Training Log Archive: zoolanderIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Cycling 2:28:00 [3]
Good ride with lots of climbing. Rode out to Old Guelph Road and up escarpment via 10 min long gradual climb. Then to Millgrove, across to Clappison's Corners. Then on the Nemo loop with the extra bit in the valley. Home on Waterdown to Plains road. Strong headwind for the first hour or so, then turned to a tail/cross wind. Rode Z2/Z3 most of the time with 8 x 15 sec sprints. Felt a bit sluggish for the first 30 min, but then felt pretty good. Was going to do the Chin Crit today, but bailed in favour of school work. Beauty temp and weather today.
Friday Jun 29, 2007 #
weight lifting 45:00 [3]
45 muscular minutes of chest and tris. Had to squeeze this one in before the gym closed for the long weekend. Good workout. Feeling strong again.
Thursday Jun 28, 2007 #
weight lifting 1:00:00 [3]
shoulders, back, and some bis. Felt strong today. Went up in military press to 125, up to 15 for rotator stuff, lat raise was with db 15 lbs. Chins went well, seated row okay at 135. Upper back flys were decent at 120. Bis were 60 lbs for 2 sets 21s, and then 1 set 8. 3 sets of 35 lbs hammer curls alternating.6-10 reps.
Cycling 1:30:00 [3]
mtb through rail trial, dundas valley with super wes. TVP met us near the end of it. Good ride, great weather. Good beer afterwards. Legs still feeling subpar.
Wednesday Jun 27, 2007 #
Cycling 2:00:00 [2]
easy ride tonight. strong southwesterly wind. Took some new roads. Just tried to spin it out, but had a low 70-80 cadence in the wind.
Tuesday Jun 26, 2007 #
Cycling 1:02:00 [4]
bailed after an hour at the midweek crit. rode well off the start, but the legs just weren't feeling strong today. Quads still tired from Sunday's ride I guess. Went out front a couple times, sat at the back, rode up the middle, did it all tonight. Then bailed. Dinner at Mucho Burrito...pretty good place!
Cycling warm up/down 15:00 [2]
couple laps before the race and a some riding afterwards. hot one tonight...+34 or something
Monday Jun 25, 2007 #
weight lifting 45:00 [3]
hit the chest and tris. Good tris, bad chest. Losing power.
Sunday Jun 24, 2007 #
Cycling (MAP workout) 3:00:00 [3]
3 hour road ride. Headed out to Badnoch and did the MAP workout, with each interval at my max Z5.
1 min Z5, 2 min Z2, 1.5 min Z5, 2 min Z2, 2 min Z5, 2 min Z2, 1.5 min Z5, 2 min Z2, 1 min Z5. 10 min Z2 and repeat. Felt pretty good and rode a rolling course with some gradual climbs, decents, and flats. Good route for this ride. Cross/headwind on way out was nice to ride back with for the most part. Felt pretty strong. Was moi moi hot out.
1 min Z5, 2 min Z2, 1.5 min Z5, 2 min Z2, 2 min Z5, 2 min Z2, 1.5 min Z5, 2 min Z2, 1 min Z5. 10 min Z2 and repeat. Felt pretty good and rode a rolling course with some gradual climbs, decents, and flats. Good route for this ride. Cross/headwind on way out was nice to ride back with for the most part. Felt pretty strong. Was moi moi hot out.
weight lifting 1:00:00 [3]
shoulders and biceps.
Hit the shoulders today. Left shoulder was feeling rough, but it's back on track now. Worked the arms hard too.
Hit the shoulders today. Left shoulder was feeling rough, but it's back on track now. Worked the arms hard too.
Saturday Jun 23, 2007 #
Cycling (road cruise) 2:00:00 [2]
cruised with Ally for the first 40 min then did the rest of the Nemo loop solo. Great ride, 0 wind. Climbed well, felt good on the flats. Z2 most of it although there was Z3/Z4 climbs for sure.
Friday Jun 22, 2007 #
Note
Rest day. Commute to school was the extent of it.
Thursday Jun 21, 2007 #
running (chedoke) 1:10:00 [2]
nice evening cruise with ally. went up Chedoke rail trail and hit the single track at the top. Great weather.
Wednesday Jun 20, 2007 #
Cycling 1:00:00 [2]
zone 2 portion of the morning ride
Cycling 45:00 [4]
zone 4 portion of the ride. Intense ride this morning. Strong headwind on way out turned into a great tail wind on the way back. Mt. Nemo/Brittania loop.
Cycling 45:00 [2]
Nice after baseball cruise with Ally along the river front trails. Wind still honkin' so I just sat on her wheel.
Tuesday Jun 19, 2007 #
weight lifting 50:00 [2]
pseudo blast today. Worked most of the day on manuscript two. Happy to say I just finished the abstract and it's good to go...to the boss for the red pen. Workout was alright at Ally's gym. No A/C so it was brutally hot. Did chest and back. No abs.
Monday Jun 18, 2007 #
weight lifting (abs) 10:00 [3]
little ab workout at home. day off training.
Sunday Jun 17, 2007 #
Cycling race (lake to lake) 1:56:00 [3] 50.0 km (2:19 / km) +100m 2:18 / km
Good race, super hot though. Got totally blasted in the first 20 minute field section but made up time and motored for the final hour. Great race as always but the poorly marked DH behind Brock allowed people to cheat and cut the course. I was fortunate to see the first batch of cheaters and catch them, but it blew the group I was riding with up and I ended up racing the last 40 minutes on my own...definitely slower than if my 3 man group had stayed together.
Cycling warm up/down (lake to lake) 30:00 [2]
25 min warm up and 5 minute cool down after race.
Saturday Jun 16, 2007 #
Cycling 2:28:00 [3] 80.0 km (1:51 / km)
Hamilton to Niagara ride. Kept it zone 2 most of the time.
Thursday Jun 14, 2007 #
Cycling 2:05:00 [2]
Easy Z2 ride with a bit of Z3 on hills. Strong West wind.
running 1:10:00 [3]
run with tvp, jeff, and greta through sulphur. Good times, great weather.
Note
baseball tonight. Victory, sweet, sweet, victory.
Wednesday Jun 13, 2007 #
weight lifting 1:10:00 [3]
Weights: Chest, back and abs. 185x4 bench, 135x4 incline, dips, 165x3 pec dec, wide grip and close grip chinsx4, hammer pull 205x3, rev fly 120x3, incline and ball abs
Note
bball victory.
Tuesday Jun 12, 2007 #
Cycling 24:28 [5] 15.0 km (1:38 / km) +20m 1:37 / km
Great night for a TT. Road the White Swan course run by the Hamilton CC. Warm, medium wind. Felt a bit burned still from the race on Sunday but put in my fastest ride yet. Need to get some aerobars on the bike and drop more time. Will be happy if I'm in the low 23's by the end of the season.
Cycling warm up/down 1:00:00 [2]
cruise to warm up and and longer one for cool down.
Monday Jun 11, 2007 #
weight lifting 1:10:00 [3]
blasted shoulders, bis and tris. Had a hard time walking on my hands afterwards so I had to walk on my feet like a normal baboon.
Sunday Jun 10, 2007 #
Event: Adventure Attic Canoe Race
Cycling race 1:45:00 [5]
Good race. Positioned myself well in the final S curve. Was gobbled up on the sprint. Felt good for most of it. Legs started cramping 3 laps from the finish and final lap they were b-rutal.
C • tums 6
Saturday Jun 9, 2007 #
Cycling 1:40:00 [3]
Pre race ride. 2 Z4 pickups in there. Good cruise. Felt strong. Ally rode with me for the first bit.
Thursday Jun 7, 2007 #
Cycling 1:50:00 [2]
felt rough today. rode with ally for the first 45 min, the went off for intervals. Great night for a ride, and legs started to feel better as the ride went on.
Cycling (intervals) 20:00 [4]
4x5 min z4 intervals. Rode hard, legs burned. Got'em done. Mix of up, down, and flat.
Wednesday Jun 6, 2007 #
weight lifting 55:00 [3]
blasted chest, back and some bis.
Note
baseball 1:30
Tuesday Jun 5, 2007 #
Cycling 2:15:00 [3]
zone 2 cruise through nemo area. Serious winds today. cold.
Cycling 13:00 [4]
6x2 min hill climbs with 4-5 min breaks between. Did one 3 min.
Note
baseball 1:30
Sunday Jun 3, 2007 #
Cycling warm up/down 20:00 [3]
warm-up on roads for the race
Cycling race (Ocup 3) 50:00 [5]
2 laps of 4 completed. Had a mechanical midway through the second lap that left me with 3 gears, all in the small rear sprocket. Bummer. Bailed at the end of the second at the timing booth. Started well, then felt it early in the first lap. Improved through the lap and started feeling really good early into the second lap. Course was in amazing shape.
Saturday Jun 2, 2007 #
Cycling 1:15:00 [3]
MTB loops at boler to pre-ride the ocup course.
Trails in great shape even after the heavy downpour. Rode with greg and michelle for one lap. Did 2 laps. Felt good.
Trails in great shape even after the heavy downpour. Rode with greg and michelle for one lap. Did 2 laps. Felt good.
Friday Jun 1, 2007 #
weight lifting 40:00 [3]
1 hour workout in 40 min. Shoulder blast then tris and bis. Military press, rotator cables (side and up), lat raise cable. Overhead tripress cable, bar pressdown cable, db hammer curls, cable bar curl (1 set).
Abs at home later
Abs at home later
walking (search for the glasses) 35:00 [3]
Ally and I went to Waterdown trails to see if we could find my glasses, as they fell out while riding yesterday. Amazingly Ally found them after about 20 minutes. Great luck. Sushi afterwards.