Training Log Archive: cbruskiIn the 7 days ending Aug 12, 2017:
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Saturday Aug 12, 2017 #
11 AM
Classical Stretch (A09 version) 55:00 [3]
Full CS - used my April '09 version for order of exercises. Boy, did that feel good! I needed that...
1 PM
Yard work 2:00:00 [3]
shoes: Merrell Ventilator-types
Cutting and lopping of back hedges and the trees in the woodlot. Also did quite a bit of brush-clearing across the street from the house. Good, consistent pace of effort, with lots of dynamic stretching and tool-based srength training involved! Fought off the gnatty bugs for two hours and sweat out about 2 L before we stopped. Then the thunderstorms rolled in and we sat on the porch and had a beer while we watched Ma Nature drown everything!
Friday Aug 11, 2017 #
9 AM
Running intervals (Long intervals) 45:45 [4] 8.9 km (5:08 / km)
shoes: Asics Gel-Kayano 22
On the SJAMP: 2.5 km warm-up , then 3 x 1 km intervals @ HM pace with 5 min rec jog in-between each one. 5:21, 5:23, 5:27 Then did ~800 m warm-down jog + 400 walk-down. Last km interval was tough, as it took in a couple of hills!
Hot...sunny... sweat..,sweat... .... Sweat!
Hot...sunny... sweat..,sweat... .... Sweat!
Thursday Aug 10, 2017 #
10 AM
Cycling 2:10:00 [3] 43.5 km (2:59 / km)
shoes: Shimano WR61 clip-ins
XT cycle with Francis. sJAMP to Champlain bridge, then crossed and headed west along river to the end of le Sentier Vert. Headed up to the Blvd des Allumettieres and took that for several km, then explored some neighbourhoods (Trembles, Ferme Moore) as we made our way to Lucerne, then back to the bridge and home. Gorgeous morning, not too hot or sunny. Nice cool forest paths and beaches to admire along the way, plus noting areas where Francis lived and went to school in Aylmer. Decided to forego a snack at Westboro beach and headed for home ( and pizza) instead!
Wednesday Aug 9, 2017 #
6 PM
Running hills (30s hills) 35:41 [3] 6.0 km (5:57 / km)
shoes: Asics Gel-Kayano 22
Warm-up start at Mud Lake parking lot, run along Cassals to Bradford, up Bradford to Salina, then along Britannia to the bike path. Bike path to S-loop. Then 6 x30s (6 x just over 100 m) hills on loop west side. Ran down to the bottom of the S-loop, then home. Time includes a few seconds delay at the Carling ramp.
Legs felt tired, but perked up a bit after recovery from the hills.
Legs felt tired, but perked up a bit after recovery from the hills.
Tuesday Aug 8, 2017 #
9 AM
Running (SJAMP LSD) 45:48 [3] 8.0 km (5:44 / km)
shoes: Asics Gel-Kayano 22
Nice run along the parkway. Km paces were faster than I thought and I actually felt queasy at 7 km, so pulled it back for the last km. Strange.
Right ankle felt fine and seems to have recovered from the rock-twist of Saturday. Felt a bit if a muscular strain on the inside of my left knee... Residue from Saturday's effort.
Right ankle felt fine and seems to have recovered from the rock-twist of Saturday. Felt a bit if a muscular strain on the inside of my left knee... Residue from Saturday's effort.
Monday Aug 7, 2017 #
11 AM
Yard work (Gardening) 1:30:00 [1]
shoes: Merrell Ventilator-types
Continuous gardening work for about an hour and a half. Lots of dynamic stretching and moving about!
Sunday Aug 6, 2017 #
9 AM
Cycling (SJAMP Sunday) 48:00 [3] 20.0 km (2:24 / km)
shoes: Shimano WR61 clip-ins
Bike along the parkway to get over yesterday's crappy orienteer. Major headwind! Bike is riding well, and I like the clip-ins. My right ankle is still achy after yesterday, so I need to keep an eye on it.
Feeling tired the last few days, like I'm fighting off something - maybe Tasha's cold virus? A longer sleep,last night has helped a bit.
Feeling tired the last few days, like I'm fighting off something - maybe Tasha's cold virus? A longer sleep,last night has helped a bit.
1 PM
Orienteering (Practice) 1:35:00 [2] 5.22 km (18:12 / km)
shoes: Salomon Speedcross 3
Got back on the horse and joined Francis in the Barrens for the last day of taking down the flags from the O-Fest Training Course. I used the map to navigate to the marked controls/ribbons. Great practice for me, as I worked on staying with the map, gathering features, and more precision in taking bearings snd following them. Walked/jogged as appropriate.
Sunny, warm day, with a good breeze in the open areas to chase the deer flies away!
Surprised a large buck (deer) out ofmthe bush 150m south of Thimas Dolan Pkwy. Cool!
Sunny, warm day, with a good breeze in the open areas to chase the deer flies away!
Surprised a large buck (deer) out ofmthe bush 150m south of Thimas Dolan Pkwy. Cool!