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Training Log Archive: Gooder

In the 7 days ending Apr 13, 2014:

activity

time

miles

Run

4:05:04

31.1

(7:53)

50.05

(4:54)

Ride

1:19:32

23.86

(3:20)

38.4

(2:04)

Swim

1:15:00

2.55

(29:26)

4.1

(18:18)

Total

6:39:36

57.51

(6:57)

92.55

(4:19)

2:20

0:00

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Sunday Apr 13, 2014 #

Run 1:35:00 [3] 19.3 km (4:55 / km)
shoes: Brooks Glycerin

Morning road run after a busy night shift so not much in the tank. Last long run 2 weeks out from Waterloo 1/2. For this time i'd like to be done the 21km so I should be right on track.

Saturday Apr 12, 2014 #

Note
(rest day)

yard work. too much to do around the house and back on shift for 4 nights

Thursday Apr 10, 2014 #

Run 1:01:24 [3] 11.65 km (5:16 / km)
shoes: Brooks Glycerin

Stroller Run with Greyson. Great running partner. He liked it.

Ride 1:19:32 [5] 38.4 km (2:04 / km)

Afternoon ride. This was a killer ride. Wind gusts were over 75km/hr. Steady wind at least 50km/hr for the whole ride. Should of waited until Fri to ride. Along Menno St & Fountain I felt like I was going backwards. With 1km left got blown into curb and scraped up my nice carbon pedal. ugh..
Was exhausted after this ride.

C • First rain 3

Wednesday Apr 9, 2014 #

Run 26:55 [3] 6.1 km (4:25 / km)
shoes: Brooks Glycerin

Road Run right after dinner while kids were on their bikes. Kings is doing great on her new Princess Bike. She learned how to use the pedal brake tonight.
Legs felt a bit better today.
Was happy with 6 negative splits (per km) over the course of this run (4:36...4:03)

Swim 30:00 [3] 1.6 km (18:45 / km)

8:30pm swim at WLU
500 w/u free
10x100 (1-8 were 1:25-1:26 then 9&10 were 1:22 & 1:20) on 2:00 so lots of rest.
100 c/d free

Tuesday Apr 8, 2014 #

Run 1:01:45 [3] 13.0 km (4:45 / km)
shoes: Brooks Glycerin

Road Run. Windy on way out and the last km. Didn't have it today, struggled most of run, legs are still toast from the weekend riding. Might need 2nd massage this week.

Monday Apr 7, 2014 #

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

Swim at WLU
200 free
200 pull
200 kick
200 free w/fins
10x100 on 1:45
10x50 on 1:00
200 free

Note

massage after swim.

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