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Training Log Archive: Gooder

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Ride10 15:51:51 344.99(2:46) 555.2(1:43)
  Run10 5:23:41 23.12 37.2
  Swim7 4:22:23 9.63(27:15) 15.5(16:56)
  Mountain Bike2 2:36:40
  Core Strengthening/Weights & Stretching5 1:50:00
  TRX Suspension Training1 30:00
  Total25 30:34:35 377.73 607.9

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Sunday Aug 31, 2014 #

Swim 25:00 [3] 1.5 km (16:40 / km)

Family outing at Moses Springer outdoor pool. Andrea did 900m swim while I played with kids at KidSplash, then I went for a swim while they had picnic lunch. Fun times!

Saturday Aug 30, 2014 #

Ride (Tri Bike) 1:29:19 [3] 54.1 km (1:39 / km)

Mid morning ride up to Guelph, Ariss & Maryhill area. Super hot and Strong SW wind coming back into headwind.

Run (Brick) 22:50 [3] 5.0 km (4:34 / km)
shoes: Brooks Glycerin

Brick run after ride. Super hot and muggy. Sweatfest..

Friday Aug 29, 2014 #

Note
(rest day)

4th Day shift then lawn cutting at home.

Thursday Aug 28, 2014 #

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

Weights & core

Swim 32:07 [3] 2.0 km (16:04 / km)

After work swim at Moses Springer.

Wednesday Aug 27, 2014 #

Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014

Treadmill Run

Tuesday Aug 26, 2014 #

Note
(rest day)

Was going to go swimming at Moses Springer after work, but went to other work instead.

Monday Aug 25, 2014 #

Note
(rest day)

Sunday Aug 24, 2014 #

Ride (Tri Bike) 1:06:11 [3] 40.0 km (1:39 / km)

Tri Ride from Cottage along Colpoys Bay. Had to turn around just before Big Bay as there is construction. Did some out and back along water with some good climbs.

Saturday Aug 23, 2014 #

Run (Road) 31:22 [3] 7.0 km (4:29 / km)
shoes: Brooks Glycerin

Road run from cottage. Out & back. Hot coming back with the wind.
Negative 1km splits for entire run starting at 4:43/km down to 4:08/km

Ride (Tri Bike) 1:33:58 [3] 53.7 km (1:45 / km)

Tri ride with Greg from cottage to Oxenden, Lake Charles, Kemble, with awesome view of Owen Sound Bay, back by Cobble Beach, Wolseley & Oxenden.

Friday Aug 22, 2014 #

Run (Road) 39:46 [3] 9.0 km (4:25 / km)
shoes: Brooks Glycerin

Afternoon run at cottage. From cottage to Oxenden. 1 pretty steep climb at 4km.

Thursday Aug 21, 2014 #

Mountain Bike 1:05:40 [3]

Evening ride along Grand River Trail to Chicopee. 1 Lap of Chicopee course then back home

Wednesday Aug 20, 2014 #

Note
(rest day)

Tuesday Aug 19, 2014 #

Mountain Bike 1:31:00 [3]

Evening ride at Natchez Woods, Grand River Trail and over to Chicopee. 5 hill repeats up & down Chicopee and then home.
Not many hours on MTB lately so not riding that well.

Monday Aug 18, 2014 #

Swim 33:25 [3] 2.0 km (16:43 / km)

Outdoor swim at Moses Springer. 67F

Sunday Aug 17, 2014 #

Ride (Tri Bike) 2:09:52 [3] 81.3 km (1:36 / km)

Kingsley's Triathlon in Fergus today, so I loaded up my Tri Bike and rode home after her race. Rode a bit of Belwood Tri Course then home via Elora, Inverhaugh, Ariss, Bloomingdale, Maryhill & Breslau. Mostly tailwind & sidewind so had a great average 38km/hr.

Saturday Aug 16, 2014 #

Ride (Tri Bike) 3:03:03 [3] 105.5 km (1:44 / km)

Early morning ride with Luke up to Maryhill, Ariss, Elora, Fergus and back through West Montrose, Conestoga, Breslau.
SW wind so it was tough coming back but we managed a solid effort 34.6km/hr.
Knee warmers & arm warmers for entire ride!

Run (Brick (Trail)) 28:24 [3] 6.2 km (4:35 / km)
shoes: Brooks Adrenaline 2014

Brick run after ride. Felt good.

Friday Aug 15, 2014 #

Swim 47:27 [3] 3.0 km (15:49 / km)

Outdoor swim at Moses Springer 50m pool.
Water was a beautiful 65F. Wore full sleeve Aqua Sphere suit.

Thursday Aug 14, 2014 #

Ride (Road Bike) 1:11:02 [3] 40.4 km (1:45 / km)

Afternoon windfest road ride. Avg'd 39km/hr the 1st 10km then hit a headwind & sidewind to finish. Avg 34km/hr final.
Huge NW gusts. Went to pool early in day but lane swim was not on. Will have to swim tomorrow outdoor.

Wednesday Aug 13, 2014 #

TRX Suspension Training 30:00 [3]

TRX Dynamic Stretching

Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014

Treadmill Interval Run

Tuesday Aug 12, 2014 #

Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014

Treadmill Run

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

Stretching

Monday Aug 11, 2014 #

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

Weights & Stretching

Sunday Aug 10, 2014 #

Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014

Treadmill run. 10mins easy then 2 mins hard/3 min recover. 4 sets increasing every time

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

Stretching

Saturday Aug 9, 2014 #

Ride (Road Bike) 1:33:32 [3] 50.0 km (1:52 / km)

Evening ride to Guelph,Ariss, Crowsfoot, Bloomingdale, Breslau. Easy spin tonight.

Friday Aug 8, 2014 #

Ride (Road Bike) 1:29:05 [3] 50.0 km (1:47 / km)

Morning ride to Guelph

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

Swim at Moses Springer.
Did some sets with the regular WLU crew. There was 7 of us. Did 12x100 all out with them then the rest on my own.

Thursday Aug 7, 2014 #

Run (Stroller Run) 51:19 [3] 10.0 km (5:08 / km)
shoes: Brooks Glycerin

Morning Stroller Run with Greyson. Steady easy pace

Wednesday Aug 6, 2014 #

Ride (Tri Bike) 17:00 [3] 10.2 km (1:40 / km)

Coming off 5 nights shifts wanted to get out for a decent ride. Was planning for a fast 70km.
Got off to a good start and then when I got to Beaverdale & Kossuth Rd, I came across some fresh white line paint but by then it was too late. I had rode through it and my tires were completely greased up with it. UGH Frig I was mad. I assume then just did that road and turned onto Kossuth and were out of sight so I didn't realize it was done. Not Happy.. It was caked on so I had either the option of still riding and eventually it would wear off (and get all over bike frame) or stopping and calling for a ride home. So thankfully Andrea was close by for work and was able to come get me. Some paint on wheel well of bike I managed to clean off but I think tires will be garbage.

Swim 32:44 [3] 2.0 km (16:22 / km)

Outdoor swim at Moses Springer 50m pool
1000m free
5x100 on 1:45
500m free

Tuesday Aug 5, 2014 #

Note
(rest day)

Had kids today. Was going to do a double stroller run but it downpoured.

Monday Aug 4, 2014 #

Note
(rest day)

Was going to Ride TT bike & run but then it rained.

Sunday Aug 3, 2014 #

Run (Treadmill) 30:00 [3]

Treadmill Run

Saturday Aug 2, 2014 #

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

Weights & Stretching

Friday Aug 1, 2014 #

Ride (Tri Bike) 1:58:49 [3] 70.0 km (1:42 / km)

Morning Ride up to Maryhill, Conestogo & Ariss. Goal here was to average 35km/hr. Had a negative split last 40km and managed to hit 35.4km/hr for final average. Solid ride today.

Swim 31:40 [3] 2.0 km (15:50 / km)

Morning swim with Andrea at Moses Springer Outdoor 50m pool.

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