Training Log Archive: Animal-OIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Cycling 34:00 [3] 9.7 km (3:30 / km)
88 Elm - to Dukes' Cycle - to Academy of Lions - to Beresford
Cycling 39:00 [3] 12.1 km (3:13 / km)
Beresford to Elm
Tuesday Jul 30, 2013 #
Cycling 40:00 [3] 12.1 km (3:18 / km)
Beresford to elm, lakeshore way. Gorgeous day!! Perfect sun, water and temperature. Fun company. Heyyyyy, some distracted pedalling.
Cycling 28:00 [3] 8.4 km (3:20 / km)
Elm to Beresford
Monday Jul 29, 2013 #
Cycling 30:00 [3] 8.5 km (3:32 / km)
Beresford to Elm.
Man... I do not know what exactly did it, but I am pretty dam soar today.
Man... I do not know what exactly did it, but I am pretty dam soar today.
Cycling 31:00 [3] 8.4 km (3:41 / km)
Elm to Beresford. Legs are a little tired, soreness set in but not too bad. :)
Sunday Jul 28, 2013 #
Cross training 30:00 [3]
25 V-up (stopped at 12 - 3 sec then 16, 19, 21, 23, 25
25 snatch R x 20lbs (slowed at 16, s@20, --- 25)
25 snatch L x 20 lbs (stopped at 13... continued with 10lbs ---25)
25 push ups (slowed at 6, stopped at 10, stopped at 16, s at 20, s23 --- 25)
75 swings - 20 kilos (s@20, s@40, s@55, --- 75)
50 burpees (s@10, s@ 21, s@28, s@40, ---50)
50 Mountain climbers (sw@25, s@30, ---50)
25 snatch R x 20lbs (slowed at 16, s@20, --- 25)
25 snatch L x 20 lbs (stopped at 13... continued with 10lbs ---25)
25 push ups (slowed at 6, stopped at 10, stopped at 16, s at 20, s23 --- 25)
75 swings - 20 kilos (s@20, s@40, s@55, --- 75)
50 burpees (s@10, s@ 21, s@28, s@40, ---50)
50 Mountain climbers (sw@25, s@30, ---50)
Physio 30:00 [3]
30s balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- very slow!! every 10 extra slow 5s-up/5s-down
One legged calf raise --- Man this one depresses me.
50% of the time i actually cry, haha. It hurts and feels useless (feels, i know, i know).
20x ' weight on bad leg --- very supported - 60%arm - 40%calf
15x ' weight on good leg
20x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
30x soleus +20 kilo - 2sec descent
4X - 20sec Extreme-Slow calf raise mirroring good foot
-- with hand support
3 x 20 twist stretch
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- very slow!! every 10 extra slow 5s-up/5s-down
One legged calf raise --- Man this one depresses me.
50% of the time i actually cry, haha. It hurts and feels useless (feels, i know, i know).
20x ' weight on bad leg --- very supported - 60%arm - 40%calf
15x ' weight on good leg
20x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
30x soleus +20 kilo - 2sec descent
4X - 20sec Extreme-Slow calf raise mirroring good foot
-- with hand support
3 x 20 twist stretch
Running 18:05 [5] 2.92 km (6:12 / km)
Jogeroo in high park trails with SS. Fast and fun, even if I did not chat much, i was in quick running mode. Did a few hills here and there with a sprint finish.
Cycling 52:00 [2] 16.8 km (3:06 / km)
Beresford to the Ferry --- for central island picnic with SS and the Academy of Lions gang!
Good fun! Gorgeous weather!!
Good fun! Gorgeous weather!!
Saturday Jul 27, 2013 #
Soccer 1:00:00 [4]
played the whole game, was really fun and intense. Ran up a lot for attacks, was really covering a lot of field.
Cycling 46:00 [3]
beresford to Ketchum park.... and back
Friday Jul 26, 2013 #
Cycling 41:00 [3] 12.1 km (3:23 / km)
morning ride - Lakeshore!
pretty and fun, one beautiful weinheimer dog! Talked about morphometrics of the Saber Tooth tigers and cats.
pretty and fun, one beautiful weinheimer dog! Talked about morphometrics of the Saber Tooth tigers and cats.
Cross training 4:00 [3]
10 push ups.
6 rolly outs.
6 rolly outs.
Cycling 52:00 [2] 14.3 km (3:38 / km)
Elm to ossington .... then biking date!
:)
stopped at a burger joint fended off the birds from our dirty fries, it was a nice warm evening, .... then up a pretty steep hill to visit some friends.
:)
stopped at a burger joint fended off the birds from our dirty fries, it was a nice warm evening, .... then up a pretty steep hill to visit some friends.
Thursday Jul 25, 2013 #
Cycling 1:10:00 [3] 20.6 km (3:24 / km)
to work - back to home ride.
Stopped at all the bikes shops along the way, ... my front shock is bottomed out on my bike, so i am looking to buy a good mountain bike for WT.
I have almost no clearance on the mens bikes, and the womens really feel better to me... so i am edging towards them,...
we will see
Stopped at all the bikes shops along the way, ... my front shock is bottomed out on my bike, so i am looking to buy a good mountain bike for WT.
I have almost no clearance on the mens bikes, and the womens really feel better to me... so i am edging towards them,...
we will see
Wednesday Jul 24, 2013 #
Cycling 30:00 [3] 6.7 km (4:29 / km)
cycled home from Bikes on wheels.
FINALLY MY BIKE BACK!!! after having that dam flat...
FINALLY MY BIKE BACK!!! after having that dam flat...
Running 20:00 [5] 3.2 km (6:15 / km)
okay,... it was short but i was rusty and very sweaty very quickly, out of breath... aouch,...
i hope i climb this hill fast!
pack was very heavy with water ...
i hope i climb this hill fast!
pack was very heavy with water ...
Monday Jul 22, 2013 #
Physio 20:00 [2]
PHYSIO Day1 !!
2min balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
10 kettlebell - 20kg
60x ' (50/50) --- Slow
10 kettlebell - 20kg
60x ' (50/50) --- stay up as much as can !!
One legged calf raise
30x ' weight on bad leg (anything i can muster)
15x ' weight on good leg
15x ' weight on bad full lift --- (anything i can muster)
15x ' weight on good leg
15x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
20x soleus +20kilo - 2sec descent
2min balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
10 kettlebell - 20kg
60x ' (50/50) --- Slow
10 kettlebell - 20kg
60x ' (50/50) --- stay up as much as can !!
One legged calf raise
30x ' weight on bad leg (anything i can muster)
15x ' weight on good leg
15x ' weight on bad full lift --- (anything i can muster)
15x ' weight on good leg
15x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
20x soleus +20kilo - 2sec descent
Wednesday Jul 17, 2013 #
Cycling 38:00 [4] 12.1 km (3:08 / km)
Beresford to Elm - Lakeshore way
went pretty fast... i sweat so much i was dripping at the red lights... off my elbows and nose (very very pretty)
:)
went pretty fast... i sweat so much i was dripping at the red lights... off my elbows and nose (very very pretty)
:)
Note
the calf is still sore but physio will be attacked today again.
Cycling 32:00 [3] 8.7 km (3:41 / km)
very hot and sweaty!! :)
so much fun, but man i needed water!
so much fun, but man i needed water!
Tuesday Jul 16, 2013 #
Event: Kopaonik OPEN
Cycling 41:00 [3] 12.1 km (3:23 / km)
Beresford to Elm - Lakeshore way
Note
calf is so sore,... i guess the muscle really needed to be pushed more!
I returned to my previous physio baseline, but... oh the pain.
I do not remember it causing me so much soreness, but i take it that it means good.
:)
I returned to my previous physio baseline, but... oh the pain.
I do not remember it causing me so much soreness, but i take it that it means good.
:)
Cycling 31:00 [3] 8.7 km (3:34 / km)
Elm to Beresford - Bloor way
Monday Jul 15, 2013 #
Cycling 39:00 [3] 12.1 km (3:13 / km)
Beresford to Elm - Lakeshore way
Cycling 28:00 [3] 8.7 km (3:13 / km)
Elm to Beresford - Bloor way
Note
Calves are so so SOOO Sore from my physio!!!
aouch!
aouch!
Sunday Jul 14, 2013 #
Physio 30:00 [3]
PHYSIO Day1 !!
2min balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- stay up as much as can !!
One legged calf raise (anything i can muster)
30x ' weight on bad leg ***for sure higher***
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
60x soleus +20lbs - 2sec descent
4X - 20sec Extreme-Slow calf raise mirroring good foot
-- with hand support
3 x 20 twist stretch
2min balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- keep legs farther apart
15x Squats on bosu ball - eyes closed --- +10lbs
15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- stay up as much as can !!
One legged calf raise (anything i can muster)
30x ' weight on bad leg ***for sure higher***
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
30x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
60x soleus +20lbs - 2sec descent
4X - 20sec Extreme-Slow calf raise mirroring good foot
-- with hand support
3 x 20 twist stretch
Physio 12:00 [3]
5x DOUBLE-Jump Series: Eye closed [C] on push off
10 side-middle-side/ BAD
10 side-middle-side/ good
30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability.
15x BAD legged lunges: balence plate - eyes closed
15x good legged lunges: balence plate
Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open
Arabesque on bosu - each leg
5sec good ---- 4 sec bad
16 sec good ---- 5 sec bad
14 sec good ---- 9 sec bad
Finshed with ballet toe
60x ballet toe point down - on bosu
10 side-middle-side/ BAD
10 side-middle-side/ good
30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability.
15x BAD legged lunges: balence plate - eyes closed
15x good legged lunges: balence plate
Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open
Arabesque on bosu - each leg
5sec good ---- 4 sec bad
16 sec good ---- 5 sec bad
14 sec good ---- 9 sec bad
Finshed with ballet toe
60x ballet toe point down - on bosu
Saturday Jul 13, 2013 #
Note
(rest day)
Ottawa Music Festival!! It was so much fun! ! Just hanging around in the lazy sun!
Friday Jul 12, 2013 #
Note
(rest day)
FLAT TIRE !!
(back tire)
no cycling today! booooo!
(back tire)
no cycling today! booooo!
Thursday Jul 11, 2013 #
Cycling 1:09:00 [3] 20.8 km (3:19 / km)
Beresford Lakeshore to Elm to Bloor Beresford
Wednesday Jul 10, 2013 #
Cycling 1:09:00 [3] 20.8 km (3:19 / km)
Beresford Lakeshore to Elm to Bloor Beresford
Tuesday Jul 9, 2013 #
Cycling 1:09:00 [3] 20.8 km (3:19 / km)
Beresford Lakeshore to Elm to Bloor Beresford
Monday Jul 8, 2013 #
Cycling 42:00 [3] 12.1 km (3:28 / km)
Beresford to Elm -Lakeshore way
with S! it was fun! we chatted along our little route!
with S! it was fun! we chatted along our little route!
Cycling 31:00 [3] 9.1 km (3:24 / km)
Elm to Beresford... in the RAIN !!!!!!!
ouf it was raining out there,... car just stuck in parking lots,... haha, i did say cars stuck,... I was fine.
I am running on v. tired these days, pretty wiped out. Surprised i cycled home.
But SO glad i did it!
ouf it was raining out there,... car just stuck in parking lots,... haha, i did say cars stuck,... I was fine.
I am running on v. tired these days, pretty wiped out. Surprised i cycled home.
But SO glad i did it!
Sunday Jul 7, 2013 #
Cycling 58:00 [4] 18.9 km (3:04 / km)
Mtn-biking(!!) 1:30:00 [3]
in the Don Valley trails with AM. Super fun, but oh, oh!! so muddy and slippery!
what does one do if the souls of one shoes are so caked with gunk that one can not even walk. Sliding in mud, mud, mud.
It was a good day, it rained just a little on us, and we quickly became complete muddy messes.
No major wipe outs to report, just the normal .... ahhhh, I ... have to jump off my bike now, or else....
AM had a very close call, slide off the track,... hanging for dear life on "not so sturdy" looking branches,... (a good drop below). But he survived and all is well and good.
The one unpleasant thing was... cycling through high grass, with lots of prikly plans and red fucking fires ants. Argh rgh argh..
I have to say I was pretty terrified the whole way,... mud, drops, and steep hills, ... breaks squeeking down the hills,... scary.
what does one do if the souls of one shoes are so caked with gunk that one can not even walk. Sliding in mud, mud, mud.
It was a good day, it rained just a little on us, and we quickly became complete muddy messes.
No major wipe outs to report, just the normal .... ahhhh, I ... have to jump off my bike now, or else....
AM had a very close call, slide off the track,... hanging for dear life on "not so sturdy" looking branches,... (a good drop below). But he survived and all is well and good.
The one unpleasant thing was... cycling through high grass, with lots of prikly plans and red fucking fires ants. Argh rgh argh..
I have to say I was pretty terrified the whole way,... mud, drops, and steep hills, ... breaks squeeking down the hills,... scary.
Physio 5:00 [1]
90 calf raises (not much but hey..)
... if i had to describe it would be that the calf contractions feel unsmooth, stuck or clumpy ...
i feel like it has regressed, or that not "specifically" moving it makes it clump together in a scar ball.
much work is to be done.
... if i had to describe it would be that the calf contractions feel unsmooth, stuck or clumpy ...
i feel like it has regressed, or that not "specifically" moving it makes it clump together in a scar ball.
much work is to be done.
Saturday Jul 6, 2013 #
Cycling 47:00 [4] 15.5 km (3:02 / km)
late for soccer, put the pedal to the ... (well as much as one can on roads)
Soccer 45:00 [4]
soccer - we lost. It was close and (i think we could have won that one it just got away)...
no dramatic rain to talk about, but it was fun.
The achilles did not hurt after (well not as much as last time)
no dramatic rain to talk about, but it was fun.
The achilles did not hurt after (well not as much as last time)
Friday Jul 5, 2013 #
Note
(rest day)
v. tired - sleep was v.short... ... but still functioning relatively well.
:)
:)
Thursday Jul 4, 2013 #
Cycling 41:00 [3] 12.1 km (3:23 / km)
beresford to Elm - Lakeshore in
Cycling 31:00 [3] 9.1 km (3:24 / km)
Elm to Beresford - Bloor out
Running 42:00 [5] 6.78 km (6:12 / km)
Wednesday Jul 3, 2013 #
Cycling 40:00 [3] 11.9 km (3:22 / km)
Beresford (my new home!) to Elm
Cycling 31:00 [3] 9.1 km (3:24 / km)
elm to beresford bloor way back