold, light rain and very windy. Felt really good though!!

Monday Apr 18, 2011 #

Note
slept:8.0 weight:163lbs (rest day)

Don't feel I need it but it's in the plan... probably do weights tonight.

Strength (Universal) 30:00 [1]

Did weights @ 7:15PM... ribs felt fine. Could still feel the swim LOL.

Sunday Apr 17, 2011 #

Cycling (Kinetic Pro) 2:10:00 65.0 km (2:00 / km)
slept:7.0 weight:163.5lbs

-4 this morning so without a lot of winter gear, I decided I'd have to tough it out on the windtrainer - d'oh.

No technology today. Just perceived effort and lots of it... effort that is.

Did TimeTrialpolooza: 20 hard 5 off, 15, then 10 and finishing with 5min progressively harder. Then about 40 mins in zone 3. Lots of sweat but went pretty solid. Arms and back could feel my first swim LOL... Can't wait to ride outside!!!

C • Nice... 4

Saturday Apr 16, 2011 #

Swimming (Endless Pool) 40:00 [2] 2.0 km (20:00 / km)
slept:8.0 weight:163lbs

First swim in a very long time. I really forgot how much I like swimming arms were tired and not a fast current but it was great to be back.

Friday Apr 15, 2011 #

Note
slept:7.0 weight:163lbs (rest day)

Had another very late day at work - no time.

Thursday Apr 14, 2011 #

Running (Road) 1:14:52 [3] 13.88 km (5:24 / km) +118m 5:10 / km
slept:7.0 weight:163lbs shoes: Saucony Pro/Grid

Got run in as planned. Big headwind on the return, still was able to negative split it...
1 00:37:58 6.95 05:27
2 00:36:54 6.94 05:19
Felt okay.

Wednesday Apr 13, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:6.0 weight:164lbs

Rode @ 8:30PM after later night at work... will do scheduled run tomorrow.

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

Bricked the run watching playoff hockey.

Tuesday Apr 12, 2011 #

Note
slept:6.0 weight:164.5lbs

...

Monday Apr 11, 2011 #

Note
slept:7.5 weight:164.5lbs (rest day)

... everything up in the air.

C • ???? 3

Sunday Apr 10, 2011 #

Running (Road w/ Jogger) 1:20:54 [3] 13.87 km (5:50 / km) +119m 5:36 / km
slept:8.0 weight:164.5lbs shoes: Saucony Pro/Grid

Windy Shaver Rd. Run with the Meister... Just shorts and a Tee today as it was 21 degrees!!! Felt pretty good considering. Ran at 3:21PM.
1 00:23:14 4.09 05:41
2 00:17:25 2.85 06:06 First hill set
3 00:17:14 2.85 06:03 Second hill set
4 00:22:59 4.09 05:37 to barely negative split it.

Saturday Apr 9, 2011 #

Running (Road w/ Jogger) 1:00:50 [3] 11.02 km (5:31 / km) +79m 5:20 / km
slept:8.0 weight:162.5lbs shoes: Saucony Pro/Grid

Ran at 10:22AM with Thea... first day wearing shorts - w00t! A bit cool but I'll take it with Thea!
1 00:30:17 5.52 05:29
2 00:30:32 5.50 05:33

Friday Apr 8, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:6.0 weight:162.5lbs

Rode @ 8PM watching the Masters again. Cadence meter dying... whatever.

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

Bricked the run to keep weight going down I guess... Tough week outside of training.

Thursday Apr 7, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:6.0 weight:163lbs

Rode @ 8:05PM watching the Masters. Mid to high 80's cadence...

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

Bricked the bike ... things are going to get longer very soon!

Wednesday Apr 6, 2011 #

Cycling (Kinetic Pro) 20:00 [2]
slept:6.0

Not a lot of time but got accommodations for Penticton - awesome place!

Running (Treadmill) 10:00 [2]
shoes: Saucony Triumph 4

Just bricked the bit of biking... whatever... burned a few calories.

Tuesday Apr 5, 2011 #

Note
slept:8.0 (rest day)

Well, meeting with Lawrence tonight to go over a training plan. Time to get serious and organized. Starting...

C • Plan... 3

Monday Apr 4, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:7.0 weight:165lbs

Rode @ 8:40PM watching nothing b/c nothing is on! Low energy night... 80rpms.

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

Bricked the run... meh.

Sunday Apr 3, 2011 #

Running hills (Road) 1:14:45 [3] 14.0 km (5:20 / km)
slept:9.0 weight:166lbs shoes: Saucony Pro/Grid

Ran solo @ 12:20 as Thea sleeps off her cold. Dressed a bit lighter and felt stiff at first then good.
Out: 22:01
15:45 first set of hills
15:45 second set of hills
Back: 21:15 to negative split it...

Cycling (Kinetic Pro) 45:00 [2]

Rode @ 8:15PM watching some documentary on Reggie Miller... low 80's.

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

Bricked the run to make up for Friday's missed workout... nothing to write home about though.

Saturday Apr 2, 2011 #

Running hills (Road w/ Jogger) 1:21:30 [3] 14.0 km (5:49 / km)
slept:8.0 weight:166lbs shoes: Saucony Pro/Grid

First run of the season with the Theameister!!! We enjoyed ourselves. This despite good head wind AND the fact she quite a bit heavier this year. We'll both trim down though... nice plus 10 temperature. Started @ 3:45PM after a day in NOTL.
Out: 23:50
17:23
17:05
Back:23:10
Negative split.

Friday Apr 1, 2011 #

Note
slept:8.0 weight:164lbs (rest day)

I'm no Fool but no time for training today...

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