Training Log Archive: gandersonIn the 31 days ending May 31, 2009:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Saturday May 30, 2009 #
cycling 25:00 [3]
slept:7.0 weight:172lbs
spin session on the bike at work. they finally got it repaired. did some cadence work for the first 15 mins or so, then finished up with some resistance/hill work, tightened the tension remained seated for 30 secs, then increased the tension and did 30 secs standing. did 4 sets. tomorrow is definitely rest day as going to ottawa with kids for show.
back and biceps 30:00 [2]
core work, push ups, bosu exercises, 3 sets of 5 chin ups. and finished with some abs.
i injured my left shoulder back in early May when we were putting together the deck sun shade. it was pretty tender for a few days after and their is still slight strain in the muscles after the two core workouts this week.
i injured my left shoulder back in early May when we were putting together the deck sun shade. it was pretty tender for a few days after and their is still slight strain in the muscles after the two core workouts this week.
Friday May 29, 2009 #
cycling hills 1:57:00 [4] 55.0 km (2:08 / km) +4000m 1:34 / km
ahr:130 rhr:50 slept:7.5 weight:172lbs
very foggy and dark this morning. had intentions of doing the bath rd millhaven route. changed it due to weather. so i went thru town to westbrook. smith rd. mud lake rd. unity to cole hill. then two circuits of burbrook rd. then home from sunnyside rd to sydenham rd. totalled 50 km. was foggy for most of the ride, but very light traffic on this route. did a little of everything on this ride. i time trialed on mud lake to hwy 38 and maintained an average speed i think around 35 km/h for abut 5 km. i managed 8 good climbs today and then the upward part of sydenham rd back into town. legs are feeling it now (900 am) and after the 2 indoor sessions and then today, may just spin on the bike at work during my lunch to do a recovery ride and some core work too.
Thursday May 28, 2009 #
cycling intervals 54:00 [3]
ahr:128 max:140 rhr:48 slept:9.0 weight:173lbs
i went to bed early last night. i was down to one kid and it was awesome. madeleine went to bed early and i followed right behind her. i had intentions of riding outside, however the weather was not only brutal, but mel worked till midenight and mad was stirring in bed around 5am when i woke up. so i went back to bed, got mad back to bed and slept in till after 7am. did good session on trainer, did two 7 mins fairly had tempo time trial runs, with 5 mins spinning rest trying to keep the cadence high. then finished up with 5 mins sitting and standing intervals in 53 X 12 and 53 x 15. i readjusted the seat last night and whateve i did seemed to ease the strain in my knee as i did a hard ride and the only discomfort was i think the left over strain from yesterdays spin. the seat was a little high and my knee wasn't aligned well with the ball of my foot. feels good now.
Wednesday May 27, 2009 #
cycling tempo 30:00 [2]
ahr:122 rhr:48 slept:8.0 weight:175lbs
i wasn't able to get out of bed this moring. madeleine was awake. i did an indoor session today. only managed 30 minutes as i was having some left knee pain. i had borrowed a seat from chuck douglas and switched it with my old one, so i know it's a result of the seat just not being in the right spot. i'm one kid short tonight, so i'll try for another 30-40 minutes tonight and see if it's any better. i adjusted everything to fit my road bike as close as possible, so i imagine things will be ok
Tuesday May 26, 2009 #
cycling hills 1:06:09 [4] 29.0 km (2:17 / km) +3900m 1:22 / km
rhr:48 slept:7.0 weight:171lbs
did hillview rd route. windy this morning. felt it on the way home. maintained i think a pretty good pace. did the first 5 climbs sitting and then mixed it up on the last 4 climbs. did a quick circuit around to prince charles dr to set up for the hill on hudson dr. from hillside rd. the climbing felt pretty good today. definitely felt stronger and faster going up.
back and biceps 45:00 [3]
hit the gym for the first time to do some core work. feeling it a little today May 27
Monday May 25, 2009 #
cycling tempo 1:28:30 [3] 41.0 km (2:10 / km)
ahr:135 max:145 rhr:50 slept:7.0 weight:171lbs
not a good sleep last night. getting madeleine in her bed and slept with her. she disturbed me lots. went sunnyside rd to cole hill, unity, westbrook rd. then thru town to the mall. did some light cornering work in the p.lot then headed home. did a sprint to finish on weston. a little down hill, but held it for a long time and topped speed at 57 km/h. i changed the tires on the bike and they felt heavy. think may go back to what was already on.
Sunday May 24, 2009 #
back and biceps 1:30:00 [2]
slept:5.0 weight:172lbs
took day off from a ride. more then anything, unable to find the time to get one in. very little sleep after the queens weekend and had the kids all day. did some light core work in the backyard and then did a walk in the woods with the kids for about 50 mins.
Saturday May 23, 2009 #
cycling tempo 50:00 [3]
ahr:130 max:135 rhr:50 slept:8.0 weight:174lbs
did another train session indoors while the kids were with g-parents. just unalbe to get outside due to our schedules. 50 mins relatively hard. had the gears on the big ring and did some interval work holding the tempo steady then resting and then back up again. feel good know that it's over. had a hard time getting going initially.
Friday May 22, 2009 #
Note
rhr:52 slept:9.0 weight:174lbs (rest day)
made it a rest day as i had to walk the beat for friday evening at work. i'm glad i did too. my legs were toast walking up and down princess st. all night.
Thursday May 21, 2009 #
cycling tempo 52:00 [4]
ahr:130 max:144 slept:5.0 weight:173lbs
worked till midnight and had difficulty getting to sleep. madeleine up at 5 am today. my turn w/girls. managed to get a ride indoors on the trainer and maintained a high tempo for pretty much 35 mins of the 52 mins. feel good. two days straight of a fairly high tempo. hope to get out on the road sunday, but mel working all week long, so most likely not going to happen.
Wednesday May 20, 2009 #
cycling tempo 51:00 [4]
ahr:130 max:140 rhr:50 slept:6.5 weight:173lbs
Tuesday May 19, 2009 #
back and biceps 15:00 [2]
rhr:50 slept:5.5 weight:173.5lbs
late coming home from work 130 am. didn't sleep well at all. just did some lights chin ups and sit ups and incline and regular pushups in the rear yard while the kids were playing. hoping to get on the bike in the am.
Monday May 18, 2009 #
Note
slept:7.5 weight:175lbs (rest day)
didn't do a thing. worked evenings and was late. i was toast.
Sunday May 17, 2009 #
cycling race 1:39:00 [5] 41.25 km (2:24 / km)
rhr:50 slept:6.5 weight:175lbs
race day the niagara classic. well saylor hill. or effingham hill as it is known lived up to it's reputation. it's a monster and i had zero gas as soon as we hit it. i rode in the middle of the pack for the first lap and felt great. speed was around 36 km/h. then the last two km is the start of the up hill and effingham is a steep beast and i fell of the back. i was about two minutes down on the first lap, not bad, so i shot to finish. i lost more time on the second and third time up effingham, and then on lap four i hit a rock and blew out my rear tire. my race ended. not want i wanted. the master 3 group is fast and i think i need a little more intensity training as well as a few more races to get comfortable. a little nervous in the pack.
Saturday May 16, 2009 #
cycling tempo 56:30 [2] 27.8 km (2:02 / km)
slept:8.0 weight:175lbs
did a relatively slow pace around simcoe to renton and back. it got windy on the stretch home, which added to the challenge. the route was also flat which was good after the turkey point run.
Friday May 15, 2009 #
cycling hills 1:54:23 [3] 55.0 km (2:05 / km) +4200m 1:30 / km
ahr:130 rhr:50 slept:8.0 weight:176lbs
did a run to turkey point. finally, milder weather. still bundled up, but it is definitely a few degrees warmer south. climbed old hill rd. in turkey point 3 times. it's a full km long and steep. actaully felt better on the third run. recovery was good each time at the top. came home thru normandale and fishers glen. two 300 m climbs in those villages but steep and felt good there too. at the end of the ride i felt like i had more in me, so i'm guesing my conditioning is much better for this race then calabogie. will do a 30 light pace ride tomorrow just to spin the wheels. i'll try and find a route with very little incline.
Thursday May 14, 2009 #
Note
rhr:51 slept:8.0 weight:177lbs (rest day)
drive to simcoe.
Wednesday May 13, 2009 #
cycling tempo 50:21 [3] 24.73 km (2:02 / km)
rhr:52 slept:8.0 weight:178lbs
got out a little late this morning as a result of an awake child. didn't get out until 6am. it was cold pretty much the whole hour. managed almost 25 km, not bad....wanted 35-40.
legs felt pretty good after hills yesterday. went through the sub division off unity rd to cole hill rd. fairly long hill to enter and went up it in quite a high gear. i was toast tho...
legs felt pretty good after hills yesterday. went through the sub division off unity rd to cole hill rd. fairly long hill to enter and went up it in quite a high gear. i was toast tho...
Tuesday May 12, 2009 #
cycling hills 1:06:00 [4] 28.5 km (2:19 / km) +5000m 1:14 / km
rhr:50 slept:7.0 weight:177lbs
did hillview rd again. first 5 did climb seated. the last five standing. the last couple times up i really tried to spin and felt good. i'm not sure of the climb in pelham, but we do it 4 times. i'm guessing i'll do ok.....i'll do one more 50 km run in town. rest thursday, then friday do the turkey point hill run. that'll give me my 55 km. plus 7 hard climbs. saturday will be a pedal around the block in simcoe.
Monday May 11, 2009 #
cycling tempo (time trial) 1:01:00 [4]
ahr:130 max:149 rhr:50 slept:9.0 weight:178lbs
did spinervals time trial video. went pretty hard. feel pretty good to end. suppose to be cold in am. but have to do hills race is on sunday in pelham. better prepared for this one...we'll see how it goes.
Sunday May 10, 2009 #
Note
rhr:50 slept:7.0 (rest day)
family in town. pretty tired slept in and glad i did
Saturday May 9, 2009 #
cycling long 1:55:33 [3] 55.2 km (2:06 / km)
ahr:125 rhr:50 slept:7.0 weight:177lbs
did the bath rd. to millhaven rd. loop. felt a little faster today then the ride last week. recovery at the end of the ride feels better. finished with a sprint on centennial. into a head wind and got my speed up to 55 km/h but not able to hold the spint for too long....maybe 400 m.
Friday May 8, 2009 #
cycling tempo 45:00 [2] 23.0 km (1:57 / km)
rhr:48 slept:7.0 weight:176lbs
quick ride to westbrook. took it easy today.
Thursday May 7, 2009 #
cycling hills 55:00 [3] 24.24 km (2:16 / km)
rhr:50 slept:7.5
did hillview rd again.. 8 trips up. so 4000 m of climbing. the weather was terrible. raining. a tinge cold, but the hill seemed easier to climb considering. the only problem was in a higher gear, the wheel was slipping only becasue there was no traction on the tire. the flat part of the tire is sick. the sides have tread. definitely need different tire for rain weather. work all day and felt good. should pull off an outdoor ride in the am.
Wednesday May 6, 2009 #
Note
(rest day)
Tuesday May 5, 2009 #
cycling intervals 40:00 [4]
ahr:122 max:144 slept:7.5 weight:177lbs
spinervals dvd. only managed 40 mins today. i missed my watch alarm.
Monday May 4, 2009 #
cycling tempo 50:00 [2]
ahr:109 max:113 rhr:50 slept:8.5
indoor training today before work. easier to keep tempo. feel good. legs are not sore at all.
Sunday May 3, 2009 #
cycling hills 1:07:30 [3] 28.0 km (2:25 / km) +5000m 1:16 / km
slept:7.5
did hillview rd 10 times. went from mona to hillview to hudson. a tinge more then a km loop. then from home and back came close to 30 km. did the climb 10 times. was shooting for 12, but managed 10. the climb is 1/2 km in length. and relatively steep. legs feel good now and actaully not too bad in shape after, considering almost 60 km the day before.
cold again in am. indoor training tomorrow. tempo. gotta work this week.
cold again in am. indoor training tomorrow. tempo. gotta work this week.
Saturday May 2, 2009 #
cycling long 1:58:30 [3] 54.3 km (2:11 / km)
rhr:46 slept:7.5 weight:175lbs
did bath rd. millhaven rd. mudlake rd. to smith/westbrook and home. another cold one. my feet were toast. ended the day with a sprint, again n ot a overly high gear but held the sprint a little longer and got to the same spped 53 km/h. legs felt pretty good today. although not really windy. i didn't have the energy to pedal to hard to start out. picked up the pace a bit on the way home around 28-32 kh/h.
Friday May 1, 2009 #
Note
(rest day)