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Training Log Archive: Gooder

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Ride8 12:27:38 278.64(2:41) 448.43(1:40)
  Swim9 6:49:45 11.43 18.4
  Run7 4:25:29 36.04 58.0
  Mountain Bike2 2:46:19 23.92(6:57) 38.5(4:19)
  Core Strengthening/Weights & Stretching5 1:55:00
  Golf1 30:00
  Scuba Diving1 20:00
  Total19 29:14:11 350.04 563.33

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Wednesday Sep 30, 2015 #

Note
(rest day)

Tuesday Sep 29, 2015 #

Note
(injured) (rest day)

Monday Sep 28, 2015 #

Note
(injured) (rest day)

1 hour massage at 4pm

Sunday Sep 27, 2015 #

Mountain Bike 1:03:25 [3] 17.1 km (3:43 / km)

After 4 Tylenol Back pain pills yesterday and 2 more today, I felt up to 75% so went for a quick rip on MTB after cutting the grass. 2 more pills after the ride. Should be in the 90% of feeling better by tomorrow.

Saturday Sep 26, 2015 #

Event: Fall Epic 8hr
 

Note
(injured) (rest day)

Couldn't make it to Epic 8hr. Back is ceased up and couldn't move out of bed. What a waste of a perfect day for it.

Friday Sep 25, 2015 #

Mountain Bike 1:42:54 [3] 21.4 km (4:49 / km)
(injured)

Although my back was in a lot of discomfort I did an afternoon ride with Luke at Hydrocut (Highland Rd. Entrance)
1st time on new KHS 29er HT. It took a little bit to get used to the bigger wheels as I almost missed a corner right off the start! After a few rides it'll be good to go. At least I got one ride in before tomorrow 8 hour team race. (My new XT 8000 pedals arrived yesterday from Nashbar so that was good)
The HT is fast especially on acceleration and uphill. It runs very smooth, so much better then 26. This should be a definite advantage for me for XTERRA racing.

Thursday Sep 24, 2015 #

Note
(injured) (rest day)

Wednesday Sep 23, 2015 #

Note
(injured) (rest day)

Scuba Diving 20:00 [3]

Took my tanks into Groundhog Divers to get annual visual, ...yes I hope to get some dives in this Fall up North.
Decided to hop in the pool there and use my gear for once to make sure it all works. Was fun to float around, practice some skills and blow some bubbles. (and fetch one of the weights at the bottom that a student dropped in last night)

Tuesday Sep 22, 2015 #

Note
(rest day)

Monday Sep 21, 2015 #

Note
(rest day)

Sunday Sep 20, 2015 #

Event: Barrelman 1/2 Iron Distance
 

Swim (Barrelman Swim) 29:21 [3] 2.0 km (14:41 / km)

My goal was 30:30 so I came out with a really good time. Felt good. Had to zig zag through some of the slower swimmers in the 2 waves ahead of me. Stayed on Kevin's feet for the 1st half then lost him in the corner where there were lots of swimmers. Kept him in sight and came out of the water in 3rd in my AG and 12th overall.

Ride (Tri Bike) 2:21:26 [3] 89.0 km (1:35 / km)

Had a good start with a NE tailwind for the 1st 25km which I was averaging over 41km/hr. Then the last 65km were into the wind. I was into 1st in my AG until about 55km. This is when Luke also caught up to me. We rode back and forth for about 10km (no drafting of course) and then he pulled away. I was feeling tired at about 60km and just needed to get out of aero for a bit. Did well on nutrition and bottles. Finished with a 37.75km/hr average which moved me to 2nd in my AG and 7th overall.
C • last 65 into wind 6

Run 1:35:34 [3] 21.0 km (4:33 / km)
shoes: Hoka Clifton

Started the run with the 1st 2km splits at 4:10 and 4:15 so then told myself to slow down and cruise at about 4:25-4:30 b/c it was getting warmer. Had to stop for 1 pee break. A nice run along the Fall. Managed to hang on 3rd in my AG and 17th overall with a final time of 4:29:53 (7 seconds ahead of my sub 4:30 goal)

Saturday Sep 19, 2015 #

Run (Activation Run) 8:34 [3] 2.0 km (4:17 / km)
shoes: Hoka Clifton 2

0.5km easy
1km hard
0.5km easy

Swim (Activation Swim) 9:45 [3] 0.7 km (13:56 / km)

Quick swim in Welland Flatwater Centre with Luke. Water was perfect.

Note

Rain in the am at home so no time for an activation ride. Also some rain in Welland so had to fore-go the ride today.

Friday Sep 18, 2015 #

Note
(rest day)

Thursday Sep 17, 2015 #

Run 28:19 [3] 6.5 km (4:21 / km)
shoes: Hoka Clifton

Morning interval run
1km easy
5x800m hard with 200m recovery in b/w
700m easy.

Wednesday Sep 16, 2015 #

Ride (Tri Ride) 1:19:35 [3] 48.0 km (1:39 / km)

Easy morning ride with a few 5 min intervals.

Swim 35:00 [3]

Easy swim at Lyle Hallman, mix of kick, free, paddles and a few sprints.

Tuesday Sep 15, 2015 #

Note
(rest day)

Taper week for Barrelman

Monday Sep 14, 2015 #

Swim 30:00 [3]

8:30pm swim at Breithaupt Pool. Ugh...so late. Moses Springer, REC and WLU are all closed for maintenance.

Sunday Sep 13, 2015 #

Ride (Tri Bike) 2:04:22 [3] 71.58 km (1:44 / km)

6:50 am ride with Luke. Last longer training session before taper week for Barrelman 1/2
We did about 25min w/u then 6x5min intervals with 5min or a bit longer recover in b/w depending on turns. etc.
The 6 hard intervals were about 310-320W.
C • Powermeter 2

Run (Brick Run) 32:45 [3] 8.0 km (4:06 / km)
shoes: Hoka Clifton 2

Road Run right after ride
4km hard
1km recovery
2km hard
1km recovery
The 1st 4km hard avg about 4:03/km and the other 2km hard were sub 4 min

Saturday Sep 12, 2015 #

Note
(rest day)

Friday Sep 11, 2015 #

Swim 1:04:48 [3] 3.4 km (19:04 / km)

Last outdoor swim of the year at Moses Springer 50m pool :( as it closes on Sunday. The water is warm enough for it to stay open another week!

1600 warm up mix with fins, drills and paddles
free, scull, kick and 1 arm drills
9x200 free on 3:50 (descend 1-3) 3x

Thursday Sep 10, 2015 #

Ride (Tri Bike) 1:18:14 [3] 44.64 km (1:45 / km)

Late morning ride while Grandma watched Greyson today.

Wednesday Sep 9, 2015 #

Run (Road Run) 46:58 [3] 10.5 km (4:28 / km)
shoes: Hoka Clifton 2

Morning run after night shift and taking kids to school. No rain but very muggy out. Tried to keep a steady 4:30 pace (Goal pace for 1st half of the run at Barrelman...then I will try to pick it up a bit).

Swim 56:00 [3] 3.0 km (18:40 / km)

Noon swim at Moses Springer with Luke (water was 77F)

3 rounds of
300 free w/fins
200 kick
100 w/ pb

12x100 on 1:55 & 2:00 alternating leading/drafting.

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

Weights and stretching.

Tuesday Sep 8, 2015 #

Note
(rest day)

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

light weights and stretching.

Monday Sep 7, 2015 #

Ride (Road Ride) 25:12 [3] 14.1 km (1:47 / km)

Ride home from work at 7am after a busy night at work.

Swim 51:37 [3] 2.8 km (18:26 / km)

2 rounds of
300 free
200 kick w/ fins

300 w/ paddles
5x300 (100 moderate, 100 hard, 100 moderate)

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

weights, core and stretching

Sunday Sep 6, 2015 #

Ride (Road Bike) 37:57 [3] 20.4 km (1:52 / km)

Ride to work after a full day at Storybook Gardens with the kids.
Added a little bit of riding since I was early for work. Super hot out.

Core Strengthening/Weights & Stretching 25:00 [3]

Some light weights, core and stretching before and after I had a nice visit to firehall from Andrea and the kids :)

Saturday Sep 5, 2015 #

Ride (Tri Ride) 2:50:00 [3] 105.85 km (1:36 / km)

6:50am start with Luke from his house in New Hamburg.
Headed West to Tavistock and to Mitchell. We were crushing the 1st 55km at over 38km/hr with some intervals (moderate around 230W and hard at 280-290 avg W) 20 mins each and 10 mins each
Coming back we kept our Avg almost and there was a big headwind coming back. Total avg was 37.5km/hr. Very hot and humid.

Run (Brick Run) 43:19 [3] 10.0 km (4:20 / km)
shoes: Hoka Clifton 2

Brick run. Started offf a bit too hard and at 7km was feeling it. Managed to keep a decent pace. So hot out and it was only 10am! Felt good to hose off then go in the swim spa and have a great lunch and shake!

Friday Sep 4, 2015 #

Golf 30:00 [3]

Morning date with Andrea to driving range, hit about 40 balls. Time to get out for a round of golf.

Swim 1:04:24 [3] 3.2 km (20:07 / km)

Noon swim with Luke
300 free w/fins
300 kick
2 rounds

3x400 (easy, moderate, hard w/ paddles)

3 rounds of 6x50, on 0:55, 1:00, 0:55

Thursday Sep 3, 2015 #

Note
(rest day)

Wednesday Sep 2, 2015 #

Ride (Tri Bike) 1:30:52 [3] 54.86 km (1:39 / km)

Morning ride, very hot. 15km easy then some 5km hard and 5km easy. Overall avg close to 37km/hr.

Tuesday Sep 1, 2015 #

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

weights and core

Run 10:00 [3]
shoes: Hoka Clifton 2

easy treadmill run

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

Stretching with foam roller and Stick

Swim 1:08:50 [3] 3.3 km (20:52 / km)

5pm swim at Moses Springer with Luke. 76F. water was perfect after a day of work.
400 free w/fins
400 kick & 1 arm drills

3 rounds of
300 free (50m moderate, 50m hard etc, etc)
200 kick
100 free hard

14x50 on 1:00 then ran out of time, pool closed.

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