Training Log Archive: AngrySeagullIn the 7 days ending Aug 6, 2012:
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Monday Aug 6, 2012 #
Stretching 16:00 [0]
Post run stretch.
8 PM
Barefoot Running 30:00 [4] 5.78 km (5:11 / km)
shoes: Vibram KOS
Didn't want to be out for too long tonight, so I went back to my old standby of sprint:steady intervals. 5 min WU, 8 x 30s sprint-2:30 steady. Sprint pace was 3:30-3:55, steady pace was 5:00-6:00. Tight and sore left quad from the start; stretching needed.
Sunday Aug 5, 2012 #
Event: The Muskoka Grind
2 PM
Mountain Biking (Road-Trail) 1:22:26 [3] 21.83 km (15.9 kph)
shoes: Yellow Devinci MTB
Up CR-14 escarpment, over to Kelso, lots of trails including tube park switchbacks, snakes & ladders, and back up.
Saturday Aug 4, 2012 #
8 PM
Barefoot Running (Hills w/pack) 43:15 [3] 6.5 km (6:39 / km)
shoes: Vibram KOS
Warm-up around Bell loop, up and down zig-zags around Commercial/Laurier hill, steady run through park w/milder zig-zags, then 6x up-down hills on sledding hill on 1:15 interval (1:00min run/15s rest).
10 PM
Yoga (Yoga for Runners) 30:00 [1]
30 min of Yoga for Runners DVD. Great strengthening and stretching.
Friday Aug 3, 2012 #
Paddling (Kayakercize) 1:21:00 [3] 5.3 km (15:17 / km)
Teaching Friday Kayakercize class for MJ. Class went out in Tsunamis.
We focused on strengthening drills from bridge to bumper boats, dragging small pylons then grocery bags behind the boats.
We focused on strengthening drills from bridge to bumper boats, dragging small pylons then grocery bags behind the boats.
2 PM
Bike (Road-Trail) 1:15:19 [3] 19.0 km (15.1 kph)
shoes: Yellow Devinci MTB
Ride with MiloRunner in the mid-afternoon heat. Rode up escarpment on CR-14 and over to Kelso; hit the trails for a while and bombed the hill back before picking up Owen early from day care for his birthday.
Wednesday Aug 1, 2012 #
9 AM
Barefoot Running (Beach) 6:00 [3] 1.0 km (6:00 / km)
Times and distances estimated. Took part in the morning "Lifeguard Triathlon" that my beach lifeguards were doing. Two laps of beach and v-ball courts, ~150m swim, 500m paddleboard.
Swimming (Swim & Paddleboard) 8:00 [3]