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Training Log Archive: Gooder

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Swim7 7:06:00 13.48(31:36) 21.7(19:38)
  Mountain Bike4 5:01:15
  Run7 4:00:09 24.79 39.9
  Spin2 2:25:00
  TRX Suspension Training6 2:02:00
  Core Strengthening/Weights & Stretching4 1:35:00
  Yoga/Pilates1 45:00
  Indoor Cardio1 25:00
  Total22 23:19:24 38.28 61.6

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Tuesday Apr 30, 2013 #

Note
(rest day)

Went to Mississauga and purchased a new Roadie.
2012 Marin Stelvio Pro Dura Ace Road Bike.

Monday Apr 29, 2013 #

Swim 1:08:00 [3] 3.2 km (21:15 / km)

Great swim with Ehgoetz at WLU 50m followed by a Banana-a-whey smoothie at Booster Juice

Sunday Apr 28, 2013 #

Indoor Cardio (Stairclimber) 25:00 [3]

Core Strengthening/Weights & Stretching 40:00 [3]

weights, stretching & abs

Saturday Apr 27, 2013 #

Mountain Bike 1:24:55 [3]

Awesome ride at Puslinch with Chappy.

Friday Apr 26, 2013 #

Swim 1:02:00 [3] 3.3 km (18:47 / km)

Morning swim at WLU with Keast/Hammer/Fabian & Dawson.
Did big w/u 1500m with fins. including some underwater lengths, 50's, 300's, etc.
Main section was 12x100m on 2 min Dec 1-3, 1 moderate, 2 strong, 3 max.
c/d backstroke & breaststroke.
Felt great after night shift.

TRX Suspension Training 32:00 [3]

4 Circuits of TRX Metabolic Blast

Run 8:00 [3]

(4) 2 min sprints on treadmill at 9.5 following each TRX Circuit

Thursday Apr 25, 2013 #

Run 51:00 [3] 10.7 km (4:46 / km)
shoes: Brooks Adrenaline 2012

Road Run.

Yoga/Pilates 45:00 [3]

Yoga session

Wednesday Apr 24, 2013 #

TRX Suspension Training 15:00 [3]

Home Gym TRX Circuit

Core Strengthening/Weights & Stretching 15:00 [3]

Bosu Ball & Stretching, home gym

Tuesday Apr 23, 2013 #

Mountain Bike 1:20:19 [3]

Single Track Debut on MTB for 2013! Puslinch was awesome, trail was perfect. Very fast and no dust.
Awesome day for a ride. Sun was out and perfect spring temp.

Monday Apr 22, 2013 #

Swim 1:08:00 [3] 3.5 km (19:26 / km)

Hammerfest swim with Madsen at WLU

600 w/u

2x300 D 1-2
6x100 on 1:30 with fins
6x50 on 1:00

2x200 D 1-2
6x100 on 1:30 with fins
6x50 on 1:00

100 c/d

Sunday Apr 21, 2013 #

Spin 1:25:00 [3]

Got to class early so did a bit extra. RPM Class at GL

Saturday Apr 20, 2013 #

Note
(rest day)

Friday Apr 19, 2013 #

Note
(rest day)

Thursday Apr 18, 2013 #

TRX Suspension Training 20:00 [3]

2 TRX Circuits

Run (Treadmill) 10:00 [4]

(2) 5 min sprints b/w TRX Circuit

Wednesday Apr 17, 2013 #

TRX Suspension Training 20:00 [3]

TRX Circuit

Run 30:00 [3]

Treadmill Run

Tuesday Apr 16, 2013 #

Run 54:50 [3] 10.5 km (5:13 / km)
shoes: Brooks Adrenaline 2012

Run with Grey in Ironman BOB Stroller. Very windy.

Monday Apr 15, 2013 #

Swim 1:00:00 [3] 3.0 km (20:00 / km)

Swim at WLU
500 free, 400 pull, 300 kick, 200 free, 100 breast/back
15 x 100m on 1:40

Mountain Bike 1:10:20 [3]

Grand River Trail Double Track to Brideport & back. A few sections were under water so I had to get pretty muddy. A few trees down as well. Great ride.

Sunday Apr 14, 2013 #

Note
(rest day)

Saturday Apr 13, 2013 #

Run 44:55 [3] 10.0 km (4:30 / km)
shoes: Brooks Adrenaline 2012

Road Run. Rain, sleet/ice felt great and so did the wind. Awesome.

Friday Apr 12, 2013 #

Note
(rest day)

Thursday Apr 11, 2013 #

Note
(rest day)

Wednesday Apr 10, 2013 #

Swim 1:05:00 [3] 3.2 km (20:19 / km)

Great swim at WLU with Ehgoetz & Madsen.

500 free
400 pull
300 kick
200 free
100 IM

3x500 (8:00) 15 sec rest in b/w

6x25 back on 0:40
6x25 free on 0:30

Tuesday Apr 9, 2013 #

TRX Suspension Training 20:00 [3]

TRX Circuit - home gym

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching

Monday Apr 8, 2013 #

Mountain Bike 1:05:41 [3]

1st time out this season on MTB. Stayed on the road. New brake pads and rotors so had to do about 50 hard brake applications to 'set' the pads in.
Bike felt good, although riding on the road sucks on a MTB., although I managed to blow by a couple of riders on their road bikes.

Sunday Apr 7, 2013 #

Note
(rest day)

Had a 2hr nap instead of Mountain Biking

Saturday Apr 6, 2013 #

Note
(rest day)

Friday Apr 5, 2013 #

Spin 1:00:00 [3]

RPM @ GoodLife

Thursday Apr 4, 2013 #

Run 41:24 [3] 8.7 km (4:46 / km)
shoes: Brooks Adrenaline 2012

Road run over near Chicopee. Still lots of snow on trails and hill. Was hoping to MTN Bike there soon

Wednesday Apr 3, 2013 #

Swim 58:00 [3] 3.0 km (19:20 / km)

Swim at WLU with Ehgoetz & Kraemer

500 w/u
400 pull
300 kick
200 free
100 IM

3 x 400 free on 6:45
We were coming in at 6:30 so 15 sec rest.

100 breast, 100 back, 100 free c/d

Tuesday Apr 2, 2013 #

TRX Suspension Training 15:00 [3]

TRX Circuit

Core Strengthening/Weights & Stretching 15:00 [3]

Weights & Bosu Ball

Core Strengthening/Weights & Stretching 15:00 [3]

Stretching

Monday Apr 1, 2013 #

Swim 45:00 [3] 2.5 km (18:00 / km)

Swim at WLU

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