Training Log Archive: GooderIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
Swim 31:43 [3] 2.0 km (15:52 / km)
50m Outdoor pool swim at Moses Springer with Andrea.
Sunday Jun 29, 2014 #
Run (Trail) 26:00 [3] 5.0 km (5:12 / km)
shoes: Brooks Glycerin
Trail Run in Natchez Woods. Really need to buy some trail shoes with spikes.
Saturday Jun 28, 2014 #
Swim (Open Water) 45:06 [3] 3.0 km (15:02 / km)
Swim at Sunfish Lake with Luke.
Mountain Bike 1:32:05 [3]
Ride at Hydrocut after lake swim
XTERRA training for next Saturday Mine over Matter Canadian Championship.
XTERRA training for next Saturday Mine over Matter Canadian Championship.
Friday Jun 27, 2014 #
Ride (Tri Bike) 2:33:46 [3] 92.3 km (1:40 / km)
Morning ride SE down to Valens Conservation. Rode the TriSportCanada Valens Sprint Course. Not an ideal way of getting there from Kitchener. The worst part was 2km on Kossuth and about 3km on the 124 b/w Camb & Guelph. Too many friggen Trucks. Other then that area a good solid ride in the heat.
Thursday Jun 26, 2014 #
Note
(rest day)
Was going to road ride after work and dinner but wasn't feeling up to it. Ate a chocolate bar and chips instead.
Wednesday Jun 25, 2014 #
Note
(rest day)
Not interested in working out today.
Tuesday Jun 24, 2014 #
Swim 30:00 [3] 1.5 km (20:00 / km)
Lunch time swim with Luke @ WLU
Monday Jun 23, 2014 #
Note
(rest day)
Left Tremblant at 7:10am. Great drive home. Kids were great again (big help to Grandma Ellie & momma!) Got home at 2pm before the rain started at 4pm (so my bike was happy)
Sunday Jun 22, 2014 #
Event: Ironman 70.3 Tremblant
Swim race 29:54 [4] 1.9 km (15:44 / km)
Subaru Mont Tremblant 70.3 Swim Course
Beautiful weekend weather for racing and happy to have my family there for support and cheering...this was tonnes of help.
Swim was great. My goal was sub 30mins and when I looked at my watch when getting to shore it was 28:55 then I took some time to get wetsuit off before running to T1 over the timing mat. Overall very happy with swim. With about 500 & 300 m to go in the swim I had my goggles knocked off by other swimmers. With the wave starts, I had to navigate a bit through the slower swimmers of previous waves. Came out of the water in 10th/246 in AG
Beautiful weekend weather for racing and happy to have my family there for support and cheering...this was tonnes of help.
Swim was great. My goal was sub 30mins and when I looked at my watch when getting to shore it was 28:55 then I took some time to get wetsuit off before running to T1 over the timing mat. Overall very happy with swim. With about 500 & 300 m to go in the swim I had my goggles knocked off by other swimmers. With the wave starts, I had to navigate a bit through the slower swimmers of previous waves. Came out of the water in 10th/246 in AG
Ride race 2:24:41 [4] 90.0 km (1:36 / km)
Mont Tremblant 70.3 Bike Course
I hadn't rode the entire course previously but I drove part of it and rode part of it. Very nice scenic ride with some good hills but nothing too crazy. With the wave starts again I passed a tonne of riders the entire ride. The whole course was awesome pavement (most of it freshly paved a year ago)
My goal for the ride was sub 2:25 and I managed to do that even with easing up the last 8km (mostly decants) to get ready for running. Felt great coming off the bike, and happy my bike performed awesome (no technical difficulties)
About 10km into the bike I had moved into 4th position in my AG and held that for the ride.
I hadn't rode the entire course previously but I drove part of it and rode part of it. Very nice scenic ride with some good hills but nothing too crazy. With the wave starts again I passed a tonne of riders the entire ride. The whole course was awesome pavement (most of it freshly paved a year ago)
My goal for the ride was sub 2:25 and I managed to do that even with easing up the last 8km (mostly decants) to get ready for running. Felt great coming off the bike, and happy my bike performed awesome (no technical difficulties)
About 10km into the bike I had moved into 4th position in my AG and held that for the ride.
Run race 1:36:04 [5] 21.1 km (4:33 / km)
shoes: Brooks Glycerin
Mont Tremblant 70.3 Run Course
Heading into the run I felt good and monitored my km pace on my Garmin. The run being my weakest link was going to be a challenge. I set my run goal for 1:35. My running has improved this year but is still way slower then the top Triathletes. I was feeling good for most of the run and didn't drink too much the first 9.5km (because I had to use the washroom by this time) so I kept fluids to minimum. Took a gel at 9.5km, 15km & 18km. With about 5km to go it got hotter which slowed my pace a bit. I was on track for a 1:33 until this point. Finished in 1:36:04 which I'm still pleased with. Slipped to 9th/246 in AG but this was still good for a Top 10 and a 70.3 World Championship slot for this year (which I didn't take).
Overall 4:36:06 (goal was 1:35) so I was happy.
51/2240 overall and 9/246 in AG
Heading into the run I felt good and monitored my km pace on my Garmin. The run being my weakest link was going to be a challenge. I set my run goal for 1:35. My running has improved this year but is still way slower then the top Triathletes. I was feeling good for most of the run and didn't drink too much the first 9.5km (because I had to use the washroom by this time) so I kept fluids to minimum. Took a gel at 9.5km, 15km & 18km. With about 5km to go it got hotter which slowed my pace a bit. I was on track for a 1:33 until this point. Finished in 1:36:04 which I'm still pleased with. Slipped to 9th/246 in AG but this was still good for a Top 10 and a 70.3 World Championship slot for this year (which I didn't take).
Overall 4:36:06 (goal was 1:35) so I was happy.
51/2240 overall and 9/246 in AG
Saturday Jun 21, 2014 #
Note
(rest day)
Note
(injured)
Friday Jun 20, 2014 #
Ride (Tri Bike) 47:27 [3] 26.0 km (1:50 / km)
Pre Race Ride in Tremblant. Biked the Chemin Duplesis (out & back section) and part of the Montee Ryan section). Biked was in good shape for race.
Run 13:23 [3] 3.0 km (4:28 / km)
shoes: Brooks Glycerin
Tremblant run course on Chemin Du Village Rd. Out & back easy run
Thursday Jun 19, 2014 #
Note
(injured) (rest day)
Drive to Tremblant, left at 5am to get through Toronto. 8 hrs. Kids did great (although Greyson got car sick near Toronto) Great job by Grandma Ellie & momma to keep kids entertained for the duration of trip. Only 2 stops plus 1 for groceris in St. Jovite and we got to Tremblant at 2pm!
Wednesday Jun 18, 2014 #
Note
(rest day)
Tuesday Jun 17, 2014 #
Swim 30:00 [3] 1.5 km (20:00 / km)
Easy swim at REC after night shift
Monday Jun 16, 2014 #
Ride (Tri Bike) 58:36 [3] 35.74 km (1:38 / km)
Morning Ride (same time I'll be riding in Tremblant/2nd half of bike course)
Last hard effort on bike before race weekend.
Warm and humid today.
Last hard effort on bike before race weekend.
Warm and humid today.
Run (Brick (Trail)) 47:11 [3] 10.52 km (4:29 / km)
Brick Run (at same time in the day I'll be racing at Tremblant). Last hard effort on run before race day.
Sunday Jun 15, 2014 #
Ride (Road) 52:32 [3] 27.9 km (1:53 / km)
Road Ride
Saturday Jun 14, 2014 #
Note
(rest day)
Kingsley - TriGator Kids Triathlon
Greyson - Soccer.
Greyson - Soccer.
Friday Jun 13, 2014 #
Swim 45:00 [3] 2.3 km (19:34 / km)
Evening swim at Lyle Hallman Pool after 18holes of Golf.
Thursday Jun 12, 2014 #
Ride (Tri Bike) 46:20 [3] 26.6 km (1:45 / km)
10 min easy small ring
25 min Hard
10 min easy small ring
25 min Hard
10 min easy small ring
Run 26:17 [3] 6.0 km (4:23 / km)
shoes: Brooks Glycerin
1-3km easy
3-4km hard
4-5km easy
5-5.5km hard
5.5-6km easy
3-4km hard
4-5km easy
5-5.5km hard
5.5-6km easy
Wednesday Jun 11, 2014 #
Run (Treadmill) 30:00 [3]
shoes: Brooks Glycerin
Treadmill Run at GL after dropping kids off at Daycare. Easy pace with a few hard intervals to keep race tempo up.
Followed by massage.
Followed by massage.
Ride (TT Bike) 50:57 [3] 28.9 km (1:46 / km)
Ladder ride RPE 3-5-7-5-3 for 10mins each.
Tuesday Jun 10, 2014 #
Swim 40:00 [3] 1.3 km (30:46 / km)
Swim at WLU after my 4 day shifts.
500 w/u free
5x100 all out (1:15-1:18) 2 mins rest b/w
5x50 all out (0:35-0:38) 2 mins rest b/w
50 free
High intensity workout with lots of recovery.
500 w/u free
5x100 all out (1:15-1:18) 2 mins rest b/w
5x50 all out (0:35-0:38) 2 mins rest b/w
50 free
High intensity workout with lots of recovery.
Monday Jun 9, 2014 #
Note
(rest day)
Core Strengthening/Weights & Stretching 25:00 [1]
Light Stretching & foam roller
Sunday Jun 8, 2014 #
Core Strengthening/Weights & Stretching 35:00 [3]
Core, light weights early this morning
Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014
Treadmill at Stn 2 , with some intervals.
Core Strengthening/Weights & Stretching 20:00 [3]
Stretching & foam roller after run.
Hoping for a MTB tonight to Chicopee after work but looks like a band of rain coming.
Hoping for a MTB tonight to Chicopee after work but looks like a band of rain coming.
Mountain Bike 45:15 [3]
Ride on double track community trail to Chicopee. Rode the bottom section and then the terrain park (boardwalk etc). Forgetting it may be slippery I went on the downhill one and at 2nd turn started to slide out and knew I was in for a nasty crash. Tried to dismount on the fly (which I did but I flew off the side of my bike and caught the edge of the boardwalk with my R Hamstring and then landed flat on my back looking skyward. Called it a night and got Tx from Dr. Sherpa which included a SportsWrap for R leg and full back coverage of Deep Cold Ice gel. Listed Day-to-Day.
Saturday Jun 7, 2014 #
Run (Treadmill) 19:35 [3]
shoes: Brooks Adrenaline 2014
Treadmill run at Stn 2 but tones went off so had to cut it short.
A few nice intervals to keep tempo up.
A few nice intervals to keep tempo up.
Friday Jun 6, 2014 #
Ride (Tri Bike) 3:47:56 [3] 137.2 km (1:40 / km)
Last Long ride before Ironman 70.3 Tremblant June 22.
Departed SJAM at 6:10am to meet Luke in Bamberg for 6:30am. From there headed NW through Wellesley area to Millbank and then NE to Conestoga Lake. Up to Moorefield & back through Drayton, Conestoga Lake to Elmira then Conestoga. At about 110km we avg'd 36.6km then I headed West over to St. Jacob's, Hawksville Hill, St. Clements and through Bamberg. Good headwind for a bit. Managed to keep pace up finishing at 36.1km/hr which our target was 35-36km/hr.
Great morning for a ride.
Departed SJAM at 6:10am to meet Luke in Bamberg for 6:30am. From there headed NW through Wellesley area to Millbank and then NE to Conestoga Lake. Up to Moorefield & back through Drayton, Conestoga Lake to Elmira then Conestoga. At about 110km we avg'd 36.6km then I headed West over to St. Jacob's, Hawksville Hill, St. Clements and through Bamberg. Good headwind for a bit. Managed to keep pace up finishing at 36.1km/hr which our target was 35-36km/hr.
Great morning for a ride.
Thursday Jun 5, 2014 #
Run (Stroller - With Greyson) 28:58 [3] 5.96 km (4:52 / km)
shoes: Brooks Glycerin
Morning run with Grey.
3km easy, 1km hard, 2km easy
3km easy, 1km hard, 2km easy
Ride (Road) 46:38 [3] 25.5 km (1:50 / km)
5km easy (small chain ring), 1km hard
5km easy, 2km hard
5km easy, 3km hard
4.5km easy
5km easy, 2km hard
5km easy, 3km hard
4.5km easy
Wednesday Jun 4, 2014 #
Swim (Open Water) 35:00 [4] 2.4 km (14:35 / km)
1st Open Water swim of the year. At Kelso with XTERRA Pro Karsten Madsen. Swam across lake (on angle) approx 400m out & 400m back. Repeated 3x.
Mountain Bike 1:30:00 [4]
MTB at Kelso after swim. Ride included 4 hill climbs up Ascension plus multiple loops up top to Upper Lot.
Run (Trail) 31:00 [3] 6.5 km (4:46 / km)
shoes: Brooks Glycerin
Trail Run from Lake to top of Kelso & some single track trails.
Pretty solid XTERRA Ontario training day.
Pretty solid XTERRA Ontario training day.
Tuesday Jun 3, 2014 #
Note
(rest day)
Just finished 4 nights shifts so pretty tired as well my upper back/shoulder still not 100%. Recovery day to recharge
Monday Jun 2, 2014 #
Swim 18:00 [1] 1.0 km (18:00 / km)
Swim at WLU
Woke up today with a pinch in my upper L back/shoulder.
Went to Chiro & massage today. This hindered workout today. Hopefully it'll be better in a day or 2.
Woke up today with a pinch in my upper L back/shoulder.
Went to Chiro & massage today. This hindered workout today. Hopefully it'll be better in a day or 2.
Sunday Jun 1, 2014 #
Ride (Tri Bike) 3:50:59 [4] 132.1 km (1:45 / km)
TT ride after night shift. Was up early today. Got going at 7:15am. Did a 42km loop out to Lisbon while Maier was getting out of bed. Looped back to Erbsville to pick him up. South wind so we headed to Plattsville. Great loop, nice roads and minimal traffic. Stopped 5 mins in because another cyclist waved me down. He broke his crank so wanted a cell phone to call home.
Great ride.
Great ride.