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Training Log Archive: Gooder

In the 31 days ending May 31, 2009:

activity

time

miles

Ride

29:44:59

569.08

(3:08)

915.85

(1:57)

Swim

10:19:30

18.58

(33:21)

29.9

(20:43)

Run

9:44:00

72.2

(8:05)

116.2

(5:02)

Mountain Bike

8:38:02

Core Strengthening/Weights & Stretching

3:00:00

Yoga/Pilates

1:00:00

Total

62:26:31

659.87

1061.95

[1-5]

62:11:31

5:37

0:00

» now

Sunday May 31, 2009 #

Note
(rest day)

Rest Day.
Watched AH's 1st Tri and many friends do Milton Triathlon. Everyone did great, the conditions were terrible. Windy and Cold.

I was going to swim at Kelso but it was too cold and windy in the afternoon

Saturday May 30, 2009 #

Ride long 4:37:25 [4] 153.1 km (1:49 / km)

Ride Milton SW to Waterdown, North through Carlisle, north up to Moffat and continued North past Guelph Lakes. East and then South past Rockwood, down 4th Line East on 15th SR, South down 6th Line hill, appleby and south down Walkers Line, 2 SR and across Lower Baseline
Felt great, 5 Gels, 3 Water bottles.
AVG 33km/hr

Friday May 29, 2009 #

Note
(rest day)

Thursday May 28, 2009 #

Swim 25:30 [1] 1.3 km (19:37 / km)

Swim at Kelso - First open water swim of the year
Water 65F, felt colder!

Wednesday May 27, 2009 #

Run 45:00 [2] 9.0 km (5:00 / km)
shoes: Brooks Adrenaline

Easy run up Laurelwood to Laurel Creek, Conservation to Wilmot Line and back Wideman

Core Strengthening/Weights & Stretching 15:00 [1]

Foam Roller at GoodLife

Tuesday May 26, 2009 #

Mountain Bike 1:55:32 [2]

1+ Laps at Hydrocut

Run 30:00 [2] 6.0 km (5:00 / km)
shoes: Brooks Adrenaline

Easy run post MTB

Core Strengthening/Weights & Stretching 15:00 [1]

Lots of stretching

Monday May 25, 2009 #

Mountain Bike 1:30:00 [2]

Recovery Week, 1 Lap of Hydrocut with Chappy
Easy spin from 2 Longer rides on Weekend. Legs were heavy. Need to stretch

Swim 30:00 [1] 1.5 km (20:00 / km)

Recovery Week, easy continuous 1500m
Got some technique tips from HV

Sunday May 24, 2009 #

Run long 1:00:00 [3] 12.8 km (4:41 / km)
shoes: Brooks Adrenaline

Run from Cottage in morning along the Bay with AH, Beautiful day, felt great.

Ride tempo 2:01:00 [5] 67.0 km (1:48 / km)

Ride along Island View Drive to Big Bay with AH (20 min) then continued to Presquile and to Balmy Beach, Owen Sound. Returned via Kemble, Lake Charles and Oxenden. The last 1:40:00 went race pace averaging over 35km/hr
Awesome Day for a ride.

Saturday May 23, 2009 #

Ride long 3:16:00 [2] 91.5 km (2:09 / km)

Bruce Peninsula Ride with AH from Wiarton to Lion's Head/Ferndale

Run 7:00 [1] 1.5 km (4:40 / km)
shoes: Brooks Adrenaline

Post Ride run down Laneway at Cottage

Friday May 22, 2009 #

Note
(rest day)

Thursday May 21, 2009 #

Mountain Bike 1:25:00 [4]

Hydro Cut with Chappy and Schmidt, couldn't keep up to them.

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

Great swim with splasher, felt 100% better then yesterday's swim

Run tempo 1:20:00 [4] 16.4 km (4:53 / km)
shoes: Brooks Adrenaline

Paradise Lake Loop with Maier. Steady pace felt awesome.

Core Strengthening/Weights & Stretching 15:00 [1]

QuadBaller Leg Stretching

Wednesday May 20, 2009 #

Swim 45:00 [2] 2.2 km (20:27 / km)

Easy swim with RJ, felt really tired from being up in middle of night

Ride 1:40:44 [2] 44.5 km (2:16 / km)

Nice Evening Bike with AH out to Bamberg, Wellesley and Lisbon
SW wind at 35-40km/hr.

Tuesday May 19, 2009 #

Ride hills 2:02:49 [3] 62.9 km (1:57 / km)

Ride out to Topping and Back, with some hill repeats at end.
Strong west wind made for a cruisy ride back.

Core Strengthening/Weights & Stretching 15:00 [0]

QuadBaller Leg stretching

Monday May 18, 2009 #

Run hills 1:30:00 [3] 18.0 km (5:00 / km)
shoes: Brooks Adrenaline

Paradise Lake Loop with Chappy and Spritzer

Sunday May 17, 2009 #

Swim 1:10:00 [4] 3.1 km (22:35 / km)

Swim at YMCA Cambridge with TS and her sister, thank god I was able to draft off them for the core of the workout!

Saturday May 16, 2009 #

Note
(rest day)

Friday May 15, 2009 #

Ride long 5:06:00 [3] 160.0 km (1:55 / km)

Longest ride ever, felt great.
Wind gusts out of the SE at 35km/hr.
Stopped back at home after 3hr and refueled and hydrated. Total 4 water bottles and 4 gels.
The last hour coming home into the wind was tough.

Run 16:00 [2] 3.2 km (5:00 / km)
shoes: Brooks Adrenaline

Tried a run after that long ride to see what it felt like. Yikes only 39km more for a Marathon...what am I thinking?!

Core Strengthening/Weights & Stretching 15:00 [1]

Ongoing stretching tonight after that training session

Thursday May 14, 2009 #

Run hills 1:02:00 [3] 11.8 km (5:15 / km)
shoes: Brooks Adrenaline

Nice hilly run, very windy.
Run with AH around Waterloo

Wednesday May 13, 2009 #

Run tempo 30:00 [3] 6.0 km (5:00 / km)
shoes: Brooks Adrenaline

Steady quick pace run for me. Good recovery run from yesterdays Ride

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

500 w/u, 250 kick, 250 paddles
10x100m on 2:00 (100m were b/w 1:27-1:31 each)
cool down by standing there and chatting with the gang going to Florida for the 70.3 all in their new Blue Seventy skin suits.

Core Strengthening/Weights & Stretching 15:00 [1]

Stretching with Foam Roller at GoodLife

Tuesday May 12, 2009 #

Swim tempo 1:00:00 [2] 3.0 km (20:00 / km)

Good swim with Maier at Noon

Ride tempo 2:00:00 [4] 65.0 km (1:51 / km)

Ride to Bamberg, Wellesley, Lisbon, Amulree back in then across Sandhills and back home. With Spritzer and Maier. Couldn't keep up to those two on the hills and got dropped a few times. Felt tired.
Left calf has a huge knot in it. Hopefully better by tomorrow.

Core Strengthening/Weights & Stretching 15:00 [1]

Stretching the Legs with QuadBaller, left calf is in pain.

Monday May 11, 2009 #

Run 1:30:00 [2] 17.5 km (5:09 / km)
shoes: Brooks Adrenaline

Steady easy pace run, weather was cool about 10C, light wind.
Used Nathan Water Belt, (1) 8oz bottle per 1/2 hour. Only took 1 Gel at 45min.

Core Strengthening/Weights & Stretching 15:00 [1]

Good Leg stretches with QuadBaller after Run

Sunday May 10, 2009 #

Swim 1:05:00 [3] 3.0 km (21:40 / km)

Swim at MLC with AH's Master's Group

Saturday May 9, 2009 #

Ride 2:30:00 [3] 80.0 km (1:53 / km)

Ride with SR in Milton.
4th Line, West on Lower Baseline, South on Tremaine, West on 2 S/R, North on Appleby Line, West on 4 S/R, Then to Walkers Line, nice country roads, lots of hills and winding roads, very nice.
Then by Kelso to 6th Line climb up to 25th S/R West then biked right into the beautiful Thunderstorms and heavy rain on Guelph Line, Turned around and headed home.

Friday May 8, 2009 #

Ride 1:20:00 [2] 40.0 km (2:00 / km)

Ride to Lisbon and back, quick easy spin ride, nice tail wind on way home

Mountain Bike 1:14:30 [3]

Great Ride at Kelso, started at Kelso Summit and biked all the trails. Conditions were amazing, fast and dry. It started to rain at start of ride which was nice because it was hot out. Thunderstorms never came! Lots of fun.
Also saw 3 large Deer in the trails.

Thursday May 7, 2009 #

Run 34:00 [2] 6.5 km (5:14 / km)
shoes: Brooks Adrenaline

Morning Run, felt tired

Swim 30:00 [2] 1.5 km (20:00 / km)

Easy swim with some kicking and drills
Maier & Splasher

Core Strengthening/Weights & Stretching 30:00 [1]

Waterloo GoodLife

Yoga/Pilates 1:00:00 [2]

Waterloo GoodLife

Wednesday May 6, 2009 #

Swim intervals 1:15:00 [5] 3.5 km (21:26 / km)

Swim with RJ and DG
500 Warm up (breast, back, free)
250 kick with fins
250 1 arm drills
500 kick with fins
10 x 100m alternating on 2:00 & 1:45
10 x 50m (5 on 1:00, 5 on 0:55)
200 pull paddles
300 warm down

Mountain Bike 1:05:00 [4]

Wilmot Line to Erb St.
5 Hill repeat climbs on the Whore
A Deer came out to say hello on the first whore hill climb
Ate a lot of dust, gravel was loose and lots of traffic
Finished ride with some trail riding in forest behind my house

Tuesday May 5, 2009 #

Swim tempo 34:00 [4] 2.0 km (17:00 / km)

2000m continuous swim, steady pace

Mountain Bike 1:28:00 [4]

Hydrocut with JV and Chappy. Chappy forgot one of his shoes so just Joe and I did the ride.
Quick pace, conditions were great.
T1 from getting out of pool to on the bike was 25min

C • gong show 2

Monday May 4, 2009 #

Swim long 1:20:00 [2] 3.8 km (21:03 / km)

Swim with RJ
500m warmup alternating 50m of breaststroke, backstroke, freestyle
Core Ladder workout starting with 50m and increments of 50m up to 400m and then back down, short breaks in between. Total 3200m
100m warm down

Ride tempo 2:07:00 [3] 67.8 km (1:52 / km)

Solid ride with Maier. Out to Bamberg, Wellesley, Lisbon then back into Bamberg and across to Hawksville and in through Heidelberg. Felt solid for a cruisy ride.

Core Strengthening/Weights & Stretching 30:00 [1]

Core and stretching with foam roller at GoodLife
50 pushups,
50 situps, lots of stretching

Sunday May 3, 2009 #

Run 40:00 [2] 7.5 km (5:20 / km)
shoes: Brooks Adrenaline

Trail Run at Hilton Falls with AH and the Dogs
Missed morning swim due to illness

Saturday May 2, 2009 #

Ride 3:04:01 [3] 84.05 km (2:11 / km)

Ride w/ Chappy and Girard to Conestoga Lake.
WINDY!!!!!
We let Chappy pull into the wind.

C • Hope you guys had a great ride! 1

C • Yoga and streching require Tampons! 1

Friday May 1, 2009 #

Note

Day off, Rest & Recovery

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