• Yard Work
  • 1h 30m

Someone has to dethatch!


Is it safe to taper yet. I'm going to try that crazy strenuous taper I did with the Ironman before the Hypothermic half.

We'll see how it goes.

  • Health data: Hours slept: 8
  • 2h 17m
  • 57.00 kms
  • 24.96 KM/hr

Fantastic Ride in Lumsden/Craven. Very Windy. Way out averaged 36k/h way back was 24.
Averaged about 11-14k/h on the hills.
Seat was surprisingly comfortable. New cog set was great.
I am so freakin' strong. I could have gone forever.
Wind was a little scary though. Going downhill I had to hold on to my bar ends. Too much of a cross wind for being in aero bars. Didn't get any faster than 65 k/h. I usually hit 75.
Was supposed to go longer and do a brick Ironman is nursing a cold. He's got a big week next week...He's got to be careful.

Went close to anaerobic just once on the biggest roller. The rest of the hills were fun.

Absolutely great day!

First REAL outdoor bike ride. Heading to the Valley to "lay some rubber". Prophylaxis is always best in these situations.

I'll let you know how it goes.

  • Health data: Hours slept: 8
  • 1h 30m
  • 30.00 kms
  • -----

Last indoor spin of the season.
Spinnervals Zoot interval challenge and Technique and recovery.

Felt kinda distracted. But good work. New seat was hard. And a little awkward....I'm not sure.

Run #1
  • 30m
  • 4.50 kms
  • 06m 40s /KM

Brick on the Dreadmill at Level 10 right away after the ride. These are getting easy

Run #2
  • 1h 40m
  • 15.40 kms
  • 06m 29s /KM

That was hard. LSD all the way, but I sped it up a couple of times sprinting at a 5:30 pace. I also dogged it at a 7 pace a couple of times. After 10 minutes, I just didn't want to run anymore. But I kept going and kept going and then I sped up and then I slowed down. It was sunny and cloudy and windy and calm out.
one gel (hammer-not overly impressed by taste...but it was all I needed, one bottle water-no glyco. one refill of water at university. Had some sport beans over the last hour.
Was supposed to do 2 hours. Didn't feel like it.
I did enough.
I'm kinda tired and sore.
Route was along Devonian to Elphinstone then back past leg. around lake, cross on north side, past Douglas park, to university, science centre and then north side of lake and home along 14th.
Could have done another 20 minutes, but didn't feel like it.
1472 cals.
I was 187 lbs after I got home!

  • Stretching
  • 1h 00m

Stretching after morning brick and afternoon run

No Ethiopian food hangover! Things are good.

Last day of setting up indoor cycling at Level 10. Tomorrow the tri bike hits the roads.

I'm testing out a new FSA Visiontech tri-saddle any thoughts?

I also got my 27 tooth ultegra cogset for the big hills in Regina and some Specialized Bar Phat tape and gel for my aerobars. My poor little hands and wrists need a little more tlc. I don't want any more surgery.

It is going to be a good day.

  • Health data: Hours slept: 6
  • 1h 32m 18s
  • 4000.00 meters
  • 02m 19s /100 meters

Well that was fun.
750 time trial @ 16:10
50 bs
750 as 100 hold at ~ 2:20
50 bs
400 continuous
100 bs
700 as 100 hold at ~ 2:20
1000 paddles and buoy
150 bs
50 fc (feel the water fast)

So I can't move my arms now. It's great!

  • 1h 15m

Brendan is back and he's giving us a strange routine.

Lots of stretching prior to a very long and complicated strength and power routine.
Felt very strong. I'm surprising myself.

  • Stretching
  • 10m

Up before the alarm.

I must be rarin' to go...or touched in the head.

  • Health data: Hours slept: 7

 PM update.

 The day has conspired against me. I spent most of the morning at the pool...taking pictures  of school kids building and sailing/sinking cardboard boats (with them in them!) No time for hoo.

Spent a good chunk of the afternoon at the track listening and participating in a news conference with the Mayor announcing the I Love Regina run...and then being co-oerced to sign up.

No excercise then either....

My bike is still in the shop and I didn't feel like setting the road bike up on the trainer.

First born has parent/school stuff tonight that I have to take him to. First Wife is off galavanting around the province.

Maybe I'll be able to squeeze something in's going to be a busy weekend! 


I was planning to go for a morning run.

Got up at 5. Reveled in the fact that it was finally raining and decided to treat myself by going back to sleep.

I wasn't overly tired. I just felt like going back to sleep. And I did.

  • Health data: Hours slept: 8
  • 56m 30s
  • 8.16 kms
  • 06m 55s /KM

Douglas Park Hill/Science Centre.
9 Hills. Achilles (left) a little tender.
Got faster and stronger with every hill. No real pain after the Marathon. This is incredible!
Feel good.
Great morning.

Heart Rate stayed low. Hills were a cinch!
949 cals.

  • 40m
  • 1400.00 meters
  • 02m 52s /100 meters

Couldn't get my swim on at lunch time.
Did the family thing for dinner, then rewarded First Born and Second Born and First Wife with Blizzards. Then I went for a swim. Latest swim I've ever had. But it was great.

1200 fc in ladders
200 breast


Didn't get home till late. Sick first born(stomach flu methinks) was competing in a city Optimist oratorical contest. (yes I didn't fail to recognize the irony of me at an Optimist function - there were lots of half full drinks, I must admit).

First born got the bronze. I'm very proud of him.

  • Health data: Hours slept: 6
  • 45m
  • 18.00 kms
  • 24.00 KM/hr

Got my outdoor ride on finally.
I took the tri bars off my Pinarello old school road bike and took the plunge this morning. Man that was fun. I was just throwing the bike around the corners and banks on the bike trail. I guess all that indoor training wasn't a waste. Felt very powerful. Got a little overexhuberant and went off the path onto the grass at one point and almost did an endo.
Rode naked...It felt great. Mileage is a guess. I can't stay on the path though, I go too fast. I'll have to hit the highway very soon.
I had to cut my ride short because my toes started to hurt from the cold. Double layer socks didn't cut it. I think I have to wear my booties. Balaclava and helmet rain cover kept my head warm. My fancy pants mitten/gloves were good and my fancy pants Ironman brand tights/bibs that I bought at IMC last year for $30 were magical.

I think I might be over my DOD already...can you tell.

DOD day for me. (Day of Doubt) It's a post endorphin cycle I've noticed over the past year. I'm thinking it is a mental manifestation of my body repairing itself. Time to be careful. I won't overdue it. A least I don't feel like jumping off the bridge like I did the first few times I went through this.

For those of you who know this fair city, jumping off the bridge is quite laughable. We do have the longest bridge in the world (over the shortest expanse of water). But being devoid of any topographical altitude, bridge jumping would probably result in no more than a broken ankle.

  • Health data: Hours slept: 7

windnsnow's Training Log

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