Training Log Archive: iansmithIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
1 PM
Swimming 10:00 [3] 0.5 km (20:00 / km)
Wedding fun times. Katie and I woke up at Arthur's in Palo Alto and set off up into the mountains. We arrived at the Lake at about noon, checked in with everyone, and went for a quick swim.
3 PM
Canoeing 15:00 [1] 1.5 km (10:00 / km)
We needed to pick up controls from the Canoe-O before the wedding, so Katie and I hopped in a double kayak and picked up a handful of controls.
Friday Jun 29, 2018 #
Note
Taqueria el Farolito with Katie. Sublime burrito.
Hiking 1:00:00 [1] 20.0 km (3:00 / km)
shoes: 201802 Asics GT1000
This doesn't really count as training, but I wanted to note that Katie and I spent the day walking around San Francisco. We parked at Fort Point, walked to Pier 39, and ate at Taqueria Farolito. After briefly checking out Pier 39, we visited Coit Tower and Pioneer Park, Washington Square, Grace Cathedral, Lafayette Park, Alta Plaza Park, Peet's Coffee near UCSF, and returned to the car via Presidio Park. Total distance was 20 km. I wanted to stop by City Hall, but we had to abort to make it back to the car in time to meet the gang for dinner.
Wednesday Jun 27, 2018 #
10 AM
Biking 22:10 [1] 7.0 km (18.9 kph)
10 PM
Biking 25:00 [1] 8.0 km (19.2 kph)
Tuesday Jun 26, 2018 #
Note
Classic movie music - the Mexican standoff from The Good, The Bad, and The Ugly:
Cue dramatic trumpet (and chorus - really a tutti), with the buildup at 1:30.
Cue dramatic trumpet (and chorus - really a tutti), with the buildup at 1:30.
Note
Unfortunately, Iceland didn't advance out of their group stage. But they played heroically with valiant albeit unsuccessful aggression against Croatia. Relive the glory of their defeat of England in the elimination round of Eurocup 2016:
10 AM
Biking 21:00 [1] 7.31 km (20.9 kph)
8 PM
Biking 10:00 [1] 5.0 km (30.0 kph)
Hart House: warmup on a stationary bike with Conny.
Erg 27:00 6.5 km (4:09 / km)
Hart House: erging. I warmed up for 10 minutes, then did a few intervals. Conny tagged along. My original plan was to do 4x (3 minutes on, 2 recovery), but after Conny joined the workout, I switched to 1x (3 on/2 off), 5x (1 on, 1 off). The bouts were 33-35 spm at about 1:45/500m pace, and recovery was 20-24 spm at around 2:30/500. A fun session. I think 3 minute intervals are a bit too long for me on an erg right now.
Strength training 20:00 [3]
Finally, Conny and I did a strength circuit. She usually stays in the area with strength machines isolating groups, while I do my strength exercises with free weights and mats. We decided to focus on core with a variety, and I think the entire group might start adding strength circuits to our routine.
Three circuits of:
- 2x15 kettlebell clean and press, 12 kg
- 20x inclined situps
- 15 Romanian deadlifts, 40 kg
- 25 tuckups
- 45s plank
- 25 oblique crunches
I made the mistake of trying to do the 25 tuckups right after the 20 inclined situps on the second set and could no longer tuck up.
Three circuits of:
- 2x15 kettlebell clean and press, 12 kg
- 20x inclined situps
- 15 Romanian deadlifts, 40 kg
- 25 tuckups
- 45s plank
- 25 oblique crunches
I made the mistake of trying to do the 25 tuckups right after the 20 inclined situps on the second set and could no longer tuck up.
10 PM
Biking 25:00 [1] 8.0 km (19.2 kph)
Monday Jun 25, 2018 #
Cross Training 50:00 [3]
Solo squash, rallying against the wall. I find training solo more beneficial in squash than other racquet sports (not that I have a ton of experience) because you always hit off a wall in squash. This way, I was able to get more touches. At the suggestion of my doctor, I acquired an iron supplement to try to mitigate my low ferritin. I'm having a followup visit tomorrow to discuss this directly.
11 PM
Running 36:25 [1] 6.15 km (5:55 / km) +79m 5:34 / km
shoes: 201802 Asics GT1000
Friday Jun 22, 2018 #
Note
I have had a rough week physically. I started feeling unusually fatigued and exhausted last Wednesday. I took a day off from work to try to sleep and recover, but my fatigue appeared independent of sleep. I was so lethargic this weekend that I booked a doctor's appointment - fearing lyme or mono. I went to a Canadian doctor for the first time, which was pretty smooth, uneventful, and efficient. The doctor's greatest concern was that the blood tests would be inconclusive.
Anyway, the tests came back yesterday, two days after they were administered. The mono test was negative; the only anomaly was quite low ferritin - a protein which is used to store iron for availability later. Typically low ferritin means low iron; my ferritin level was 17 ng/mL, whereas the blood test had a healthy range of 24-453 ug/mL. I don't know where the healthy reference comes from. Curiously, hemoglobin and red blood cell counts were normal - i.e. I am not anemic. My doctor speculates that I am dealing with low iron, and I will discuss in a followup on Tuesday. I haven't had any overt nutritional or iron problems in my past (though a healthy stream of burritos no doubt contributed), but this was brutal. Getting out of bed was a battle, and I felt like death. I have been commuting by bike - 7-8 km ride, 20-30 minutes depending on traffic and whether I'm going downhill (to work) or uphill.
Anyway, the tests came back yesterday, two days after they were administered. The mono test was negative; the only anomaly was quite low ferritin - a protein which is used to store iron for availability later. Typically low ferritin means low iron; my ferritin level was 17 ng/mL, whereas the blood test had a healthy range of 24-453 ug/mL. I don't know where the healthy reference comes from. Curiously, hemoglobin and red blood cell counts were normal - i.e. I am not anemic. My doctor speculates that I am dealing with low iron, and I will discuss in a followup on Tuesday. I haven't had any overt nutritional or iron problems in my past (though a healthy stream of burritos no doubt contributed), but this was brutal. Getting out of bed was a battle, and I felt like death. I have been commuting by bike - 7-8 km ride, 20-30 minutes depending on traffic and whether I'm going downhill (to work) or uphill.
Biking 20:00 [1] 8.0 km (24.0 kph)
Thursday Jun 21, 2018 #
Biking 20:00 [1] 8.0 km (24.0 kph)
Biking 20:00 [1] 8.0 km (24.0 kph)
Returning home took longer, but I think I will just record my typical commute routes as 8 km/20 minutes of effort.
6 PM
Cross Training 1:00:00 [1]
Squash with Laleh and Mickael from the Hoffman lab. Mickael talks a lot of trash about basically anything, but it turned out to be justified. In my weakened state, my technique was too poor to make much headway, and I lost 11-2, 11-1 in two games. Dismal.
Wednesday Jun 20, 2018 #
Biking 40:00 [1] 16.0 km (24.0 kph)
To and from work.
Tuesday Jun 19, 2018 #
Biking 40:00 [3] 16.0 km (24.0 kph)
Commute. I went to the Doctor at the U of T medical clinic and a blood lab on Bay St. Felt awful, with no energy, no stamina, no reserves of any kind. Small efforts commuting seemed to bring me to the point of complete exhaustion almost instantaneously, as though my HR spiked from 60 to 190.
Monday Jun 18, 2018 #
Biking 40:00 [3] 16.0 km (24.0 kph)
Friday Jun 15, 2018 #
Note
Iceland vs Argentina
2018 June 16, 9 AM EST
Þetta reddast
Sunday Jun 10, 2018 #
8 AM
Running 1:02:25 [1] 12.06 km (5:11 / km) +18m 5:08 / km
shoes: 201802 Asics GT1000
Saturday Jun 9, 2018 #
7 PM
Biking 30:00 [1] 13.62 km (27.2 kph) +68m
Friday Jun 8, 2018 #
9 PM
Biking 1:00:00 [1] 26.48 km (26.5 kph) +195m
Thursday Jun 7, 2018 #
10 AM
Biking 21:13 [1] 7.28 km (20.6 kph)
10 PM
Biking 20:00 [1] 8.0 km (24.0 kph)
Wednesday Jun 6, 2018 #
Cross Training (Squash) 1:00:00 [3]
Fifth and final squash session of Squash 1 class at Hart House! I have improved considerably, but I still have far to go. I'm not certain yet how seriously I'll take squash - I think the lateral acceleration and quickness the sport requires is suitable cross training for orienteering and can promote stability. I have a good group of people (including a post-doc, my squash class partner Laleh) in my department who play squash, so it could be a great social activity. The squash courts at Hart House are also ~800m from my lab.
The teacher, Megan, was an experienced player from undergrad. Her lessons were helpful, and I think I learned the most when rallying with her. In our final rally today, she made me run around the court like a marionnette; I got a few good hits in and made her move, but she clearly has far superior control.
The teacher, Megan, was an experienced player from undergrad. Her lessons were helpful, and I think I learned the most when rallying with her. In our final rally today, she made me run around the court like a marionnette; I got a few good hits in and made her move, but she clearly has far superior control.
10 PM
Running 42:01 [1] 7.77 km (5:24 / km) +82m 5:08 / km
shoes: 201802 Asics GT1000
Run home. Garmin died a bit near the end, but I bopped around Cedarvale checking stuff out.
Tuesday Jun 5, 2018 #
9 AM
Biking 20:37 [1] 7.0 km (20.4 kph) +13m
Peak speed: 43.8 kph. On my commute. Bahahahahahaha.
10 PM
Biking 25:00 [2] 10.0 km (24.0 kph)
Bike home via Christie Pits Park with some detours. Hills were encountered. Riding speedybike again is unbelievably glorious.
Monday Jun 4, 2018 #
6 PM
Running 26:16 [1] 4.8 km (5:28 / km) +44m 5:14 / km
shoes: 201802 Asics GT1000
7 PM
Running 1:00:29 [1] 10.38 km (5:50 / km) +51m 5:41 / km
shoes: 201802 Asics GT1000
10 PM
Biking 20:00 [1] 8.0 km (24.0 kph)
Sunday Jun 3, 2018 #
Note
Saunter around High Park with Katie, Smirnov, Lauren, and Conny.