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Training Log Archive: zoolander

In the 7 days ending Jun 30, 2013:

activity # timemileskm+m
  stand up paddleboard4 5:15:00 11.34 18.25
  Cycling2 4:30:00 22.99 37.0 500
  swimming2 2:23:00 3.67(39:00) 5.9(24:14)
  walking1 2:15:00 5.9(22:52) 9.5(14:13) 1000
  running1 50:00 6.34(7:53) 10.2(4:54) 20
  Total10 15:13:00 50.24 80.85 1520

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MoTuWeThFrSaSu

Sunday Jun 30, 2013 #

2 PM

Cycling 2:30:00 [3] 37.0 km (4:03 / km) +500m 3:48 / km

mediocre ride. Felt like garbage and took 5 midway through to check out the view. Some days you have it, some days you don't.

Friday Jun 28, 2013 #

9 AM

running 50:00 [3] 10.2 km (4:54 / km) +20m 4:51 / km

Fun laps around Emerald Lake. First lap warm up with progression to 3:40 km, then slowed for the second lap and worked it into an easy cool-down. Legs felt great.
10 AM

stand up paddleboard 30:00 [3] 2.75 km (10:55 / km)

fun out and back on the board
1 PM

stand up paddleboard 2:10:00 [3] 10.6 km (12:16 / km)

fun hike to laughing falls from Takkakaw

Thursday Jun 27, 2013 #

5 PM

stand up paddleboard 1:05:00 [3] 4.9 km (13:16 / km)

sup on emerald lake. cruisy - easy

Wednesday Jun 26, 2013 #

7 AM

swimming 1:23:00 [4] 3.4 km (24:25 / km)

whew. Another hard day in the pool. Coach Karen has her beer league Orcas getting faster by the week. Pyramid today: 2:05 x 5 (100 m), 2:00 x 4 (100 m), 1:55 x 3 (100 m), 1:50 x 2 (100 m), 1:45 x 1 (100 m) and repeat up. No breaks between sets - only goal to stay on pace, so no point in racing through - only goal to maintain time. Fell off a bit on the climb back up and the 1:50 and 1:55s were a bit slower but pulled it together for the final 900 m.
Usual warm up drills and cool downs. Flutter board getting better finally.
3 PM

walking 2:15:00 [3] 9.5 km (14:13 / km) +1000m 9:19 / km

Awesome walk up Sulphur from town. 3.9 to the trailhead, 5.5 up (742 m with average grade 17%). Great views from the top!

Tuesday Jun 25, 2013 #

3 PM

stand up paddleboard 1:30:00 [3]

A few cruises around Rundle reservoir. Good wind training. Stroke really improving.

Monday Jun 24, 2013 #

7 AM

swimming 1:00:00 [4] 2.5 km (24:00 / km)

Another hard session in the pool. Arrived late so missed warm up. jumped into 2 of 5x 200 m at 1:55 100 m pace. Held it for the first km. Dropped off for the second km. Cooled down with 200 m pull, 100 m kick, 200 m easy. Zonked.
5 PM

Cycling 2:00:00 [2]

easyish spin toward Banff- hit the road block and was turned back towards Canmore. Cool riding on the 1A though - took the ride through the 3sisters parkway and then all the way through to Exshaw. Decent spin on tired legs. Looking forward to a rest day.

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