Training Log Archive: GooderIn the 7 days ending Jun 8, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jun 8, 2014 #
Core Strengthening/Weights & Stretching 35:00 [3]
Core, light weights early this morning
Run (Treadmill) 30:00 [3]
shoes: Brooks Adrenaline 2014
Treadmill at Stn 2 , with some intervals.
Core Strengthening/Weights & Stretching 20:00 [3]
Stretching & foam roller after run.
Hoping for a MTB tonight to Chicopee after work but looks like a band of rain coming.
Hoping for a MTB tonight to Chicopee after work but looks like a band of rain coming.
Mountain Bike 45:15 [3]
Ride on double track community trail to Chicopee. Rode the bottom section and then the terrain park (boardwalk etc). Forgetting it may be slippery I went on the downhill one and at 2nd turn started to slide out and knew I was in for a nasty crash. Tried to dismount on the fly (which I did but I flew off the side of my bike and caught the edge of the boardwalk with my R Hamstring and then landed flat on my back looking skyward. Called it a night and got Tx from Dr. Sherpa which included a SportsWrap for R leg and full back coverage of Deep Cold Ice gel. Listed Day-to-Day.
Saturday Jun 7, 2014 #
Run (Treadmill) 19:35 [3]
shoes: Brooks Adrenaline 2014
Treadmill run at Stn 2 but tones went off so had to cut it short.
A few nice intervals to keep tempo up.
A few nice intervals to keep tempo up.
Friday Jun 6, 2014 #
Ride (Tri Bike) 3:47:56 [3] 137.2 km (1:40 / km)
Last Long ride before Ironman 70.3 Tremblant June 22.
Departed SJAM at 6:10am to meet Luke in Bamberg for 6:30am. From there headed NW through Wellesley area to Millbank and then NE to Conestoga Lake. Up to Moorefield & back through Drayton, Conestoga Lake to Elmira then Conestoga. At about 110km we avg'd 36.6km then I headed West over to St. Jacob's, Hawksville Hill, St. Clements and through Bamberg. Good headwind for a bit. Managed to keep pace up finishing at 36.1km/hr which our target was 35-36km/hr.
Great morning for a ride.
Departed SJAM at 6:10am to meet Luke in Bamberg for 6:30am. From there headed NW through Wellesley area to Millbank and then NE to Conestoga Lake. Up to Moorefield & back through Drayton, Conestoga Lake to Elmira then Conestoga. At about 110km we avg'd 36.6km then I headed West over to St. Jacob's, Hawksville Hill, St. Clements and through Bamberg. Good headwind for a bit. Managed to keep pace up finishing at 36.1km/hr which our target was 35-36km/hr.
Great morning for a ride.
Thursday Jun 5, 2014 #
Run (Stroller - With Greyson) 28:58 [3] 5.96 km (4:52 / km)
shoes: Brooks Glycerin
Morning run with Grey.
3km easy, 1km hard, 2km easy
3km easy, 1km hard, 2km easy
Ride (Road) 46:38 [3] 25.5 km (1:50 / km)
5km easy (small chain ring), 1km hard
5km easy, 2km hard
5km easy, 3km hard
4.5km easy
5km easy, 2km hard
5km easy, 3km hard
4.5km easy
Wednesday Jun 4, 2014 #
Swim (Open Water) 35:00 [4] 2.4 km (14:35 / km)
1st Open Water swim of the year. At Kelso with XTERRA Pro Karsten Madsen. Swam across lake (on angle) approx 400m out & 400m back. Repeated 3x.
Mountain Bike 1:30:00 [4]
MTB at Kelso after swim. Ride included 4 hill climbs up Ascension plus multiple loops up top to Upper Lot.
Run (Trail) 31:00 [3] 6.5 km (4:46 / km)
shoes: Brooks Glycerin
Trail Run from Lake to top of Kelso & some single track trails.
Pretty solid XTERRA Ontario training day.
Pretty solid XTERRA Ontario training day.
Tuesday Jun 3, 2014 #
Note
(rest day)
Just finished 4 nights shifts so pretty tired as well my upper back/shoulder still not 100%. Recovery day to recharge
Monday Jun 2, 2014 #
Swim 18:00 [1] 1.0 km (18:00 / km)
Swim at WLU
Woke up today with a pinch in my upper L back/shoulder.
Went to Chiro & massage today. This hindered workout today. Hopefully it'll be better in a day or 2.
Woke up today with a pinch in my upper L back/shoulder.
Went to Chiro & massage today. This hindered workout today. Hopefully it'll be better in a day or 2.