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Training Log Archive: Homey

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	Cycling	5	13:57:37	256.9	(3:16)	413.44	(2:02)	1440
	Running	6	9:16:24	62.01	(8:58)	99.79	(5:35)	753
	Swimming	5	4:19:00	6.84		11.0
	Strength	1	30:00
	Total	16	28:03:01	325.74		524.23		2193
averages - sleep:7.5 weight:152.2lbs

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Sunday Jul 24, 2011 #

Note

Surgery finally... after 3 days in the hospital!

Sunday Jul 17, 2011 #

Note
(injured)

1 wicked crash @ 32K/hr +
1 broken collarbone in 2 +
3 broken ribs =
1 IRONMAN dream extinguished forever.

C • Oh man..... 4

6 AM

Cycling (Road) 2:50:14 [3] 83.34 km (2:03 / km) +133m 2:02 / km

Finally (Oct 3rd, 2012) got the crash ride logged: Garmin stayed on for 19hrs...

So used graphs to get info. 6:06AM start...
Temp: 25 deg, C.
Speed: 34.5 K/hr
Cadence: 92rpms

1 19:52.0 10.00 30.2
2 20:22.2 10.00 29.5
3 19:59.1 10.00 30.0
4 20:26.4 10.00 29.4
5 20:34.2 10.00 29.2
6 20:20.0 10.00 29.5
7 21:17.3 10.00 28.2
8 20:04.4 10.00 29.9

CRASH!!!

Saturday Jul 16, 2011 #

6 PM

Swimming (Endless Pool) 1:10:00 [2] 3.5 km (20:00 / km)
slept:9.0 weight:150.5lbs

Swam fairly well. Turned it down from full and went at good pace - still lots of water on the floor when I was done...

Friday Jul 15, 2011 #

7 PM

Running (Road w/ Jogger) 54:56 [3] 10.01 km (5:29 / km) +45m 5:22 / km
slept:8.0 weight:150lbs shoes: Saucony Pro/Grid

Ran with Jan on the bike around the hood. Did approx. 10 x 30-45 bursts to shake things up a bit. Just nice to get out pushing Thea and being with Jan. Nice night...

Thursday Jul 14, 2011 #

8 PM

Swimming (Endless Pool) 31:30 [2]
slept:7.0 weight:147.5lbs

Swim felt good after a weird feeling day. Turned it down for first 1/2 then full gas in the second...

Wednesday Jul 13, 2011 #

5 PM

Running long (Road) 3:22:00 [3] 34.32 km (5:53 / km) +260m 5:40 / km
slept:7.0 weight:152.5lbs shoes: Saucony Pro/Grid

Well, second try at 36K. Loaded up with 10lbs of liguid. G in fuelbelt and a clone Camelback with water... Constant crosswinds made it more of challenge. Seemed fine at the turnaround - may have went out too fast but no worries. Then with 5K to go legs felt a bit sore and heavy.

At 2.5K I had to walk as the stomach wasn't feeling pretty again. Walked for 5 minutes then began a slow run again. Didn't feel great and as I was about to summit the last hill I had to sit on a rock well - stomach not happy. Immediately emptied 4 times.

Decided with 1.6K left, I'd just walk home. Came within 300m from home and had to lay down on the grass. Suddenly, my calves seemed possessed and my feet and calves cramped like crazy. Looked like I had mice under my skin - wild!!! Showered with blue lips and yellow hands until I warmed up.

Calves continued for the rest of the night and couldn't eat or drink much.

Think my problem was I made my G too concentrated and began with a Powerbar - too much and didn't drink water until the G was gone. Better to make this mistake now! :)

1 01:40:27 18.23 05:30
2 01:41:57 16.10 06:20

C • Hmm.. 9

Tuesday Jul 12, 2011 #

7 PM

Cycling tempo 1:04:00 [4] 33.96 km (1:53 / km) +165m 1:50 / km
slept:7.0 weight:152.5lbs

Rode after dinner for the an hour @ 7:07PM. First time in a loong time. Went tempo and felt pretty good. Seemed so short... :)
1 00:18:32 10.00 32.4
2 00:19:44 10.00 30.4
3 00:17:01 10.00 35.2
4 00:08:42 3.96 27.3 (home busy road)
Not too hot. 26.8 degrees. Ave Cadence 79rpms

Monday Jul 11, 2011 #

Note
slept:6.0 weight:152.5lbs (rest day)

7 weeks to go... been luckier than the fellows in the TDF!

9 PM

Swimming (Endless Pool) 31:30 [2] 1.5 km (21:00 / km)

See Jan must have turned current on full showing her friends. Explains why I struggled. Unfortunately didnt' get into a a groove until the last 10 minutes...

Sunday Jul 10, 2011 #

Running hills (Road) 1:28:43 [3] 16.71 km (5:19 / km) +155m 5:04 / km
slept:8.0 weight:155lbs shoes: Saucony Pro/Grid

Had a big Birthday brunch for Jan. They wanted to just hang out in the afternoon so I went for a run @ 1:49PM. 30 degrees and hot but what the heck. Once I got to the hills the clouds rolled in and voila. The legs felt strong on the hills. Was just going to do 2 sets for 14K but felt so good that I decided to make it 3 sets for 17K! Strong finish. Fitness is starting to scare me... :|
1 00:22:35 4.11 05:29
2 00:15:37 2.83 05:30
3 00:15:16 2.83 05:23
4 00:14:59 2.84 05:16
5 00:20:14 4.08 04:57
Easy negative split. Even after a large ride yesterday.

Saturday Jul 9, 2011 #

7 AM

Cycling long (Road) 5:11:53 [3] 153.48 km (2:02 / km) +656m 1:59 / km
slept:8.0 weight:155lbs

Started @ 7:26AM loaded up like a pack mule with 2 bottles and 3 cliff bars in the jersey. Last buck fifty and it went really well. Legs felt great from the rest week I guess. Went well whenever I was with the tail wind. Ave. cadence: 74rpms and Ave. Temp: 25.1 degrees (although was up at 32 for the last hour)...
1 00:18:38 10.00 32.2
2 00:19:48 10.00 30.3
3 00:19:11 10.00 31.3
4 00:20:09 10.00 29.8
5 00:20:56 10.00 28.6
6 00:19:18 10.00 31.1
7 00:20:56 10.00 28.6
8 00:19:23 10.00 30.9
9 00:20:57 10.00 28.6
10 00:21:27 10.00 28.0
11 00:19:33 10.00 30.7
12 00:20:23 10.00 29.4
13 00:21:15 10.00 28.2
14 00:20:08 10.00 29.8
15 00:21:12 10.00 28.3
16 00:08:33 3.48 24.3
My previous longs seem to be paying off as legs are pretty good and shoulder/neck not hurting as much. Good times like being chased by pack of 12 guys. Held them off then turned on road before they caught me!

Friday Jul 8, 2011 #

Note
slept:5.5 weight:153lbs

No chance to workout today... Thea keeping us up at night with coughing.

Thursday Jul 7, 2011 #

Cycling tempo (Kinetic Pro) 45:00 21.1 km (2:08 / km)
slept:8.0

Did the TT/Tempo workout @ 9PM watching the TDF... I was as wet as they were by the end... Ave cadence 71rpms.

Running (Treadmill) 15:00 [3] 2.75 km (5:27 / km)
shoes: Saucony Triumph 4

Bricked the run on the mill...

Wednesday Jul 6, 2011 #

8 PM

Swimming (Endless Pool) 1:03:00 [2] 3.0 km (21:00 / km)
slept:7.5 weight:150.5lbs

Swam @8PM. Got in my long swim b/c weekend will be short... nice to get it in... slowed it down to be smooth. Hardly and splash tonight-better!

Tuesday Jul 5, 2011 #

5 PM

Running long (Road) 2:31:20 [3] 27.98 km (5:25 / km) +259m 5:10 / km
slept:6.5 weight:152.5lbs shoes: Mizuno Wave Precision 8

Ran after work before dinner. Had a gel and feulbelt with G. Felt good pretty much the whole run. Took a little longer than expected. Big winds mostly on the way out... Fairly humid.

C • Good stuff.... 4

Monday Jul 4, 2011 #

Note
slept:8.0 weight:152lbs (rest day)

Feel well rested. Ready to bring on the toughest month of training...

Strength (Universal) 30:00 [1]

Did my strength workout @ 8:30PM...

Sunday Jul 3, 2011 #

8 AM

Cycling long (Road) 4:06:30 [3] 121.56 km (2:02 / km) +486m 1:59 / km
slept:8.0 weight:152.5lbs

Left @ 7:44AM while the girls were sleeping. Started strong and ate 3 cliffs and drank 1 G and 2 water bottles. Just right. 71rpms ave. temp 27.4 degrees - was 30+ for second half...
1 00:18:50 10.00 31.9
2 00:20:30 10.00 29.2
3 00:19:32 10.00 30.7
4 00:20:54 10.00 28.7
5 00:19:23 10.00 30.9
6 00:20:32 10.00 29.2
7 00:20:36 10.00 29.1
8 00:19:57 10.00 30.1
9 00:19:50 10.00 30.2
10 00:20:35 10.00 29.1
11 00:20:25 10.00 29.4
12 00:21:28 10.00 27.9
13 00:03:54 1.56 24.1
Happy and the shoulder wasn't as bad. Hopefully adapting.

Saturday Jul 2, 2011 #

12 PM

Running (Road w/ Jogger) 44:25 [3] 8.02 km (5:32 / km) +34m 5:25 / km
slept:8.0 weight:155.5lbs shoes: Saucony Pro/Grid

Jan was going to come on her bike but got stung by a bee. So, Thea and I just went for 8K - getting hot and muggy.
1 00:23:02 4.02 05:43
2 00:21:23 4.00 05:20
Easy negative split.

1 PM

Swimming (Endless Pool) 1:03:00 [2] 3.0 km (21:00 / km)

Bricked the run with a planned swim. 10 minutes to warm up then feeling fine full tilt now.

Friday Jul 1, 2011 #

Note
slept:9.0 weight:152lbs

Too busy with Canada Day stuff and cleaning. No time to train... Good sleep though.

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