Run
  • 30m
  • -----
  • -----

Endurance
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2834.64 meters
  • -----

Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick with 20" rest.
10x50 on 10" rest.
CD: 200

Strength
  • 1h 15m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 2h 00m
  • -----
  • -----

Z2 MTB ride with dogs in trailer.

Run
  • 15m
  • -----
  • -----

Run at beach with dogs

A fun day instead of a hard training day.

Worked on the sailboat.
Took the dogs for a ride in the trailer behind the MTB, destination: Beach.
Run and played with the dogs at the beach.
MTB ride back to truck.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 13m 15s
  • 24.37 miles
  • 19.96 Mi/hr

Z2-Z3 bike to Alvinston

Community garage sale this morning.  I went around looking for a bike trailer, no luck.  Working on the sailboat and yard after that followed by a quick bike ride to a friends house for supper and social time.  It started out as a rainy day, but ended being quite nice.

Best news: 19.96 mph (32.1 kph) average on the bike ride including stops!!  Although there was a brisk NNE wind.  Minor headwind biking east, but all tailwind when heading south.  It seems the trainer work over the winter is really paying off!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Scheduled day off.

Guys night out, it's fish fry night again!  Beer, euchre, fish and BEER!

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6
Bike
  • 1h 20m
  • -----
  • -----

Z2 spin

Run
  • 1h 00m
  • -----
  • -----

Z2 run done as a brick after the bike ride

Swim
  • 30m
  • -----
  • -----

drills and form

Results of Sunday's canoe race were finally posted.  The Race Report is done.
We (the wife, dogs and I) were 4th of 38 boats, and paddled a personal best of 51 minutes flat for 5 miles.  That beat our old record by a full 5 minutes for the same course.  Nothing to complain about there!

Basically a Z2 Oly in training today.  It felt good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 20m
  • -----
  • -----

Easy Z2 Swim
Skipped my longer planned workout. I ate too much food (long story) and kept belching in the pool. It was not comfortable, so I eased it back, and cut it a bit short.

Swimming tonight might be tough.  It's my turn to cook supper for the Kinsmen Club of Sarnia.  I'm still hoping to sneak in a swim later though.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Bike
  • 53m
  • -----
  • -----

Z2 bike

This was my wife's first road ride in 12+ years, and her first ride on her new bike. So far so good, no crashes, no problem with the clipless pedals, and a nice speed. I hope that trend continues.

Run
  • 30m
  • -----
  • -----

Z3 run

So much for my heavy volume week.  It's Tuesday, and I haven't done any of my scheduled training yet.  Frustrating.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7

KRCSWO's Training Log


 April 2007 
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Time
Distance