Training Log Archive: zoolander

Great ride with Alice, Meridian, MH, and Dom. Banff Coach to Cochrane and back. Blasted the hill, which was good. Headwind out but nice tail wind on the return. Most of the ride was Z2 except for some hill efforts which might had drifted into Z4. Cochrane Hill was really good today, rode strong. Nice base ride.

C • ice cream 5

Lap around Nose Hill Park. Distance is an estimate. Took the margin route so good hill action. Felt pretty solid during the first half, leg day as lame as it was added up on the second half. Few min cool down walk included in time. 8 25 am, cool, but nice. Strong westerly wind made me fly to the east and dig to the west. Bit of off trail grassland running. All good.
Feeling good and ready for Arizona. T-4 days.

Calgary Tower stair climb with Alice. 802 steps. Ran most of it. Leg burn was intense by top so walked about 5 flights. Charity thing. Fun.

C • Sorry. 2

Leg day. Not my most intense or focused workout. Late in the day after standing looking at core all day, and eating crappy food: deep fried fish and chips and a bunch of crappy starbucks snacks. Gross.
Anyhow, sumo squats, plio stuff, balance work, calf stuff, blah blah blah. Got it done. Uninspired.

300 workout (actually 270)
100 chins, more wide grips off the start: 1930 minutes
100 bench x 135 lbs: paced off the start with sets of 10 to 40: 1230 min
70 rev band flys: green band doubled, ran out of time and had to go to a meeting, so only about 5 min here.
THE BURN WAS SO DEEP!

Nice rides today. Wind wasn't too much of a bother.

Run to and from Edworthy Park for hill session with our expanding group of Thursday night warriors. Meridian, Dominique, Alice, MH, Drew, and Jeremy.
Nice night for a run but trails pretty empty.

Hill session at Edworthy:
2 x East Hill: Getting dryer but still muddy and snowy on steeper shaded section. Ran it well at a steady tempo. Felt good. Not sure of time.
2 x West Hill: Dominque killed this one again, and that's after giving blood at 4 pm today. Ran it better for me although probably started a bit slow on it. Drew ran it hard and learned that it's longer than it looks.
2 x Road: Worked this one really hard today. Ran the second repeat at 5:13:00, which was pretty good as we pushed hard on the second incline and sustained it with a sprint finish. Meridian and Drew had a really solid sprint finish...both flying at the end.
1 x 1/2 West Hill...and just when we thought we were done we decided to do one more sprint up 1/2 the hill. Fun and fast.
Great hill day and could feel the difference of not doing legs yesterday, medial quads didn't light up as fast!

C • Half a hill? 7

Commute. Less wind on ride home, what a treat.

nice ride in, insane headwind home. At times I felt like I was barely moving. Painful!

Back and shoulder blast. single arm seated rows, chins, deadlifts x 4 sets of 12, rev. flys, cable work for shoulder in/out, up/down, and then band front raises, side raises both double and single arm.

Warm up run to intervals, felt stiff to start and didn't get much better after 30 minutes of running. Pre-interval warm-up loop where we did our warm-up routine and strides. Usual suspects out tonight but cold! Cool down run home after the session. Felt pretty good surprisingly! Have been working on breathing techniques, so far, so good.

Cold and windy session on Prince's Island. Wasn't feeling great, and hips were feeling the deadlifts from earlier today.
Anyhow, workout was 2 x 1 km (2 min rest after each km), 1 x 2 km (3 min rest). This set was done twice. The 1 km was run at 10 km pace while the 2 km leg was run at 1/2 marathon pace.
Times were:
1 km: 3:45
1 km: 3:45
2 km: 7:55
Break
1 km: 3:48
1 km: 3:41
2 km: 7:42
Last one was pretty solid as we started at 1/2 pace but ramped quickly to 10 km pace.

Another Monday, another Jazzercise class. Intense effort today, maybe tired from the weekend. Squats, lunges, press, curls, everything felt difficult today! Feeling the yoga for tonight.

commute. Savage headwind on ride home. Nice out though.

rodney yee flexibility session.