Training Log Archive: cbruski

Very brisk ride to the scientists neighbourhood and back. Hitched onto a group of three women who cut onto the path (ruuuude!) on my way back (around 20km for me). They were going fast, but didn’t look that fit. Go figure. Stayed with them until I smoked past them at Carling/Andrew Haydon Park. I think they were just starting out when they appeared onto the path in front of me, but had run out of steam by 5-6 km after that and had slowed down. Dang, I kept up with them! Thank you PUB calves (Polish/Ukranian/Belarussian). Pushed me on for a good ride!
Birds were crazy in Chipmunk Alley, flying across the path in front of me!! So now one section of Chipmunk Alley is renamed Angry-Birds-Fly-By. Is this a Fall ritual?
It was a very cool morning. I was coldish when I started out but was pretty warm by about 8 km. Overcast and threatening rain the whole time. Nice, though!

With Sandra along the river. Duckie Point and back.

Reel-mowed front and back lawns. Don’t laugh, it was a good workout!

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.

C • Much better than working 3

No Rita-bends today or extra leg-work due to this morning’s bike.

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!

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.

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 :)