Training Log Archive: ganderson

did a good run into work. the unity rd. montreal kingston mills lock run. again as it's been alot lately, very windy. south wind so in my face back into town. managed to hold a good pace througout, traffic was bad and i got stuck on lots of red lights and the locks was moving for the boats, so lost some time and some momentum.

all in all a good ride for not being outdoors to ride for some time.

did nothing for a change. had the energy to do it, but felt like just putting my feet up and doing nothing.

had to do a spin session in the basement of the police station. did sort of a mix of time trial/tempo work, then through in 30 sec on 30 sec off out of the saddle hill climbing.

the gym is very warm, so i sweated badly, the spin bike is a good work out but just doesn't feel the same a real bike either on the road or on the trainer at home. but it was better then zero.

not a good sleep, worked evenings and up at 630 with both girls. for some reason tho, i felt better on the bike then i did the day before. i did have a better breakfast and less coffee. i'm sure that had something to do with it. i did hills/tempo i guess would be the right catagory. i watch the TDF and did pace with what was going on, on the TV. they were in the mountains and i did some speed cadence to warm up and then some harder tempo and then mixed it up for about 25 mins with a 53 x 12 and a 53 x 15. standing and sitting. very good workout again. i miss the road tho. and the way the schedule looks, no more ontario races this summer.

did a high tempo workout....again in the basement, i'm evengings mel's days and not able to get out. on holidays this coming week, so hopefully get some quality rides in.

maintain a nice hard pace for about 22-24 minutes. just watch the TDF on TV while the girls played in the basement. i used a 53 x 19 for most of the ride then went 53 x 12 and stood 4-5 times. almost a 4 workout. i'm going to try the same tomorrow morning as i've got the girls again.

C • What do you mean you got th... 1

did another indoor session. no choice. i had to work days and i set my alarm to go out, but like usual a kid was up in the middle of the night and bothered me enough that i slept in and went to work.

i tried to simulate the uphill grind workout the best i could as i used the spin bike at work. the 40 mins went quite quickly once i started to do some different tensions and sitting and standing. i felt really good and the workout was pretty high between a 3 and a 4 but closer to 4. felt great after the workout.