• 1h 55m 12s
  • 18.09 kms
  • 06m 22s /KM

I think I was supposed to run 145 today, I just kept going to the end of the Devonian. Very icy as I started, ran slow and gingerly as I tried to relearn how to run on the ice. It all melted as I went along. Took some extra water with me and hid it in a tree. Great ideal. Next time I'll use a bottle so I don't have to lick the tree.

Ran into Marina run/walking her dog...I'm liking seeing her back on her feet.

Good run overall.

Mostly Z3. 1,689 k.
Felt strong. First time running on a sunday without John. Kinda strange, but it was good to listen to my i-pod.

 Riders and Bombers! This is what the Grey  Cup is all about!


Slept in till 10...What an incredible waste of a morning...I needed the sleep though.

Didn't drink as much as I thought I would last night. This healthy living sucks!

Spent the rest of the morning trying to psych myself up to go running on the ice.

  • Health data: Hours slept: 9
  • 1h 23m
  • 45.00 kms
  • 32.53 KM/hr

Spinervals Aerobic Base III at Level 10. Opened the door all by myself and didn't break anything.

Felt a lot stronger today, but couldn't get my heart rate up, even when I hit 130 cadence! I have to up the tension on my wind trainer!

Sport #1
  • Snow Shoveling
  • 20m

Stretching after spin.

Yes Snow effen shovelling! Here we go.

Sport #2
  • Stretching
  • 20m

Stretching after spin.

Yes Snow effen shovelling! Here we go.

Showered (finally) and took my band-aids off. Not bad...No pain.


Crack 'o stupid on a Saturday. Man I'm hardcore!

Why the hell would Pat text me at 1 a.m.? Didn't disturb my sleep patterns one bit.

I got the keys to level 10 today...I hope I don't eat everything in the Candy Store!

  • Health data: Hours slept: 5

Day of Healing.

Day of Meetings. Oi! 

  • Health data: Hours slept: 7.5

Okay, procedure done...8 snips...a little blood lost...warnings about oozing. No swimming for 7 to 10 days!! Crap!




Sleeping in, 'nuff said!

  • Health data: Hours slept: 7.5
  • 51m 53s
  • 7.00 kms
  • -----

Pre speedwork indoors at Fieldhouse.
2 easy laps + 1 5k pace X10
5 laps cooldown 105 sec, 101 sec, 59.49 sec, 102 sec, 56.83 sec, 1:04 sec, 1:08sec, 50.40 sec, 51 sec 51:53 sec,

  • 1h 00m
  • 1650.00 meters
  • 02m 19s /100 meters

Good, long sets with Masters' Class. Arms were tired from this morning, but I enjoyed this. Good way to decompress from crappy work morning.

This was a good Triathlete swim...I even saw a few in the pool with me.

4 x 400 @


CD 50

  • 1h 00m

I've decided Matt's class is my Yoga. Just enough to wake me up and get things moving. Some very good core and arm weight stuff, but generally, just a nice way to start the day. Lots of hockey-specific routines...I always wanted to add hockey to my tri training! It works for stbrn and Marina.

  • Stretching
  • 30m

long, leisurely stretch after track work.

Why is it so freakin' bright out there? oh yeah, there's icing sugar all over the place. Man I have to stop eating those mushrooms I find in the back yard.

Today is the lovely Matt and the all male revue...It should be good, I haven't done core/strength in a couple of weeks. I feel like puking now (I got up too fast) so I'm on the right track.

Tomorrow I finally get to see the plastic surgeon (let's call him Dr. Armstrong, or Stretch - for you Gen X kids. I'm finally getting the proceedure mom didn't want me to get. Now I have to find a whole new wardrobe. I hope I don't walk funny - I'll definately have to miss swimming on Friday. Just for the record, it has nothing to do with Uranus, or mine.

  • Health data: Hours slept: 6.5
  • 1h 09m
  • 10.13 kms
  • 06m 49s /KM

You call that wind? I call her Gale. It felt like running through chest-deep water. At times I couldn't catch my breath and my nose hurt on the inside (I usually only get that from biking in the wind) Of course my hair was all over the place, including my mouth and eyes.
And it was so dark. When I would turn my little bee light on, I would be blinded until I readjusted to the dark.

I did 10 K really easy (as if I had a choice in that wind) as per the Ironman's magic formula. Felt a little sluggish, but never felt like I could not go on.
Almost all Z3. 950 cal.

Here we go again. Not a great sleep. Very windy out, I kept waking up in anticip (say it say it Frank) ation.

"Don't dream it, be it" is what I always say.

  • Health data: Hours slept: 6
  • 1h 00m
  • 1300.00 meters
  • -----

First time swimming in over a week and a half. I had a lot of trouble getting started.
300 f/c and non-f/c
300 long and strong
2 x 25 kick
200 long and strong
4 x 25 kick
100 long and strong
4 x 25 kick

Slept in today (day off) then moved furniture for a good chunk of the morning.  Finished just in time to run off to get a swim in.

  • Health data: Hours slept: 9

windnsnow's Training Log

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