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Training Log Archive: Gooder

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Ride8 9:40:04 211.45(2:45) 340.3(1:42)
  Mountain Bike3 4:24:20
  Swim5 2:48:18 6.21(27:05) 10.0(16:50)
  Run5 2:39:27 13.05 21.0
  Core Strengthening/Weights & Stretching3 1:20:00
  Total17 20:52:09 230.72 371.3

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Tuesday Sep 30, 2014 #

Note
(rest day)

Monday Sep 29, 2014 #

Ride (Road Bike) 52:00 [3] 28.9 km (1:48 / km)

Evening road ride. A few of regular roads I ride on were closed due to a motorcycle crash right near Cambridge Country Manor on Kossuth/Speedsville.

Sunday Sep 28, 2014 #

Note
(rest day)

Saturday Sep 27, 2014 #

Note
(rest day)

Friday Sep 26, 2014 #

Run (Trail) 27:51 [3] 6.0 km (4:39 / km)
shoes: Brooks Glycerin

Morning trail run. Could quite possibly be my last run of 2014. R foot feels sore again on top (from injury at Lakeside Tri 12 days ago). Might shut it down for the year for running.

Mountain Bike 2:04:20 [3]

Ride at Puslinch with Terry & Tammie. Technical skills are off but ok to get through ride. Had a good crash on a steep descent where the roots were really exposed. I didn't know it until end of ride by my car keys (fob) fell out of my jersey pocket. So at end of ride Terry had to drive us to a side road where we could access trail closer to that area. Had to bushwach and trail run with bike shoes back to crash site and thankfully key fob was there!
Then when I got home I discovered that I put my bike gloves on the 2nd wheel holder on Thule rack. Luckily they were still there when I got home!

Thursday Sep 25, 2014 #

Ride (Road Bike) 41:19 [3] 24.0 km (1:43 / km)

Quick Road Ride after Greyson's nap.

Mountain Bike 20:00 [3]

Quick MTB on Grand River Trail to scout out some photo options for Family photos tonight.

Wednesday Sep 24, 2014 #

Ride (Tri Ride) 1:18:28 [3] 44.2 km (1:47 / km)

Morning ride. Great day out there.

Tuesday Sep 23, 2014 #

Note
(rest day)

Monday Sep 22, 2014 #

Note
(rest day)

Sunday Sep 21, 2014 #

Swim 35:00 [3] 2.0 km (17:30 / km)

Noon swim at WLU

Saturday Sep 20, 2014 #

Note
(rest day)

Friday Sep 19, 2014 #

Note
(rest day)

Thursday Sep 18, 2014 #

Note
(rest day)

Wednesday Sep 17, 2014 #

Ride (Tri Bike) 1:31:04 [3] 52.0 km (1:45 / km)

Morning ride over to Guelph, Maryhill, Ariss & Crowsfoot Rd.

Tuesday Sep 16, 2014 #

Note
(rest day)

Kids got lots of biking in today, so I walked too and from school.

Monday Sep 15, 2014 #

Mountain Bike 2:00:00 [3]

Hydrocut ride. 1st time on MTB trails in a while.

Sunday Sep 14, 2014 #

Event: Multisport Lakeside Triathlon
 

Swim race (Lakeside Olympic Dist Tri) 22:17 [4] 1.5 km (14:51 / km)

Lakeside Olympic Distance Tri. Water was 65F. Opted of sleeveless wetsuit. PB for me at this distance. (hopefully the course was accurate). Once again, this year I lose the lead pack at about 200m then end up getting no draft for the rest of the swim. Felt good coming out of water.

Ride race (Lakeside 40km) 1:03:41 [5] 40.0 km (1:36 / km)

Due to the chilly temps, I put my thermal shoe inserts and toe covers on. This made a huge difference as I went with bare feet for ride & run. Settled into a solid pace and by 30km I was averaging 39km/hr. Last 10km was into the wind so avg dropped to 37.7km/hr. Started the bike in 8th overall and managed to get to 4th coming off the bike.

Run race (Lakeside 10km) 41:40 [5] 10.0 km (4:10 / km)
shoes: Brooks Glycerin

Used my new Xtenex laces. They are awesome but too tight. Need to loosen them a bit. Upper R foot is hurting, and a nice blister on outside of L foot. Started the run in 4th and got passed right away and then held 5th overall for entire run. 1st 2km was going at a solid 3:48 pace then slowed down a bit. Still a PB for 10km. This run was actually 10.2km as my Garmin showed 40:52 at 10km.
Overall happy to take 1/18 in AG & 5th/155 overall for final race of season.
C • Nice work 2

Saturday Sep 13, 2014 #

Core Strengthening/Weights & Stretching 20:00 [3]

Stretching with TRX

Friday Sep 12, 2014 #

Ride (Tri Bike) 49:00 [3] 30.0 km (1:38 / km)

Evening Ride after work. Last tune up before Lakeside on Sunday.

Thursday Sep 11, 2014 #

Run 40:00 [3]
shoes: Brooks Adrenaline 2014

Early morning treadmill run

Wednesday Sep 10, 2014 #

Swim 43:41 [3] 2.5 km (17:28 / km)

Last outdoor lane swim at Moses Springer for the season. Water was awesome. 74F.
500 free
500 pull
10x100 on 2:00 (1:17-1:24 for all 10)
300 pull
200 free

Tuesday Sep 9, 2014 #

Note
(rest day)

Monday Sep 8, 2014 #

Note
(rest day)

Worked a Day Trade at Stn 1 Day shift and then yard work in evening at home

Sunday Sep 7, 2014 #

Ride (Tri Bike) 1:25:25 [3] 50.0 km (1:43 / km)

Afternoon ride on the West Side of Waterloo for a change. Beauty day for a road ride.

Run (Brick Track Run) 19:56 [4] 5.0 km (3:59 / km)
shoes: Brooks Glycerin

1km hard, 1km moderate, 1km hard, 1km moderate, 1km hard. Ran the track at SJAM.

Saturday Sep 6, 2014 #

Core Strengthening/Weights & Stretching 30:00 [3]

Weights & Stretching

Friday Sep 5, 2014 #

Swim 34:43 [3] 2.0 km (17:22 / km)

Noon swim at Moses Springer. Hot & humid and water was a nice 74F .. Felt great to not use a wetsuit for once.

Thursday Sep 4, 2014 #

Run 30:00 [3]
shoes: Brooks Adrenaline 2014

Treadmill Run

Wednesday Sep 3, 2014 #

Ride (Tri Bike) 1:59:07 [3] 71.2 km (1:40 / km)

Morning ride after taking Kings to JK & Grey to preschool. Headed out to Guelph, Maryhill, Ariss and back to Bloomingdale area. Great morning for a ride.

Swim 32:37 [3] 2.0 km (16:19 / km)

Outdoor swim at Moses Springer. Water was a pleasant 72F but still wore sleeveless wetsuit.
500 free
500 pull w/ paddles
5x100 on 1:45
300 pull w/ paddles
200 free

Core Strengthening/Weights & Stretching 30:00 [3]

Weights, core & stretching

Tuesday Sep 2, 2014 #

Note
(rest day)

1st Day of school (for an hour) then looked after kids.

Monday Sep 1, 2014 #

Note
(rest day)

Missed my workout window and then got called in for Overtime at Work

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