Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gooder

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Ride	9	12:23:24	270.04	(2:45)	434.58	(1:43)
Mountain Bike	7	9:51:11	55.86		89.9
Swim	11	7:38:13	14.94	(30:40)	24.05	(19:03)
Run	9	5:28:49	28.95		46.59
Core Strengthening/Weights & Stretching	6	3:10:00
Total	25	38:31:37	369.79		595.12

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Tuesday Jun 30, 2015 #

Core Strengthening/Weights & Stretching 55:00 [3]

Weights, core and stretching.

Run 45:00 [3]
shoes: Hoka Clifton

Treadmill run.

Monday Jun 29, 2015 #

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

400 free w/ fins
100 kick
400 free w/fins
100 kick
500 pull w/ paddles
10x100 on 2:00
300 pull
200 free

Ride (Road Bike) 1:26:51 [3] 48.27 km (1:48 / km)

Evening Road Ride after taking kids out biking. Went up to and a bit past Maryhill. Took it easy, just a tempo ride.

Sunday Jun 28, 2015 #

Note
(rest day)

We went to the Jays game with the kids. Tor 3 Tex 2.

Saturday Jun 27, 2015 #

Swim (XTERRA Swim) 15:28 [3] 1.0 km (15:28 / km)

Swim course at Kelso Quarry. Got off to a rough start as I got my goggles knocked off in the 1st 100m. Had to stop and re-adjust. I got a decent draft for a while before loosing the lead pack at the 2nd buoy. From there on I was swimming right beside some guy for a while so nearing the final buoy I just dropped back and stayed on his toes for the last 300-400m to conserve some energy. Came out of the water feeling great and happy b/c the rain was holding off until later! Came out of the water in 8th spot.

Mountain Bike (XTERRA Bike) 51:44 [3] 19.0 km (2:43 / km)

I was happy the rain wasn't here yet and the trail was in perfect condition. I rode here 10 days ago and this last Wed. Apparently on Wed when I followed the ribbons I missed a turn not knowing at a bottom of a hill that went over to Digger Downhill. So i had this pre-programmed in my mind and I had actually missed about 2.2km of the course. I was riding really well so this was a terrible mistake. I knew something was wrong when I came off the bike in 2nd behind only Karsten. At the spot where I made the error I was in 5th behind Karsten, Bechtel, Vanderlinden and Pady. This error caused me to get a DQ for the race.

Run (XTERRA Trail Run) 41:01 [3] 9.5 km (4:19 / km)
shoes: Hoka Clifton

I had ordered some ALTRA Lone Peak trail running shoes but they hadn't come in yet so I had to go with the Hoka Cliftons (not an ideal trail shoe) but they worked b/c it stayed dry. Improved on my run pace from last year although the new course was much easier with less elevation changes throughout. Had a good run but it didn't really matter b/c of the bike error. That cost me a 5th overall and an AG win.

Friday Jun 26, 2015 #

Note
(rest day)

Window cleaning & yard work today.

Thursday Jun 25, 2015 #

Ride (Tri Bike) 1:00:01 [3] 36.06 km (1:40 / km)

Quick afternoon ride. Quite windy from the SW.

Wednesday Jun 24, 2015 #

Swim 40:00 [3] 2.0 km (20:00 / km)

Morning swim at WLU
500 free
200 kick
300 with paddles
10x50 on 1:20
500 pull with paddles

Mountain Bike (XTERRA pre ride) 1:40:06 [3] 30.65 km (3:16 / km)

Parked at upper lot by Quarry. Rode the course 2x except for the couple of Km's in the Quarry. Nice new course. Should be decent on Saturday. Hopefully not much more rain b/w now and then.
Went race ready with no socks and no gloves. Prob will go with no sunglasses or at least clear lenses as it can be sketchy in the forest with the sun/shade tough to see some roots/rocks. Developed blisters on both R & L hand on outside from handlebars.. Should be OK by Sat. Frig..

Run (XTERRA Pre run) 18:34 [3] 4.16 km (4:28 / km)
shoes: Hoka Clifton

Ran 1/2 of the course. Still waiting for my Altra trail shoes from Adventure Guide so I guess i'll be wearing the Hoka's for race. Not ideal but manageable I hope.

Tuesday Jun 23, 2015 #

Mountain Bike 57:26 [3]

Quick ride over to Chicopee on the double track. 1 lap of chicopee trails plus 2 hill climbs. Was supposed to ride Tri or Road today but it was way to windy. Wildlife: 2 deer & 3 fox seen today :)

Monday Jun 22, 2015 #

Mountain Bike 1:08:10 [3]

Morning ride on GRT over to Chicopee. 1 Lap there plus 2 more hill climbs. Saw 1 Deer on the trail.

Swim 40:00 [3] 2.0 km (20:00 / km)

Noon swim at WLU
300 free w/ fins
200 kick
300 drill
200 kick
500 pull w/ paddles
5x100 on 2:00

Sunday Jun 21, 2015 #

Note
(rest day)

Kingsley and I watched Andrea do her 70.3 Syracuse Race. Unfortunately b/c she started in the 17th wave at 8:15am she got turned back on 2nd lap of run due to severe T-storms. (They told everyone to leave and get somewhere safe like your car).

Saturday Jun 20, 2015 #

Ride (Syracuse 70.3 Bike Course) 2:31:45 [3] 89.0 km (1:42 / km)

After noticing a slice in my front tire sidewall and the tube peaking through (very very small) I decided to play it safe and drop $100 on another new Conti Grand Prix tire. Didn't want to get stuck in the middle of course with a tire blowout so rather safe then sorry.
The course is very challenging. The 1st 30km is mostly uphill and it was into a fierce headwind so that was not fun. Thank goodness for the last 40km which I averaged over 40km/hr so that made up some time :)

Friday Jun 19, 2015 #

Run (Syracuse 70.3 Run Course) 49:19 [3] 10.75 km (4:35 / km)
shoes: Hoka Clifton

Evening Run at 5:30pm after we arrived at Jamesville Beach Park for Andrea's 70.3 race. We got her all registered and checked out Expo and she did a short run and swim. After a long day of driving I hadn't hydrated properly for this run. Had no water or gels for run. A few tough hills on really nice course.

Thursday Jun 18, 2015 #

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

weights and stretching

Wednesday Jun 17, 2015 #

Swim 30:00 [3] 2.0 km (15:00 / km)

O/W swim at Kelso Beach area along the buoy line and a bit further out. Water was nice, but weeds are growing.

Mountain Bike 2:28:15 [3] 40.25 km (3:41 / km)

Kelso ride. Pretty much rode all the trails at least once. I think I did 5 or 6 climbs either up Ascension or the switchback on race course. Great ride. Only a few muddy patches otherwise really good.
387m of elevation gain.

Run (Trail) 36:37 [3] 7.18 km (5:06 / km)
shoes: Hoka Clifton

Brick Trail run at Kelso. 113m of elevation gain. Tough run in the heat.

C • Solid training day! 2

Tuesday Jun 16, 2015 #

Ride (Road Ride) 1:44:47 [3] 56.45 km (1:51 / km)

Evening road ride with Maier and Luke. 35km/hr NW wind so we took turns leading. Cruisy ride tonight for fun. Nice to do some drafting instead of solo on tri bike.

Monday Jun 15, 2015 #

Swim 1:20:00 [3] 4.0 km (20:00 / km)

Noon swim at WLU. 1st swim since Milton Tri so felt sluggish for most of it.
800 w/u with fins
500 pull (paddles, 300 free
400 pull, 300 free
300 pull, 300 free
200 pull, 300 free
100 pull, 300 free
200 pull.

Sunday Jun 14, 2015 #

Note
(rest day)

Andrea did a Tri ride in morning and I worked in afternoon.

Saturday Jun 13, 2015 #

Ride (Tri Bike) 1:55:19 [3] 71.4 km (1:37 / km)

Evening Tri ride to the East (almost to Aberfoyle) Had a nice tailwind coming home. Avg 37.2km/hr.

Friday Jun 12, 2015 #

Run 45:00 [3]
shoes: Hoka Clifton

Treadmill run with some 2min intervals up to 9.5 and 3 min recovery.

Thursday Jun 11, 2015 #

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

weights and stretching

Wednesday Jun 10, 2015 #

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

weights and stretching

Tuesday Jun 9, 2015 #

Run 35:30 [3] 8.0 km (4:26 / km)
shoes: Hoka Clifton

Morning road run. Only chance for workout time today.

Monday Jun 8, 2015 #

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

3x200 mixed w/u with drill
3x800 free, pull buoy, paddles

Sunday Jun 7, 2015 #

Swim race (Milton Tri Course) 10:45 [4] 0.75 km (14:20 / km)

1st Race of the 2015 Season
Great day with the family at Kelso for Milton Tri.
Perfect sunny conditions with moderate wind. Water was great at 68F
Started off with the lead pack for 1st 250m then got dropped and therefore lost any drafting for the rest of the swim. Came out of the water with Ed Cyr & Mike Coughlin so I was pretty happy and in great shape for the bike.

Ride race (Tri Bike) 47:05 [5] 30.0 km (1:34 / km)

Started off solid then the major climb dropped the average speed quite a bit. Cruised it north on 6th line and kept a steady effort. Pretty happy with bike, came in with 5th fastest bike split.
10km split 17:49
20km split 15:15
30km split 15:00

Run race (Milton Tri Course) 27:48 [5] 7.0 km (3:58 / km)
shoes: Hoka Clifton

Solid run for me, felt great with the Hoka's and new quick laces
Splits were
1km 3:55
2km 3:59
3km 4:06
4km 3:52
5km 4:16
6km 4:12
7km 3:58
AG 1/55 Overall 9/355 Men.

C • Congrats! 3

Saturday Jun 6, 2015 #

Note
(rest day)

Watched Andrea and friends race at Woodstock sprint tri

Friday Jun 5, 2015 #

Mountain Bike 1:09:55 [3]

Quick morning rip on Grand River Trail and 1 loop plus extra climb at Chicopee. Their trail is now officially open and nicely groomed except 1 section of it. Not bad for a quick good Xterra training session.

Swim 50:00 [3] 2.5 km (20:00 / km)

500 free with fins
200 kick
6x300