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Training Log Archive: Gooder

In the 30 days ending Sep 30, 2016:

activity

time

miles

Ride

17:44:19

375.37

(2:50)

604.1

(1:46)

Mountain Bike

10:46:24

99.67

(6:29)

160.4

(4:02)

Swim

6:40:00

12.43

(32:11)

20.0

(20:00)

Run

3:29:05

21.72

34.95

Core Strengthening/Weights & Stretching

2:00:00

Indoor Cardio

40:00

Rollerblading

30:00

Total

41:49:48

509.18

819.45

3:31

0:00

» now

Friday Sep 30, 2016 #

Ride (Tri Bike) 1:57:45 [3] 67.2 km (1:45 / km)

Morning Tri Ride to Guelph and Back.

Swim 45:00 [3] 2.0 km (22:30 / km)

Noon swim at WLU with a speed suit.

Thursday Sep 29, 2016 #

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

Noon swim. 30x100 on 1:45

Wednesday Sep 28, 2016 #

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

Weights, core and stretching.

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill at work.

Tuesday Sep 27, 2016 #

Ride (Tri Bike) 1:40:14 [3] 59.0 km (1:42 / km)

Solo Tri Ride from Hydrocut area. Headed SW into the wind so it was nice coming back.

Monday Sep 26, 2016 #

Swim 40:00 [3] 2.1 km (19:03 / km)

Noon swim after a morning nap.
3x700.

Sunday Sep 25, 2016 #

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

Quick weights and core before dinner at work.

Saturday Sep 24, 2016 #

Mountain Bike 1:44:24 [3] 25.6 km (4:05 / km)

GRT to Chicopee for some hills then back via Lackner & Natchez Woods.

Friday Sep 23, 2016 #

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

Quick weights & core.

Thursday Sep 22, 2016 #

Mountain Bike 1:20:39 [3] 18.0 km (4:29 / km)

Morning rip at Puslinch Trails.

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

8x300 (mixed)
100 c/d.

Wednesday Sep 21, 2016 #

Mountain Bike 1:01:00 [3] 19.0 km (3:13 / km)

Quick rip to Chicopee after cleaning the BBQ. Did some trails there and then 5 hill repeats and back home.

Ride (Road Bike) 2:02:24 [3] 68.0 km (1:48 / km)

Evening group road ride. A little out of my comfort zone in a pack of 10 for the 1st part of the ride then I got used to it and we had some pretty fast sections and some easier more social sections. Nice route over to Guelph and Puslinch.

Tuesday Sep 20, 2016 #

Ride (Tri Bike) 3:01:54 [3] 108.0 km (1:41 / km)

Left house at 6:58am. Garmin 510 was in night mode since the sun was not up yet. Beautiful red sky near sunrise but didn't stop for a picture.. Kept riding. Met Luke at 38km into ride and we rode to his work then I continued home. Great morning on the pavement.

Rollerblading 30:00 [3]

Bladed up to the school to get kids. Kings was on scooter and Grey biked home.

Monday Sep 19, 2016 #

Mountain Bike 42:30 [3] 13.2 km (3:13 / km)

Quick rip in trails before picking kids up from school.

Run 25:50 [3] 5.25 km (4:55 / km)
shoes: Altra Superior 2.0

Quick trail run before dinner.

Sunday Sep 18, 2016 #

Mountain Bike 1:07:13 [3] 20.0 km (3:22 / km)

MTB on GRT

Mountain Bike 48:59 [3] 6.0 km (8:10 / km)

Family ride on GRT.

Saturday Sep 17, 2016 #

Run (Trail run) 57:03 [3] 10.0 km (5:42 / km)
shoes: Altra Lone Peak 2.5

Morning trail run at Chicopee in the rain. Did 5 hill repeats of Tenderfoot plus some single track.

Friday Sep 16, 2016 #

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

Noon swim at WLU.

Thursday Sep 15, 2016 #

Note
(rest day)

Wednesday Sep 14, 2016 #

Ride (Road Bike) 1:22:42 [3] 44.2 km (1:52 / km)

Afternoon road ride.

Mountain Bike 50:52 [3] 13.6 km (3:44 / km)

Afternoon rip on GRT and Natchez then to pick up kids at school.

Tuesday Sep 13, 2016 #

Ride (Tri Ride) 1:49:16 [3] 61.7 km (1:46 / km)

Morning Tri Ride. Pretty windy and some stupid drivers.

Swim 45:00 [3] 2.4 km (18:45 / km)

Noon swim at WLU. Perfect day for Moses Springer but it's closed for season.

Monday Sep 12, 2016 #

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

Weights and core

Indoor Cardio 20:00 [3]

Stairclimber

Sunday Sep 11, 2016 #

Note
(rest day)

Played with kids at home in the morning then took Kings to Victoria Park, then did yard work.

Saturday Sep 10, 2016 #

Run 58:45 [3] 12.6 km (4:40 / km)
shoes: Altra Paradigm

Morning road run started in light rain then it stopped and was about 100% humidity.

Friday Sep 9, 2016 #

Ride (Tri Ride) 1:03:58 [3] 38.5 km (1:40 / km)

Morning Tri around around Town.

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

Noon swim at Moses Springer. Last time there for the season as they close on Sunday. Too bad considering the temp was 80F today.

Thursday Sep 8, 2016 #

Ride (Road Bike) 1:12:50 [3] 38.2 km (1:54 / km)

Started to rain when I got near the school so circled back and pulled over to a friends house and got out of downpour for 5 mins.. Then Andrea and the kids walked by from school and they were drenched.
It cleared a few minutes later so I continued on as my bike would've got wet/dirty anyway. It dried up and was super hot as well.

Wednesday Sep 7, 2016 #

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

Noon swim at Moses Springer. 77F

Tuesday Sep 6, 2016 #

Note
(rest day)

Monday Sep 5, 2016 #

Mountain Bike 1:34:51 [3] 21.0 km (4:31 / km)

Afternoon ride at Kelso. Parked by base of hill and did 10 hill repeats choosing a different climb each time. Total 2100ft of climbing.

Run (Trail run) 37:27 [3] 7.1 km (5:16 / km)
shoes: Altra Lone Peak 2.5

Trail run at Kelso.
Couldn't swim as the lake was closed from blue/green Algae.

Sunday Sep 4, 2016 #

Ride (Road Bike) 2:14:02 [3] 73.0 km (1:50 / km)

Road Ride with Souter.

Saturday Sep 3, 2016 #

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

Weights, core and stretching.

Indoor Cardio 20:00 [3]

Stairclimber.

Friday Sep 2, 2016 #

Ride (Tri Bike) 1:19:14 [3] 46.3 km (1:43 / km)

Morning Tri Ride.

Thursday Sep 1, 2016 #

Mountain Bike 1:35:56 [3] 24.0 km (4:00 / km)

Evening ride at Hydrocut. Took it easy for 1st half then picked it up for 2nd half as it was loosing daylight. Took a hard crash on Twister as I landed in some trees on my R shoulder and R forearm. Some good scrapes and bruises luckily on muscle are and not bone. A few leg scrapes as well.

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