Training Log Archive: cbruskiIn the 7 days ending Sep 5, 2019:
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Thursday Sep 5, 2019 #
11 AM
Cycling 2:00:00 [3] 40.0 km (3:00 / km)
ahr:110 max:132 shoes: Shimano WR61 clip-ins
Easy ride with Francis and Andrew out west along the north shore.. La Route Verte-Sentier des Voyageurs-rue Principale-past the beach, then turn-around. Crossed via Champlain.
Gorgeous day. Much better than working.
Gorgeous day. Much better than working.
4 PM
Strength & Stretch 45:00 [3]
No Rita-bends today or extra leg-work due to this morning’s bike.
Wednesday Sep 4, 2019 #
11 AM
Running 1:04:37 [3] 9.4 km (6:52 / km)
ahr:150 max:186 shoes: ASICS Gel Kayano 26
First did a 30 min. warm-up, including all PF stretch exercises. Then 5 min walk followed by (2 min run + 1 min walk) until 61 minutes. Then walked until the rest of the time duration. So... 19 intervals of 2 minute runs in total! Yippeeee!!!!
Felt a couple of little twinges in the L heel, but only within the last 2 km. I’m gettin’ there!
Felt a couple of little twinges in the L heel, but only within the last 2 km. I’m gettin’ there!
Monday Sep 2, 2019 #
12 PM
Running 1:05:39 [3] 9.25 km (7:06 / km)
ahr:136 max:162 shoes: ASICS Gel Kayano 26
Yay!!!! Today I ran more than I walked: 5 min walk then repeated (2 min run + 1 min walk) until I hit 1:01. Then walked the rest as a warm-down for my foot. Cardio was great, new Asics Kayano shoes excellent. Glad I’ve gone back to that model. I also wore my Scholl PF inserts and will continue to do so. Warm, muggy day with sun breaking through the clouds. Stayed on the river path; need an even terrain.
Sunday Sep 1, 2019 #
11 AM
Cycling 1:07:23 [2] 27.55 km (2:27 / km)
ahr:143 max:175 shoes: Shimano WR61 clip-ins
Speedier workout along the SJAMP with a 1 km warm-down on the ‘hood path towards the dog park. Hefty headwind going north, east, west, and south. Go figure; welcome to Ottawa!!!
Sit-bones were killing me at about 20 km since I was in the same aggressive position the whole time, Gotta get a new seat or a new bum.
Had lots of energy after eating pancakes Francis made :)
Sit-bones were killing me at about 20 km since I was in the same aggressive position the whole time, Gotta get a new seat or a new bum.
Had lots of energy after eating pancakes Francis made :)
Saturday Aug 31, 2019 #
10 AM
Hiking 2:10:00 [3] 9.0 km (14:27 / km)
ahr:89 max:123 shoes: Keen Oakridge Mid Sz 7.5
Hike with Andrew and Francis from P7 to Keogan, with loop on trail #11 to get back to Ridge Roadl. Slowish, as we had Hazel (Skunk-Bait) with us. Saw a deer on the #11 loop out of Keogan and some fresh-looking bear muffins in the wet ravine about 150m from the main trail. Haze got a bit ‘burr-dened’ by the route. Tons of runners, hikers, and ‘Get-Off-My-Trail!’ bikers along the way. Perfect day for a hike: sunny, clear, cool. Took the opp to break in my Keen hikers. Feet a bit sore by 8km, but OK - just have to get used to hiking again.
5 PM
Strength & Stretch 58:00 [3]
The usual with 2 sets of Rita bends each leg and 1:50 (min:sec) in Half Lord of Fishes on each side at end. Muscles felt strong and flexible :) Did this session right after cutting the front lawn as warm-up!
Friday Aug 30, 2019 #
10 AM
Cycling 2:40:33 [3] 49.0 km (3:17 / km)
ahr:115 max:162 shoes: Shimano WR61 clip-ins
Usual Gatineau Lac Leamy loop with Francis and Andrew! Nice relaxing ride with a bit of a double-back that wasn’t included in the distance total. (Crossed Portage bridge, but then crossed back over the Chaudière bridge so we could catch the north-shore bike path and stop off at Edgar for some treats). A scrumptious fudge-grenoble brownie and blueberry-lemon bar later, we were on our way home over the Champlain bridge. Saw a deer family in the Lac Leamy EcoReserve, and another young doe drinking water on the banks of the Gat River.
Great day for biking, and extra nice to have Andrew try our loop.
Great day for biking, and extra nice to have Andrew try our loop.
4 PM
Yard work 56:00 [3]
shoes: Salomon Speedcross 4 (7W)
Reel mowing. Good overall workout since the grass was very long and I had to push through some hard resistance. Ran over everything again to make things even. Hazel helped! Barked along next to me when I was running with the mower!!!