Training Log Archive: iansmithIn the 7 days ending Jul 1, 2018:
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Sunday Jul 1, 2018 #
1 PM
Hiking 1:00:00 [3] 4.0 km (15:00 / km)
shoes: 201802 Asics GT1000
Hike up inspiration point. We had quite the posse.
Hiking 1 [0] 0.0 km +212m null / km
GPS track to Inspiration point
5 PM
Swimming 20:00 [1] 1.0 km (20:00 / km)
Swimming in Lake Alpine. It was pleasant, though I still swim like a brick.
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