Training Log Archive: zoolanderIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
BLASTING 55:00 [3]
Big chest day again. 225 x 1 (feeling tired from weekend), and then worked my way down to 65 lbs x 50 reps. Chest not feeling too bad afterwards.
Cycling 35:00 [3]
commute
Sunday Aug 30, 2009 #
running 1:48:00 [3] 21.0 km (5:09 / km) +40m 5:06 / km
Run from Eau Claire to Shouldice and back on the pathway system. Great morning for a run with the groupo. Ran some trail on the way back. Watched a women's race finish in Shouldice for 18 min (deducted from running time). Fun times. Should have got Alice out of bed for that one!
Cycling 3:20:00 [3] 40.0 km (5:00 / km) +1000m 4:27 / km
I am the walking dead right now. Rode with Nick, who is already fitter and faster than me so it was a painful afternoon. High point was testing out the new ride, which was sweet. Have to get used to climbing with a full suspension but downhilling and cruising the flowy stuff was incroyable. We rode from Dawson Creek to the Jumping Pound entry point, climbed the ridge to over 7,000 ft., descended towards Cox Hill, and did it again. Great scenery and stellar weather, although I was sweating like a stuck pig! Cleaned a lot of technical stuff and suffered up the monster climbs spinning my granny gear like a 5 year old. I'm going to eat some hamburgers now.
Saturday Aug 29, 2009 #
running 45:00 [3] 9.2 km (4:53 / km)
Quick run to crowchild and back on south side to edworthy. Nice day. Felt good. Pushed the southside.
Friday Aug 28, 2009 #
Cycling 35:00 [3]
commute
Thursday Aug 27, 2009 #
BLASTING 1:00:00 [4]
Tough day in the gym. Chins started with 40 lbs and then went down by 5 lbs each set to body weight. Next was 150 lbs on the lat pull down and we worked our way to 50 reps at 75 lbs, then seated cable row from 150 to 50 reps at 90 lbs. Great back day.
Wednesday Aug 26, 2009 #
running 45:00 [3] 10.0 km (4:30 / km)
Nice 10 km from home to 10th street and back. Felt mechanical at the beginning but worked it out within a few km. Ran a few km with Dom who met me on the trail. Thought about form. Worked at a lower tempo effort. Still no bike yet...brutal. Apparently it's in Calgary but no delivery attempt yet. Stupid CANPAR!
Cycling 35:00 [3]
commute
Tuesday Aug 25, 2009 #
running 58:00 [2] 10.0 km (5:48 / km) +100m 5:31 / km
Warm up run to and at training tonight along the Douglas Fir trail. Warm night, lots of people out. Good to see.
running 30:00 [4] 6.0 km (5:00 / km) +100m 4:37 / km
Picked up the pace for the run back to the start line. Ran steady for the first few, then upped the tempo and added some surges. Once in the single track I opened it up in surges to get some space, and then survived the hills without redlining too badly. Excellent running tonight. Felt pretty good. Pecs still feel yesterday's workout.
Monday Aug 24, 2009 #
Cycling 35:00 [3]
commute. could barely ride home after my chest workout tonight.
BLASTING 1:00:00 [4]
225 x 2, and then worked my way down to 55 lbs and 50 reps on the bench. Lots of sets. Intense as usual. I was dead. My chest just started to spasm...it's 1230 am.
Saturday Aug 22, 2009 #
running 55:00 [3]
Trail run on the bruce trail behind Ally's house. Caught in thunderstorm right before the garden wedding. Returned and helped fix the flower archway that blew over in the storm. A little bit of macguivering saved the day.
Friday Aug 21, 2009 #
running 1:40:00 [3]
Early morning run with Kate and Turbo through the wet trails around Websters. It was still dark out at 5 am, what's with that? Great run around the old hood. Stream was flowing today! Great breakfast at Turbo's afterwards.
Thursday Aug 20, 2009 #
running 18:48 [3] 5.0 km (3:46 / km)
5 km on the track this afternoon. Painful. Strong wind down the straight. Helpful in one direction, difficult in the other. Tried for 1:25 400s. Started a bit fast, and on lap 7 cracked and dropped to 1:34 400s with an ugly 1:38 in there too. Solo run with Janice to cheer me on, which was appreciated!
Good run with lots of room to improve. Time to catch a plane now!
Good run with lots of room to improve. Time to catch a plane now!
Wednesday Aug 19, 2009 #
Cycling 40:00 [3]
Cruiser commute.
Cycling 1:40:00 [3]
Nice ride with Dom along Springbank route tonight. Two loops, good climbs. Rode big ring and avg. speed 34 km/hr tonight.
Tuesday Aug 18, 2009 #
Cycling 50:00 [3]
commute plus ride to and from running at Bowness
running 55:00 [3] +50m
Should have felt like a 2 - 3 but felt more like a 3-4 most of the time. Probably tired from yesterday's blast. Straightening arms still hurts...in a good way though. Ran the sideshow trails, got stung by a yellowjacket that stuck to my sock for a minute or so until I realized that that discomfort was me being stung. Everything just felt heavy today. Beautiful night for a run though.
Monday Aug 17, 2009 #
BLASTING 50:00 [3]
Hardcore back session with core excercises at the end. Chins (body weight wide grip plus 35 lbs, 30, 25, 20, 15, 10, 5, and body weight) averaged around 4-7. Followed with lat-pull down 150, 135 ... until we rep'd 70 lbs 50 xs.
50 lbs bent over barbell rows. 3 x 10. Felt super hard.
Core on ball, plank, froggies, weight handoff.
Arms are falling off at the shoulders now.
50 lbs bent over barbell rows. 3 x 10. Felt super hard.
Core on ball, plank, froggies, weight handoff.
Arms are falling off at the shoulders now.
Cycling 35:00 [3]
commute
running 52:39 [3] 11.4 km (4:37 / km) +10m 4:36 / km
First 7.5 km at tempo and just under 31 minutes, and the rest was a cruiser. Route from home was through edworthy and to 14th on the south side, then back on the north. cramping up. weird. legs arms and hands still cramping. Perhaps from the tough weight workout today. Better eat some chips.
Sunday Aug 16, 2009 #
Cycling 2:15:00 [3]
Awesome mtb ride in Canmore at the Nordic centre with Dom. Trails in good shape despite sporadic showers during the past few days. Even got some sunshine for the ride today. Rode all tempos today and climbed a lot!
Saturday Aug 15, 2009 #
Cycling 1:30:00 [3]
Canmore Highline and Nordic centre ride with Mike today. Felt good to be out but the climb up Highline was savage and I was toasted pretty good by it. Fun ride, trails in good shape. Looking forward to Sunday's ride.
Friday Aug 14, 2009 #
Note
rest day. chest sore, legs tired. ready for a movie.
Thursday Aug 13, 2009 #
BLASTING 1:00:00 [4]
Heavy chest workout. 225 x 2, 205 x 3, 185 x 5, ... 55 x 51 with Brad. Then wobble board pushups after. Had nothing left. Did some light core...should be spending more time on it. Bad me.
Cycling 35:00 [3]
commuting in the rain.
running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Mile repeat night. Warm up on road course in the rain.
running intervals 36:44 [4] 6.0 mi (6:07 / mi) +10m 6:05 / mi
Solid workout tonight on and off the track. 3 x 1 mile with 60 - 90 secs recovery between, then 3 more with only 90 secs rest. Felt pretty good throughout and ran my fastest one last. Legs feeling good despite the heavy workout the past few days.
6:25, 6:05, 6:07, 6:03, 6:04, 6:00
6:25, 6:05, 6:07, 6:03, 6:04, 6:00
Wednesday Aug 12, 2009 #
Cycling 2:00:00 [3]
Ride to and around Nose Hill with Alice. Great evening to be out. Legs felt okay.
Cycling 35:00 [3]
commuting.
BLASTING 1:05:00 [3]
Leg blast with Brad. Hit shoulders too. Solid leg workout and legs were tired afterwards.
Tuesday Aug 11, 2009 #
Cycling 35:00 [3]
nice day for commuting
running 1:15:00 [4]
15 km or so in tonight's workout. Glenmore Landing out ~ 4 - 5 km at a lower tempo pace. Regrouped and began the real workout, which was the loop around the reservoir back to the start at upper tempo...our goal marathon pace, or my 10 km pace more like it since I was running with Nick, who was flying tonight. Great workout, and huge group tonight!
Monday Aug 10, 2009 #
Cycling 35:00 [3]
commute. great riding conditions.
BLASTING 40:00 [3]
chest and back after work. bench, chins, incline dbs, band rev. flys, dips, seated row, back extensions. spent.
Sunday Aug 9, 2009 #
Cycling 3:00:00 [3] 25.0 km (7:12 / km) +800m 6:12 / km
Great ride with Alice, Dom, and MH. Suphur Springs to Moose Mtn. Road, climbed to the gas plant and checked out the view. Returned via Moose Packer (awesome) and Tom Snow. Tom Snow super wet but lots of fun. Bikes are cleaned and ready for next adventure.
Note
Great riding this weekend. Muddy but lots of fun. The hardtail was ripping! Best part was that I put the old Ritchey Mad Max rear tire on the bike. It climbed like an animal and shed mud great. What luck that I still kept a 14 year old mtb tire!
No crashes, no soreness from training.
No crashes, no soreness from training.
Saturday Aug 8, 2009 #
Cycling 5:00:00 [3] 22.0 km (13:38 / km) +1500m 10:10 / km
Mudfest hike-a-bike. National take your bike for a walk day. We rode Volcano Ridge loop which had some stellar climbs, but some super mud sections that made it a huge hike-a-bike, and really slow going for Alice and MH. Probably about 10 stream crossings. The climb at the start of Volcano is awesome though. Huge elevation gain, steep, technical, but rideable. I loved it and loved the view! Would love to rip it on a dry day.
running 38:00 [3] 8.0 km (4:45 / km)
Tempo 8 km this morning. Ran home to 14th, crossed, and crossed again at the Cchild bridge to complete the loop. Felt okay, but still kind of mechanical and lacked fluidity. Right IT band sore at insertion after run. Vitamin I killed the pain for good.
Thursday Aug 6, 2009 #
running 30:00 [2] 6.3 km (4:46 / km)
Jog into downtown for intervals from home. Felt stiff in the ankle and knee to start but warmed up and felt goooooood and ready for the session.
running warm up/down 10:00 [3] 2.0 km (5:00 / km)
warm up with group at Eau Claire
running intervals 13:40 [3] 4.0 km (3:25 / km)
4 x 400 90 min rest btwn and then 3 min at the end of the set
3 x 400
3 x 400
Goal pace for 1st and 2nd set was 1:25, came in between 1:23 and 1:25 each.
Last set was faster, with the tempo ratcheting up to the final interval at 1:11. Sprinting really by the last 100 m.
3 x 400
3 x 400
Goal pace for 1st and 2nd set was 1:25, came in between 1:23 and 1:25 each.
Last set was faster, with the tempo ratcheting up to the final interval at 1:11. Sprinting really by the last 100 m.
Wednesday Aug 5, 2009 #
BLASTING 55:00 [3]
Legs and shoulders. Legs felt pretty good after last nights tough hill workout. Shoulders were the strongest they've been in a while. yay me.
Cycling 1:20:00 [3]
Quick spin with Nick. Had to really pump myself up for this one. It was cold and rainy...so that required extra activation energy to get out the door. Great ride, although I took it slow (maybe I took it normal since Nick is so fast). Happy to have toughed it out!
Tuesday Aug 4, 2009 #
running hills 1:14:00 [3]
Nice run with the group through Fish Creek Park in the rain and mud, kind of like being at TNT...just harder! ha ha.
Mid-intensity runs with hard efforts on the hills. 8 hills in total and all were run at or near maximum intensity. Felt pretty strong on most, and some even found the extra gear to crest with. Legs felt good.
Mid-intensity runs with hard efforts on the hills. 8 hills in total and all were run at or near maximum intensity. Felt pretty strong on most, and some even found the extra gear to crest with. Legs felt good.
Monday Aug 3, 2009 #
Yoga 30:00 [2]
Felt like junk this morning, feeling good now. Yoga was solid but R-hamstring feeling like it could go any day...not good.
Sunday Aug 2, 2009 #
running long 1:44:30 [3] 22.0 km (4:45 / km) +30m 4:43 / km
Died on the run this morning. Went out feeling about the same as yesterday. Not bad, just not great. First 8 km was at 1/2 marathon goal pace + 45 secs, so I was shooting for 445's, which I think I hit pretty well. From 8 -15 km I started doing 1 km at 4 min, and the next at 445. Was going okay until mid way through the 15th km, when I kind of hit the wall. The next few kms were a struggle but I survived them and then I was able to run the final 1.5 kms with some form again. Probably a good reminder to bring water and a gel on the next run and not go without eating.
Saturday Aug 1, 2009 #
running 51:40 [3] 11.0 km (4:42 / km) +15m 4:40 / km
Okay cruiser this AM. Calves were really tight. Felt alright, but not a lot of pep in my step. Not sure why considering that yesterday was a true rest day.