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Training Log Archive: IronDan

In the 28 days ending Feb 28, 2006:

activity

time

miles

Cycling

7:51:10

Strength/Weight

6:47:00

Stretching

3:35:20

Stairs

3:20:00

Swimming

2:40:00

Hiking

2:30:00

Running

2:16:59

14.2

22.85

Total

29:00:29

14.2

22.85

2:35

0:00

» now

Tuesday Feb 28, 2006 #

Hiking 2:30:00 [2]
shoes: Sorel Winter Boots

I had some extra time in Thunder Bay before my plane left. I decided to try to hike up Mt. McKay, which towers over T-Bay from the south. I only had a map-art map, so I just drove over to where plowed section of road ends and parked.

The first part of the walk was sleep-inducing, as it was on an unplowed road. Once I reached what is called "the first ledge", the road ends.

I followed some footprints in the snow as they curved around the hill. After a little while, the footprints started to climb steeply up the hill. This section was icy and somewhat exposed--a slip could have resulted in a broken ankle. I had neither snowshoes nor crampons, though both would have been useful today.

On top of the hill, the snow was quite deep, especially on the lee of any hill or in the trees. The walking was quite tiring. There are a few navigation lights and a shack up there for the nearby airport. There does not appear to be a road leading to the top of the hill. I wonder if they helicoptered the materials to the top.

The ride down was fun--lots of glisade-style sliding.

C • "I had neither snowshoes nor crampons" ... 3

Sunday Feb 26, 2006 #

Stretching 20:00 [1]

10-10. I decided to not do the gym tri this weekend.

Stairs 40:00 [3]

Just like climbing a mountain. I read the blog of a guy the other day who likes to participate in "urban mountaineering", which is bascially walking up stairs in buildings while wearing expensive hiking clothing.

Cycling intervals 30:00 [3]

5 minute climbs on the recumbent, followed by 5 minutes at low intensity.

Cycling 30:00 [2]

Strength/Weight 35:00 [2]

Easy going abs and some leg exercises I haven't lately/ever.

Thursday Feb 23, 2006 #

Note

I thought I was going to run intervals and go for a swim, but I was over powered by laziness. I think I might do a "gym tri" on Sunday, based on Try-a-Tri distances.

C • gym tri 3

Wednesday Feb 22, 2006 #

Stretching 17:00 [1]

10-7

Cycling 30:00 [2]

Strength/Weight 12:00 [4]

More bis and tris.

Tuesday Feb 21, 2006 #

Stretching 10:00 [1]

Some stretching after and before the spinning session.

Strength/Weight 12:00 [4]

Quickly, before spinning class. One set of Bis, one of Tris.

Cycling 1:00:00 [5]

Spinning class. I didn't eat properly before, and this almost killed me.

Swimming 30:00 [1]

Slow swimming was all I could manage. Some bad and sloppy technique. 20 minutes of front crawl, 10 minutes of breast.

Monday Feb 20, 2006 #

Stretching 23:00 [1]

10-10, with some more stretching in between. Legs feel good.

Strength/Weight 45:00 [5]

Chest and Back. Gym was busy. The other day, I saw a girl doing some neat exercises with a small plate. Her arm movement mimiced a crawl stroke. I would like to learn more about sport-specific exercises.

Running 27:22 [2] 4.83 km (5:40 / km)
shoes: Saucony Omni 4

Felt good. A few twinges in knees, but not ITB, and I might be just over-thinking about it.

Swimming 20:00 [2]

Front crawl lengths, 1 break.

Sunday Feb 19, 2006 #

Stretching 10 [1]

10.

Cycling 46:00 [2]

Strength/Weight 43:00 [5]

Abs.

Stairs 20:00 [3]

Saturday Feb 18, 2006 #

Stretching 10:00 [1]

10.

Stairs 40:00 [4]

40 minutes in a row, with water break. 25 minutes forward, the rest split up into side steps and backwards.

Swimming 1:00:00 [2]

35 minutes of breast stroke, the rest was front crawl kicks.

Friday Feb 17, 2006 #

Cycling 30:00 [2]

Cycling intervals 15:00 [5]

60 seconds on, 60 off.

Strength/Weight 35:00 [5]

gluts, forearms, shoulders.

Stretching 10:00 [1]

10.

Thursday Feb 16, 2006 #

Note

Long commute (weather) and sleepiness combined to no exercise for Thursday. Will move planned exercises to weekend. I after the night off and extra sleep, I feel great.

Wednesday Feb 15, 2006 #

Stretching 20:00 [1]

10-10. Legs feel good.

Running intervals 30:00 [4] 5.5 km (5:27 / km)
shoes: Saucony Omni 4

1.1km x 4, with some jogging in between. I spent some time worrying about my knee during the intervals, so didn't push it. Pace was supposed to be 5km race pace, but it was probably a little bit slower than that. Time includes recovery.

Strength/Weight 35:00 [5]

Managed to scrape together the motivation after running to go to the gym. Bis and Tris, and one set of gluts...I plan to do more of those Thursday or Friday.

Tuesday Feb 14, 2006 #

Cycling (Spinning) 1:00:00 [4]

Spinning class. I liked this instructor. I have realized that I really need to develop better form and balance. It is amazing how good and some of the other participants are.

Stretching 15:00 [1]

5-5-5.

Strength/Weight 35:00 [5]

Chest and back. Inlcuded more free weights and pull-ups.

Swimming 30:00 [3]

5-warm up front crawl, 5-arms, 5-legs, 10-front crawl, 5-breast.

Monday Feb 13, 2006 #

Stretching 20:00 [1]

10-10.

Strength/Weight 35:00 [5]

Need to increase oblique weight. Currently 25lbs.

Running 45:12 [3] 8.5 km (5:19 / km)
shoes: Saucony Omni 4

Slow pace, but seemed fairly hard, given the lack of running I have been able to do. No ITB pain. I was planning on swimming tonight, but the pool was closed due to fouling.

C • pool foulings 2

Sunday Feb 12, 2006 #

Stretching 15:00 [1]

10-5. I went to see the beadsley boulder in Trenton today. That's the second largest glacial erratic I've ever seen..

Strength/Weight 40:00 [5]

Forearms and shoulders.

Stairs 20:00 [4]

Stairs seemed a little boring today. I wear my running shoes for all of my gym exercise. I wonder if I should be concious of premature mid-sole cushioning break-down? Perhaps I should replace my shoes now, even though I haven't put many "running hours" on them? Perhaps I should start logging all hours I spend wearing my running shoes.

C • stair climbing 1

Cycling intervals 21:00 [5]

30 seconds high difficulty, 90 seconds recovery.

Cycling 39:00 [2]

Friday Feb 10, 2006 #

Stairs 20:00 [4]

I never seem to get tired of these.

Cycling 35:00 [2]

Spinning bike.

Strength/Weight 40:00 [5]

Bis and Tris.

Stretching 20:00 [1]

Boy, I really had to force myself to spend the time on stretching today.

Thursday Feb 9, 2006 #

Cycling warm up/down 5:00 [1]

Light warm-up before weights. I drove from Oshawa to Windsor and back today, with a stop in Chatham. That's about as close to a "southern vacation" as I'm going to get.

C • 9 hours? 6

Stairs 20:00 [4]

After weights. I did the last 20 seconds on "level 20", which is crazy ridiculous fast.

Strength/Weight 40:00 [5]

Chest and back. I did lift up-let downs and chest press with barbell, both of which are things I think I should do more of.

Running intervals 10:00 [5]

Intervals on the mill. Stopped when I got nervous about my knee.

Swimming 20:00 [3]

Lengths. I have not been doing enough swimming. My "leg drills" have really paid off--my kick technique seems better.

Wednesday Feb 8, 2006 #

Note

I felt a wave of de-motivation at the gym last night. If I do anything tonight, it might just be swimming.

Tuesday Feb 7, 2006 #

Stretching 10 [1]

Cycling 50:00 [2]

30 minutes on the upright, 20 on the recumbent. I don't like the uprights at the gym. The seat seems too far forward.

Cycling intervals 10 [5]

Recumbent. 30 seconds hard, 90 seconds easy.

Stairs 20:00 [4]

Stairs.

Monday Feb 6, 2006 #

Stretching 20:00 [1]

Stretching 10 before, 5 during abs and cardio, 5 following.

Cycling 20:00 [2]

Stairs 20:00 [4]

Stairs after run.

Running 24:25 [2] 4.02 km (6:04 / km)
shoes: Saucony Omni 4

A very relaxed pace. No knee problems.

Sunday Feb 5, 2006 #

Stretching 15:00 [1]

My legs were quite sore and tight on the weekend, perhaps from lack of use? Stretching would help for a bit, but then the soreness would return.

Note

Went for some short hikes in valleys in Oshawa. The creeks are up quite high. I've never seen Harmony Creek look so dangerous and fast. Makes me wish I had a paddling dry suit. Oshawa Creek also looks runnable, and less dangerous.

Thursday Feb 2, 2006 #

Note

I had planned to get a swim in before "X-thursdays goes to the movies" but then had to work late.

Wednesday Feb 1, 2006 #

Note

Sleepy. I always seem to run at a sleep defecit. Took the night off of exercise and went to sleep.

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