Training Log Archive: HomeyIn the 31 days ending Jul 31, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Cycling (Road) 2:00:31 63.78 km (1:53 / km) +270m 1:51 / km
slept:8.0
Rode @ 7:30am for the last time in Southampton. Did the main route 2.5 times. Felt pretty good averaging 89rpms. Forgot to turn on HRM though. Just using previous rides numbers for zones. Attacked the hills... :)
Swimming (Lake Huron) 53:25 [2]
Finally got a good swim in. Could have gone longer but could see family was ansee... Swimming straight w/o sighting b/c I kept passing the same piece of white plastic on most of the laps (12 or so...). Swam at 12pm.
Thursday Jul 30, 2009 #
Swimming (Lake Huron) 28:30 [2]
slept:8.5
Swam at about 2:30pm. Family wanted to go all-of-a-sudden so I had to cut it short. So, went for a run when I got home and changed.
Running (Rail Trail) 1:00:05
shoes: Saucony Grip Propel NXGEN
Ran on the rail trail with overcasts skies for most of it. 30:20 out and 29:45 back to negative split but probably due to the tail wind on the way back. Ran about the same speed as yesterday. Put alarm on as to not fall below 139bpm.
Wednesday Jul 29, 2009 #
Cycling (Road) 1:48:08 55.16 km (1:58 / km) +190m 1:56 / km
ahr:147 max:165 slept:8.0
Headed out for 2 laps of the main route. Felt stronger after the rest day OR the winds were a bit better today. Averaged 88 rpms - 2 rpms faster and I like a higher cadence. A bit sore in crotch and neck by the end but really enjoyed it.
Running (Rail Trail) 45:00
ahr:151 max:157 shoes: Saucony Grip Propel NXGEN
Bricked the run after a 3:45 second transition. Felt loose 10minutes in. Was beginning to get hot and headwind on the way back so just an even split. Was great to get a brick in! Not sure of the distance... Thinkin I'll get a Garmin 305.
Swimming (Lake Huron) 20:00 [2]
Swam in the lake @ 8:30 while everyone watched the sunset. Saw big foot and half Fish... he was curious. Then swam off... Thea and Jemma braved the waters as well.
Tuesday Jul 28, 2009 #
Note
slept:8.0 (rest day)
Rest day with Jan and Jemma in Tobermory and around. Nice relaxing time seeing lots sites. Nice beaches... Thea arrives tomorrow.
Monday Jul 27, 2009 #
Cycling long (Road) 2:04:18 60.94 km (2:02 / km) +255m 2:00 / km
ahr:135 max:157 slept:8.0
Nice overcast ride in Southampton. Had to 2 and triple some stretches to get in time. Nasty winds but I loved the roads and thoroughly enjoyed myself. My bike is way dirty. Didn't unclip fast enough in the driveway dismounting d'oh!
86rpms ave...
86rpms ave...
Swimming (Lake Huron) 27:25 [2]
Got a swim in despite a family scared I was going to drown. Will have to do lap styles... swam at 6:15pm.
Sunday Jul 26, 2009 #
Running (Rail Trail) 1:17:45
ahr:132 max:147 slept:8.0 shoes: Saucony Grip Propel NXGEN
Ran in Southampton to Port Elgin on the rail trail at 8:30am on a nice morning. Head wind going out. Just a nice zone 2 then last 10 zone 3. My front quads feel a bit tight? Enjoyed it.
Swimming (Lake Huron) 39:05 [2]
Swam at 7:00pm while the girls at Pogo sticks and onion rings. Not too bad to start. Went fast with the current. Not so much so against :)
Saturday Jul 25, 2009 #
Note
(rest day)
Travel day to Southampton for a week at a cottage and 8hrs of training - lots of lake swims of course.
Friday Jul 24, 2009 #
Cycling (Kinetic Pro) 45:00 20.22 km (2:14 / km)
ahr:132 max:146 slept:6.0 weight:161.5lbs
Rode @ 8:30pm after rough night again. Started in zone 2/3 then felt like pushing it in zone 4 for 10 minutes. Average cadence was 88. Luckily this is a planned soft week - sheesh.
Thursday Jul 23, 2009 #
Note
Jemma back in hospital with severe rash and nasty throat. :(
Not good.. no time to train - busy being a responsible parent.
Not good.. no time to train - busy being a responsible parent.
Wednesday Jul 22, 2009 #
Cycling tempo (Kinetic Pro) 45:00 [2] 19.54 km (2:18 / km)
ahr:126 max:137 slept:6.5
My mono girl isn't in great shape and had a rough night so so did the Wolfe family. As a result, I wasn't feeling energetic. Hence, the steady-state in zone 2. Ave. 84rpms and low heart rate. Hopefully, fat burning...
Tuesday Jul 21, 2009 #
Cycling intervals (Kinetic Pro) 45:00 20.98 km (2:09 / km)
ahr:145 max:169 slept:7.0
Workup dreading the Tempo/TT ride after a restless sleep but fought hard to put out 300W+ as best I could. Did a 10 min zone 4 to finish averaging 77 over the whole thing but 90s on the sets. Snot bad considering... ave. 187W and max. 408.
Running (Road w/ Jogger) 53:00 10.0 km (5:18 / km) +55m 5:09 / km
ahr:139 max:166 shoes: Saucony Grip Propel NXGEN
Thea wanted to go at 7pm so off we went. My mind and body were never in unison tonight. So despite wanting to do a tempo, I just ran. Humid but not too hot - what else is new Think I even split it.Ave. 134 max. 150 out & ave. 145 max. 166 back... Feel bad for Jens Voigt. He's a favorite of mine. I hope he's not too bad. :(
Monday Jul 20, 2009 #
Note
slept:8.0 (rest day)
This is suppose to be a transition week of 5 hours. Will try and keep volume down. Legs a bit sore in unusual spots after yesterday's hill session. Cool...
Strength (Universal) 30:00 [1]
Did the usual strength workout although I was suppose to skip and do next week but since I'll be swimming at the cottage... this week done.
Sunday Jul 19, 2009 #
Cycling hills (Road) 2:03:00 54.99 km (2:14 / km) +795m 2:05 / km
ahr:137 max:167 slept:8.5
After watching the Tour I set out to do 10 times Wilson St. (escarpment) climb. Overcast and cool... bottom of 5th repeat removed front wheel cyclometer reader as it was knocking the wheel all the way down.
W/u and down the hill: 10:04 ave. 117 max.134.
1st repeat: 6:43 ave. 147 max. 158
2nd repeat: 6:36 ave.150 max. 161
3rd repeat: 6:36 ave.151 max. 163
4th repeat: 6:30 ave. 154 max. 167
5th repeat: 6:57 ave.149 max. 161
6th repeat: ??? est. 7:05
7th repeat: 7:16 ave. 146 max. 157
8th repeat: 7:00 ave. 148 max. 161
9th repeat: 7:05 ave. 146 max. 160
10th repeat: 7:03 ave. 148 max. 160
?? 6th got mixed up on watch... b/c of reader!!
W/d up the rest of the road and home: 8:52 ave. 143 max. 159
Drank 2 bottles and had 2 sodium pills every 1/2 hr. Ave: 85rpms.
W/u and down the hill: 10:04 ave. 117 max.134.
1st repeat: 6:43 ave. 147 max. 158
2nd repeat: 6:36 ave.150 max. 161
3rd repeat: 6:36 ave.151 max. 163
4th repeat: 6:30 ave. 154 max. 167
5th repeat: 6:57 ave.149 max. 161
6th repeat: ??? est. 7:05
7th repeat: 7:16 ave. 146 max. 157
8th repeat: 7:00 ave. 148 max. 161
9th repeat: 7:05 ave. 146 max. 160
10th repeat: 7:03 ave. 148 max. 160
?? 6th got mixed up on watch... b/c of reader!!
W/d up the rest of the road and home: 8:52 ave. 143 max. 159
Drank 2 bottles and had 2 sodium pills every 1/2 hr. Ave: 85rpms.
Saturday Jul 18, 2009 #
Running (Road w/ Jogger) 1:31:00 17.0 km (5:21 / km) +190m 5:04 / km
ahr:148 max:173 slept:10.0 weight:161.5lbs shoes: Saucony Grip Propel NXGEN
Thea wanted to run badly so we headed out at 10:15am. A bit windy but not too warm. Legs felt the bike workout last night.
Out in 22:08 in ave. 142 HR.
First Hill set: 15:51 ave. 143 max. 164
Second Hill set: 15:55 ave. 147 max. 167
Third Hill set: 15:49 ave. 152 max. 172
Back in 21:15 ave. 157 and max. 173 to negative split it.
Out in 22:08 in ave. 142 HR.
First Hill set: 15:51 ave. 143 max. 164
Second Hill set: 15:55 ave. 147 max. 167
Third Hill set: 15:49 ave. 152 max. 172
Back in 21:15 ave. 157 and max. 173 to negative split it.
Friday Jul 17, 2009 #
Cycling (Kinetic Pro) 45:00 19.82 km (2:16 / km)
ahr:136 max:160 slept:7.0
Did the Power/Speed workout @ 7:40pm in the evening. I'm tired and sploches are really itchy so it's hard to sleep but I'm carrying on. Pushed as hard as I could tonight 905W max. 167W ave. Thea wanted to run. Tomorrow we'll put in 17K at least. Cadence 79 - yuck.
Thursday Jul 16, 2009 #
Running (Road w/ Jogger) 1:14:35 14.0 km (5:20 / km) +125m 5:06 / km
ahr:151 max:172 slept:6.5 shoes: Saucony Grip Propel NXGEN
Thea and I went for a evening run (7:40pm). It was cool but later than usual. I think I went out too hard b/c I didn't have it for the run in.
21:25 Out ave. 145 max. 159
First Hill set: 15:46 ave.150 max. 167
Second Hill set: 15:59 ave. 153 max. 171
Returned in 21:23 ave. 156 max. 172 unable to negative split it :(
21:25 Out ave. 145 max. 159
First Hill set: 15:46 ave.150 max. 167
Second Hill set: 15:59 ave. 153 max. 171
Returned in 21:23 ave. 156 max. 172 unable to negative split it :(
Wednesday Jul 15, 2009 #
Cycling (Kinetic Pro) 45:00 20.74 km (2:10 / km)
ahr:144 max:170 slept:7.5
Did the Tempo/TimeTrial workout after working in T dot all day. 10 min warm up at 7:15pm and then full guns. Snot bad ave. 300W+ on 1:30s even rest. Ave. 184W for the ride and 400W max.
Second red sploches after blisters now. Ouch... :(
Second red sploches after blisters now. Ouch... :(
Tuesday Jul 14, 2009 #
Running (Road w/ Jogger) 1:13:15 14.0 km (5:14 / km) +125m 5:01 / km
ahr:149 max:171 slept:5.0 weight:162lbs shoes: Saucony Grip Propel NXGEN
Thea and ran while the other girls slept (overnight hospital stay)... a bit warm and windy at times but nice.
21:57 out ave. 147
1st Hill set 15:47 ave.143 max. 166
2nd Hill set 15:10 ave. 150 max. 169
Back in 20:20 ave.155 max. 171 to negative split it... supertime.
21:57 out ave. 147
1st Hill set 15:47 ave.143 max. 166
2nd Hill set 15:10 ave. 150 max. 169
Back in 20:20 ave.155 max. 171 to negative split it... supertime.
Monday Jul 13, 2009 #
Note
slept:8.0 (rest day)
Planned rest Monday as I start to ramp up the weeks for a build. Jemma has come down with a nasty flu. Hope it is not contagious and not N1H1!
Strength (Universal) 30:00 [1]
Did a bout of strength workout while Jan and Jemma at emergency. Jemma is pretty sick...
Sunday Jul 12, 2009 #
Running hills (Road w/ Jogger) 1:28:48 17.0 km (5:13 / km) +175m 4:58 / km
ahr:144 max:171 slept:8.0 shoes: Saucony Grip Propel NXGEN
Good sleep so Thea and I headed out at 11:00am warm and windy. Things are going to get back on track. Will build for Bracebridge then Muskoka. Getting serious now about dropping weight. Too much to carry around in the heat and over a long race. Need to drop 10 by first week of August. Here goes...
22:07 out with ave 140 & max 146
first Hill set: 15:41 ave 139 max 161
second Hill set: 15:30 ave 145 max 164
third Hill set: 15:28 ave 148 max 169
20:00 back with ave 157 max 171 to negative split it. Sweet....
22:07 out with ave 140 & max 146
first Hill set: 15:41 ave 139 max 161
second Hill set: 15:30 ave 145 max 164
third Hill set: 15:28 ave 148 max 169
20:00 back with ave 157 max 171 to negative split it. Sweet....
Cycling (Kinetic Pro) 45:00 [3] 20.93 km (2:09 / km)
ahr:136 max:144
After a walk on a quiet evening I finished watching Lance's video (pretty much) and did a steady zone 3 ave. 90rpms. Felt good - heart rate didn't go very high...
Saturday Jul 11, 2009 #
Cycling (Kinetic Pro) 1:00:00 [2]
ahr:128 max:135 slept:5.0 weight:167.5lbs
Just did some easy peddling watching Lance's video. Low zone 2 and sweating bubbles... itchy burn kept me awake until 3am. Ave. cadence of 87rpms.
Friday Jul 10, 2009 #
Note
slept:7.0 (rest day)
Another rest day as it's my significant others major Birthday. My burn has blistered but feeling better every day now. Over the hump...
Thursday Jul 9, 2009 #
Cycling (Kinetic Pro) 45:00 [2]
slept:7.0
Just an easy ride w/o HRM or cyclometer. Slept a lot easier last night. I think the worst of the burn is over now thank goodness! Felt good to work up a bit of sweat. Caught last 15min of TSN's Hawaii Ironman coverage. Lots of slow-mo. Feel weird about the sport at the moment... last Sunday took a lot of wind out of the sails.
Running (Road w/ Jogger) 59:40 [4] 11.0 km (5:25 / km)
ahr:146 max:166 shoes: Saucony Grip Propel NXGEN
Thea and I ran at 7pm. Legs took the first have to lose the lead. After the hills I was able to turn them over pretty good. 30:18 out with an ave. of 144bpm and back in 29:22 ave. 148bpm and max. 166bm - negative split it.
Tuesday Jul 7, 2009 #
Note
slept:8.0 (rest day)
Body pretty good - just hips talking. However, I have sunburn from hell... feels like hell... really burns like hell. Will ride easy tomorrow.
Monday Jul 6, 2009 #
Note
(rest day)
Licking my wounds... well bad sun burn. Out on the course baking way too long w/o sunscreen! I feel pretty good muscle-wise though. Right foot blister hurts but I'm okay. Probably good b/c I didn't go that hard really. Pretty humbled though and low in confidence after a very poor result.
Sunday Jul 5, 2009 #
Swimming race (Lake) 36:49 [4] 2.0 km (18:25 / km)
ahr:158 max:166 slept:7.0
Woke up after a pretty good sleep ate and arrived in good time. Organzied stretched and pumped back tire with Eon's pump. Felt good and started the swim slow as planned. Lots of bumping and weeds. After 1/4 was pretty good. Tried drafting but chose either feet too fast or too slow so pretty much swam on my own.
28/66 in AG 178/459 Overall.
28/66 in AG 178/459 Overall.
Cycling race (Road) 4:09:30 [4] 85.0 km (2:56 / km)
ahr:150 max:162
Followed plan of staying aerobic. It was tough though... got passed by a ton a people. Kept telling myself to be patient and stick to the plan. I probably got passed by 100 people or more but I was feeling great. I did start to feel uncomfortable around the 70K mark b/c the longest time on the bike this year has been 1:45 but just the butt legs felt great.
I did notice a weird feeling hitting bumps. I realize now I must have been bottoming out because at the 75K mark. I got a flat. I tried pumping it. This lasted for about 4K (kept pump in hand) but about 4K and 9-10 repumps a race guy stopped. He didn't have any scissors or tools and was pretty useless.
I was so frustrated I decided to try changing the tire. I put on the glue strip but my spare was stretched and wouldn't go on. I tried stretching it for about 10 minutes and then gave up. Decided to run it in so for the first 3K I ran at the edge of the road in sand and gravel as to not totally trash my shoes. Once in town I ran the last 3K in bare feet. Got lots of encouragement and my legs felt really good. I believe I was last bike in...
65/66 in AG and 452/459 Overall
HR for first 2:24Hrs. hit cyclometer and went off then had problems...
I did notice a weird feeling hitting bumps. I realize now I must have been bottoming out because at the 75K mark. I got a flat. I tried pumping it. This lasted for about 4K (kept pump in hand) but about 4K and 9-10 repumps a race guy stopped. He didn't have any scissors or tools and was pretty useless.
I was so frustrated I decided to try changing the tire. I put on the glue strip but my spare was stretched and wouldn't go on. I tried stretching it for about 10 minutes and then gave up. Decided to run it in so for the first 3K I ran at the edge of the road in sand and gravel as to not totally trash my shoes. Once in town I ran the last 3K in bare feet. Got lots of encouragement and my legs felt really good. I believe I was last bike in...
65/66 in AG and 452/459 Overall
HR for first 2:24Hrs. hit cyclometer and went off then had problems...
Running race (Trails/Road) 2:24:40 [3] 21.1 km (6:51 / km)
ahr:137 max:159 shoes: Mizuno Wave Precision 8
Happy to get to run in shoes, I set off on the run. Being last out is no fun though. Pre-race instructions were to follow the guy front of you on the run and well... there was no one I got lost a few times but finally got it figured out with the help of others. I felt good but still using HRM to not leave aerobic. I went to use fuelbelt liquid and all were piss warm... ugh. Things were peachy but my nutrition was great until the flat by now it was all outta wack and getting really hot.
Then with about 9K gone my knees and hips started talking to me. I never get this so I figure it must have been from pounding the pavement. By then I had run 15K really and started to feel crappy. I was passing a few but they weren't moving very fast.
Well about 12K in it became a sufferfest. The heat and hills began to take their toll. I did a lot of walking as my guts felt poor and legs hurt. I got a major sunburn and felt really crappy but glad to be done.
Lots of lessons learned. Oh well... room for improvement. :|
58/66 in AG and 387/459 Overall
Then with about 9K gone my knees and hips started talking to me. I never get this so I figure it must have been from pounding the pavement. By then I had run 15K really and started to feel crappy. I was passing a few but they weren't moving very fast.
Well about 12K in it became a sufferfest. The heat and hills began to take their toll. I did a lot of walking as my guts felt poor and legs hurt. I got a major sunburn and felt really crappy but glad to be done.
Lots of lessons learned. Oh well... room for improvement. :|
58/66 in AG and 387/459 Overall
Note
Transition times were cool... 1:20 and 1:41... thinking I'll wear socks next time. Tough day... felt like quitting on the run a few times but figured I had gone that far already. It's no fun finishing near the end though. Everything is put away. There is no food left and all the crowds are gone and they're handing out the awards. Good workout though!!! :)
FINAL TIME 7:13:29 65/66 in AG and 434/459 Overall... yeah!
FINAL TIME 7:13:29 65/66 in AG and 434/459 Overall... yeah!
Saturday Jul 4, 2009 #
Note
rhr:49 slept:8.0 weight:164lbs (rest day)
Good night sleep and fine drive to registration and motel. Ate a good pasta meal but not time to do anything besides getting my zipp wheel fixed and reglued for the race. Windy and cold today. Could be tough if tomorrow is anything like today... oh well better workout!
Friday Jul 3, 2009 #
Running (Road w/ Jogger) 29:45 6.0 km (4:58 / km)
ahr:144 max:155 slept:8.0 shoes: Saucony Grip Propel NXGEN
Thea and I ran @ 7:10pm - nice. 15:23 out (ave.144 max.152) and 14:22(ave.`49 max.155) back to negative split it again. Felt better... kept within limit.
Swimming (Endless Pool) 31:30 [2]
Bricked the swim. Started off really relaxed and felt good. With about 12 minutes left I just had fun playing games with number of breaths bi-laterally. Feeling better about swimming.
Thursday Jul 2, 2009 #
Cycling intervals (Kinetic Pro) 30:00
ahr:133 max:159 slept:7.0
Rode @ 6:00am doing the Speed/Power workout. 5 min W/d. I felt okay but not as strong considering...
Note
Found this site while eating lunch... Lots interesting ideas here. Dehydration, cramps, running techniques. Interesting site to favorite and read over lunches IMHO.
http://tinyurl.com/4fwdps
http://tinyurl.com/4fwdps
C • Sos 6
Wednesday Jul 1, 2009 #
Running (Road w/ Jogger) 35:00 7.0 km (5:00 / km) +5m 4:59 / km
ahr:145 max:167 slept:8.0 weight:164lbs shoes: Saucony Grip Propel NXGEN
Did at quick 7K with Thea. Using the limits on HRM. Read all about HRM finally only stupid infared doesn't work so I lose a lot of graphing :(
Set limits of lo:139 and hi:153 that I use in Peterboro. After reading Coach Gordo's article, I'll try startegy again. Only go anaroebic with 5Ks on the run left! Out in 17:46 ave.141 max.156 and back in 17:14 ave.150 max. 167 to negative split it... Felt just dandy HAPPY CANADA DAY!!!
25 deg Celcius. In zone 28:10 minutes with 3:24 above and 3:27below.
Set limits of lo:139 and hi:153 that I use in Peterboro. After reading Coach Gordo's article, I'll try startegy again. Only go anaroebic with 5Ks on the run left! Out in 17:46 ave.141 max.156 and back in 17:14 ave.150 max. 167 to negative split it... Felt just dandy HAPPY CANADA DAY!!!
25 deg Celcius. In zone 28:10 minutes with 3:24 above and 3:27below.
Swimming (Endless Pool) 31:30 [2]
ahr:112 max:112
Tried swimming with HRM (Had to really tighten it b/c of current). It flatlined at 112 so I'm not convinced it was working properly... stupid technology that doesn't work well!