• 40m
  • 1250.00 meters
  • -----

Tired tired tired. Couldn't finish the whole set. Managed to get a 49 second 50 metres in.
100s averaging about 1:05s

Hard week. No rest till Brooklyn!

  • 1h 10m

Good session with Brendan. Had fun on the Vertamx. Almost hit my head on the ceiling I jumped so high. I've discovered I'm quite good when I'm tied down. Hmmm.

A little weak on the upper body weight stuff.

Still a little worried about the wing, although I think it is healed.

Some right leg pain, but John showed me how to stretch it out. Brendan said I hunch my shoulders too much..probably from all the typing.

  • Stretching
  • 25m

Crack of stupid. It's Brendan time.


  • Health data: Hours slept: 5.5

I broke 1000 Km Running for the year! Yea Me!


I may just celebrate by taking the day off. I'm also suddenly three pound lighter...Gotta love that bran. 


  • Health data: Hours slept: 7
  • 1h 10m
  • 34.50 kms
  • 29.57 KM/hr

Pre work trainer ride.
RealRides Penticton, Disk one - from T1
I'm glad I did this, although I had no breakfast or sports drink (plain water) and at 40 minutes I started getting that "Hello, Mr. Bonk feeling" I pushed through it, but now I know.
Good ride. DVD is a little choppy and bouncy and the music is lame, but otherwise not too bad. Pretty good actually.

  • 1h 00m
  • 5.00 kms
  • -----

Speed work at the Fieldhouse.
I think I miscalculated and ran 840s, not 800s.

I felt very tired and sluggish, so I didn't put my heart and soul into the running, although I had a sprint with first born after I was done and I whooped his surprised ass again! Not bad for the old man...I had some of his little team mates looking confused at me.

4 X400 (more or less)
3:42, 3:50, 3:56, 3:52

  • 50m
  • 1600.00 meters
  • -----

Great swim at Masters' class. Had to leave early so showed up early and did 400 m. Then found out the set was 500, 400, 300, 200, 100. I redid the first three than had to go.

I'm not getting the pull I want from my right arm (the previously injured one - it is crossing over) I will have to work on that.)

Good swim overall!

  • Stretching
  • 30m

Stretching after run

Crack of stupid time...It's like Hammer time, but without the funky pants - can't touch this!

I've decided to try something new. I'm foregoing the lovely Matt this morning for a number of reasons.

1. His upper body/hockey focus might be too much for my recently healed tricep

2. I'm tired

3. I don't feel like driving in a cold car

4. It has become a little too routine

5. I can't afford both Matt and Brendan - and it's no question who I'd rather keep going to

7. I want to shake up my winter routine a bit.


So, I'm going to try riding my bike this morning. I can't seem to find the time to ride it at night. I still will have to do a second strength/core workout, I might set up my ancient weights in the basement or do it after a swim or run at the lawson/fieldhouse.

  • Health data: Hours slept: 6.5
  • 1h 13m 34s
  • 11.28 kms
  • 06m 31s /KM

Exceptional morning run. -12. Light dusting of snow out. A little cold, but warmed up.
Lower legs were shin splinty, but rest of me felt great. Lots of air. Took it easy. Knees hurt as soon as I got indoors. Hmmmm.

1102 Calories.

Great run.

  • Stretching
  • 20m

Calves were very tight...I think from the slippy conditions. Stretched after the run.

Crack of stupid. Almost had a perfect sleep. Interrupted only by a crazy lady calling on my cell phone and yelling bon jovi songs...very romantic.

Running this morning may be an option. Just lying in bed with the lights on and music playing and drinking my coffee....ahhhh, now that's civilized.

  • Health data: Hours slept: 6
  • 50m
  • 1400.00 meters
  • -----

Good longish workout with Masters' class. Didn't finish, ran out of time.
Set included 8 x 25 kick in wu that almost killed me.

So Starcorp isn't the only one who gets hit on in the hot tub. HOT Tub! Sing it James, huh! Hot Tub.

Today a very polite older women suggested that I looked like the young man from Oprah's movie last night. I had to look this one up. Ah, reminds me of my youth.

All those Balcans look alike don't they.

ow ow ow ow ow.

Yeah, I think we ran too fast yesterday.

First Wife leaves today for the Bon Jovi concert. Funny how that concert is on the same night as both sproggs ' activities...

  • Health data: Hours slept: 7.5
  • 1h 30m
  • 10.00 kms
  • 04m 44s /KM

Whatever Starcorp said. I just followed him.

He said it's time for me to "take the pebble from his hand" I don't think so, he still have some tricks up his sleeve.

Although I think I felt a little stronger than him today. I don't think I could have kept up this pace for 50 minutes though.

Distance is a guess. We did some jogging and I did a sprint at the very end.

I got a HRM spike at 230 as if, but I have another at 180 - maybe that is close to a max for me, that's the highest I've ever seen.

Starcorp wrote:

Track workout. Warmup, machs and then loops at what was to be 77 seconds in lane 5. We were doing 67 seconds in lane 6; dummies, pace 4:44 instead of 5:44. Cooldown & stretch.

  • 20m
  • 300.00 meters
  • -----

Goofing off in the pool after track run. Tried to do flip turns, almost threw up because of them.
Was kinda sore, probably from all the sushi eating.

  • Stretching
  • 30m

Stretching after doing goofy running with Starcorp.

Okay, we went to a new sushi place yesterday. It was all you can eat. It's only been open for four days.

You pick what you want from a list and then they bring it to you. You have a two hour limit and you have to pay for everything you don't eat ($1.50 per piece).

Problem is they took too long and they forgot to bring the appetizers - edamame, gomaie, tempuras, sunomuno. They only brought out one sushi roll. We were very patient and spoke to them several times. Then the food started coming. Problem is the brought our menu three times. So we were getting everything three times. And not speaking the English that good, they didn't understand "please stop bringing food" or "no more" or first born's favorite "Abort Abort". I wish I had payed more attention to Tora Tora Tora - wasn't that anniversary the other day?

Anyway, I started eating. First Wife and First Born gave up and just sat back and moaned with every new dish that arrived. I started twitching every time I heard the server's feet behind me.

Then the sushi started coming out warm! The rice didn't have time to cool. That's when I started thinking about my friends ralph and chuck.

I actually took a trip to the loo with two fishies in my mouth and released them whence they came.

Anyway. We survived. But I am stuffed.

This morning I do a tempo run. Great!

Oh and I had nightmares last night. One of them was I was on death row and they went to electrocute me, but it didn't take...so they let me go. I guess I do live a charmed life, albeit an electrified one!

  • Health data: Hours slept: 8
  • 1h 20m
  • 38.00 kms
  • -----

Spinnervals Mind Games or Mental Toughness or something. Quite hard. I upped the resistance one notch on the trainer so everything was harder.

Good spin, but I was wondering if I would make it!

All out spins near the end got me to a new indoor bike HR high.

  • Stretching
  • 20m

Stretching after spin.

Really stiff from Brendan yesterday - why should that surprise me. Everything else seems to be working and online. Arms still good, and I think I may be growing a new head...no wait, that a pimple...never mind.

It is just too cold. You know I want a carbon bike most? So I don't have to carry aluminum in -28 c to the car.

Needs must!

  • Health data: Soreness: 2 Hours slept: 6.5

windnsnow's Training Log

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