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Training Log Archive: Homey

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  Cycling20 17:30:18 74.22 119.45
  Running15 16:25:09 108.34 174.35
  Swimming3 1:34:30
  Strength3 1:30:00
  Total29 36:59:57 182.56 293.8
averages - sleep:7.4 weight:169.7lbs

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Sunday May 31, 2009 #

Running (Road w/ Jogger) 1:31:50 intensity: (16:04 @3) + (1:15:46 @4) 17.0 km (5:24 / km)
ahr:147 max:170 slept:8.0 weight:170.5lbs shoes: Saucony Grip Propel NXGEN

Thea and I went out at 10:40am and fought a strong wind that made it tough. Calves felt better today... drank a bit of water today.

22:50 Out averaging 151HR
Did the hill 3-peat.
First set: 16:04 (142, 164HR)
Second set: 16:11 (145, 164HR)
Third set: 15:56 (146, 168HR)
Back wind-aided in 20:52 (148, 169HR) to negative split it.

Swimming (Endless Pool) 31:30 [2]

Swam @ 7:50pm in ice cold pool - yikes. Man, this one swim a week is not looking good on me. Won't be pretty on race day... :(

Saturday May 30, 2009 #

Cycling (Kinetic Pro) 1:23:35 intensity: (29:05 @2) + (1:30 @3) + (3:00 @4) + (50:00 @5) 37.51 km (2:14 / km)
ahr:148 max:171 slept:7.0

Did the Timetrialapolooza workout @ 10:30am.
W/u - 13:29 (133, 157HR)
20min - 95rpms (156, 163HR) 29bpm recovery 215W
15min - 90rpms (163, 171HR) 30bpm recovery 230W
10min - 85rpms (164, 166HR) *bonk 35bpm recovery 210W *after 4min was hanging on for dear life. :(
5min - 80/85rpms (157, 170HR) 27bpm recovery 210-240W (struggled to be strong)
W/d - 137HR for 4:30min...
Next time will start one gear easier!
AVW:174 MXW:432.

Friday May 29, 2009 #

Cycling (Kinetic Pro) 45:20 intensity: (24:30 @2) + (2:00 @3) + (13:00 @4) + (5:50 @5) 18.67 km (2:26 / km)
ahr:137 max:162 slept:5.0

Rode the Technique workout @ 5:45am after little sleep. Daughter was in late and loud for an hour... :( AVW:142 MXW:432

Running (Road w/ Jogger) 1:32:50 intensity: (41:20 @3) + (51:30 @4) 17.0 km (5:28 / km)
ahr:147 max:170 shoes: Saucony Grip Propel NXGEN

Thea and I head out for a hill 3-peat. Started slow but knew right away I was low energy... managed to slug it out. Calves sore today.
Out - 22:04 (148, ?)
1st hill-peat - 16:20 (141, 162)
2nd hill-peat: 16:21 (146, 164)
3rd hill-peat: 16:21 (147, 168)
Back:21:48 (154, 170)
Pretty consistent for each hill-peat. Within a second!!
Barely a negative split in.

Thursday May 28, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (18:30 @2) + (2:00 @3) + (22:30 @4) + (2:00 @5) 19.4 km (2:19 / km)
ahr:141 max:160 slept:6.0

Rode @ 5:45am doing the Speed/Power workout... felt really strong for first set and not so much second... 19minutes in zone 4 85rpms afterwards. AVW:161 MXW:1005.

Wednesday May 27, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (25:00 @3) + (20:00 @4) 23.4 km (1:55 / km)
ahr:138 max:148 slept:7.0

Rode @ 5:45am doing a steady-state b/w 85-90rpms zone 3/4... Didn't feel that fast. AVW:179 MXW:251

Tuesday May 26, 2009 #

Cycling intervals (Kinetic Pro) 45:47 intensity: (20:47 @2) + (10:00 @3) + (2:30 @4) + (12:30 @5) 20.47 km (2:14 / km)
ahr:144 max:166 slept:8.0

Did the TimeTrial/Tempo workout @ 5:45am using the PWM. AVW:174 and MXW:432 - good tool. Good motivator to keep power up. Pretty much where I was this time last year. Will keep an eye on the numbers to see if it's the still pretty much the same.

Monday May 25, 2009 #

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

Did the strength workout at 8pm. Now I gotta start stretching again...

Sunday May 24, 2009 #

Cycling (Road) 1:38:06 intensity: (50:58 @3) + (47:08 @4)
ahr:140 max:155 slept:8.0

First outside ride of the year. Time went really fast - loved it. Had a jacket on which was a bit too much. Not sure of the distance. Cyclometer isn't working and the PowerMeter only calbirated with Kinetic Pro...
C • Welcome to the 3D cyclists ... 2

Swimming (Endless Pool) 31:30 [2]

Got a swim in @ 8:00pm after dinner. Awful feeling. Not able to get in as much swimming these daze and I can feel it. Oh well. Frickin' cold water!!!

Saturday May 23, 2009 #

Running (Road w/ Jogger) 1:31:30 intensity: (1:09:20 @4) + (22:10 @5) 17.0 km (5:23 / km)
ahr:149 max:168 slept:8.0 shoes: Saucony Grip Propel NXGEN

Ran with the Theameister after a day at the Christie Antique Outdoor show. Started around 4pm and did the hill 3-peat. Was tired on the way back in. Out in 21:25 149/153HRs then sections: 7:48 142/161HRs, 8:03 149/166HRs, 7:50 149/166HRs, 7:58 151/167HRs, 7:50 149/167HRs and 8:20 151/167HRs. Back in 22:13 153/168HR... phew.

Friday May 22, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (22:50 @2) + (5:00 @3) + (13:30 @4) + (3:40 @5)
ahr:140 max:164 slept:8.5

Rode @ 6:45am doing the Technique workout then 12 at zone 4 85-90rpms. Didn't feel too bad.

Thursday May 21, 2009 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (19:30 @2) + (19:00 @3) + (4:30 @4) + (2:00 @5)
ahr:138 max:163 slept:7.5

Rode @ 5:45am doing the Speed/Power workout. First set felt really strong. Second, not so much... did 19min zone 3 85-90rpms.

Running (Road w/ Jogger) 58:10 intensity: (29:18 @4) + (28:52 @5) 11.0 km (5:17 / km)
ahr:155 max:175 shoes: Saucony Grip Propel NXGEN

Thea and I went out at 6:50pm. Out in 29:18 151AHR 168MHR solid cross-wind. Back in 28:52 159AHR and 175MHR. Mind and body were NOT working together tonight.

Wednesday May 20, 2009 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (20:00 @2) + (12:00 @3) + (4:30 @4) + (8:30 @5)
ahr:143 max:162 slept:7.5

Did the TimeTrial/Tempo workout 5:45am. Did a zone 3 steady-state after the intervals @ around 90rpms. Felt pretty good.

Running (Road w/ Jogger) 34:50 [3]
ahr:136 max:149 shoes: Saucony Grip Propel NXGEN

Thea and I ran with Jan on the bike just around the neighbourhood. Just going by time not distance. Zone 3 aim and felt easy. Started @ 7:30pm.

Tuesday May 19, 2009 #

Cycling tempo (Kinetic Pro) 45:00 [3]
ahr:135 max:143 slept:8.0

Did a tempo @ 8:15pm watching Hawks and Wings. 85-90rpms.

Monday May 18, 2009 #

Note
slept:8.5 (rest day)

Rest day, if you call working in the gardens all day resting. :)

Strength (Universal) 30:00 [1]

Do strength workout on Mondays starting with today.

Sunday May 17, 2009 #

Running (Road w/ Jogger) 1:14:10 [4] 14.0 km (5:18 / km)
ahr:149 max:167 slept:8.0 weight:169lbs shoes: Saucony Grip Propel NXGEN

Bundled Thea and we headed out on another cool and windy day @ 8:30am. First time using HRM this year.
First out: 21:55 -147AHR & 155 MHR
First Set of Hills: 15:47 - 143 AHR & 164 MHR
Second Set of Hills: 15:49 - 148 AHR & 165 MHR
Last in: 20:37 150 AHR & 167 MHR
Felt pretty good considering yesterday's tough session on the bike.

Need to lose 10lbs soon!

Saturday May 16, 2009 #

Cycling tempo (Kinetic Pro) 1:22:30 intensity: (23:00 @2) + (5:00 @3) + (9:30 @4) + (45:00 @5)
ahr:147 max:169 slept:7.0

Rode the first TimeTrialapolooza of the year! @ 11:30am. 5 min b/w sets.
20min: AHR-160 MHR-164
15min: AHR-163 MHR-168
10min: AHR-160 MHR-169
5min: AHR-156 MHR-169...
Need to get my Powermeter battery somewhere... not sure I'm reading HRM correctly... think so. If so, started out too hard and faded.
Recoveries:
163-137=26
168-137=31
169-140=29
169=133=36
interesting.

Strength (Universal) 30:00 [1]

Did my first strength session of the year. Felt something tweak pretty hard in my left calf but continued fine. Started at 7:30pm in the evening.

Note

Ordered 10 CR1225 batteries for Power Meter from eBay.

Friday May 15, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (27:50 @2) + (10:30 @3) + (3:30 @4) + (3:10 @5)
ahr:133 max:161 slept:7.0

Rode @ 5:45am doing the Technique workout... zones bad on HRs I saw. Ave and Max from HRM. Not bad...145 max cadence.

Thursday May 14, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (22:00 @2) + (16:00 @3) + (5:00 @4) + (2:00 @5)
ahr:140 max:163 slept:7.5

Rode @ 5:30am this morning doing the Speed/Power workout... Felt pretty strong and interesting seeing the HRs. 15min zone 3.

Wednesday May 13, 2009 #

Cycling (Kinetic Pro) 45:00 [3]
ahr:135 max:142 slept:7.5

Rode a steady-state workout 85-90rpms. Usual time of 5:45pm. Thea up a bit later to cheer me on again!

Running (Treadmill) 30:00 intensity: (20:00 @2) + (10:00 @3) 5.35 km (5:36 / km)
ahr:137 max:140 shoes: Saucony Triumph 4

Quick run on the mill watching the Pens beat up on the Caps. 10/10.5/11 for 10min each... estimating 5.3K. Start: 8:20pm.

Tuesday May 12, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (15:30 @2) + (15:00 @3) + (7:45 @4) + (6:45 @5)
ahr:143 max:170 slept:7.0

Did the TT/Tempo workout finally starting to use HRM.... (Tricky thing). Ave. 144 for the main set. Pretty solid effort. Thea cheered me on b/c she was up early - started @ 5:45am. 1 min recovery HR 28 beats.

Running (Road w/ Jogger) 57:50 intensity: (43:50 @3) + (14:00 @4) 11.0 km (5:15 / km)
shoes: Saucony Grip Propel NXGEN

Home a bit early and beautiful night so Thea and I hit the road @ 4:30pm. Legs were heavy from morning ride. Not bad though. 29:15 out and 28:35 back to - split it.

Monday May 11, 2009 #

Note
slept:8.0 (rest day)

Life is crazy but I'm putting in some time. Resting so I'm stronger...

Sunday May 10, 2009 #

Running (Road w/ Jogger) 1:13:45 [3] 14.0 km (5:16 / km)
slept:8.0 shoes: Saucony Grip Propel NXGEN

Jan and Jemma out with other Mother and daughter so Thea and I hit the hills. Did the long route and felt pretty good. Winds of course but negative split it. 37:30 out and 36:15 back.

Saturday May 9, 2009 #

Swimming (Endless Pool) 31:30 [2]

Swam a pretty uninspired swim after a couple of weeks absent. Frickin' cold @ 68 degrees... yikes. Start time 4:30pm.

Running (Treadmill) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Saucony Triumph 4

I bricked the run with an hour run on the mill. Crappy weather all day kept Thea and I off the road.

Friday May 8, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (36:00 @2) + (6:00 @3) + (3:00 @4)
slept:7.0

Rode @ 5:45am doing the Technique workout. Not bad all... a bit tired.

Thursday May 7, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (28:30 @2) + (10:00 @3) + (4:30 @4) + (2:00 @5)
slept:7.0

Rode @ 5:45am doing the Speed/Power workout. Flet pretty strong for the first set ... and did about 10min zone 3.

Running (Road w/ Jogger) 1:00:49 [3] 11.0 km (5:32 / km)
shoes: Saucony Grip Propel NXGEN

Thea and I hit the road b/c I got a few hours off at the end of the day. Legs didn't have it today. Negative split it by less then 30 seconds and it was wind aided :(

Wednesday May 6, 2009 #

Running (Treadmill) 1:00:00 intensity: (35:00 @2) + (25:00 @3) 10.5 km (5:43 / km)
shoes: Saucony Triumph 4

Ran after dinner and Thea's Open House with family watching Canes turn momentum around against Bruins... @ 8:05pm. 10@20min 10.5@15min and 11@25min.

Cycling (Kinetic Pro) 55:00 intensity: (25:00 @2) + (30:00 @3)
slept:7.0

Rode a steady-state workout @ 5:45am after a long day. Felt pretty good actually...

Tuesday May 5, 2009 #

Cycling (Kinetic Pro) 55:00 intensity: (39:00 @2) + (4:30 @3) + (11:30 @4)
slept:6.0

Rode a bit earlier @ 4:45am before heading to T dot for the day. Doing the Time Trial/Tempo workout...

Monday May 4, 2009 #

Note
slept:7.0 (rest day)

Taking the day off as planned.

Sunday May 3, 2009 #

Running (Road w/ Jogger) 1:02:30 [3] 11.5 km (5:26 / km)
slept:8.0 shoes: Saucony Grip Propel NXGEN

Thea and I headed out with Jan for a little extra then Jan left. Not as windy today.... warm and over dressed. Legs could feel it. Estimated a bit extra at the beginning. Returned in 29:10...

Saturday May 2, 2009 #

Running (Road w/ Jogger) 1:17:00 [3] 14.0 km (5:30 / km)
slept:8.0 shoes: Saucony Grip Propel NXGEN

Ran with Thea @ 2:45pm. Wind seems to be the new normal. Out in 38:50 back in 38:09 to negative split it with the help of the wind. Double hills...

Friday May 1, 2009 #

Cycling (Kinetic Pro) 45:00 intensity: (26:50 @2) + (15:00 @3) + (2:00 @4) + (1:10 @5)
slept:8.0

Rode @ 6:25am doing the Recovery/Technique workout. Not bad...

Running (Road w/ Jogger) 59:55 [3] 11.0 km (5:27 / km)
shoes: Saucony Grip Propel NXGEN

Thea and I headed out @ 3:45pm. Quickly became overcast. Wind was worst yet... practically standing still at times. Out in 30:33 back in 29:22 to negative split but with the wind. First half took a lot outta the legs.

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