Scheduled day off.

We leave today to go camping at the Pinery this weekend.  I'm really looking forward to it.

Pictures of our triathlete food in the making chickens have been added to my albums.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6.5
  • 55m
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Z2 bike

  • 1h 15m
  • 7.78 miles
  • 09m 38s /Mi

Z2 run. Little trouble keeping HR down in Z2, I kept wanting to push the pace a bit faster. Did a few 8:30m/mile before realizing I should slow down. The faster miles felt really good though. That's a good sign for my upcoming 10 mile run.

  • 30m
  • 1500.00 meters
  • 02m /100 meters

Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

I stayed out too late last night.  I'm a bit tired today.
Tonight is a long training night, but it may get cut a bit short as I prepare for leaving to go camping tomorrow.

I forgot to mention this on Tuesday:
During my bike ride on Tuesday the 4 of us were cycling past Camlachie Golf Club on our way to OilHeritage road.  There are a few houses to pass along the way.  One on the south side had a large black lab come running out as us cyclists.  I was very nearly taken out broadside by this dog, I sprinted at the last minute as he came on to the pavement just behind me.  He was moving so fast that he skidded almost all the way across the pavement trying to turn to come after us.  I wasn't the last rider in line, the rider behind me had to brake hard to avoid hitting the dog, then sprint like mad to get away from him.  It wasn't a pretty situation.  We ride this route every Tuesday and haven't seen this dog before.  It wasn't a puppy, so I assume it's not usually outside.  If we see it again I will stop to talk to the owner as this was a really dangerous situation.  Just what I need: to be travelling 30kph down the road and get broadsided by a 100lb lab running full speed.  Not a pretty thought.

The bike shop called today.  My P2C should arrive at the shop the middle of next week, and I can get the final fit done on Saturday or Sunday may 19 or 20.   This is excellent news!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5
  • 45m
  • 2300.00 meters
  • 01m 58s /100 meters

WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

  • 15m

I feel a little worn down from the bike ride yesterday.  Nothing hurts, but I feel tired.  I was a little slow getting started this morning.

The swim today was tough.  I just didn't feel right, and was quite slow in the pool.  Frustrating really, it took a lot longer than it should have to complete this workout.  I was starting to wonder if I miss counted laps, but considering it didn't feel very good, I doubt it.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5
  • 2h 52m
  • 46.73 miles
  • 16.30 Mi/hr

Road ride with friends.
Road into Sarnia, then out through Camlachie, back to BG, and home on Mandaumin.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
  • 1h 00m
  • 2900.00 meters
  • 02m 04s /100 meters

WU: 400
MS: 8 * 25 ez/hard
8 * 100 on 1:00 rest - go through the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

A little stiff from the yardwork yesterday.  Forearms especially.  I imagine that is from driving fence posts into the ground.

Forgot my shoes so I couldn't do the weightlifting I had planned.  Oh well, I got home early enough to weedeat around the yard.

Fast 100's in the pool were in 1:25
Average 100 1:30-1:34


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
  • Yard Work
  • 8h 00m

-clean chicken coup
-build fenced area so chickens can go outside
-wash camper
-cut grass with demo Kubota lawn mower

A beautiful day!  I did a LOT of things around the yard today.  I forgot how much fun pounding posts into the ground was.  But the grass is cut, the fence is up, gate works nice, and the camper is clean!

I just wish I had enough energy to go for my bike/run.  Little time available today, and didn't have much energy anyway.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
  • 1h 10m
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70' ride on a flat course. Keep HR in Zone 1-2.

  • 1h 10m
  • 3200.00 meters
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WU: 400
400 moderate, rest :20
600 mod-hard, rest :30
800 hard (neg split the 400), rest :30
600 mod-hard, rest :30
400 moderate, rest :20
CD: 200 easy

The toughest "endurance" swim workout that I have done yet.  Negative splitting the 800m was a real challenge.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

KRCSWO's Training Log

 May 2007 
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