Training Log Archive: GooderIn the 7 days ending Jul 12, 2015:
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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.
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.
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)
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.
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
500m with fins
500 pull
10x100
600 free