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Training Log Archive: Gooder

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Ride10 14:25:00 310.44(2:47) 499.6(1:44)
  Run11 7:17:26 51.51 82.9
  Swim10 7:10:30 12.99(33:09) 20.9(20:36)
  Mountain Bike6 6:20:18 63.13(6:01) 101.6(3:45)
  Core Strengthening/Weights & Stretching4 2:05:00
  Indoor Cardio1 5:00
  Total25 37:23:14 438.07 705.0

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Sunday Jul 31, 2016 #

Note
(rest day)

Saturday Jul 30, 2016 #

Ride (Tri Bike) 1:49:48 [3] 66.0 km (1:40 / km)

Tri ride

Friday Jul 29, 2016 #

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

Weights and core

Thursday Jul 28, 2016 #

Run 48:24 [3] 10.5 km (4:37 / km)
shoes: Altra Paradigm

Morning run. Sweatfest.

Wednesday Jul 27, 2016 #

Ride (Tri Bike) 2:15:08 [3] 75.0 km (1:48 / km)

6:30am Tri Ride steady pace.

Swim 1:30:00 [3] 4.0 km (22:30 / km)

Swim at Moses Springer with Drew & Dickie.

Tuesday Jul 26, 2016 #

Ride (Road Bike) 1:05:33 [3] 35.0 km (1:52 / km)

Morning road ride.

Monday Jul 25, 2016 #

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

Swim at Moses Springer. 15x200 assorted sets.

Sunday Jul 24, 2016 #

Note
(rest day)

Saturday Jul 23, 2016 #

Event: XTERRA Parry Sound
 

Swim race 23:30 [4] 1.5 km (15:40 / km)

XTERRA Parry Sound Race.
Came out of the water in 3rd overall and 2nd in AG. Solid swim.

Mountain Bike 1:23:43 [3] 25.0 km (3:21 / km)

XTERRA Bike Course. Awesome course with tonnes of granite rock ridges, drops and technical sections. Double track was less sandy then last year because of the rain Thurs. Was up into 2nd overall pretty quickly and for most of ride. The doubletrack open sections where I normally gain ground didn't happen today. I was tired from the technical sections which forced me to just cruise the open sections. Nathan caught up to me with about 2km to go and I kept him in sight to T2 but then I was 3rd coming off the bike.

Run 48:45 [3] 9.0 km (5:25 / km)
shoes: Altra Superior 2.0

Caught up to Nathan at the 'Wall' and was back into 2nd. The run was a gong show. It was more like a trek through the woods.. I was barely managing to keep going forward. I knew I had 3-5 guys behind me that were in striking distance to catch me so I had to keep trucking along. The 'wall' and the other big hill were a mandatory walk/hike for me but I kept going. The aid stations I also stopped. At about 4km Ian Gray passed me so I was back into 3rd then I saw Mike Smith at the turn around and he was gaining on me but he had troubles of his own on 2nd loop. So I managed to get to the finish line eventually and hang onto 3rd overall. Luke was only 50 sec behind me. Likely he would've passed me if the run was 9.5km or 10km!

Friday Jul 22, 2016 #

Mountain Bike 52:33 [3] 13.6 km (3:52 / km)

Afternoon pre ride of XTERRA Parry Sound course with Luke & Chris. Easy pace which made for a fun smooth ride.

Swim 7:43 [3] 0.5 km (15:26 / km)

Open water swim at Nine Mile Lake

Run 23:12 [3] 4.5 km (5:09 / km)
shoes: Altra Superior 2.0

1 loop of the XTERRA course for fun.

Thursday Jul 21, 2016 #

Note
(rest day)

Work day.

Wednesday Jul 20, 2016 #

Mountain Bike 1:36:00 [3] 25.0 km (3:50 / km)

Hydrocut morning ride.

Run 30:55 [3] 6.0 km (5:09 / km)
shoes: Altra Lone Peak 2.5

Trail run at Hydrocut

Tuesday Jul 19, 2016 #

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

Afternoon swim at Moses Springer with Dickie.

Monday Jul 18, 2016 #

Indoor Cardio 5:00 [3]

Stairclimber

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

Weights, core and stretching.

Sunday Jul 17, 2016 #

Ride (Tri Bike) 53:00 [3] 31.0 km (1:43 / km)

Morning ride from cottage to Oxenden, Lake Charles, Big Bay and back.

Run 22:07 [3] 5.0 km (4:25 / km)
shoes: Hoka Clifton

Brick run along the water.

Saturday Jul 16, 2016 #

Ride (Tri Ride) 2:31:10 [3] 90.0 km (1:41 / km)

Morning ride from cottage to Lion's Head & Ferndale.

Friday Jul 15, 2016 #

Run (Trail run) 58:27 [3] 10.8 km (5:25 / km)
shoes: Altra Lone Peak 2.5

Afternoon trail run on Bruce Trail Wiarton. Very technical trail along the escarpment then a double track with rocks and mud coming back.

Thursday Jul 14, 2016 #

Run 37:25 [3] 8.0 km (4:41 / km)
shoes: Altra Paradigm

Sweaty road run.

Wednesday Jul 13, 2016 #

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

Morning swim at Moses Springer.
500 w/u
5x300 alternating free & pull-paddle

Mountain Bike 1:18:53 [3] 16.6 km (4:45 / km)

Puslinch Loop. Sweatfest.

Tuesday Jul 12, 2016 #

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

Weights, core and stretching with foam roller.

Monday Jul 11, 2016 #

Swim 1:15:00 [3] 3.0 km (25:00 / km)

Morning outdoor swim with Dickie at Moses Springer. Quite a bit harder then a recovery swim.

Mountain Bike 40:36 [3] 11.8 km (3:26 / km)

GRT and lower section of Chicopee. Calves are tight.

Sunday Jul 10, 2016 #

Event: Subaru Ironman 70.3 Muskoka
 

Swim 29:17 [3] 1.9 km (15:25 / km)

Muskoka 70.3 swim
Had a decent swim. The start was tough directly into the sun. I went to the right quite a bit but then adjusted. Came out of the water in 4th in AG.

Ride (Tri Bike) 2:40:52 [3] 94.0 km (1:43 / km)

One of the tougher 70.3 courses. It is non stop hills on this course. Felt great until about the 70km mark then some tough headwind and more hills zapped my energy and pace.
After 35km I was actually in 1st in AG! Finished the ride in 3rd in AG.

Run 1:42:15 [3] 21.1 km (4:51 / km)
shoes: Altra Impulse

Started off well but then hit a wall at 7km and my pace slowed to a snails pace. Dropped to 5th at the turn and then then coming back kept dropping and finished in 10th in AG. Not the way I wanted to finish but still an OK race. I guess I should've included some more hills in my training!
Finished in 4:56:54

Saturday Jul 9, 2016 #

Ride (Tri Bike) 10:00 [3] 5.0 km (2:00 / km)

Pre ride along Deerhurst to Hidden Valley. Forgot Garmin.

Run 10:00 [3] 2.0 km (5:00 / km)
shoes: Altra Impulse

Run after ride. Hot and humid.

Swim 10:00 [3] 0.5 km (20:00 / km)

Lake swim in the rain. No wetsuit.

Friday Jul 8, 2016 #

Note
(rest day)

Drive to Huntsville.

Thursday Jul 7, 2016 #

Ride (Tri Bike) 33:07 [3] 18.5 km (1:47 / km)

Morning test with race wheels on.

Wednesday Jul 6, 2016 #

Note
(rest day)

Work day.

Tuesday Jul 5, 2016 #

Ride (Tri Bike) 1:27:28 [3] 50.5 km (1:44 / km)

Morning ride. Cleaned up drivetrain after and put Novo 88 race wheels on for Sunday Muskoka 70.3

Run 25:56 [3] 6.0 km (4:19 / km)
shoes: Altra Paradigm

Brick run. Very hot.
3km easy, 1km hard, 2km easy.

Monday Jul 4, 2016 #

Mountain Bike 28:33 [3] 9.6 km (2:58 / km)

Biked up to the school camp with the kids and dropped them off then did a quick rip around Lackner Woods and Natchez Woods.

Swim 30:00 [3] 1.5 km (20:00 / km)

1st outdoor swim this year at Moses Springer 50m pool. Temp was perfect at 75F and wore sleeveless suit.

Sunday Jul 3, 2016 #

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

Treadmill run.

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

Weights, core and stretching with foam roller.

Saturday Jul 2, 2016 #

Ride (Tri Bike) 58:54 [3] 34.6 km (1:42 / km)

Quick morning Tri Ride before leaving for Jays game.

Friday Jul 1, 2016 #

Note
(rest day)

Work and then home for the night.

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