Saturday Jul 14 |
 | Cycling (Mountain Bike) 2:12:00 [2] 37 km (3:34 / km) | |
| slept:8.0 weight:148lbs shoes: Specialized Comp Mountain Pro |
| Light ride to check out my bike after the SS. Definitely needs some maintenance despite 'Bent's best efforts. Derailleur seems to be twisted a bit. Rode up the Erin Glen and Culham trails to Streetsville and back. Checked out Sawmill Valley trails on the way back for O mapping. Looks pretty good though the bush is dense. The greenbelt is narrow in sections but there are all sorts of confusing trails and junctions. |
Friday Jul 13 |
| Aerobic warm up/down (Elliptical) 18:00 [2] 1.0 mi (17:59 / mi) | |
| slept:8.0 shoes: New Balance Cross Trainers |
| Warm up for running. |
| Running (Treadmill) 45:00 [3] 4.0 mi (11:14 / mi) | |
| shoes: New Balance Cross Trainers |
| 10/20 Random run at 5.1 mph. Felt kind of rough to start but after 1.5 miles, knees & ankles warmed up and felt fine. |
| Weights (Legs & Arms) 50:00 [5] | |
| |
| Did maximum set of 10 and backed off 2 and went to exhaustion. Did all machines and felt pretty strong. |
| Core 15:00 [4] | |
| |
| Usual ball crunches. Used 10 lb weight for dips. Ended up doing about 120 total |
| Stretch & Balance 25:00 [4] | |
| |
| Did some balance wrk on the Bossus ball and then int arm and leg stretches. Legs were tight earlier in the week so did a good job. Smelled pretty bad after the full workout!! |
Thursday Jul 12 |
| Swimming 1:30:00 [3] 3.6 km (25:00 / km) | |
| rhr:45 slept:7.0 weight:147lbs |
| MTC Swim with Coach Stephanie. 10 x 50m Back/free warm up. 400m kick with fins 1000m locomotive breathe 3,5 & 7 for 50's. 5 x 200m swim on 4:30, 5 x 50m 1:10, 5 x 100m on 2:20, 2 x 50m on 1:20 PACE, 3 x 50m no breathe/ easy, 1 x 50m fast.
Slow due to pulled lower and upper back muscle from hockey Tuesday. Middle back was fine and did not slow my pace last week. Getting close to good bilateral breathing. Swam in lane 3 with usual group. Going the reverse direction was interesting as turns and heading was mirrored. |
| Note | |
| |
| Donated platelets with Canadian Blood Services. Statistics HR - 73 BP - 124/78 Weight - 147lb. HR was way high but every thing else was great! |
Tuesday Jul 10 |
| Hockey 40:00 [3] | |
| shoes: Koho 3360 |
| Drat, the pool rat forgot to get up this morning so the pool never opened and I missed my swim. Hockey game was okay on my shorter blades but the ice was crap as the goalie school chopped it up. Also 35+°C temperature was uncomfortable in hockey gear. We won the game though stick handling was tough early on. |
Monday Jul 9 |
| Aerobic (Elliptical) 25:00 [3] 1.7 mi (14:41 / mi) | |
| slept:7.5 shoes: New Balance Cross Trainers |
| Warm up for Treadmill. |
| Running (Treadmill) 30:00 [4] 2.75 mi (10:55 / mi) | |
| shoes: New Balance Cross Trainers |
| Ran on random 15/20 and at 4.5 mph. Legs felt tired after weekend but finished. Forgot to stretch after as I was meeting a friend for dinner and had tight glastros after words. |