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Training Log Archive: Gooder

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Ride	10	17:22:06	367.92	(2:50)	592.11	(1:46)
Swim	13	9:35:30	19.76	(29:08)	31.8	(18:06)
Mountain Bike	7	8:09:27	88.24	(5:33)	142.01	(3:27)
Run	10	6:02:44	35.11		56.51
Core Strengthening/Weights & Stretching	10	5:05:00
Total	28	46:14:47	511.04		822.43

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Friday Jul 31, 2015 #

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

Weights, core and foam roller

Run 20:00 [3]
shoes: Hoka Clifton 2

Treadmill Run

Thursday Jul 30, 2015 #

Core Strengthening/Weights & Stretching 40:00 [3]

Weights, core and stretching.

Swim 52:32 [3] 3.0 km (17:31 / km)

Moses Springer pool after work.
1000 free, kick and drill w/ fins
1000 w/ paddles
1000 free.

Wednesday Jul 29, 2015 #

Core Strengthening/Weights & Stretching 45:00 [3]

Weights, core and stretching

Ride (Road Ride) 1:11:55 [3] 36.0 km (2:00 / km)

Evening road ride after work. Legs & body didn't respond to this ride, not much in the tank for this one. Cut it short. Was planning on at least 50km.

Tuesday Jul 28, 2015 #

Run 45:00 [3]
shoes: Hoka Clifton 2

Treadmill run.

Monday Jul 27, 2015 #

Swim 52:33 [3] 3.5 km (15:01 / km)

Awesome morning swim at Moses Springer... 30C outside and pool was 77F.
1000 free w/ fins
500 pull w/ paddles
500 free w/ fins
500 free
500 free w/ fins
500 free

Sunday Jul 26, 2015 #

Ride (Tri Bike) 2:30:57 [3] 86.34 km (1:45 / km)

Afternoon ride from SJAM in Wloo to the NW. Super hot. Legs were not responding for the first 30km. Once settled in it wasn't too bad. Time for an easy recovery week then 7 wks to ramp up for Barrelman 1/2.

Saturday Jul 25, 2015 #

Event: XTERRA Ontario

Swim (XTERRA Swim) 24:00 [3] 1.5 km (16:00 / km)

Awesome 2 loop course with a short beach run b/w laps. Water was pretty warm but still wore sleeveless wetsuit. Managed to draft off Sean and Rich for about 250m then lost them and swam solo for rest of laps. Came out of the water in 3rd with about a 45sec gap on the 4th guy. (time includes T1 transition) Actual swim was roughly 22:50

Mountain Bike (XTERRA Bike) 1:13:30 [3] 24.0 km (3:04 / km)

This course was intense! Lots of small up & downs, roots, rocks, ridges in the single track and some faster double track which some parts were very sandy. It was a new course so it will take some time to wear in the terrain. Very challenging, my poor 26er bike took a beating! ..need to upgrade to a 29er for these types of terrain. 4th place guy caught me on 2nd lap and then we passed each other a few times and he got to T2 about 15 secs ahead of me so I was into 4th spot.

Run (XTERRA Run) 40:50 [3] 8.4 km (4:52 / km)

This was a brutal course. So technical and more of a hike/run/walk for me. I got back into 3rd overall about 300m into run which was good. Bad news was the 30m vertical wall we had to go up. There was rope to hold on but I managed without it. Then it was up, down, twisty turns, swampy, soft terrain over logs, roots, etc. (more like an adventure race). I was suffering on this one but managed to hold onto 3rd overall despite guys lower then me having faster run splits. Definitely had the wrong shoes, really need a decent trail shoe with more support and tread. Overall a great day finishing 3rd overall behind Pro Sean Bechtel and former pro/coach Rich Pady.

Note

Post race food/muscle milk was great and the bag of m&m's and salt & vinegar pringles on the way home was perfect.

C • Congrats on the race! 2

Friday Jul 24, 2015 #

Mountain Bike (XTERRA Parry Sound Bike ) 46:53 [3] 12.82 km (3:39 / km)

Got up to Nine Mile Lake, Parry Sound around 1pm and had my Subway lunch at the Lake which was beautiful. (Swim start and T1 area). Patryk Biegalski and Michael Mazza showed up so we did an easy loop of the bike course. It was getting super hot out. The FDF's were brutal in the forest! I got a huge bite on rear end and 2 or 3 on my leg. Geez!! Was planning on pitching a tent at KOA for the night but with the FDF's Mike offered me the other double bed at his hotel so that I did.

Swim 7:00 [3] 0.4 km (17:30 / km)

Easy lake swim w/out wetsuit after the ride to cool down. Then back to hotel and to Swiss Chalet for dinner then race prep.

Thursday Jul 23, 2015 #

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

Easy treadmill run.

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

Core and stretching.

Wednesday Jul 22, 2015 #

Ride (Road Bike) 53:00 [3] 27.38 km (1:56 / km)

Late morning easy ride after a nap. Not too much motivation for this one.

Swim 35:00 [3] 2.0 km (17:30 / km)

Noon swim at WLU

Tuesday Jul 21, 2015 #

Note
(rest day)

Monday Jul 20, 2015 #

Ride (Road Ride) 1:02:05 [3] 32.2 km (1:56 / km)

Easy spin road ride after biking the kids up to daycare/camp for the day. R leg feels OK but not 100%.

Mountain Bike 47:44 [3] 14.3 km (3:20 / km)

Easy ride over to Chicopee and did some of the lap plus 2 climbs. Forgot my water bottle so cut it short.

Swim 34:55 [3] 2.0 km (17:28 / km)

Noon swim at Moses Springer. Perfect day for outdoor swim. Water was 78F.
500 free w/fins
500 pull w/ paddles
500 free
500 free w/fins.

Note

Massage after swim, also acupuncture on R Leg. Will need to ice for a few days and it will hopefully clear up for Saturday's race.

Sunday Jul 19, 2015 #

Event: Niagara Tri

Swim (Niagara Sprint Tri Swim) 11:11 [3] 0.8 km (13:59 / km)

Niagara Sprint Tri at Nelles Park Beach in Grimsby. Super hot day, was already close to 30C with humidex at 9am swim start. Water was ideal, nice and calm and cool so it felt nice. Got some decent draft for most of this swim (at least 2/3 of it) Came out of the water in 15th overall and 3rd in my AG.

Ride (Niagara Sprint Tri Bike ) 38:02 [3] 25.0 km (1:31 / km)

Got out of T1 in decent time and onto the bike. I was aiming for a 40km/hr split as this course is flat and fast. With a SW wind (at 20/hr) going out I was avg'ing over 43km/hr. Just before the turnaround I was into 2nd overall and 1st in my AG. Coming back was a side/headwind and avg was about 35.5km/hr. Overall avg 39.43km/hr. The course was pretty rough to the left of white line. In the shoulder was good but lots of grit/stones to contend with. Felt good on the bike but knew with the increasing heat that I would suffer on the run!
Happy to have the 2nd fastest bike split of the day only 8 seconds behind another race buddy.

Run (Niagara Sprint Tri Run) 30:25 [3] 7.1 km (4:17 / km)
shoes: Hoka Clifton

The run was a mix of road, grass and trail so hard to get into a groove. Right from the start I felt off. (A bit of stomach issue as well, but it never got too bad). I knew 4min pace was out of the question so I tried to settle into a 4:15-4:20 pace which meant I would be passed by some racers. My race buddy Kevin (in my AG) passed me at 3km and then another guy who won the race passed me at 4km. I managed to hold onto my position and get to the finish.
Good for a 2nd in AG and 4th Overall so not too too bad.

Note

After the race I noticed a red mark and bruising on my R leg adductor (right above knee on inside of quad. Hit the medical tent for some active release which killed!) So possibly a strain. Been icing and sports gel on it to relieve pain (hurts to go up and downstairs) ughh.

Saturday Jul 18, 2015 #

Ride (Pre Race Activation Ride) 23:20 [3] 14.2 km (1:39 / km)

6pm Tri ride out and back with some easy/hard spinning intervals. Haven't been on tri bike since last Sunday so needed to get out before race.

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

Stretching with foam roller and core exercises

Friday Jul 17, 2015 #

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

Morning swim at WLU with Rick.
100 free, 100 kick, 100 drill x3
5x100 free on 2:00 (25 easy, 50 hard, 25 easy)
10x50 on 1:10 (25 easy, 25 hard)
100 free cool down.
Great activation swim for Sunday's race.

Note

Was planning on a Tri bike activation ride today and a full rest day tomorrow but could be rained out. May have to do the short ride tomorrow.

Thursday Jul 16, 2015 #

Run 1:11:56 [3] 15.0 km (4:48 / km)
shoes: Hoka Clifton 2

6:15am run. Thought it would go better then it did. Felt really slow and sluggish. Nice morning to be out there though. Had some GI issues around 10km but was ok for rest of run.

Wednesday Jul 15, 2015 #

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

weights, core and foam roller... only 4 hrs to go now until end of Day shift tour. :)

Mountain Bike 1:13:41 [3] 18.68 mi (3:57 / mi)

Evening MTB over to Chicopee. 1 lap of course plus 2 extra hill climbs. Trails were very good (dry) even with the large amount of rain yesterday.

Tuesday Jul 14, 2015 #

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

weights, stretching and foam roller.

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

WLU swim after work at 5pm.

Monday Jul 13, 2015 #

Run 30:00 [3]
shoes: Hoka Clifton 2

Noon hour treadmill run. Easy pace, felt sluggish.

Sunday Jul 12, 2015 #

Core Strengthening/Weights & Stretching 45:00 [3]

weights, core, stretching and foam roller. Light week (working days Sun-Wed) & race Niagara Tri on Sunday upcoming.

Saturday Jul 11, 2015 #

Ride (Tri Bike) 2:29:17 [3] 92.5 km (1:37 / km)

Kids and I watched Andrea race the Belwood Lake Duathlon in the morning. The temp was steadily increasing so I knocked my 125km plan down to 90km to ride the course 1x instead of 2x and then ride home. This was a battle with the heat and mentally by myself. Overall a decent ride. Hit one detour near Elora. Drained all 3 bottles (could've maybe used a bit more) and 2 gels.
Avg 37.2km/hr.

Run (Brick Run) 30:51 [3] 7.0 km (4:24 / km)
shoes: Hoka Clifton 2

Brick run in the heat. This was a sufferfest. My water bottle with half ice cubes was warm by 4km.
1st km was uphill at 4:37 pace then the last 6km splits were b/w 4:14 & 4:29 pace so I was happy with that. Took a few hours to cool down with Gatorade, water and food. I haven't trained this year in this type of heat so body has not adapted to it yet.

Core Strengthening/Weights & Stretching 5:00 [3]

Foam roller and stretching.

Friday Jul 10, 2015 #

Swim 1:18:00 [3] 4.0 km (19:30 / km)

Morning swim at WLU with Keast, Ehgoetz, Fabian, Dawson, Hamilton & Green. We dominated the pool today!
6x200 (50free/100kick;drill/50free) w/fins
16x75 on 1:40
3x400 pull with paddles
2x200 (50free/100back/50 free)

Mountain Bike 1:20:47 [3] 17.1 km (4:43 / km)

Late morning ride at Puslinch. Trail was in perfect condition! Great ride.

Thursday Jul 9, 2015 #

Note
(rest day)

Chiro appt, took Greyson swimming and work night shift tonight.

Wednesday Jul 8, 2015 #

Swim 1:40:00 [3] 5.0 km (20:00 / km)

Noon swim at WLU.
500 free, 300 kick, 200 drill (with fins)
500 pull/paddles
10x50 on 1:00
500 pull/paddles with Kraemer
3 rounds of 6x50 on 0:55, 12x25, 100 free with Kraemer
400 pull/paddles to finish it off.

C • IM 4

Tuesday Jul 7, 2015 #

Run 1:03:41 [3] 14.0 km (4:33 / km)
shoes: Hoka Clifton 2

Early 6:40am run right after night shift. Ran along GRT at Grey Silo Golf Course then Country Squire up to University, Northfield and across Bridge then back to the station.

Core Strengthening/Weights & Stretching 1:00:00 [3]

Weights, core and foam roller.

Monday Jul 6, 2015 #

Ride (Road Bike) 1:32:39 [3] 50.28 km (1:51 / km)

Morning road ride after night shift.

Swim 45:19 [3] 2.6 km (17:26 / km)

Noon swim at Moses Springer
500m with fins
500 pull
10x100
600 free

Sunday Jul 5, 2015 #

Mountain Bike 1:44:59 [3] 25.0 km (4:12 / km)

Afternoon lap plus a bit more at Hydrocut with Chappy before going in for night shift. Trail was very good.

Saturday Jul 4, 2015 #

Ride (Tri Bike) 3:02:34 [3] 101.98 km (1:47 / km)

7am Tri Ride from West Waterloo with Maier. Out to Hawkesville, Wallenstein, Glen Allan, Millbank, Poole, Wellesley and back. Nice morning, a little cool but light wind for once.

Friday Jul 3, 2015 #

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

1st Outdoor pool swim of the summer at Moses Springer 50m pool. Water was 70F. Wore sleeveless wetsuit and did a continuous swim. Steady and moderate pace.

Mountain Bike 1:01:53 [3] 18.73 km (3:18 / km)

Double track and community trail to Chicopee. One lap of Chicopee course plus 2 hill climbs. Double track and single track to get home.

Thursday Jul 2, 2015 #

Note
(rest day)

Wednesday Jul 1, 2015 #

Ride (Tri Bike) 3:38:17 [3] 126.23 km (1:44 / km)

6:25am ride, left here and met Luke at Townline & Pinebush. (15km away). He left New Hamburg at 5:35am. We pulled up at meeting point within seconds of each other at 6:50am LOL (great timing). Had a great ride SE to Hamilton (Hwy 5 & Hwy 6 for Tim Horton's). Coming home was tough, uphill and into the fan & some misty rain. (thankfully not too hard so my bike stayed CLEAN!!)
Solid ride finished at 34.7km/hr despite the headwind coming back

Run 20:01 [3] 5.01 km (4:00 / km)
shoes: Hoka Clifton

Bonus run! Andrea did not go for her Tri ride after I got home b/c so windy. So I peeled off a quick run. (Then she did her MTN Bike ride on trail). Wanted to go sub 20min but just missed!
4:00
3:53
4:09
4:06
3:53 were 1km splits.

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