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Training Log Archive: nosnhoj

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Cycling	9	18:02:49	337.47	(18.7/h)	543.1	(30.1/h)	4458
Running	9	9:35:23	68.23	(8:26)	109.81	(5:14)	729
Swimming	7	4:49:00	8.2	(35:14)	13.2	(21:54)
Core Workout	2	1:00:00
Total	27	33:27:12	413.9		666.11		5187

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Saturday Aug 30, 2014 #

10 AM

Running long 2:28:00 [2] 21.66 km (6:50 / km)

Long run with Tim up Camperdown, over to past scenic caves and back to the top of Southern Comfort where I got picked up! (Tim kept going, poor guy!) It was pretty hot and the legs were tired but the company was good!

Thursday Aug 28, 2014 #

9 PM

Swimming 1:00:00 [2] 2.75 km (21:49 / km)

Wednesday Aug 27, 2014 #

Running warm up/down 7:00 [1] 1.47 km (4:45 / km)

7 PM

Running intervals 38:10 [4] 8.9 km (4:17 / km)

Intervals at the track with Nik and MB. 4 x 1 K (3:40, 3:32, 3:31, 3:30). Note that while we didn't run together, Nik beat me on the first interval...her time 3:37! Maybe it is time to retire!

Tuesday Aug 26, 2014 #

6 AM

Core Workout 30:00 [2]

Includes stretching.

6 PM

Cycling 1:28:39 [3] 45.6 km (30.9 kph) +364m

Great hard ride with AW... out to Bell School line, over to Cedar Springs and back along Britannia.

We stopped at the Burlington Airport as planes were landing as we rode by. A 4 seater Cessna came in and must have bounced 25 feet when if first touched ground! I was freaking out...cant imagine what the people in side were doing. It landed safe in the end.

Monday Aug 25, 2014 #

6 AM

Cycling 1:05:36 [2] 33.2 km (30.4 kph) +255m

Thursday Aug 21, 2014 #

9 PM

Running tempo 58:00 [4] 13.81 km (4:12 / km)

Wednesday Aug 20, 2014 #

6 AM

Cycling 58:19 [2] 28.9 km (29.7 kph) +142m

Rode up Bell School line then over to Walkers and home. It was mild but with the clouds, it was a litter dark starting.

C • Let me know if you want to get in some road 3

8 PM

Swimming 40:00 [3] 1.8 km (22:13 / km)

Good swim tonight. Felt motivated for some reason?!

Tuesday Aug 19, 2014 #

7 PM

Swimming 16:00 [2] 0.6 km (26:40 / km)

Swam in the quarry at Kelso; MB indicated that I swim in a zigzag...that's how I roll!

8 PM

Cycling 20:00 [2] 10.0 km (30.0 kph)

Quick bike on the Women's Milton Triathlon course after the swim.

Sunday Aug 17, 2014 #

1 PM

Cycling 3:19:36 [3] 104.0 km (31.3 kph) +1006m

Really good ride up 19th, to Eugenia, to Beaver Valley, then Kimberly (quick stop for a butter tart as always), up 7 and then down 40. Felt really good until experienced some crazy speed wobbles coming down 40; after this, had lost my nerve to ride and go fast.

Saturday Aug 16, 2014 #

10 AM

Running 1:49:12 [2] 21.77 km (5:01 / km)

Ran up 40 to 7 and then hit the Bruce trail just past 6th. Took this over and then down the Craigleith switchback. It started raining 15 minutes into the run but the temp was not too bad so didn't get cold, just very wet. Also the trails were very slick but managed to stay upright.

Friday Aug 15, 2014 #

6 AM

Swimming 45:00 [2] 1.9 km (23:41 / km)

Thursday Aug 14, 2014 #

6 AM

Cycling 1:13:29 [3] 35.8 km (29.2 kph) +305m

Morning loop to Boston Church and back on 6th line. Strong wind from the north which made this more of a challenge than I would have liked but fun coming back down 6th!

Wednesday Aug 13, 2014 #

7 PM

Running intervals 42:19 [3] 9.5 km (4:27 / km)

Running intervals after eating tacos and other crap all day...not recommended. "A" for persistence. "E" for workout quality. Actually still managed a good pace but lots of stops in there!

Tuesday Aug 12, 2014 #

10 PM

Core Workout 30:00 [2]

Not motivated so just did core workout plus stretching while watching Shark Week!

Monday Aug 11, 2014 #

9 PM

Swimming 55:00 [3] 2.55 km (21:34 / km)

Saturday Aug 9, 2014 #

7 AM

Cycling 2:44:15 [3] 80.0 km (29.2 kph) +830m

Group ride with the greys that play gents. It was a great ride and the pace was really pushed on climbs and a few flat sections. Legs were pretty spent after trying to keep up.

Friday Aug 8, 2014 #

2 PM

Swimming 32:00 [2] 1.6 km (20:00 / km)

Swam around the island at north winds with Nik and the kids on a SUP as chaperones!

Thursday Aug 7, 2014 #

4 PM

Running 1:19:22 [2] 15.2 km (5:13 / km) +360m 4:40 / km

Essentially the same run that I did 3 days ago (Up Camperdown and ended in the village). Really wanted to beat my previous time so this one hurt a bit more. Saw a deer and ended the run with a ride down the Ridge Runner with OJ. Best finish ever!

Wednesday Aug 6, 2014 #

10 AM

Cycling 4:35:00 [2] 132.0 km (28.8 kph) +1020m

Kids were at Plungecamp today so, with nothing to do, Nik and I rode our bikes. It was a great ride out to Creemore (for coffee and a butter tart, of course) and then back. Went to go up Pretty river and they are chip and tar'ing the road (crap) so turned around. On our way back, we met bikers at the top of Pretty river who said it was OK so we went down...not OK. It will be a few weeks to a month before I recommend riding on it. Still it was a great day but legs were cooked at the end...battled a head wind all the way back.
Note: I love vacation!

C • Awesome ride 2

3 PM

Running 10:00 [2] 2.0 km (5:00 / km)

10 minute run off because Nik was doing one!

Tuesday Aug 5, 2014 #

3 PM

Swimming 41:00 [2] 2.0 km (20:30 / km)

Swim at Northwinds beach to the island and back twice. Water is finally warm enough...actually a perfect temp. Great afternoon with Nik and the kids.

Monday Aug 4, 2014 #

10 AM

Running 1:23:20 [2] 15.5 km (5:23 / km) +369m 4:48 / km

Run up Camperdown then to the Village. Felt surprisingly good considering all of the liquid carbs consumed over the last few day (or maybe because of the liquid carbs!)

Saturday Aug 2, 2014 #

7 AM

Cycling 2:17:55 [3] 73.6 km (32.0 kph) +536m

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