Training Log Archive: GooderIn the 30 days ending Jun 30, 2013:
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| 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 | ||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Run 43:00 [3]
Treadmill Run
Saturday Jun 29, 2013 #
Ride 59:05 [3] 32.6 km (1:49 / km)
Afternoon Road ride before work. Steady pace. 33km/hr avg.
Friday Jun 28, 2013 #
Note
(injured) (rest day)
massage
Thursday Jun 27, 2013 #
Note
(injured) (rest day)
Back to sore to move. Went to Chiro appt. and did some yard work.
Ugh... maybe time to get back into Golf & scuba dive and put tri's & biking on the shelf?
Ugh... maybe time to get back into Golf & scuba dive and put tri's & biking on the shelf?
Wednesday Jun 26, 2013 #
Mountain Bike 3:12:00 [3]
Kelso Ride, started from Harps house. Was feeling great and started off with the Tues night series race course. Should've wore clear lenses on sunglasses as in the forest it was hard to see. At 53 mins I took a bad line and crunched over a rock with my back tire and got a flat. Got off my bike and my low back hurt as well. Started to change tire and mosquitos were everywhere so I walked out to a clear area out of the forest to see if there would be less mosquitos. I was dripping in sweat too. ugh!! got tire changed and CO2 air in but thought I needed a bit more air. Decided to keep riding a bit and ran into 2 other women biking and they had a pump so I borrowed it for a bit more air. (Thank you to these riders!) Kept going a bit and was "off my game' ,..missing lines, stumbling over rock beds etc. Needed to redeem myself so I kept riding for longer. At this point Karsten showed up so I did a couple laps with him until he left me in the dust. Tough ride uphill back to Harps house. I was bagged, the Gatorade went down in one gulp. Headed for home.. Back is toast..low back is sore. Frig.
Tuesday Jun 25, 2013 #
Run 56:30 [3] 11.0 km (5:08 / km)
shoes: Brooks Adrenaline 2012
Trail Run (mostly double track on Grand River Trail).. a few single track sections. Very humid. Slow pace today.
Monday Jun 24, 2013 #
Note
(rest day)
Drive home from Tremblant
Sunday Jun 23, 2013 #
Note
(rest day)
Cheering day watching Andrea at 70.3 Tremblant.
Did lots of walking with double stroller
Did lots of walking with double stroller
Saturday Jun 22, 2013 #
Swim 41:00 [3] 2.4 km (17:05 / km)
Early morning swim in Lac Tremblant Ironman swim course
Friday Jun 21, 2013 #
Mountain Bike 2:30:00 [3]
Biked around the base of Tremblant looking for Canada Cup course. Started climbling up course then missed the section where it cut into forest. Kept climbing up service road and then just decided to climb to the summit. Approx 4 km climb in granny. The view from the top was worth the grunt climbing
Descended down some single track and service road and then found Canada Cup course so I rode that loop 3 times.
Descended down some single track and service road and then found Canada Cup course so I rode that loop 3 times.
Swim 31:55 [3] 2.0 km (15:58 / km)
Afternoon swim in Lac Tremblant.
Water was 65F
Kings & Grey played at beach.
Water was 65F
Kings & Grey played at beach.
Run 19:05 [3] 3.5 km (5:27 / km)
Evening run with Andrea for her tune up run for 70.3 Ironman
Thursday Jun 20, 2013 #
Note
(rest day)
Drive to Mont Tremblant
Wednesday Jun 19, 2013 #
Ride 1:31:41 [3] 50.1 km (1:50 / km)
Awesome morning ride over to west end of Guelph then to Maryhill. Took it easy going out into wind then had a nice tailwind coming back. Avg 33.2km/hr
Swim 50:00 [3] 2.4 km (20:50 / km)
Awesome swim at WLU. Last race prep for Luke for 70.3 Syracuse. We did some 100's on 1:45, 1:40 & 1:35
Tuesday Jun 18, 2013 #
Run 47:53 [3] 9.2 km (5:12 / km)
shoes: Brooks Adrenaline 2012
Morning run with both kids in Ironman Stroller. First time with both in their for a while. It's getting harder to maneuver since they are growing fast!
Monday Jun 17, 2013 #
Mountain Bike 40:00 [3]
Quick rip on GRT single track after Grey went to bed
Sunday Jun 16, 2013 #
Ride 54:10 [3] 30.3 km (1:47 / km)
Afternoon ride. Awesome tailwind for 2/3rd of ride. Tough headwind coming back. AVG 34km/hr
Saturday Jun 15, 2013 #
Mountain Bike 53:32 [3]
Quick ride in Natchez Woods and Grand River Trail to Chicopee. Trail was great. Looks like the GRCA did some trail maintenance. Thanks!
Friday Jun 14, 2013 #
Note
(rest day)
Thursday Jun 13, 2013 #
Ride 1:01:52 [3] 27.5 km (2:15 / km)
Afternoon ride with Sherpa around Country Roads by our house. Had a nice tailwind coming back. She did great and is ready for 70.3 Tremblant!
Wednesday Jun 12, 2013 #
Note
(rest day)
Afternoon nap with kids
Tuesday Jun 11, 2013 #
Run 49:49 [3] 10.0 km (4:59 / km)
shoes: Brooks Adrenaline 2012
Road Run. 1st run since Milton Tri (9 days ago)
Took it easy.
Took it easy.
Monday Jun 10, 2013 #
Swim 56:00 [3] 2.7 km (20:44 / km)
Swim with Ehgoetz at WLU
200 w/u
300 free/back
300 kick
400 pull
3 x 500 (fast/mod/mod/mod/fast) per 100.
200 w/u
300 free/back
300 kick
400 pull
3 x 500 (fast/mod/mod/mod/fast) per 100.
Sunday Jun 9, 2013 #
Ride 2:08:15 [3] 70.0 km (1:50 / km)
Great afternoon ride with Luke
Saturday Jun 8, 2013 #
Note
(rest day)
Great Wolf Lodge Family Vacation!
Friday Jun 7, 2013 #
TRX Suspension Training 30:00 [3]
Metabolic Blast workout
Core Strengthening/Weights & Stretching 15:00 [3]
Stretching, foam roller
Thursday Jun 6, 2013 #
Core Strengthening/Weights & Stretching 25:00 [3]
Stretching, foam roller
Swim 47:00 [3] 2.5 km (18:48 / km)
Swim after Day shift at WLU
200 free
200 kick
600 pull with paddles
x2
10x50's on 0:55
200 free
200 kick
600 pull with paddles
x2
10x50's on 0:55
Wednesday Jun 5, 2013 #
Indoor Cardio (Stairmaster) 15:00 [3]
81 Floors
Core Strengthening/Weights & Stretching 25:00 [3]
Stretching, Foam Roller & weights
Tuesday Jun 4, 2013 #
TRX Suspension Training 20:00 [3]
TRX Circuit
Core Strengthening/Weights & Stretching 20:00 [3]
Stretching & foam roller
Ride 58:35 [3] 33.0 km (1:47 / km)
Road Ride after putting Greyson to bed at 6:45pm. Nice evening although there was a solid West wind coming home. Frig, there were about 6-8 spots in the pavement where there was like a 3 inch sharp edge bump which sucked. They better fix it tomorrow
Monday Jun 3, 2013 #
Note
(rest day)
Massage
Sunday Jun 2, 2013 #
Swim race (Swim - Milton Tri) 12:50 [4] 0.75 km (17:07 / km)
1st Triathlon of the Season
The weather was questionable today. Driving to Milton it was mostly cloudy with a few sunny breaks. Then when we got there it got really windy.
Swim was choppy water conditions. Started off on the outside left so that the current would push me towards the 1st turn. Started in wave 2 with 30-34 & 35-39. Got a decent start, after the 1st turn (roughly 200m) I was in 3rd, so I caught a good draft across the top, then we started to catch the slower people in wave 1. Felt like I had a good swim for 1st O/W swim of year but was hoping to be closer to 12 mins. Saw Andrea & Kings at the water edge when I got out of swim :)
Transition # 1 - 1:30 (slow on transitions, getting out of full sleeve suit and putting Road bike shoes on with ratchet buckles doesn't help the time.
The weather was questionable today. Driving to Milton it was mostly cloudy with a few sunny breaks. Then when we got there it got really windy.
Swim was choppy water conditions. Started off on the outside left so that the current would push me towards the 1st turn. Started in wave 2 with 30-34 & 35-39. Got a decent start, after the 1st turn (roughly 200m) I was in 3rd, so I caught a good draft across the top, then we started to catch the slower people in wave 1. Felt like I had a good swim for 1st O/W swim of year but was hoping to be closer to 12 mins. Saw Andrea & Kings at the water edge when I got out of swim :)
Transition # 1 - 1:30 (slow on transitions, getting out of full sleeve suit and putting Road bike shoes on with ratchet buckles doesn't help the time.
Ride race (Ride - Milton Tri) 49:01 [4] 30.0 km (1:38 / km)
Ride was great (a little bit faster then Victoria Du 30km) but still a minute to 90 seconds slower then I was a few years ago on the QR Tri bike. Mostly side wind and a bit of tail wind. Pavement was dry for the most part which was a bonus especially coming down 6th line. Moved up into 2nd in AG but then got passed in 200m coming into T2.
T2: still a bit slower then I'd like (b/c of road shoes)
Headed out onto the run in 3rd in AG
T2: still a bit slower then I'd like (b/c of road shoes)
Headed out onto the run in 3rd in AG
Run race (Run - Milton Tri) 33:00 [5] 7.5 km (4:24 / km)
shoes: Brooks Adrenaline 2012
Was the 3rd guy in my AG to rack bike and headed out for run. Tried to relax and was awesome to see Andrea & Kings at the Run start!
At the 1st aid station I stopped for a quick water, and a guy in my AG passed me so I caught up to him and we actually ran the rest of the run together until the last 800m or so. We managed a solid pace and just chatted the whole time which made it feel way easier.
He finished just ahead of me at Victoria Du so we were right around the same pace.
Finished 4/48 in AG for a podium (5 deep) and 22/432 overall.
At the 1st aid station I stopped for a quick water, and a guy in my AG passed me so I caught up to him and we actually ran the rest of the run together until the last 800m or so. We managed a solid pace and just chatted the whole time which made it feel way easier.
He finished just ahead of me at Victoria Du so we were right around the same pace.
Finished 4/48 in AG for a podium (5 deep) and 22/432 overall.
Saturday Jun 1, 2013 #
Note
(rest day)