Training Log Archive: zoolander

Mt. Nemo loop. Amazing afternoon for a ride. Fall getting in full effect. Was in Ottawa most of weekend for Basil's wedding. Good times.
Left knee IT insertion started acting up about 1 hour into the ride, had to back off the effort a bit.

hams, quads, calves, and it.

intense chest, tri, and ab workout.
bench 135 x 12, 12, 12, 12, 10, 7
paddle push/pull x 3 sets (35, 60)
upward cable crosses 45 x 12, 12, 12
superset dumbell v's 10 x 12, 12, 12
bosu ball pushups 15, 12, 12, 10
overhead tri press 90 x 8, 75 x 10, 60 x 12
superset dips body weight 6, 5, 4
abs and neck on the ball

intense workout

C • Overhead Tri Press 2

Interval night: warm up run to intervals and run home. Good group out tonight: Sudden, TVP, Wes, Hastytime, Bob, Alice, Jamie, and eurorunner. Everyone went hard despite the ridiculous heat.

C • Alice 3

Intervals: ran 1, 2, 3 lap, 1, 2, 3 lap.
Ran well to 3rd lap in first batch, backed it off a bit on second lap in 2nd batch, and walked one lap of the third due to tight left calf/soleus.
Still feeling the weekend's sloth.

10 minutes of lower body stretches at home. Hit quads, hams, its, calf, soleus.

shoulders, abs, stretch

super intense back session: 50 wide grip chins, half pulls, rows, shrugs, band stretch and lower back

yesterday's itchy throat morphed into an annoying mini cold today. Nothing serious but energy levels lower than normal

interval night. Ran well. Interval 5 was a bit off, 6 was good, 7 was also good although it was really hard to pace and push myself not knowing how much time was remaining (no watch) and got smoked by Sudden on the 5th and 7th. Big group again, great to see Bob, TVP, and Super kickin' it. Interval 5 was also full contact with Super and TVP. The blasting paid off as I sent Super into the bushes. He's still probably pulling leaves from his hair.

Warm up, cool down and between interval time. Easy peasy.

weights with falbo. He had a huge chest day, I had an alright day. Went heavy. Warmed with 12x135, then 10x185, 4x205, 4x225 (with assistance last 2). Walk out push ups superset between, chest expanders (55, 65 lbs x 3 sets 12) on bench, superset 12 lb angle flys, body weight dips 3 sets x 14, 10, 10, with bosu ball push ups (12x10x10; feet and hands on ball). Overhead tri rope press 2x 65. Abs on ball.

C • Ouch! 2

great am ride. felt it from the night before. had alot of beer and only went to bed at 220 am but up for 8 am ride with Hagan. Rode faster than I planned and legs felt it a bit from yesterday's run, lack of sleep, and booze.
All good though.

awesome am run through dundas valley with sudden and tvp. calf felt really good, 80%

good run into Chedoke system, to the top of the rail trail and back. Went hard tempo most of the run. Left calf was pretty tight/sore and I couldn't put weight on it on the uphills. Perhaps a bit of a running rest is in order.

C • massage stick 8

walked 500 m cooldown and then stretched for the rest of the time. Felt nice and loose, just like Hansel's morals.

weaker than a hammer on crutches. feeling the burn from last night's intervals. strength was down across the board and muscles felt pretty spent. Did chest, tris, abs

Interval evening. Legs still a bit sore so I ran easy to Chedoke. Nice little warm-up and then ran 4 hard ones with Sudden. Legs felt great and overall intervals were pretty good. Group was large tonight with many ladies. Bob was back and looking fast. Sudden slugged 2 more and I ran those two easy and then headed out for a slow cruise home. Left calf was pretty tight after run. Might need more rest.

blasted the back, bis, and abs. Not feeling at the top of my game, but had a solid outing.

went easy on the rollers to work out some kinks in the legs. Raining today and decided not to push it after yesterday's soreness. Feels fine now.

15 min of lower body stretching after spin

usual saturday morning dundas valley loop with extra single track and no k2. supposed to meet with sudden but he must have went to chedoke. I went to Phoenix/rail trail for 8 am. Anyhow was an amazing day for a run, and although I went from still drunk (from wedding and 230 am bed time) to sober to hung-over all in one run, I ran well. IT insertion on the left knee started to twinge during the last km of the run on the gravel. Flared up again when I was playing baseball shortly afterwards (spanked an opposite field homer out of the park..go blasting!) and on the 2 km bike home, I had to spin in super easy gear b/c of sharp pain when I put the hammer down. Taking vitamin I presently. Good day to be alive.

Side note: I passed deer during the run, and even ran within 2 m of a lovely cardinal that superwes hasn't managed to kill yet.

C • where? 5

back in business. full bore chest and tricep blast with some neck and abs thrown in for good measure. enjoying the days before the gym fills with students.

riding to and from tt. Easy to tempo.

Think the stats are right, but it was the Hamilton CC Sydenham road TT. Savage hill with pretty decent grade (12%). Came third to 4:22, 4:44. Felt pretty good. Don't think I could have ridden too much faster. Great weather

light blast. blast partner forgot his shoes and got kicked out for blasting in flip flops. Anyhow, had a solid chin session and tried some new back stuff. Threw some light abs in to keep it real. Feel pretty drained from 2 hard bike days

Nemo loop with Alice, Jeff, and Colin D. Great ride. Legs were shot from the get go and only felt worse as we went along. Jeff pushed me on all the hills but cracked me on 1st line crossing Guelph line. Colin rode well.
Great ride, stiff wind.

rode to Arkell, over to Nassawayga Line 1, down to Campbellville road, over on 3 to Kelso, up and over, and back down to finish the Nemo loop. Super hot. Rode the first 50 minutes with Alice. She continued the Millgrove loop when I crossed Hwy 6. Had 3 gels, 4 bottles but felt like garbage on the final 40 min. Small cramp on the York St. bridge coming home required 30 seconds of stretching. All in all, a great ride.

swim to the island in the rain, great swim