Training Log Archive: C-BassIn the 7 days ending May 16, 2009:
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Saturday May 16, 2009 #
Run 1:59:43 [3] 20.1 km (5:57 / km)
ahr:141 max:164
Run from Skaha Marina down towards OK Falls 10 km and then turned around. Nice course with nice rolling hills. At 17 km did a 1 km tempo at 5 min/km pace and then 2 km cool down. Little cooler today but felt good. Little GI distress at the end of the run.
Swim 1:00:00 [3] 2.0 km (30:00 / km)
Great indoor swim. Not too sure on the distance but really nice swim. Did lots of tri drills including drafting 3 abroad in each lane. This was the best session so far of this training camp!
Friday May 15, 2009 #
Road Biking 4:54:16 [3] 124.75 km (2:22 / km)
Day #1 of Training Camp: met the group in Penticton and then some of us drove to Okanagan Falls to start the ride. The first part is quite nice and flat. After Osoyoos the climbing begins up Richter Pass and then the rolling hills. Nice to accomplish the ride but sure having major shoulder and neck programs. Also made me realize that the longer the ride the more mechanical difficulties. Had frustrating bike issues today: notice prior to the ride that the tire was damaged and had to ride to the Bike Barn for a quick change. Then got a flat. Then lost my chain (it was wrapped around my pedal twice!). Also fell off my bike on a climb when i got passed and then road into gravel and couldn't clip out. Guess this is why you do the long training rides. Then you learn how to deal with these things! Total running time including rest was probably 5:30 or more.
Thursday May 14, 2009 #
Yoga 25:00 [3]
Energy Yoga prior to our journey for the weekend training camp in Penticton.
Wednesday May 13, 2009 #
Run 32:12 [3] 4.5 km (7:09 / km)
shoes: Adistar Ride
Slow run today with lots of stops. Glad to have the dog today, mean't i had a reason to stop!
Tuesday May 12, 2009 #
Swim 1:10:00 [3] 2.75 km (25:27 / km)
Warmup: 4 x 200 m; 50 m drill, 50 m swim, 50 m kick, 50 m pull
- odds: free, even: breast
Kick Set: 14 x 50 m on 1:30
- odds: free, even: choice (not free), hard every 4th kick
850 m free time trial: did in 15 min something
Cooldown: 3 x 100 m: 100 m kick, 100 m pull, 100 m swim
- odds: free, even: breast
Kick Set: 14 x 50 m on 1:30
- odds: free, even: choice (not free), hard every 4th kick
850 m free time trial: did in 15 min something
Cooldown: 3 x 100 m: 100 m kick, 100 m pull, 100 m swim
Strength Training 15:00 [3]
Short core session. Haven't been good at doing this lately!
Monday May 11, 2009 #
Road Biking 1:25:00 [3] 35.45 km (2:24 / km)
Ride in the rain. First went up the Eastern access hill to warmup. Then out and back on airport way. Threw in 3 tabatas and blah boy did they hurt!!!
Sunday May 10, 2009 #
Run 1:07:32 [3] 9.82 km (6:53 / km)
shoes: Adistar Ride
Run in the coules in Lethbridge with my parents and Bart. What a beautiful place to run and good company.