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Training Log Archive: Gooder

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Ride	11	15:56:01	319.63	(2:59)	514.4	(1:52)
Mountain Bike	8	9:52:20	14.91		24.0
Swim	5	3:40:00	6.03		9.7
Run	7	3:10:10	17.34		27.9
TRX Suspension Training	2	45:00
Core Strengthening/Weights & Stretching	3	35:00
Indoor Cardio	1	20:00
Total	25	34:18:31	357.91		576.0

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Friday May 31, 2013 #

Ride 1:01:42 [3] 34.4 km (1:48 / km)

Road Ride up around Airport.. Thought there would be more of the Air show planes out but I just missed them. Super windy, had a nice tailwind going North on Fountain so I held a 51km/hr pace for about 4km! It was sweet!
But that meant on the way home I was struggling to go 23km/hr!
AVG 34.4km/hr for the ride

Mountain Bike 50:00 [3]

Bike along GRT to Bridgeport and into Uptown Waterloo to pick up SUV after it got serviced.

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

Stretching

Thursday May 30, 2013 #

Ride 1:14:30 [3] 38.6 km (1:56 / km)

Road Ride. Neck/trapezius pain had started this am, so this ride was a struggle.
AVG 31.1km/hr

Wednesday May 29, 2013 #

Run 20:00 [3]

Treadmill Run (only enough energy to muster up 20 mins) Busy night at work.

Tuesday May 28, 2013 #

Swim 52:00 [3] 2.7 km (19:16 / km)

Great swim with Ehgoetz at WLU
500 free
400 pull
300 kick
200 breast/back
100 free
300 pull (4:15)
3x100 on 1:45
300 pull (4:12)
3x100 on 1:45

Monday May 27, 2013 #

Ride 1:01:35 [3] 34.0 km (1:49 / km)

Road Ride out around airport and country roads near the house.

Sunday May 26, 2013 #

Mountain Bike (Mansfield O-Cup #2) 1:19:48 [5] 24.0 km (3:20 / km)

After last years results I was upgraded to Expert Category.. However upon arrival at registration, they informed me since I didn't purchase a $200 UCI license I couldn't race Expert. So I raced Sport.
Lap 1: 25:52
Lap 2: 26:40
Lap 3: 27:15
After call-ups (based on prev. results) I was in the 2nd starting row with 6 riders across the 1st row. On the first climb I managed to get into 4th going into the single track. Weaved my way up to 2nd and upon going to pass the leader he fell on a climb so I couldn't get around him and my chain came off then I slipped back to 4th. Knowing that I should be able to beat these guys, I hammered to get ahead. Passed them still on 1st lap and then held the lead for the rest of the race.
Probably my only 0-Cup race for this season.

C • nice win! 2

Saturday May 25, 2013 #

Mountain Bike 50:37 [3]

Along GRT singletrack & 1 lap of Chicopee

Run 20:45 [3] 4.6 km (4:31 / km)
shoes: Brooks Adrenaline 2012

Run to bridge & back

Friday May 24, 2013 #

Note
(rest day)

Yard Work Day

Thursday May 23, 2013 #

Mountain Bike 50:00 [3]

Over to daycare then along GRT (single track) & Natchez Woods while Andrea did the double track.

Swim 45:00 [3] 2.5 km (18:00 / km)

Swim with Andrea at WLU

Wednesday May 22, 2013 #

Ride 56:20 [3] 29.2 km (1:56 / km)

Road Ride after work. Nice tailwind going out, tough headwind coming back.

Tuesday May 21, 2013 #

TRX Suspension Training 15:00 [3]

TRX Circuit

Core Strengthening/Weights & Stretching 15:00 [3]

Stretching & foam roller

Monday May 20, 2013 #

Run race (Victoria's Du) 15:30 [5] 4.0 km (3:53 / km)
shoes: Brooks Adrenaline 2012

1st Run in the Duathlon. 2Km out/2Km back. Probably went out a bit to hard but felt good the whole way.

Ride race (Bike Segment-Victoria Du) 49:52 [4] 30.0 km (1:40 / km)

Bike was pretty good. Had a minor tailwind going out (which meant coming back would be tougher). Felt good on the ride. Tried to hold back a bit for a decent 2nd run. I managed to do this but my run was slower then I wanted. The new bike performed great, although I lost about 2 mins from not having the Tri bike. Likely around 35-36km/hr AVG

Run race (2nd Run-Victoria Du) 17:44 [5] 4.0 km (4:26 / km)
shoes: Brooks Adrenaline 2012

Felt good going into the 2nd run. The heat was rising by the second it felt like. Going out was good with a nice headwind breeze. Once I turned around it felt like an oven and it was a sufferfest to finish the last 2 km. Frig.
Oh well.
Great day for the race!
Thanks to everyone who cheered and especially to Andrea and the kids! They did great!
Overall 30/341
6/39 in AG.

C • Congrats 2

Sunday May 19, 2013 #

Note
(rest day)

Saturday May 18, 2013 #

Ride 2:18:00 [3] 73.5 km (1:53 / km)

Good ride out to Elora with Chappy. Huge wind gusts & steady sidewind for majority of the ride. Avg 31.5km/hr

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

Stretching after ride.

Friday May 17, 2013 #

Run 32:15 [3] 7.3 km (4:25 / km)
shoes: Brooks Adrenaline 2012

Run from WLU over to Waterloo Park for a few laps.

Swim 33:00 [3] 1.5 km (22:00 / km)

1000m of drills
5 x 50 with paddles on 0:55
5 x 50 free on 0:55

Thursday May 16, 2013 #

Ride 2:14:00 [3] 60.0 km (2:14 / km)

Great morning with Andrea as both kids were at Daycare (micro for the 1st time) He did great. Kings played outside on the swingset for most of the day.

Wednesday May 15, 2013 #

Mountain Bike 1:33:50 [3]

Ride along GRT to Lackner Woods, back along GRT to Chicopee. 1 lap of Chicopee. (Trail in rough shape, haven't had a maintenance day yet) Back along GRT.

Tuesday May 14, 2013 #

Note
(rest day)

Monday May 13, 2013 #

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

Great swim at WLU this morning after a busy night on P-1.

Sunday May 12, 2013 #

Note
(rest day)

Busy night on P-1 so an afternoon nap was required

Saturday May 11, 2013 #

Ride 1:23:11 [3] 48.0 km (1:44 / km)
ahr:155 max:171

Great ride with Harps after Grey's 1st Birthday party. Temp was a bit chilly but not too bad. A solid NW wind to contend with.
Great to have Harps here and fun to ride with, taking turns battling the wind.
Awesome ride up to Maryhill area.
AVG 34.5km/hr

Run 41:56 [3] 8.0 km (5:15 / km)
shoes: Brooks Adrenaline 2012

Trail run (Brick) with Harps.
Half double track & half single track along GRT to Bridge and back to Natchez Woods.

Friday May 10, 2013 #

Note
(rest day)

Took an afternoon nap with the kids

Thursday May 9, 2013 #

Mountain Bike 1:35:00 [3]

Awesome Ride at Hydro cut with Karsten. Was redlining it to keep him in sight! Hammerfest.
Ran into a tree with my left shoulder...another raspberry on left shoulder.

Wednesday May 8, 2013 #

Ride 2:06:15 [3] 68.0 km (1:51 / km)
ahr:145

Road Ride out to Maryhill, Ariss, Crowsfoot Rd, Bloomingdale and back.
Took it easy most of ride (early on) Had a nice tail wind on Crowsfoot so held 39km/hr for about 8km. Avg 32.25km/hr for the ride. Had some tough headwind on way back.

Tuesday May 7, 2013 #

Swim 30:00 [2]

Swim at the REC. Didn't really have a swim plan so this was junk training.

Mountain Bike 1:03:05 [3]

Grand River Trail, Lackner Woods. Trail is nice right now other then a few trees you have to duck under....one the way back I didn't get low enough and the tree won vs. my helmet/back.

Monday May 6, 2013 #

Indoor Cardio (Stairclimber) 20:00 [3]

127 Floors

Sunday May 5, 2013 #

Note
(rest day)

Saturday May 4, 2013 #

TRX Suspension Training 30:00 [3]

TRX Blast Workout
3 exercises then 2min cardio (run at 80%) repeat 3x
2 sets of above

Run 12:00 [3]

(6) 2 min sprints at 8.5 on treadmill as part of TRX workout

Ride 1:31:15 [3] 53.2 km (1:43 / km)

Road Ride after work. Legs were a bit toast from TRX circuit.
Second time out on the new Bike.
Avg Speed 34.75km/hr.

Friday May 3, 2013 #

Run 30:00 [3]
shoes: Brooks Adrenaline 2012

Treadmill Interval Training.

Thursday May 2, 2013 #

Mountain Bike 1:50:00 [2]

1st time to Hydrocut this year.

Wednesday May 1, 2013 #

Ride 1:19:21 [3] 45.5 km (1:45 / km)

1st Road Ride of the season on new Bike. Went out from the house over to Maryhill. Roads were pretty quiet so it was nice. Out & back ride. SE Wind so going out I avg'd 34.5km and almost kept that pace coming back. Finished with a 34.25km/hr avg. Bike was awesome. Performed great. Happy with the choice.

C • Got your text 2

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