Training Log Archive: zoolanderIn the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
Note
just finished a 12 hour halo marathon with hansel, broken up by 6 hours of sleep of course. How disgusting that I managed to overide my original plan of getting to leanimal's early to skate ski at hardwood.
running 35:00 [4]
chuck norris orillia fun session for jerks. Paired with Phatty. Rocked the course, got a few wrong and didn't catch on to the cat theme until late in the game. No worries. Blasted through it. Good times as usual.
running 35:00 [4]
chuck norris orillia fun session for jerks. Paired with Phatty. Rocked the course, got a few wrong and didn't catch on to the cat theme until late in the game. No worries. Blasted through it. Good times as usual.
Thursday Dec 27, 2007 #
running 30:00 [2]
easy run today on the roads in Niagar, snowing, but good run with Alice.
Note
Planning on running the rally loop tonight at 5 pm with TVP. Sudden, Super, Meridian, and Hammer. This is your invitation. Be there.
running 45:00 [3]
rally loop x 1.5 with tvp. snowy, challenging. I felt fat and he was tired of shopping for shoes.
Monday Dec 24, 2007 #
snow shoeing 1:10:00 [3]
snowshoe run through boler with Pete. Solid run, good snow for it.
Sunday Dec 23, 2007 #
BLASTING 1:15:00 [3]
15 minutes on the recumbant to warm up. Legs day, so...endurance leg press, hack squat, single leg quad extensions, ham curls on ball, calf press. Shoulders: rotator, rotator flip ups, side raises, dumbell press.
Core: wood cutters.
Core: wood cutters.
Saturday Dec 22, 2007 #
running 2:00:00 [3]
AM run with Sudden, Greta, Bender and TVP. Snow covered trails. Great run, not especially cold. Ran K2. Kept the pace a bit slower today b/c of the run to follow with Hansel.
running 1:15:00 [3]
Met Hansel at the Waterdown Bruce Trail off snake road. Ran the North trail. It was awesome. I was pretty tired, but survived. Nailed the rope swing this time...so did Hansel. Deep snow on much of the trail and some serious climbing in and out of the valley. Hansel was kind not to put the hammer down to finish me off.
Friday Dec 21, 2007 #
BLASTING 1:00:00 [3]
Last blast at the Mac gym. Hit back and core. Good chin-up workout with a close grip today. Did the usual back exercises, some rotator cuff, and core stuff.
Thursday Dec 20, 2007 #
Skate Skiing (double poling) 45:00 [3]
Skated the rail trail with Hammer. Not bad, there was a decent track to stay in so it was double poling on the rail trail. Solid workout on the way up, fun coming back down the escarpment. No crashes. Upper body a bit sore from yesterday's workout.
Wednesday Dec 19, 2007 #
BLASTING 1:15:00 [3]
Blasting with Hammer. Endurance chest day. 100 reps x 135 bench. 25, 16, 12, 12, 12, 9, ...; 50 x 10 reps x 3 sets; paddle excercise 60/75 lbs pull 45 push x 3 sets; superset with 7.5 lb db standing flys; Pec Dec 150 x 12; 165 x 7; Rotator cuff excercises with cable; Core cables (wood choppers, twists, and 2 planks).
Solid workout. Feel totally drained.
Solid workout. Feel totally drained.
Tuesday Dec 18, 2007 #
running warm up/down 35:00 [3]
pre/post interval warm up cool down. Cool down was a tough slog uphill at the end of the workout through knee deep snow.
running intervals 36:00 [5]
Blew up big time. Hans dominated me and TVP and even Greta a bit. Deep snow running on the GC. 45 on, 15 rest. sets of 10 with 3 min break between sets. 3 sets.
First 12/13 sets I ran well. Last 17 were death. Felt like I was going to pass out multiple times.
First 12/13 sets I ran well. Last 17 were death. Felt like I was going to pass out multiple times.
Monday Dec 17, 2007 #
Note
Fogel from Superbad is a dead ringer for Hammer. Do a google search for Fogel...you'll see what I mean.
BLASTING 45:00 [3]
blasted the shoulders. Good strong shoulder day: military press x 4 sets, cables: front raise, side raise, rotator side and forward; shrugs 3 sets
Hit the abs on the ball.
Hit the abs on the ball.
Sunday Dec 16, 2007 #
Note
exciting morning of watching the weather network and shovelling. Planning snow shoeing for this afternoon.
snow shoeing 1:30:00 [3]
Nice trek downtown and then on the bruce trail. Slice was the catalyst for the adventure. Good times followed by Superbad...I am McLovin'
Note
40+ minutes of shovelling today. Ergonomic shovels are a pain.
Saturday Dec 15, 2007 #
running 1:50:00 [2]
great snowy slippery am run with tvp and greta. Ran the usual loop through dundas valley. Cold, but nice. Injured knee felt good, but right one felt funny near the end.
BLASTING 1:00:00 [3]
good day in the gym. Full back work out with many exercises, hard core workout with cables and old school crunches, and some calves for kicks.
Wednesday Dec 12, 2007 #
BLASTING 40:00 [3]
chest blast quick. 100 bench reps 16 minutes. incline dbs, dips, pec dec, and tri press single arm. quick and dirty.
Tuesday Dec 11, 2007 #
Note
(injured)
knee about 70%, will be at TNT tonight, and might break a light jog out.
running 1:05:00 [3]
Interval night at Chedoke with Alice, TVP+Greta and Sudden. Wet snow but the rain stopped and there was 0 wind, which made for a nice night. L knee feeling much better and I ran at 60%. Limped a bit b/c I could still feel the bruise and didn't want to open the cut up, but ran a shortened loop. Was good to be out again.
Monday Dec 10, 2007 #
BLASTING 45:00 [3]
stiff neck today...probably from sleeping. More of a nuisance when working back today...mainly during chins. Workout was good. blased the back with 55 wide grip chins, seated cable row heavy 5 sets, rev. flys cable cross style, cable shoulder roll backs, rev. flys on pec dec machine, then abs with cable: wood cutters and twists. Solid oblique blasting.
Saturday Dec 8, 2007 #
BLASTING 50:00 [3]
heavy chest blast with a bit of core: wood cutters.
Thursday Dec 6, 2007 #
BLASTING 45:00 [3]
Awesome day in the blastzone. Hit the shoulders and core hard.
5 sets of military, then cable suite of: alternating front raises with rotator, alternating side raises with rotator flip ups; reverse flys 3x10-12x135; shrugs 3x12-15x90
Core blasting was intense. Used cables and did standing oblique crunches, then some great twisters with the cable (standing in a forward stance, single grip cable with both hands holding it, and rotate upper body and shoulders away from cable so the torso twists...really solid).
Finished with a suite of regular crunchers and leg lifts/scissors.
5 sets of military, then cable suite of: alternating front raises with rotator, alternating side raises with rotator flip ups; reverse flys 3x10-12x135; shrugs 3x12-15x90
Core blasting was intense. Used cables and did standing oblique crunches, then some great twisters with the cable (standing in a forward stance, single grip cable with both hands holding it, and rotate upper body and shoulders away from cable so the torso twists...really solid).
Finished with a suite of regular crunchers and leg lifts/scissors.
Tuesday Dec 4, 2007 #
BLASTING 50:00 [3]
Back day. 2 back circuits with a bit of abs thrown in at the end for good measure. 5 min break between circuits.
C1x5: wide grip chins, rev. pushups (2 grips), rev flys with band, lower back on ball (single and double leg extensions).
C2x4: cable shoulder blade row-backs, seated row, straight arm bar press down (like tri cable press but with a wide bar...squeeze the lats)
Abs: on mat
C1x5: wide grip chins, rev. pushups (2 grips), rev flys with band, lower back on ball (single and double leg extensions).
C2x4: cable shoulder blade row-backs, seated row, straight arm bar press down (like tri cable press but with a wide bar...squeeze the lats)
Abs: on mat
Note
Went with Alice to training. She ran several intervals. I walked around the course while they trained. TVP, Alice, Jamie, and Greta ran. Greta enjoyed being carried oddly enough. Knee stiff but useable.
Monday Dec 3, 2007 #
BLASTING 40:00 [3]
weak blasting session. Felt the pump, but the strength wasn't there. Bench, incline db press, pec dec, dips, overhead rope press, normal rope press-downs. 5 min of abs or so afterwards.
Sunday Dec 2, 2007 #
running 1:00:00 [3]
Ran the waterdown trails today with Colin. Lots of snow and the trails were tremendous. Must do it again...after the stiches from my fall in the river come out.
Note: cancel leg blasting session for this afternoon.
Note: I may not be running on Tuesday.
Note: cancel leg blasting session for this afternoon.
Note: I may not be running on Tuesday.
Note
(injured)
knee swolen but sutures doing the trick and my knees will be ready for modelling in no time. Wait a minute, that doesn't sound right...
Saturday Dec 1, 2007 #
running 1:50:00 [3]
ran with coach, tvp and greta through the dv this am. Great morning. Not too cold. was overdressed and was bloody hot for the first 30 min, but then got in a groove. legs felt a bit tired on hills but no biggie. tvp ran like a stallion. greta is slimming down nicely.