Training Log Archive: Animal-OIn the 30 days ending Jun 30, 2014:
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Friday Jun 27, 2014 #
Note
oouf! nothing to report! :(
was not functionning to good, but worked well (at work)
Maybe i needed a rest ! :)
was not functionning to good, but worked well (at work)
Maybe i needed a rest ! :)
Thursday Jun 26, 2014 #
Physical work 1:00:00 [2]
filled the hole in the back yard with dirt... arm muscles worked and i sweated like hell! (mostly because of the sun!)
Tried to even out the ground, but this will need more work.
soon our yard will be pretty.
:)
Tried to even out the ground, but this will need more work.
soon our yard will be pretty.
:)
Monday Jun 23, 2014 #
Cycling 36:00 [2] 11.98 km (3:00 / km)
into work Lakeshore way!!
with S, .. we lke chatting the whole time hahah
with S, .. we lke chatting the whole time hahah
Cycling 28:00 [3] 8.74 km (3:12 / km)
home we go. Good day at work! yayh! :)
Cross training 55:00 [3]
squat 25 @ 0lbs, 30 lbs, 40lbs, 50lbs
DL 12x3@90lbs
Wchop 12x3@60lbs
pull downs 12x3@85lbs
clams 30x3@12kg +15x3@0kg
4x7 push ups
25x4 cald raises
30x3@12kg bridges
12x3@55lbs row pulls
Leg extensions pully side 12x3@10lbs
---------------------pully back 12x3@10lbs
Arm flap 25x0lbs
Calf lift 50x3 fast; 25x2 slow
toe walk 150
single legged calf lift with support 25x2
DL 12x3@90lbs
Wchop 12x3@60lbs
pull downs 12x3@85lbs
clams 30x3@12kg +15x3@0kg
4x7 push ups
25x4 cald raises
30x3@12kg bridges
12x3@55lbs row pulls
Leg extensions pully side 12x3@10lbs
---------------------pully back 12x3@10lbs
Arm flap 25x0lbs
Calf lift 50x3 fast; 25x2 slow
toe walk 150
single legged calf lift with support 25x2
Sunday Jun 22, 2014 #
Cycling 3:30:00 [3] 61.84 km (3:24 / km)
:)
fun ride! (except for the city traffic part) --- Steels is ugly!
I was fully loaded with my camping gear coming back...
Wind was head on, but there was a lot of downhills! :) I aleady missed the forests!!
fun ride! (except for the city traffic part) --- Steels is ugly!
I was fully loaded with my camping gear coming back...
Wind was head on, but there was a lot of downhills! :) I aleady missed the forests!!
Saturday Jun 21, 2014 #
Cycling 1:10:00 [3] 20.06 km (3:29 / km)
Got up early!! was very hungry! and headed out for Breakfast..
too bad the only thing open was Tim Horton's in Bolton... i wanted a big greasy bacon and eggs,.. oh well !
:)
too bad the only thing open was Tim Horton's in Bolton... i wanted a big greasy bacon and eggs,.. oh well !
:)
Friday Jun 20, 2014 #
Cycling 30:00 [3] 8.74 km (3:26 / km)
!!! Youuhhouuuuu to work!!
(full packed, decked out with camping gear, tent, sleeping bag, clothes,...
pots and pans...)
I am only missing food!
:)
woods woods here we go,... as soon as work is done.
(full packed, decked out with camping gear, tent, sleeping bag, clothes,...
pots and pans...)
I am only missing food!
:)
woods woods here we go,... as soon as work is done.
Cycling 3:45:00 [3] 61.6 km (3:39 / km)
out to Albion to volunteer for the Summer Solstice race!! Nice relaxed ride (except when i was lost in the toronto trails!)
I kept stopping and trying to figure out which city trail to take, they are not that well indicated, ...
argh argh...
made my way back to the roads finally, the google map i had was not detailed enough...
It took so long to get out of the city!! my! my ! half way fighting traffic and then... freeeeeEEEEE on beautiful country roads (abeit extremely straight and unsurprising) ....
Got to the campsite with the sun still relatively high (that was my objective)
:)
tented and visited camping neighbors!! The Leeks, all rinsed and lathered (super well set up as usual). Kids running around and all.
I kept stopping and trying to figure out which city trail to take, they are not that well indicated, ...
argh argh...
made my way back to the roads finally, the google map i had was not detailed enough...
It took so long to get out of the city!! my! my ! half way fighting traffic and then... freeeeeEEEEE on beautiful country roads (abeit extremely straight and unsurprising) ....
Got to the campsite with the sun still relatively high (that was my objective)
:)
tented and visited camping neighbors!! The Leeks, all rinsed and lathered (super well set up as usual). Kids running around and all.
Thursday Jun 19, 2014 #
Cycling 28:00 [3] 8.74 km (3:12 / km)
to work i go !
Cycling 28:00 [3] 8.74 km (3:12 / km)
and homeeeeeEEE !
Note
(rest day)
rest day, was tired, and muscle feeling it.
Did yard work but nothing to intense enough to call it "training"
:)
Did yard work but nothing to intense enough to call it "training"
:)
Wednesday Jun 18, 2014 #
Cycling 28:00 [3] 8.74 km (3:12 / km)
to work towork
Woke up tired, but managed to get myself cycling. The weather was good!
:)
Woke up tired, but managed to get myself cycling. The weather was good!
:)
Cross training 50:00 [4]
General:
Squat*: 25 with 2.20lbd dumbells then 25 x3@0lbs
Lunge*: 18 with 2.20lbd dumbells then 25 x3@0lbs
*knee hurt so reverted to 0lbs
Woodchop 12x3@60lbs
pull downs 3x12@70lbs (easy, increase)
3 negative pull ups (tweaked neck at 3rd, stopped)
push ups 6x4
armflap 25
For IT-band
Clams 3x30@8kg on outer knee
Bridges 3x30@8kg
Yoga Dog stretch 3x12
25 leg extensions
For Calf:
4x25 calf lifts
25 negatives very slow
3x25 calf raises with 20lbs
100 toes walks with 12kg kettlebell
Squat*: 25 with 2.20lbd dumbells then 25 x3@0lbs
Lunge*: 18 with 2.20lbd dumbells then 25 x3@0lbs
*knee hurt so reverted to 0lbs
Woodchop 12x3@60lbs
pull downs 3x12@70lbs (easy, increase)
3 negative pull ups (tweaked neck at 3rd, stopped)
push ups 6x4
armflap 25
For IT-band
Clams 3x30@8kg on outer knee
Bridges 3x30@8kg
Yoga Dog stretch 3x12
25 leg extensions
For Calf:
4x25 calf lifts
25 negatives very slow
3x25 calf raises with 20lbs
100 toes walks with 12kg kettlebell
Running 40:14 [5] 4.73 km (8:30 / km)
little Runaroo
I made spaghetti.
Hills!! started with the stairs 5x. Then hit the trails, random directions of climb-descent-climb-descent... I went HARD (even if average speed is not showing it... endomondo does not capture the speed of going up and down stairs very well).
I was purple!!
IT-band: a tiny hint at the end, but only because i was hyper aware. Was soaked by the end ...
I made spaghetti.
Hills!! started with the stairs 5x. Then hit the trails, random directions of climb-descent-climb-descent... I went HARD (even if average speed is not showing it... endomondo does not capture the speed of going up and down stairs very well).
I was purple!!
IT-band: a tiny hint at the end, but only because i was hyper aware. Was soaked by the end ...
Cycling 28:00 [3] 8.78 km (3:11 / km)
and home i go! not clipped in. Slow and pokey.
Tuesday Jun 17, 2014 #
Cycling 24:25 [3] 8.74 km (2:48 / km)
I tracked my ride this morning!
But ... it is not very representative, as i was out super early.
No traffic, car or bike and ...
shuuuuU...... (i jumped a few lights)
Bad bad me!
But ... it is not very representative, as i was out super early.
No traffic, car or bike and ...
shuuuuU...... (i jumped a few lights)
Bad bad me!
Cycling 32:00 [3] 9.5 km (3:22 / km)
OOOhhhh the wind! the winD!!!
Just home before the rain,... was supposed to mountain bike with the group from brickworks, but ... weathered out again!!
Told my self i'd do a few high park trails before going home, but... then...
I lost my contact lense in the wind! !!!
so well,.... i took it as a message!
:)
Just home before the rain,... was supposed to mountain bike with the group from brickworks, but ... weathered out again!!
Told my self i'd do a few high park trails before going home, but... then...
I lost my contact lense in the wind! !!!
so well,.... i took it as a message!
:)
Cross training 15:00 [3]
150 calf lifts
then toe walks,... i will i will i will get this calf to lift. (maybe) (soon)
25 air squats
150 lunges
16 push ups unbroken
then toe walks,... i will i will i will get this calf to lift. (maybe) (soon)
25 air squats
150 lunges
16 push ups unbroken
Monday Jun 16, 2014 #
Cross training (Little Lunch Gym) 45:00 [4]
12 x4 deadlifts@40lbs free weights
1x12 back squats @100lbs + bar (which i still do not know how much it is)..
I stopped this because i felt a tinge in my knee so i absolutely did not want to push.
25 x3 air squats with calf lift finish
12x3 pulldowns @ 65lbs (lower than normal)
12x3 row pulls @ 55lbs (lower than normal)
12x3 woodchops@55lbs
4x24 lunges@0,15,20,25lbs
IT-band
20x5 bridges
20x5 clam shells @10lbs
Mr.Achilles
50x4 calf raises
1x12 back squats @100lbs + bar (which i still do not know how much it is)..
I stopped this because i felt a tinge in my knee so i absolutely did not want to push.
25 x3 air squats with calf lift finish
12x3 pulldowns @ 65lbs (lower than normal)
12x3 row pulls @ 55lbs (lower than normal)
12x3 woodchops@55lbs
4x24 lunges@0,15,20,25lbs
IT-band
20x5 bridges
20x5 clam shells @10lbs
Mr.Achilles
50x4 calf raises
Cross training 10:00 [1]
10 min of calf raises... lost count but i did 10 minutes.
Walking 1:15:00 [2] 8.87 km (8:27 / km)
i can walk pretty fast. Almost as fast as i run! hahahah
of course this is on straight roads!
I didn't want to run on paved, so i just walked. I thought i might go for a high Park jogeroo after but we ended up having to bring the car for winter tire change!! yes yes
it is June.... and we had not gotten the winter tires off,...
actually i still have my studded tires on my bike...
OH the SHAME, the SHAME!!!
of course this is on straight roads!
I didn't want to run on paved, so i just walked. I thought i might go for a high Park jogeroo after but we ended up having to bring the car for winter tire change!! yes yes
it is June.... and we had not gotten the winter tires off,...
actually i still have my studded tires on my bike...
OH the SHAME, the SHAME!!!
Note
WHY did I not Cycle??? ...
Hum ... ???
I locked myself out of the house,... with no keys to the garage, i was geared up to bike...
helmet everything but ... couldn't get to my bike!! (or the house) ... this monday started a little rough.
ahahha
Hum ... ???
I locked myself out of the house,... with no keys to the garage, i was geared up to bike...
helmet everything but ... couldn't get to my bike!! (or the house) ... this monday started a little rough.
ahahha
Sunday Jun 15, 2014 #
Soccer 1:30:00 [5]
Intense game, i was pooped !! Ran very hard, and played well, we had a lot of passing going on, much more fun than usual. Girls had no subs so I played the whole game (fun). Let up only the last 10minutes really,... purple by the end of it.
Saturday Jun 14, 2014 #
Hiking 1:42:22 [3] 8.0 km (12:48 / km)
ESAR RACE --- treck and RIVER crossing with pink yellow and blue floaty things!
Cycling 1:29:13 [4] 34.0 km (2:37 / km)
ESAR Race --- road cycling component! :)
Hiking 1:04:18 [2] 5.0 km (12:52 / km)
ESAR RACE --- Little hike for some optional controls! :)
Cycling 29:39 [4] 10.0 km (2:58 / km)
ESAR Race --- nice rolly hill cycle, against the wind!
Mtn-biking(!!) 1:27:24 [3] 9.0 km (9:43 / km)
ESAR Race --- TRAILS !!! oh the joy!!!
This part of the race was awesome (I loved it!!). I belted down the mountain bike trails as fast as i could and would then let up and wait for the team (i was too joyfull to control speed on the trails....) ... we finished this portion and all i wanted was to do it again!!
This part of the race was awesome (I loved it!!). I belted down the mountain bike trails as fast as i could and would then let up and wait for the team (i was too joyfull to control speed on the trails....) ... we finished this portion and all i wanted was to do it again!!
Hiking 35:08 [2] 3.0 km (11:43 / km)
ESAR Race --- little trek to the paddle section with our paddling gear on our backs. This includes transition time ...
:)
:)
Kayaking ("canoe style") 1:01:07 [4] 10.0 km (6:07 / km)
ESAR Race --- Paddle Section: We tried to paddle pretty hard, it was good. We managed to pass a team on the river.
The swirly water sections were fun, i would not say white water, but it was swirly... :)
The swirly water sections were fun, i would not say white water, but it was swirly... :)
Note
ESAR Race --- Last minute entry.
During the week, 1L asked me to race with her and Amber as they had sadly lost a player.
This race was not on my schedule of things, but I was available and things fell into place.
Due to injuries, I knew the team was going to be walking and the event was going to be about having fun! and that we DID !!
It was great to meet Amber and FINALLY race with 1L!
We were a good match in spirit!
I would however sometimes get excited and needed to be pulled back (especially on the bike section!) ... haha
They suffered from my cries of joy in the trail section! man that was fun!
During the week, 1L asked me to race with her and Amber as they had sadly lost a player.
This race was not on my schedule of things, but I was available and things fell into place.
Due to injuries, I knew the team was going to be walking and the event was going to be about having fun! and that we DID !!
It was great to meet Amber and FINALLY race with 1L!
We were a good match in spirit!
I would however sometimes get excited and needed to be pulled back (especially on the bike section!) ... haha
They suffered from my cries of joy in the trail section! man that was fun!
Friday Jun 13, 2014 #
Cycling 36:00 [3] 11.27 km (3:12 / km)
Going to 1L's for ESAR Adevnture Race depature!! :)
Cycled hard,
FULLY LOADED, trekking back pack with all my camping gear on, tent, mat, race gear ... etc,... tough heavy sweaty ride,...
Cycled hard,
FULLY LOADED, trekking back pack with all my camping gear on, tent, mat, race gear ... etc,... tough heavy sweaty ride,...
Thursday Jun 12, 2014 #
Cycling 55:00 [3] 1722.0 km (2 / km)
to work and back! heyyye
Wednesday Jun 11, 2014 #
Running 26:10 [3] 3.63 km (7:13 / km)
Small runarooo (10K training program)
I was slow, sluggish and tired... :( but ... i did it :)
did the stairs 4 times.... and became a turtle very quickly.
I was slow, sluggish and tired... :( but ... i did it :)
did the stairs 4 times.... and became a turtle very quickly.
Cross training 30:00 [4]
kettle bell (i forget the weight, i must check)
(4x deadlift
4x squat
4x lift
4x russianswing
4x row) x3
24x3 lunges on balence plate
25 x2 calf raises (one set fast, one set slow)
(4x deadlift
4x squat
4x lift
4x russianswing
4x row) x3
24x3 lunges on balence plate
25 x2 calf raises (one set fast, one set slow)
Cycling 25:00 [2] 7.38 km (3:23 / km)
Got to Phil's and back (but forgot my wallet so needed to double back, hahah).
Tuesday Jun 10, 2014 #
Cycling 28:00 [3] 8.7 km (3:13 / km)
and to work i go
Cycling 28:00 [3] 8.7 km (3:13 / km)
and home i go!! :)
Monday Jun 9, 2014 #
Cycling (transport) 28:00 [3] 8.7 km (3:13 / km)
heyyy, what a nice day!
Cycling 28:00 [3] 8.7 km (3:13 / km)
ride home ! still beautifull weather!
Physical work (chain saw"ing") 40:00 [2]
I sweated enough to call this a work out. I rented myself a chainsaw and ripped through a pile of wood...
the plan is to get a bondfire going! .... soon! :)
...oh ... and make the yard look proper ...
the plan is to get a bondfire going! .... soon! :)
...oh ... and make the yard look proper ...
Sunday Jun 8, 2014 #
Soccer 1:10:00 [4]
good game, we lost, i played harder the second half... i get a bit of flak for being aggressive... but i think the guys don't expected for me to fight for the ball "that" much... i am not a dirty player, but i can be relentless. hahah, not my problem.
Cross training (insanity + kettle bells) 32:00 [4]
so... decided to try and do insanity work outs consistently, (try) never usually succeed in the consistency part.
I like the gsp app but it doesn't do cardio enough, ... and improvements are a little intagible.
anyhow, did insanity jumping around, then kettle bells
3 x ( 3 x dead lift, 3 x squat, 3x squat pulls, 3x swing, 3x rows )
3 x ( 3x lunges on plate, 3x jumps on bosu ball)
50 slow calf raises, 50 fast calf raises
3x 30 sec one leg balance on bosu
I like the gsp app but it doesn't do cardio enough, ... and improvements are a little intagible.
anyhow, did insanity jumping around, then kettle bells
3 x ( 3 x dead lift, 3 x squat, 3x squat pulls, 3x swing, 3x rows )
3 x ( 3x lunges on plate, 3x jumps on bosu ball)
50 slow calf raises, 50 fast calf raises
3x 30 sec one leg balance on bosu
Running (trails!!! HILLS) 1:02:34 [5] 8.15 km (7:41 / km)
did hills, .... up and down and up and down the High PArk ridge,
top to lake x ~13 times...
zigzag spaghetti Trackss!!!
http://www.endomondo.com/workouts/354161338/407530...
It was a rough run, but fun, love keeping to grass and trails! :)
not many dogs out though!! where are the furry BEASTS??!!
top to lake x ~13 times...
zigzag spaghetti Trackss!!!
http://www.endomondo.com/workouts/354161338/407530...
It was a rough run, but fun, love keeping to grass and trails! :)
not many dogs out though!! where are the furry BEASTS??!!
Saturday Jun 7, 2014 #
Physical work 2:00:00 [2]
pulling weeds clearing the yard, and pulling out the flower boxes... i logg it, cause it was hard work.
!
!
Friday Jun 6, 2014 #
Note
Dear dear AttackPoint Friends....
Okay, I am back. I had been double logging, endomondo and attack point, and told myself to make a choice, and since the up load to endomondo was automatic i went with endomondo,... truth is, i was not having as much fun, and miss the banter! (even if just reading other peoples banter, ahaha)
and I need the extra motivation here and there..
so... I am back! :)
(i might back track my training, i will see)
Okay, I am back. I had been double logging, endomondo and attack point, and told myself to make a choice, and since the up load to endomondo was automatic i went with endomondo,... truth is, i was not having as much fun, and miss the banter! (even if just reading other peoples banter, ahaha)
and I need the extra motivation here and there..
so... I am back! :)
(i might back track my training, i will see)
Physical work 2:00:00 [2]
pulling weeds, and clearing the yard,... i feel like a first settler clearing bush for planting.
Physical work 1:20:00 [4]
DIGGING!!! dig dig dig.... dug a hole slightly more than waist high! for 1h 20min straight!!
I felt like a dog, digging out earth craters for no apperant reason..
trying to get a cemented post out of the ground in the yard. ... i cleared the thing, but it is too heavy for me to lift... (although i tried several times!)
Arms are soar~~~ ~~ !! hahaha (especially my right shoulder)
real life crossfit! hahah
I felt like a dog, digging out earth craters for no apperant reason..
trying to get a cemented post out of the ground in the yard. ... i cleared the thing, but it is too heavy for me to lift... (although i tried several times!)
Arms are soar~~~ ~~ !! hahaha (especially my right shoulder)
real life crossfit! hahah