Training Log Archive: Sid

Easy swim after the ironman. Core felt weak likely from the flu.

Won the game.

Lake Placid 2009 Ironman. Silence Beckons at Lake Placid Was in bed the day before the race with a cold, sore throat, temperature and just tired. Got up on race morning feeling better but not sure if I was at full power. Decided to relax and enjoy it as far as I could get. The swim went well in 1:23:00. TD finished beside me. Transition to bike and felt reasonable. Kidneys and core was sore in aero but seemed to go away. Ate cookies and picked up water and Gatorade Endurance from aid station. Tough start to second bike loop after the elation of the crowd in Lake Placid. Took it easy to Keane and cruised to the Wilmington turn for the second loop climb. Felt good except for my feet and passed people on the first and second climb to Lake Placid. My feet were getting very hot from the climbing foot snap. May have made a mistake wearing my warmer socks but you never known with the LP weather. The bears were a little tougher the second time but did not have to stand. Cruised into LP feeling good to get ready for the run. Glad to get the bike shoes off though. Knowing I could finish the race easily with a nice even marathon, so started at my IM pace about 120 HR but after a while switched to walk and sprint. HR was still in the 120 range. Walked most hills, all aid stations and sprinted when running as this takes stress off my right knee. With orthotics and brand new shoes, knees and legs felt good. Spaced myself to finish and sprinted in the last carpeted section to finish feeling great. Next day, discovered I had damaged 6 toes with 2 bleeding with light contact but never felt anything on race day. TD finished 5 minutes later.
Great weather, satisfying race and the feeling of accomplishment!!

SILENCE BECKONS at Lake Placid 2009 IRONMAN

Silence Beckons is an adventure racing team that has evolved over the years but is captained by myself, Ian Sidders with Trudy Deumer's prime assistance and various third members over the years. As a rookie team, SB went through growing pains but is now relatively competitive, in part due to stronger orienteering skills and extensive triathlon training. The Mississauga Triathlon Club counts Trudy and I as active members and both of us have medaled in North American Orienteering events. Veterans of two white water canoe trips together with others, wilderness adventures are our norm. Both Trudy and I had done some shorter triathlons before starting adventure racing but Trudy in particular shifted to longer events, starting with the 2007 Peterborough Half Iron Distance and the 2008 Boston Marathon. Enthused by Trudy, both signed up for the 2009 Lake Placid Ironman, starting a year of training. Others signing up were Anne & Kevin Graham, Diane Sonnenburg, Julie Mitchell, Norman Lee, Jeff Skirrow, Kerry Mader and Marie-Claudette (Charlie) Beaudoin. First though, both competed in the inaugural Muskoka Ironman 70.3. Finishing with problems gave SB feedback on the necessary changes to do the longer distance. My right knee died after 10 km and I walk / ran home.

Fall 2008 was the time to build technique, strength and design a training plan. The Trifuel.com web page provided the" SuperCoach Network Ultra Distance Training Schedule". This 36 week program was used as a basis with fudge factors applied to increase the volume as SB is in their 50's and the program was designed for younger, faster athletes. The swim program and technique training was supplied by MTC's coaches JJ and Stewart. Bike workouts by MTC's John and Steve and core training by John and Dalia. Additional weight training was designed by Trudy with Ian using hockey for cross training. Trudy logged our data in a calendar while I used the online orienteering training page, Attack Point. Silence Beckons raced in the Fall 2008 Raid the Hammer and a few other orienteering events, such as the Thomass Series, the Ontario O Championships and Flying Pig. A few spring orienteering events gave good results but after it was down to Ironman training. A week in Cuba with Aubrey Bryce gave Anne, Kevin, Diane, Trudy and I, a 350 km jump start on the bike riding before the weather was good enough in Canada. On one of our first bike rides from Oakville, Trudy and I befriend Allan Wiggins also racing this year. He runs into SB later again at the end of that day's bike. Other training partners are Deanne Solomn, Dalia, Stewart Douglas, John Boffin, most we just ran into while out and about. On the May 28 - 31 weekend, Anne, Kevin, Diane, Kerry plus SB drive to LP to ride the bike course twice and run 25 km the next day. The water is too cold for swimming. Blair Larsen is training Kerry for the event and racing also. Trudy and I return to LP on June 18 - 21 to do a 200 km over distance bike ride, a 2 km swim in Mirror Lake and a 33 km run on the course. Trudy meets Coach Troy Jacobsen while getting ice at the front desk of the Northwood Inn. Spinervals DVD's were used for indoors wind trainer bike sessions.



Below is a summary of Silence Beckons training, Data generated from Attack Point
In the 56 days ending 2008-11-14: Fall Standard Program
activity # time Average per week Total km
Swimming 13 16:55:00 4.8 km 33.65
Cycling 9 10:52:30 39.4 km 276.1
Weights 9 9:05:00 1:16
Orienteering 7 8:28:21 4.3 km 30.4
Adventure Racing 1 6:30:00 4 km 28.0
Hockey 12 5:50:00 0:50
Running 8 5:44:20 6.9 km 48.11
Elliptical 6 1:21:00 .9 km 6.36
Core 4 0:30
Baseball 1 0:30
Total 78 67:41:11 60.4 km (9.6 hours) 422.61
In the 154 days ending 2009-04-18: Preseason Ironman Buildup
activity # time Average per Week Total km
Cycling 51 73:40:30 92.5 km 2035.72
Swimming 50 61:55:00 7.5 km 165.6
Running 40 40:03:33 16.1 km 354.23
Orienteering 13 14:09:15 3.5 km 76.54
Hockey 26 12:50:00 0:35
Adventure Racing 2 10:38:29 2 km 43.5
Weights 7 7:35:00 1:05
Core 8 6:30:00 0:20
Elliptical 4 3:00:00 0:08 15.75
Total 203 230:56:47 122 km (10.5 hours) 2691.33
In the 84 days ending 2009-07-11: Competitive Ironman Season Build-up to the Race
activity # time Average per Week Total km
Cycling 33 87:37:00 173.5 km 2082.17
Running 37 53:47:00 39.2 km 470.32
Swimming 27 31:30:00 6 km 71.7
Hockey 9 4:25:00 0:22
Orienteering 4 3:45:30 .9 11.05
Baseball 5 50:00 0:04
Core 4 40:00 0:03
Total 121 182:54:30 219.5 km(15.2 hours) 2635.23
In the 14 days ending 2009-07-25: Taper
activity # time Average per Week Total km
Cycling 5 6:49:00 76 km 152.1
Running 7 5:11:00 25 km 51.5
Swimming 4 4:09:00 4.6 km 9.3
Hockey 1 30:00 0:15
Baseball 1 10:00 0:05
Total 18 16:49:00 106.5 km (8.3 hours) 212.9
The training was somewhat cyclic with Trudy and I going through various aches and pains but somehow coming through the works in good shape. Both ran the Boxing Day 10 Miler in Hamilton. Trudy had problems and could not run the Chilly Half Marathon but chiropractic help solved that. Anne, Diane, Kevin & I ran the Chilly Half but I could not run for a week after with right knee pain. I had been going for massages to loosen leg muscles and decided to get my knee evaluated. Laser treatment and orthotics were recommended. This solution worked allowing me to run for the distances required, though I started at a low heart rate and built up speed later. At the start of the 12 concentrated weeks of training, I was sick for a week and lost 6 lb but was able to do the weekend training. Out of town with work, the next week, my training volume was down but I was able to get the weight back on for the weekend higher training volumes. Trudy did more hours as she ran and cycled Tuesdays & Thursdays when I played hockey, though I played hockey Friday nights and trained Saturday in the preseason.
Two weeks before the race, our focus changes to being mentally prepared. I read and passed on internet articles on this topic and we receive thoughts and encouragement from our triathlete friends. Bottom line is that we are satisfied with our training and have done our best in following a training program design for this race. One important thought is that an Ironman continually changes. So if one feels down at one point in the event, it will all pass so do not get discouraged. It comes done to 3 words, "ENJOY THE ADVENTURE". Quite apropos for Silence Beckons and its roots.
The week of the race Silence Beckons is on the edge. I have a slight back muscle pull from baseball. Trudy has a touch of the cold plus bike issues. In the shop, the front derailleur and cable are replaced. I have a massage Wednesday morning and Trudy visits the chiropractor at night. On checking her bike, Trudy is unhappy with the front derailleur shifting to the big ring. A slight adjustment seems to make it work better but the final prognosis is uncertain.

Plans are to pickup my brother, Roy at the airport Thursday morning but his departure is delayed 3 hours as fog has grounded flights out of Thunder Bay. With rainsqualls in the Toronto area, the two tri bikes are wrapped in plastic to keep the drive train clean as they will be transported on the rear bike rack. Roy arrives at 12:20 pm and the group has lunch before heading for Lake Placid. With the bikes on the back of the Jimmy, thoughts of a rear collision are not comforting. Heavy rain on the 401 slows the journey but we arrive at the Northwood Inn at 9:30 pm to find no hotel parking. Unloading the gear, the Jimmy is left in the municipal lot. We have spinach and ricotta cheese pizza just before the local restaurant closes at 10 pm.
Friday, we sleep in to 9:30 am, have breakfast and head to the Lake Placid High School to register. Some consternation occurs when it is found that the medical requirements are for a pre-race weigh in. I weighs in at 148.8 lb. After lunch of pasta, we drive the bike course to give Roy a feel for it and check out the new asphalt. Our tri friends and fellow racers, Anne, Kevin, Julie, Diane have rented cottages for their entourages and put on a barbeque that night. We bring chicken and beef shishkabobs. The heavens open up for a torrential downpour that limits the fun. Trudy and I head to the mandatory athletes meeting and find the traffic bad. I have a slight tickle in his throat so starts taking Ricola lozenges. Trudy and I had been taking Cold Fx earlier in the week for cold prevention, to no avail. The meeting is helpful in setting the tone for the race. The important thing is to race to your abilities. It is a long race so be prepared for issues and solve them. Ian's throat is worse, even with an ice cream cone before picking up Roy after the meeting.
Next morning, I realize I have the flu, a sore throat, and poor temperature control, light muscle ache and general fatigue. I stay in bed to recover while the other have breakfast and shop. Roy goes for a 2 loop run around Mirror Lake. Up for an hour to try on some clothes and have subs for lunch, Trudy and I both pack our gear bags for the race. Trudy has a light bike ride and deems her derailleur acceptable. The three take the gear over to the transition areas for tomorrow's race. I go back to bed and Trudy and Roy check out the stores. Awaking for supper, I am not much better but have lobster ravioli for supper and am back in bed right after.

Race morning, the plan is to get up at 4 am and consume 700 to 900 kcal, in my case a high calorie Ensure, a regular Ensure and an oatmeal breakfast bar. I still have flu symptoms but feel better and my throat is not as bad, temperature near normal but still have sore kidneys. The plan is to race at an even pace and see what happens. The unknown is how much strength I have for climbing on the bike course. I take an Advil before the start and decided to carry a film canister of Advil and salt pills. In Silence Beckons case, the general race plan has been to enjoy the day and not worry about things beyond our control. The weather is overcast and rain seems imminent, typical Lake Placid weather. I inflate my tires to 110 psi. Light rain starts as Trudy and I don their wet suits and head for the beach. Crowds throng along the barriers and the support is tremendous. Roy & Sandra take a few pictures.

The swim plan is to stand on the shore as the race starts, let the front line clear and swim out and down the course as close to the buoys as possible. However, Trudy and I are relatively good swimmers in this crowd so catch people in front and have to swing wide. I swim at a relaxed pace breathing on either side at random but coughing underwater occasionally and sighting accordingly. About 30 m is as close as I get to the buoy line. At the far end, I have drifted far to the right, as typical, but remember Trudy quoting Jeff as stating to use the large video screen as sighting object from the far end. Heavy rain has fallen on this swim loop but no bother. Completing the first loop, I saunter over the mats to the beach entry for the second loop. The crowd is much the same and I find myself swimming in a school of like directional challenged racers so collisions and detours occur frequently. However, the swim is quite relaxing and on the return, I daydream a bit. I notice a female in a blue trimmed Blue Seventy Reaction wetsuit accompanying me. As the swim end is reached, a problem can be seen. People are being funneled into the swim arch and over the mats, and congestion is heavy. After, I run aground in a heavy pack, I feel a poke in the side. It is Trudy, right beside me. Trudy tells how she was cut off and kicked in the head on the second loop. Noticing the sleeveless wet suit and GHO race shirt under, she knows it is I and bird dogs me the rest of the way in. Trudy crosses the mat first and she and I get their suits peeled before walking to transition on the carpet. Roy and Sandra wave from the large crowd behind the barriers on the Parkside route.

The men's T1 tent is crowded but seats are available at the far end. I change to bike gear and applies 50 sun block before noticing my shorts are on backwards and reverse them. I have gone with a single bike shirt, open finger gloves, regular shorts but warm socks. The bike racks are emptying as I get my Scott and heads out on the bike course. The roads are a little wet but the sun is out, and they dry quickly. Kevin soon passes on a slight uphill and can be seen ahead as I spin lightly. The new pavement on the road to Keene speeds things up and I control speed to about 45 kmh on the long downhill. Once around the corner, I cruise above 30 kmh to Jay, my HR is a bit high at 140 but with the flu and race day, who knows. Core and kidneys are sore in aero position but I am able to maintain it. Broken chocolate chip cookies (300 kcal each) in the Bento box and are quite easy to eat them though I lose more than a few crumbs. I have noticed cookies are a popular racer food as some have inadvertently dropped plastic bags of them on the course. Turning left to Wilmington, some slow on the uphill and I pass Norm who returns the favour on the next downhill and flat. In Wilmington, the road is tight with aid volunteers at the Hasleton Road corner. A crash between oncoming riders has occurred and we are warned to slow down. Eating and drinking on this out and back gets my reserves up for the climb to Lake Placid. New pavement here makes the cruise beautiful. However, I am feeling a bit down and think that I have the perfect excuse to bail. But I have heard that the body experiences physiological changes on a 3.5 hour cycle and that is precisely where I am in the race. On turning around, Anne and Trudy are not far behind. With 2 bottles of Eload gone, it is decided to stop at the aid station to refill bottles, half Gatorade Endurance half water and visit the facilities. Also I am getting a bit uncomfortable and my feet hot in my bike shoes. Better to have a slight break before the long ride to Lake Placid. Anne and Trudy pass me while in the facilities. I take another Advil and 2 salt pills.

On course, I feel good for the ride through the Wilmington Notch and soon pass riders on the hills, among them Trudy and Anne. The ride uphill is good and I soon cruise over the 2 Cherry's and the three Bears. The crowd on Papa Bear is wild, giving one the feeling riders must experience on the Tour de France climbs. Roy & Sandra are just around the corner and take pictures. I take it easy into town and warn the Canadian contingent that Anne is soon. I stop at the bike special needs bag area, fill up my cookie bag and head out. Anne has a quicker change and gets ahead of me. The crowds scream as riders cruise along Parkside, down Main, past the Olympic ice rink, the high school and back on course. Quiet and reality sets in as we start the climb before the Keene descent, Anne is ahead of me and there is some jockeying for position on the climb. I am okay on the climb but get killed on the downhill. The wind has picked up and I do not like the feeling of it catching me. Half way down the hill a crashed rider lies feet up with an attendant. A passing rider comments " Looks bad" and I agree. Back on the Jay cruise, I eat and notice my HR has dropped to 125 which was my typical 30 + km/hr rate. My feet are quite hot from climbing so I loosen my shoes to give them some air. Perhaps warm socks were a bad idea. The temperature is hot near 80°F and I am drinking water more frequently than in training. The initial swim rain has not returned. I pass a few people again on the uphill left from Jay to Wilmington. One is Kerry. He must have passed my on the downhill as he is great there. I get ready for the out and back. My feet are still hot but they are bearable though I wonder if a burn is imminent. I decide on the same plan, cruise the out and back and stop for bottle top up and pills at the aid station, opposite the gas station. This time, I take another Advil and 5 salt tablets.

The slight break seems to work as I again pass people on the uphill. The wind is quite strong now and blowing through the notch, impending progress. I come up behind a "Julia" and am not sure it is the Julie I know until she says "Hi". Cookies and half Gatorade Endurance continue to fuel me well though I have a brief panic thought on whether 5 salt pills is too many and will cause GI problems. I continue to cruise uphill in aero position with some discomfort, my feet are very hot in the shoes but there is no solution other than to keep pedaling. We pass a girl lying on the ground blanketed, getting medical attention, on one of the narrow stonewall lined, twisty, up hills. A gentleman passes me but soon slows as he shakes his right foot unclipped. I ask hot foot and he replies cramp. Down hill from River Road, Marco of MTC is seen loping on the opposite side. He must be a good 8 miles out of town on a training run before Ironman Kentucky. The hills are taken slower this loop, partially due to more wind but I still climb Papa Bear in aero position though I have dropped to my lowest gear this time. I take it easy around the corner and over the last hill before cruising to town and T2. I feel good, not GI problems and my kidneys and core may be weak but it is not noticeable. Once more through town is great though the crowds have changed slightly. Into the transition, a volunteer is quite happy to take my bike and I take my shoes off to relieve the foot pain. I hit the facilities for the second time and prepare to run.

I am running in my Marathon shirt and baggy shorts. The complete change is slow but I want to be comfortable. It is about 4:15 pm so I know I can finish easily, all I have to do is a marathon! The plan is to walk hills, aid stations and when I feel like it, and at no time push the pace. On starting, my sock on the left foot does not feel right so after 2 stops I reverse the sock and it is okay. My right foot feels like the outside of it has been caved in by a hammer but it is okay to run on. The course starts with a downhill and a throng of cheering people. Once around the corner and down, the road is a bit rough but the first aid station is reached on a raise. I decided to start with a vanilla Gel, orange slice and water. Wet sponges cool the body quickly, as the temperature is still high. I notice the cold water causes a slight sting to the back of my neck and later discover my GHO skirt or wetsuit has lightly abraded the back of my neck. There is a fantastic number of fluorescent orange clad volunteers clamoring for attention at each aid station. Next aid station I go with Gatorade and water. Soon after there is a woman dancing with herself to 1960's music. At the third aid station, it is back to a vanilla gel and water. Diane passes me on the opposite side and much further ahead on the course. I walk down the ski jump hill and turn onto River Road for the first time. I am running at my designed IM marathon pace with a HR about 125. In training, my HR was down to 115. There is a flat stretch at the River Road with placarded signs on either side of the road, messages to racers. There must be about 500 of them or more. The sponsor, Ford, has a large pixel board with messages also. Fourth aid station, the North Pole with a winter theme, snowmen, candy canes though some in Hawaiian garb, I go with sponges, a banana, Gatorade and water. Fifth, it is back to a vanilla Gel, orange slice and water with sponges. I am just knocking the miles off one by one. People I started with have either run away or dropped back if they are hurting. There are a lot of walking zombies. My knees feel good so I have decided to switch to speed walking and more of a sprint run. The faster run speed is my natural gait, and with rest as required, is more comfortable. Anne passes on the return side and Norm. The turn around is about 5.8 miles and I head back for town and the aid station repeats. Trudy is about 5 minutes behind me. Sixth station is Gatorade water, seventh, vanilla gel and water all with sponges. Back through inspiration alley and the Ford truck to the bridge. I speed walk up the ski jump road hill and pick up the pace on the flat by the horse show grounds. Coming by the hotels there is vocal crowd of Corona drinkers and the 60's dance woman. Eighth aid station it is back to Gatorade, orange slice and water. A woman here says "Ian, is this the latest time I will see you?" but I have to admit I still have a loop to go. Ninth is out of vanilla so I have a strawberry Gel with water. As I near town again, I power walk the steep hill to the corner and power uphill further to crowd cheers. I break into a run as it flattens, see and hear Andrea and offspring cheering and power walk another steep hill onto Mirror Lake Road. Quite steep, alternating walk and run more frequently, I maintain my food drink rotation at the tenth and eleventh aid station. Roy and Sandra are quite surprised to see me as they & I know I am not that speedy. Later, I learn that Trudy is asthmatic and cannot breathe. Using her inhaler already twice, she just has to grin and bear it. Downhill to town and through the cheering people who understand the commitment, makes one feel all that training was worth it.

Out on the road again, everything is under control for the second loop. Feet and knees feel fine but the sun is beginning to drop. The temperature is starting to drop so sponges are too cold. Later I hear that volunteers were re-soaking sponges in "bum soup". I am contemplating going to cola and ice. I have heard that you should not go to cola until later in a race and once switched have to stay with it as you can burn out if you come down from the caffeine buzz. Taking it easy down ski jump hill, I see Diane as I cruise along River Road again to the Ford video display and inspiration alley. Over the hill and up to aid station # 15, I have decided to go to cola and ice for the rest of the race. Root beer would be better but this is close enough. A sugar fix is just what I need. Anne passes on the opposite side, drawing a bit further ahead. At sixteen, ice and cola is repeated. I soon reach the turn around and head for home. I decide to try the support on my right knee for a mile but it feels worse as it hinders my natural knee clunk and I drop it to my ankle again. I am amazed by the variety of cut athletes that are not moving that fast. Most are younger and the older folk look less pretty but seem to know how to get the job done. Of course, the fast youngsters are far ahead. Now the people on their first loop seem to be hurting.

At aid stations seventeen and eighteen, cola and ice is the treat and I see the North Pole for the last time. I continue the power walk, sprint routine over the hill to the Ford video and see my number and name on the screen followed by "Guichy". The meaning is lost on me though. Did they just make it up or is it really from someone? Running to the bridge and taking it easy up the hill is the order of the day. Aid stations are now party spots as the lights are on. The dancing woman after station # 19 now has a light sabre. More cola and ice works at 3 more aid stations. I am walk / running still at a comfortable pace and power walk up to Main Street to strong cheers from the crowd. Half way up the hill, Marco calls to me and I take a brief stop before continuing up the Mirror Lake Road hill, one last time high fiving kids in passing. More cola and ice at the aid station as I ease off a bit to save energy for the finish and space myself evenly between others. I come cross a competitor expectorating over a fence and encourage him home. I see Norm opposite, heading home and soon after low five Jeff, sauntering along not far from the final turn around. I pass Trudy still behind me and she gives me the thumbs up, then skip the last aid station and start to run in. The crowd cheers as I hit the concrete speed skating oval. Not the best feeling on the knees but only a short jog. The end is confusing as first comes a blue Ford arch, then a carpeted ramp and finally a light brown IM carpet. I race for home from the carpet, cross the mat and the final time arch about 14:43. MTC's Robert greets me in the finishing chute with a space blanket and I get de-chipped. I expect Trudy soon so wait around. She is glowing with her hands in the air for a great finishing picture. I need to work on my finish, if I ever do another IM. We congratulate ourselves and meandered down to the finish area to see Roy & Sandra with a "cold root beer". Great stuff and I am an Ironman!! Roy have collected our bikes and gear bags so we just have to go home. We hear Charlie is due in about midnight. Back at the hotel room, I feel good though tired. Trudy has an ice bath as Roy and I a beer. It is not until the next day that I notice 5 toes are damaged, two catastrophically, bleeding if I tick something with them. Not sure how than happened as no aches were noticed on course only fried feet while on the bike.

The 2009 Lake Placid Ironman was great adventure. The training was arduous but fulfilling. My brother, Roy, signs up for the 2010 event along with Kevin and Jeff so we will be back in Lake Placid next summer and perhaps for a few more years as spectators. Many people congratulate us and a common question is whether we will do another one. Before hand, the answer was definitely "No" as the training is such a burden. A few days after, one thinks " Geez! That was pretty neat" and it is tough to beat the high on race day. On the other hand, I had a near perfect race even though the cold lingered over a week after. It would be tough to surpass this experience and I am no longer a virgin. Thoughts return of doing a long canoe trip on the Mississagi River, a 24 hour rogaine, an expedition adventure race, the 6 day Scottish Orienteering Festival, Ringen-O in Sweden, the North American O Championship in Whistler, etc. Bottom line, special motivation would be required to do an Ironman again. And again, a good group of training partners would be important element.

C • Congrats!! 4

Taper trail run. First run in new shoes.

Light ride to check bike over before race.

MTC Swim with Coach JJ. Main set was 4 x 200m. Times 3:55, 4:02, 3:52 and 3:55. Left arm is pulling better. Trouble breathing as body is lower without wetsuit.

Easy trail run. Bitten by a bee. Last run for this pair of Wave Creation 10's! The right shoe was worn completely away on the outside. New pair purchased for race. Burn - 250 kcal.

Trail run but started trying to keep my HR high at 125 for first half and increased to over 130 on the way home. Burn - 320 kcal.

Nice easy spin at about 100 rpm after run. Burn - 200 kcal.

Worked on technique at Kelso. Left arm seems better, not abrasions. Burn - 300 kcal.

Easy cycle on backroads near Kelso. Burn - 890 kcal.

Brick run after cycle. Legs were dead to start but came around. Burn - 230 kcal.

Ran on trials for 35:00 and then reversed but picked up the speed. Felt rough to start but the body took over and got the job done.

C • Good Luck this weekend! 3

MTC SWim with Coach Stewart. Interesting speed workout. Fast 75 m times ranged from 1:18 to 1:22. Left arm is feeling more confortable ever swim. Need to check out arm motion in the wetsuit this weekend.

Won the game but so so performance. Slight tweak of left lower back swinging the bat.

Felt okay but a little tight. Burn - 400 kcal

Easy spin 40:00 at 75% HR after 10:00 warm up and 10:00 cooldown. Legs felt fine and bike seems okay after tune up. Had to down gear to stay in the 75% range with 90 to 95 cadence. Burn - 400 kcal.

MTC Swim. Left arm technique is starting to come around after a few sessions building muscle memory. Felt and got my 50 m time down to 0:48 for a fast interval.

Took it a bit easy!

Taper ride to Waterdown and back. Burn -1200 kcal.

Trial run after the ride. Burn - 380 kcal.

Kelso swim was called of after lightning hits in the vicinity.

MTC Swim with Coach JJ. Worked on improving my left arm but not great. 100 m swim times 1:55 to 2:00. Got down to 1:52 with old technique.

Last long run before we start tapering!! Knees and GI were a bit wonky but lasted the distance.

10:00 warmup. 30:00 at 90 rpm, small ring 17, 6:00 slow spin. 30:00 at 90 rpm, mall ring 19, 4:00 colldown and strtech. Legs felt okay for this easier ride. Burn - 480 kcal.

Poor game. We got outhit!

MTC Swim with Coach JJ. Worked on fixing left arm motion. Not sure if I can improve it much before the IM.

Good skate but had hands of stone.

Massage, mostly legs but back and neck was tight.

Ran Oakville trials. General fatique at 3 hour mark meant a walk / run home. Right knee was tired after extra abuse Saturday. Burn - 1600 kcal. Final weight - 139.5 lb. Eat and drank that up to 146 lb by Monday morning.

Wet suit swim at easy pace. Slight abrasion under left arm from poor form. Burn - 380 kcal.

Cycled from Kelso on an easier pace up 6th Line Hill to Belfountain to Hwy #10 and back, adding out and back to Victoria and the 401. Left leg debris hindered leg compression and used right leg primarily to Hwy #10. Stopped and massaged leg though I had tried that before and debris was moved and no longer hindered knee. Ride back was faster with 2 functionally legs. Burn -2900 kcal.

Easy brick after the bike. Things felt good after initially warm up. Burn - 280 kcal.

MTC Swim with Coach Stewart. Coach was on to me about swinging my arms under my body to use my core. 100m swim times got as fast as 1:50.

Up Tremaine and 6th Line hill and back. Higher seat position felt a lot better. Aerobars are a bit low but will adjust. Burn - 1150 kcal.

Ran road and trail and I was dead slow on the road but fast on the trail. HR was considerably higher than normal but this was a brick. Seemed to be low on fluid and salt. Burn - 1360 kcal. Feet were a bit sore in the Numbus so will switch to the Wave Creations for next run and will make a choice for LP.