Training Log Archive: SidIn the 31 days ending Mar 31, 2009:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2009 #
Swimming 1:10:00 [3] 2.6 km (26:55 / km)
MTC Swim with Coach JJ. Easy swim after week off. Was able to get my 200m time down to 3:50 with descending set.
Cycling (Wind Trainer) 1:02:00 [3] 21.0 km (2:57 / km)
shoes: Carnac TRS7
Cycle routine of 9:00 and 10:00 sessions at 65% and 80% effort with rest periods. Legs were wel rested and spinning at rpm was easy.
Sunday Mar 29, 2009 #
Note
rhr:72 (sick)
Came down with a bout of food poisioning overnight so had to bail on the planned training.
Saturday Mar 28, 2009 #
Orienteering 1:32:00 [3] *** 14.0 km (6:34 / km)
spiked:7/8c shoes: Montrail GTX25
The Hard Rock-O race at Kerncliffe Park, Burlington. Naviagtion was good and legs felt fine after the Cuban adventure. Shoes got heavy from the mud though.
Thursday Mar 26, 2009 #
Cycling (Road) 6:30:00 [4] 156.0 km (2:30 / km)
ahr:128 max:154 shoes: Carnac TRS7
The big ride of this training week! We started going towards Banes and turned right towards Bagauno and right to Holguin. I had a rear flat tire on the road to banes but the Cuban cylcists accompanying us fixed it in minutes. Nice landscape on the road to Bagaunos but the road was quite rough. We had a slight incident when we got trapped by large lorries but all survived. We stopped at the sports school in Holguin to see the poor equipment that the Cubans had to use. Turned right at the only traffic light in Holguin heading back up the usual road to Holguin. We made good time in a pack but I noticed I had a flat starting soon after leaving the check point. Pumped the tire up but it was no better so we changed it. The lead group kept on going and we trailed single file in pursuit. Never caught them but were not far behind at the finish.
Very rough, tough ride!! Total burn - 4090 kcal.
Very rough, tough ride!! Total burn - 4090 kcal.
Wednesday Mar 25, 2009 #
Swimming (Transition Workout) 45:00 [3] 1.5 km (30:00 / km)
Swam down current for about 200 m, then ran up the beach and swam down again. 5 loops done. Swimming down current was easy and the salt water not too annoying. Sand bars and black urchins made the swim interesting.
Tuesday Mar 24, 2009 #
Cycling 3:00:00 [4] 68.0 km (2:39 / km) +690m 2:31 / km
shoes: Carnac TRS7
Rough ride with the AB gang to Banes, Cuba and back. The road was rugged and very hilly. Started out tired but felt good on the way home. Legs were fine and my climbing legs seemed good. Lost a aerobar pad but found it and glued it on after. Arm was a bit sore from riding without the pad. Great training ride!!! Burn - 1750 kcal.
Swimming (Ocean) 40:00 [3] 1.0 km (40:00 / km)
Swim in the salt water (Atlantic Ocean) off the resort. I swam one length into the current and 2 with the current. Felt like I was floating well but the salt was rough on the sinuses. Weather has beenn sunny with rain once or twice a day but quite enjoyable.
Monday Mar 23, 2009 #
Running (Road) 1:51:00 [2] 16.0 km (6:56 / km)
ahr:120 max:128 slept:8.0 weight:148lbs shoes: Nimbus 9
Rum 4 loops from hotel to road, past appartments and back to hotel. Each lap was 27:00. 2:00 rest per lap but changed to 9:1on the last loop. Right knee was a bit rough but lasted. Cold water bath after and felt okay. Burn - 870 kcal.
Sunday Mar 22, 2009 #
Cycling (Road) 4:36:00 [4] 117.0 km (2:22 / km) +880m 2:16 / km
ahr:126 max:154 shoes: Carnac TRS7
Road ride to Holguin and back from the Brisas. Road was rough for the first 23 km but better after. Lots of hills but legs were okay. First time riding in a pack was a bit hairy but saved energy. Burn - 1326 kcal on the way out. Tired on the way back and the pack was slower. We were cycling into a head wind. We had an accident with about 15 km to go. One bent wheel but no major body damage to either people. Return burn - 1680 kcal.
Saturday Mar 21, 2009 #
Cycling (Road Ride) 1:57:00 [4] 47.8 km (2:27 / km) +230m 2:23 / km
ahr:119 max:146 shoes: Carnac TRS7
1st day in Cuba riding with Enduro Training. Rode from Brisas to check point and back. Stayed in small ring gear and 90 rpm, aero position. Road was very rough in sections slowing us down. Legs were okay! Burn - 961 kcal.
Running (Road) 19:00 [3] 2.0 km (9:30 / km)
ahr:126 max:150 shoes: Nimbus 9
Brick run after cycling. Legs were okay! Right knee was there! Burn - 230 kcal.
Thursday Mar 19, 2009 #
Hockey 30:00 [3]
shoes: Koho 3380
Played defense, fairly easy game and won
Wednesday Mar 18, 2009 #
Cycling 58:00 [3] 21.8 km (2:40 / km)
ahr:125 max:145 shoes: Carnac TRS7
MTC cycle with Coach Lilli. We did 3:00 on at 100 rpm at Big 17, five times. Right knee started out tight but was fine by the end. Burn - 460 kcal.
Tuesday Mar 17, 2009 #
Swimming 1:20:00 [3] 3.5 km (22:51 / km)
MTC Swim. See Mississauga Tri Club Blog! Had trouble doing the 6 x 200m on an steadyy pace. The first was 4:10, then 4:06, 4:12, 4:15, 4:10 & 4:05. Need to swim a bit faster to hit plane. Hurt my left shoulder twice on plowing water on turns, yeech! Everything was just off!
Running 1:00:00 [3] 5.5 mi (10:55 / mi)
ahr:116 max:135 shoes: Nimbus 9
Light run on Oakville trails. Right knee was weak to start with outer leg pain. As I ran, the pain moved around and ended up as a dull ache below the knee. Tried to stay at a slow pace and work on right leg action. Felt better on the way home but not sure. Burn - 620 kcal.
Sunday Mar 15, 2009 #
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
MTC swim with Coach Stuart. Tired to start with and 600m times were slow at 12:15 but the idea was to have an easy day.
Cycling 1:46:00 [3] 402.0 km (16 / km)
ahr:128 max:154 shoes: Carnac TRS7
MTC Cycle with Coach John. Great class! Started with 8 minutes sets at near top speed and went to 2 simulated rides with hills and valleys. Legs were okay and was able to keep aero position no problem. Light burn at only 960 kcal.
Running 38:00 [3] 5.0 km (7:36 / km)
ahr:125 max:131 shoes: Nimbus 9
Easy run from CC to Mississauga Road and back. The downhill was not much fun but the the uphill return felt great. Felt like I could have run further but decided to save myself. Burn - 350 kcal.
Saturday Mar 14, 2009 #
Running (Trails) 1:20:00 [3] 12.7 km (6:18 / km)
ahr:125 max:142 shoes: Nimbus 9
Three loops of the Sheridan Trail. Right knee started aching on the inner side than switched to below and finally outer side. Run was good though, felt relaxed and worked hopefully at my ironman marathon pace. Burn - 620 kcal.
Friday Mar 13, 2009 #
Hockey 25:00 [3]
shoes: Koho 3380
Little easier game than last night! Legs were tired though.
Note
Had massage to loosen things up. Legs were not too bad but back and shoulders are still pretty tight.
Thursday Mar 12, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coaches JJ & Stuart. See blog. First 8 - 100m's were tough with speed about 1:55 to 2:00. Maintain the 2:05 pace time for second 6 - 100m's but relaxed and transferred load more to core with more roll and arm bend. Swim times about 1:55 to 1:57. Relaxed and maintained similar swim times for the last two sets of 100m's. Maintain 2:05 for all 20 100m swims. Slight lower back ache and trap - neck ache to start but never got worse swimming. Good swim but not super fast.
Hockey 40:00 [3]
shoes: Koho 3380
Low on guys so I played defense most of the game. Good skate but we lost again!
Wednesday Mar 11, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 21.0 km (2:51 / km)
ahr:110 max:145 shoes: Carnac TRS7
MTC Cycle with Coach Steve. Aerobic threshold sets of 3:00 near maximum and 3:00 rest. Legs felt good. My neck and traps were sore yesterday but felt okay in aero position. Burn - 440 kcal.
Tuesday Mar 10, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coach JJ. See blog but basically 4 x 800m. First three were varied with a mixer, pull and swim / kick with fins. Last was a regular swim with negative split. First 400m - 8:03, second 400 m - 7:43, for a 15:47 total. Arms felt a bit tired to start with but were okay for the 800m straight.
Running (Treadmill) 33:00 3.1 mi (10:39 / mi)
ahr:120 max:145 shoes: Nimbus 10
Easier treadmill work out as knees were still a bit gimpy. Start at 4.5 and ramped up to 6.5 mph for the majority but did 7 mph to top things off. Right knee and track felt so so but okay after. 20:00 of stretching to finish things off. Burn - 420 kcal.
Monday Mar 9, 2009 #
Cycling (Wind Trainer) 1:20:00 [3] 27.3 km (2:56 / km)
ahr:120 shoes: Carnac TRS7
Rode half of the Lake Placid course DVD. Legs started out okay but left inner quad was a little tight. After an hour I was starting to lose power so reduced effort for he last 20:00. Leg stretch after.
Sunday Mar 8, 2009 #
Swimming 1:15:00 [3] 3.2 km (23:26 / km)
MTC Swim with Coach Stewart. Arms felt tired perhaps due to pool running so my pace was slow. 600m 12:15, 400m 8:15. Otherwise my form felt okay.
Orienteering race 52:12 [4] *** 5.0 mi (10:26 / mi)
spiked:12/18c shoes: North Face Gore-Tex XCR
The Thomas finale at Huron Natural Area. No rain and warm temperatures was a nice change. The trial were quite icey though and I should have woren my Ice Bugs. Made 2 big mistakes in the boxes. In second box, I went the wrong way in leaving a control. In the third box I forgot to do a control so had to run back int the box after I had left. Knees did not like the ice and snow but had a reasonable race to finish the season off.
Saturday Mar 7, 2009 #
Running (Pool Running) 1:00:00 [3]
Decided to try pool running to give my legs a break. It was difficult to decide what to do with my feet as I naturally wanted to point them as when swimming but tried to keep them flatter. No stress on my joints and the arm work was more than when running. This will also help my right leg tracking as going to the side will be more difficult. After legs felt good and right leg motion more natural.
Friday Mar 6, 2009 #
Hockey 30:00 [3]
shoes: Koho 3380
Easier skate than last night and my legs were glad for the break.
Thursday Mar 5, 2009 #
Swimming 1:15:00 [3] 3.1 km (24:12 / km)
MTC Swim with Coach Stuart. See blog. Was a bit tired from the core class so times were a bit slow. 200m times ranged from 3:55 to 4:03. 100m times were 1:50 to 2:05.
Hockey 40:00 [3]
shoes: Koho 3380
Short bodies again and lost the game. Great skate though and legs were quite tired afterwards.
Wednesday Mar 4, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 21.9 km (2:44 / km)
ahr:110 max:131 shoes: Carnac TRS7
MTC cycle with Coach Steve. Cadence and power work. Legs were a bit tireed and did not have the strength to get HR higher. Burn - 460 kcal.
Tuesday Mar 3, 2009 #
Swimming 1:15:00 [3] 3.15 km (23:49 / km)
MTC Swim withCoach JJ, see blog. The easy swim were a bit slow as it felt like I was dragging my feet but a reasonable change. Right knee was a bit tired after.
Aerobic (Elliptical) 1:10:00 [3] 6.3 mi (11:07 / mi)
ahr:110 max:128 shoes: Nimbus 10
Started out on the treadmill but my right knee was not having fun so switched to the elliptical. Knee was fine once up to 65 to 70 rpm. Did random routine at a setting on 8/20 Started to get tired near the end so quit to do 5:00 of quad work and 20:00 of stretching. Had hoped to do 90 rpm at lower resistance but may be next time. Burn - 460 kcal. Machine read double that.
Monday Mar 2, 2009 #
Cycling (Wind Trainer) 43:00 [3] 15.9 km (2:42 / km)
ahr:110 max:125 shoes: Carnac TRS7
Recharge cycle. Legs felt okay after Chilly Half.
Sunday Mar 1, 2009 #
Running race 1:57:26 [5] 13.1 mi (8:58 / mi)
ahr:150 max:161 rhr:51 shoes: Nimbus 9
THe Chilly Half Marathon in Burlington. Training leading up to the race was a bit off not being able to run with a sore back 2 weeks before and snowshoe racing the previous Saturday. Bad positioning to start with as in the minus double digits temperatures, I waited until 5 minutes before the start. Started behind the 2:15 bunny taking 3:30 to reach the line. Slow start in a big crowd with walkers. By 2 km realized I had too much gear on and was over heating. Ran a fast 5 km in about 25 minutes and settled into the long run along New St. into the wind for a change. Usually the wind is in our face coming home. Right outer quad was stiff for first 3 km but loosened up. Right knee was not great and hit glide stride. Going down BurlOak it was nice to get out of the wind and most picked up speed on the downhill. Somewhat rolling on Lakeshore coming home. Even without wind, this is not my favourite run. Right knee and gastro was not happy but I was not scuffing my feets though some slapping. Nasty finish up Bryant into the wind with clock time of 2:01:05. Figured I was about 1:58 with start delays. Burn - 1300 kcal.
Started to wonder why I signed up for the Ironman in the last 4 km. Eat only one gel and drink 500ml of Eload. Need work on race feeding. Should be okay to finish Lake Placid but it will not be pretty. Was limping after the finish but right knee recovers without stress. Shoes were fine and no feet damage like with Nimbus 10 on the treadmill Tuesday.
Started to wonder why I signed up for the Ironman in the last 4 km. Eat only one gel and drink 500ml of Eload. Need work on race feeding. Should be okay to finish Lake Placid but it will not be pretty. Was limping after the finish but right knee recovers without stress. Shoes were fine and no feet damage like with Nimbus 10 on the treadmill Tuesday.