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Training Log Archive: arg

In the 31 days ending Jan 31, 2006:

	activity	#	time	miles	km	+m
	Run	11	8:37:22			200
	Spinning	6	3:38:55
	biking	3	3:37:24
	Soccer	3	3:00:00
	Snowshoeing	1	2:16:06	6.21	10.0	600
	Strength	5	1:55:00
	Hiking	1	1:20:00			450
	Total	22	24:24:47	6.21	10.0	1250
averages - sleep:6.1 rhr:45 weight:75.8kg

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Tuesday Jan 31, 2006 #

Run intervals 42:43 [4]
ahr:154 max:162 rhr:42 slept:5.5 weight:75.7kg

Windstorm - branches, debris everywhere. Wind blowing hard with driving rain. Running into a headwind sux cuz I run with my mouth open and with the horizontal rain I wind up swallowing water, airborne debris and various flying critters. Somewhere it might be snowing, but not in Victoria!

Monday Jan 30, 2006 #

Spinning 45:00 [3]
ahr:121 max:152 rhr:43 slept:5.5 weight:75.7kg

Hi rev spinning, steady cadence 100 - 110. Wish I had a power meter. Watched the news and MTV.

Soccer 1:00:00 [2]

Some interval drills, ball handling, shots, scrimmage. It was wet and windy - horizontal rain! I should be racing in that weather, not playing soccer. ;-)

Sunday Jan 29, 2006 #

Soccer 1:00:00 [2]
rhr:43 slept:5.5 weight:75.7kg

Saturday Jan 28, 2006 #

biking 2:10:00 [3]
rhr:44 slept:5.0 weight:75.7kg

Hooked up with the good Dr to ride the Tzu. Up and up and up - good lung burner and then sweet rolling single track down. Very wet and in some areas, slick moss covered glacial rock assisted in untimely, uncoordinated dismounts.
We both resisted the numerous stunts & catwalks that lined the single track: me for fear of certain death and embarassment and the doc cuz he didn't want me to feel llike a smuck when he would have cleaned each stunt. Post ride, I didn't even get to quaff a beer with our dental ubermeister cuz he had leave me for a two hour massage.

C • rain ride 1

Friday Jan 27, 2006 #

biking 48:58 [4]
rhr:45 slept:5.5

Commute to and from work with hi rev; and a hill climb.
Donated blood last night and felt sluggish this morning - it's the first time I've had that happen after giving up a pint.

Thursday Jan 26, 2006 #

Run 41:58 [3]
ahr:136 max:161 rhr:44 slept:5.0 weight:75.7kg shoes: Salomon Pro XPDQLMNOP 3A Pro t

From work: ran with Dee; she's tapering for a Sunday race and I had to keep her pace down. Not a fast run but good to get out at lunch and run the cobwebs off after sitting on my can all morning.

Wednesday Jan 25, 2006 #

Strength 15:00 [3]

Morning quick circuit

Spinning 35:15 [3]
ahr:118 max:142 rhr:42 slept:5.5 weight:75.7kg

Spin and watch the news. Snore...

Tuesday Jan 24, 2006 #

Run hills 35:33 [4]

up and down and up and down and up and.....

Run warm up/down 20:00 [3]

Monday Jan 23, 2006 #

Soccer 1:00:00 [3]
rhr:44 slept:5.0 weight:75.7kg

C • Soccer? 2

Sunday Jan 22, 2006 #

Hiking 1:20:00 [3] +450m

Saturday Jan 21, 2006 #

Snowshoeing race 1:11:06 [5] 10.0 km (7:07 / km) +600m 5:28 / km

Snowshoeing warm up/down 1:05:00 [2]

Friday Jan 20, 2006 #

Run 27:45 [2]
shoes: Salomon Pro XPDQLMNOP 3A Pro t

Very slow trot wtih a co-worker who is getting into running. I have a 10k snowshoe race on Saturday and this was a good venue to get outside and into the fresh air and maintain a leisurely pace pre-race without my usual tendency to run hard.

Thursday Jan 19, 2006 #

Run 1:04:01 [3]
shoes: Salomon Pro XPDQLMNOP 3A Pro t

Easy run, flat, gravel trail - too many dogs getting underfoot.

Strength 20:00 [3]

Some upper body work to address my spindly arms and chest.

Wednesday Jan 18, 2006 #

Run hills 25:54 [4]
ahr:142 max:161 rhr:46 slept:5.0 weight:75.3kg shoes: Salomon Pro XPDQLMNOP 3A Pro t

Great run. Trail was muddy, rocks slippery, views were great. Had a cool down of about 12 minutes too.

Strength (Mostly Erg.) 40:00 [3]

Tuesday Jan 17, 2006 #

Spinning 20:00 [3]

Early morning wake up spin...

biking (Commute) 38:26 [3]

Commute to and from work. Blah - road detrius and four wheeled wankers.

Monday Jan 16, 2006 #

Spinning 35:40 [3]
ahr:109 max:125 rhr:45 slept:5.3 weight:75.7kg

Spin for a bit just to wake me up. Usually a rest day.
I'm just starting to ramp up my training for the spring summer race season and of course, to keep up with my kids.

I'm going to start my strength training to work on core, legs and upper body.
Running will be endurance - long and slow
Biking will be a combination of road and singletrack
Paddling will be in ocean kayak, flatwater boats working on technique, cuz I suck.

Strength (circuit) 15:00 [3]

Sunday Jan 15, 2006 #

Spinning (Cardio-ee-yo) 48:00 [4]
rhr:46 slept:5.5 weight:75.7kg

A fun spin while watching the idiot box trying to explain Canadian voter preferences and the upcoming Jan 23/06 election. I shake my head....

Run (Slow) 1:04:03 [3]
rhr:46 slept:5.5 weight:75.7kg

Slow run along muddy trails - weather was great - a respite from the rain.

Saturday Jan 14, 2006 #

Run (Club Run) 1:05:02 [3] +200m
ahr:143 max:161 rhr:44 slept:5.5 weight:75.7kg shoes: Salomon Pro XPDQLMNOP 3A Pro t

Sun was out...trails were wet and slippery. Went running with my club on a technical lope but didn't have much fun as the narrow trail meant for some ahead of me slowing to navigate steep sections or slow to a crawl on the uphills. I haven't been able to attend the club runs due to coaching conflicts on Tues nights with games on Saturdays and then watching my kids basketball or soccer or tae kwon do or school playes etc.

Friday Jan 13, 2006 #

Run 38:33 [4]
ahr:148 max:162 rhr:47 slept:6.2 weight:75.7kg shoes: Salomon Pro XPDQLMNOP 3A Pro t

Running in the dark again; lots of mud and rock - very slippery and technical - gotta like it. My HR monitor is pooched - it had my HR at 232 at one point - must be the transmitter or else my heart is going to explode!! Rain and more rain

Run warm up/down 15:00 [5]
shoes: Salomon Pro XPDQLMNOP 3A Pro t

Thursday Jan 12, 2006 #

Spinning 35:00 [2]
ahr:130 max:150 rhr:48 slept:7.5 weight:76.2kg

Onto my bike for a slack session of spinning just to make up for the fact I was a lazy puke today and yesterday.

Strength 25:00 [4]

My usual morning of circuit training...ho-hum

Wednesday Jan 11, 2006 #

Run (hills) 33:50 [4]
ahr:146 max:162 rhr:48 slept:7.5 weight:76.2kg

Hill repeats.

C • Oh - so it is on! :-) 2

Tuesday Jan 10, 2006 #

Run 43:00 [3]
ahr:141 max:160 rhr:47 slept:7.0 weight:76.2kg

Rainy, dark on roads and trail. No headlamp therefore somewhat cautious on trail.
Tight L Achilles and calves. Right knee still clicking post injury.

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