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Training Log Archive: IronDan

In the 30 days ending Sep 30, 2006:

activity	#	time	miles		km		+m
Hiking	4	17:50:00	48.72	(21:58)	78.4	(13:39)	1200
Cycling	7	15:28:30	240.58	(3:52)	387.18	(2:24)
Running	6	4:30:00	21.62		34.8
Tennis	4	3:35:00
Swimming	4	2:15:00
Stretching	6	1:15:00
Stairs	1	1:00:00
Strength/Weight	1	40:00
Total	20	46:33:30	310.92		500.38		1200

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Saturday Sep 30, 2006 #

Running 45:00 [2] 6.96 km (6:28 / km)
shoes: Saucony Omni 4

Pier route on a windy and cool day. (Good windy).

Stretching 15:00 [1]

10-5.

Swimming 30:00 [4]

Usually my swimming is done quite slowly, but today I sped it up a bit. I found that this put less stress on my ankles, as I didn't need to kick as much to maintain stability. The trade-off I found was that my technique suffered (and it is already pretty bad).

Thursday Sep 28, 2006 #

Hiking 20:00 [1] 1.5 km (13:20 / km)
shoes: Garmont trail hikers

Easy hiking around the Frank Slide area. Impressive.

http://maps.google.ca/?ie=UTF8&z=12&ll=49.598695,-...

Hiking 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Garmont trail hikers

Walking around Nose Hill Park, with some hills. Nice views of Calgary. URL for this route is: http://www.gmap-pedometer.com/?r=465168

Hiking 1:00:00 [3] 3.5 km (17:09 / km) +1200m 6:19 / km
shoes: Garmont trail hikers

Before going out west, I tried to find tips on hiking in this area, but couldn't find much, so I just drove up a random road near Frank, Alberta, until I couldn't go any further, and then hiked up the nearest mountain. This peak doesn't have a name, but is pictured as the 6300 ft contour in the middle of the link below (east of Bellevue, nw of Robertson Peak). Pretty steep in spots, but open vegetation and FANTASTIC views of the Frank Slide. If I had had more time, I would have liked to hiked a couple of km to the north, where the first peaks in the Livingstone Range loom impressively (still looked like easy alpine and scree walking, though)

http://atlas.nrcan.gc.ca/site/english/maps/topo/ma...

C • I'm jealous 2

Wednesday Sep 27, 2006 #

Note

Worked late in field.

Tuesday Sep 26, 2006 #

Note

Went to bed early for early flight.

Monday Sep 25, 2006 #

Note

Legs tired and me sleepy.

Sunday Sep 24, 2006 #

Cycling 2:27:21 [3] 63.34 km (2:20 / km)
shoes: Cannondale Bike

Wanted to do some riding on the Oak Ridges Moraine. Route: http://www.gmap-pedometer.com/?r=455229

Stairs 1:00:00 [5]
shoes: Garmont trail hikers

3 * 20 on the stairs, with 10 minutes of treadmill walking in between for recovery. Legs felt shaky after this.

Saturday Sep 23, 2006 #

Swimming 30:00 [1]

Mostly front crawl. Ankles sore.

Stretching 15:00 [1]

10-0.

Running 45:00 [3] 6.96 km (6:28 / km)
shoes: Saucony Omni 4

Pier route. The Clipper Falcon was still in port. Rainy, but warm.

Friday Sep 22, 2006 #

Cycling 1:34:00 [1] 41.0 km (2:18 / km)
shoes: Cannondale Bike

A ride around the airport and then up and down Matheson. With all of the traffic, this seemed dangerous and not very challenging cycling. The worst part was Brittania, which was filled with slow moving trucks, while the best part was Corvair, which doesn't appear as a road on Gmap...route: http://www.gmap-pedometer.com/?r=453362

Thursday Sep 21, 2006 #

Strength/Weight 40:00 [4]

1 exercise for each of the following: chest, back, abs, bis, tris, shoulders.

Stretching 10:00 [1]

10-0. Right ankle is definitely sore.

Running 45:00 [2] 6.96 km (6:28 / km)
shoes: Saucony Omni 4

Pier route. The Clipper Falcon was on the near side of the bay taking on some sort of steel. It's had some work done on its cranes since this photo was taken. http://www.wellandcanal.ca/salties/c/clipperfalcon... On the far side, a rare sight--the Canadian Coast Guard Griffon, a beautiful boat built in 1970 in Quebec. http://www.boatnerd.com/pictures/special/ccggriffo...

Wednesday Sep 20, 2006 #

Tennis 35:00 [1]
shoes: Saucony Omni 4

Tennis with LJ.

Tuesday Sep 19, 2006 #

Tennis 1:30:00 [1]
shoes: Saucony Omni 4

Tennis with Katherine and Derek. Later, Katherine left and Derek spent some time giving me lessons on my backhand.

C • tennis coach 2

Monday Sep 18, 2006 #

Swimming 30:00 [1]

Really low intensity swimming. Ankles were a little sore by the end...this must be a technique problem?

Worked late...part of me wanted to go for a jog afterwards, but more of me wanted to stay out of the rain and go to sleep.

Sunday Sep 17, 2006 #

Cycling 5:20:00 [2] 125.0 km (2:34 / km)
shoes: Cannondale Bike

Route: http://www.gmap-pedometer.com/?r=441542

Biked from my house to Cobourg, through Port Hope, Newcastle, & Bowmanville, mostly sticking close to the lake. I can't remember doing a bike ride this long (in distance) before. Got pretty tired and slow on the way back, stopped for a nap in front of the Wesleyville United Church (delicious--beautiful sunny day) and a couple of other snack/rest breaks. I only really got tired as I was climbing up the hill out of Port Hope. Time shown above is the estimated time spent cycling (not including breaks...my bike computer worked only intermittently--maybe a dying battery.

C • perfect day for a ride 2

Saturday Sep 16, 2006 #

Hiking 4:00:00 [2] 16.0 km (15:00 / km)
shoes: Raichle Kootenay 5

I felt tired the last couple of days, but woke up early this morning, ready to do this hike that I've been looking forward to for a while. http://www.gmap-pedometer.com/?r=439606 Basically, I hiked up Eels Creek to High Falls. I was somewhat surprised to see that I'm not the first person to do this--there were fairly well defined trails for most of the way. A bit of garbage on the hike there, and then lots at the mega-campsite surrounding High Falls (which is a neat waterfall). From there, I hiked along another trail into the provincial park and stopped to look at the Petroglyphs. From there, I picked up another trail south, and eventually ended up on Northey's Bay Road, followed by a couple of kilometres of road walking back to my car. On the way back I noticed a beautiful (but hidden) little public beach--I'll have to come back sometime.

Tuesday Sep 12, 2006 #

Stretching 10:00 [1]

10-0.

Running 45:00 [2] 6.96 km (6:28 / km)
shoes: Saucony Omni 4

Went for a run around 7:30 this morning. Nice. Really windy, and big waves on the lake. I feel good.

C • day off? 2

Monday Sep 11, 2006 #

Tennis 30:00 [2]
shoes: Saucony Omni 4

Not very hard tennis. Windy.

Swimming 45:00 [3]

Went back to work after tennis. Then went swimming. A mix of strokes and intensity.

Sunday Sep 10, 2006 #

Running 45:00 [2] 6.96 km (6:28 / km)
shoes: Saucony Omni 4

Nice, pretty cool morning run.

Stretching 15:00 [1]

10-5

Hiking 4:30:00 [2] 20.9 km (12:55 / km)
shoes: Garmont trail hikers

Hike with Laura and Mick. The trails were crowded but the cooler weather was perfect. We're at Kilbride now. To date, I have hiked the first 184.8km of the trail. Now only about 656.1km to go.

Saturday Sep 9, 2006 #

Cycling 2:35:09 [2] 67.44 km (2:18 / km)
shoes: Cannondale Bike

I know very little about bicycle technique, but I think I don't spend enough time in the little gear, which probably tires me prematurely. Today, I tried to pedal almost exclusively in the little gear. Cycled out past Newcastle. Mostly flat with a few country hills.

Friday Sep 8, 2006 #

Note

Working--Ottawa.

Thursday Sep 7, 2006 #

Cycling 1:45:00 [3] 40.0 km (2:38 / km)
shoes: Cannondale Bike

Chemins de la Riveire Gatineau, through Wakefield, and into some rolling hills. What scenery! What hills! I was a little bit tired at the end of this. I should probably do more longer-distance/time biking.

Wednesday Sep 6, 2006 #

Cycling 44:00 [3] 20.4 km (2:09 / km)
shoes: Cannondale Bike

Ride around Musselman Lake, in Whitechurch-Stoufville. It's a cool and lovely area, with some great hills. Stopped early--getting dark.

Tuesday Sep 5, 2006 #

Stretching 10:00 [1]

10.

Running 45:00 [2]
shoes: Saucony Omni 4

Pier route. Very nice, clear night, with a near-full moon.

Tennis 1:00:00 [4]
shoes: Saucony Omni 4

A fun game. I tried out a bunch of different racquets and found that they really made quite a difference.

Monday Sep 4, 2006 #

Hiking 7:00:00 [2] 30.5 km (13:46 / km)
shoes: Zamberlan Hiking Boots

OK, today Paul K, Mick, and I walked from Dundas Valley (Govna's Road) to Dundas Street, near Brant. There was a small, unexpected detour at Highway 6. Generally, I thought there was a lot of nice ridge walking with good views, and several waterfalls.

Sunday Sep 3, 2006 #

Note

Spent about 10 hours at work today.

Friday Sep 1, 2006 #

Cycling 1:03:00 [3] 30.0 km (2:06 / km)
shoes: Cannondale Bike

I was out in Elmira today, so I went for a bike ride during my lunch hour. Nice scenery, friendly menonites, and good roads for cycling.

C • new pad in guelph 2

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