Training Log Archive: GooderIn the 7 days ending Sep 6, 2015:
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Sunday Sep 6, 2015 #
Ride (Road Bike) 37:57 [3] 20.4 km (1:52 / km)
Ride to work after a full day at Storybook Gardens with the kids.
Added a little bit of riding since I was early for work. Super hot out.
Added a little bit of riding since I was early for work. Super hot out.
Core Strengthening/Weights & Stretching 25:00 [3]
Some light weights, core and stretching before and after I had a nice visit to firehall from Andrea and the kids :)
Saturday Sep 5, 2015 #
Ride (Tri Ride) 2:50:00 [3] 105.85 km (1:36 / km)
6:50am start with Luke from his house in New Hamburg.
Headed West to Tavistock and to Mitchell. We were crushing the 1st 55km at over 38km/hr with some intervals (moderate around 230W and hard at 280-290 avg W) 20 mins each and 10 mins each
Coming back we kept our Avg almost and there was a big headwind coming back. Total avg was 37.5km/hr. Very hot and humid.
Headed West to Tavistock and to Mitchell. We were crushing the 1st 55km at over 38km/hr with some intervals (moderate around 230W and hard at 280-290 avg W) 20 mins each and 10 mins each
Coming back we kept our Avg almost and there was a big headwind coming back. Total avg was 37.5km/hr. Very hot and humid.
Run (Brick Run) 43:19 [3] 10.0 km (4:20 / km)
shoes: Hoka Clifton 2
Brick run. Started offf a bit too hard and at 7km was feeling it. Managed to keep a decent pace. So hot out and it was only 10am! Felt good to hose off then go in the swim spa and have a great lunch and shake!
Friday Sep 4, 2015 #
Golf 30:00 [3]
Morning date with Andrea to driving range, hit about 40 balls. Time to get out for a round of golf.
Swim 1:04:24 [3] 3.2 km (20:07 / km)
Noon swim with Luke
300 free w/fins
300 kick
2 rounds
3x400 (easy, moderate, hard w/ paddles)
3 rounds of 6x50, on 0:55, 1:00, 0:55
300 free w/fins
300 kick
2 rounds
3x400 (easy, moderate, hard w/ paddles)
3 rounds of 6x50, on 0:55, 1:00, 0:55
Thursday Sep 3, 2015 #
Note
(rest day)
Wednesday Sep 2, 2015 #
Ride (Tri Bike) 1:30:52 [3] 54.86 km (1:39 / km)
Morning ride, very hot. 15km easy then some 5km hard and 5km easy. Overall avg close to 37km/hr.
Tuesday Sep 1, 2015 #
Core Strengthening/Weights & Stretching 20:00 [3]
weights and core
Run 10:00 [3]
shoes: Hoka Clifton 2
easy treadmill run
Core Strengthening/Weights & Stretching 10:00 [3]
Stretching with foam roller and Stick
Swim 1:08:50 [3] 3.3 km (20:52 / km)
5pm swim at Moses Springer with Luke. 76F. water was perfect after a day of work.
400 free w/fins
400 kick & 1 arm drills
3 rounds of
300 free (50m moderate, 50m hard etc, etc)
200 kick
100 free hard
14x50 on 1:00 then ran out of time, pool closed.
400 free w/fins
400 kick & 1 arm drills
3 rounds of
300 free (50m moderate, 50m hard etc, etc)
200 kick
100 free hard
14x50 on 1:00 then ran out of time, pool closed.
Monday Aug 31, 2015 #
Core Strengthening/Weights & Stretching 40:00 [3]
Weights, core and stretching with foam roller, Quadroller and The Stick.
Ride (Road Bike) 1:01:31 [3] 33.89 km (1:49 / km)
Evening road ride after day shift and the kids bike ride. Hot and humid out. Steady easy ride.