Run #1
  • 55m 22s
  • 8.02 kms
  • -----

Hill work with the Ironman.
Another beautiful, albeit "fresh" morning.
Sun came out, like a big bald head...It's Sharky's day.
927 cals
Felt a strong and powerful. Lots of surge up the hills.
Did eight hills and ran from and back to Science Centre.

Heart Rate never passed 155, but was usually around 152 going uphill.
Something is going right.
Funny how powerful I felt this morning compared to yesterday!

Waterfowl are getting very loud and annoying in the park!

  • 45m
  • 1200.00 meters
  • -----

Felt pretty good, but was distracted...Had an event to go to at 1:30.

wu 200 easy
8x 150 as
4x decending
3x hold fastest
1x faster still (not still)

This was supposed to be 10 x but I had to go.

What I hate is people that swim behind you and touch your toes and throw off your rhythm and then you let them pass you and they just slow down in front of you so you need to pass them again.
I played this one game with a certain hirsute woman today.

She's otherwise very nice.

  • 59m
  • 25.00 kms
  • -----

Yup, I did it again.
Another threesome. No wonder I'm tired.
Spinnervals Hillacious. Overgear-as per Ironman's suggestions. Got real tough near the end.
Was strong all the way through.

Run #2
  • 15m
  • -----
  • -----

Brick on Dreadmill.
Just grabbed some old shoes and ran. Slight incline level 6 speed.

Felt good. Just a little bored watching first born play Nintendo.

  • Stretching
  • 20m

stretching after my brick.
What a day!

Time to make the donuts.

  • Health data: Hours slept: 6
  • 1h 01m 52s
  • 10.10 kms
  • 06m 08s /KM

No energy at all. Plan was to do 30 min warmup at a decent pace and then 2 x15 fast tempo. I almost died during the 30 minutes - well not really, just really beat and did the Running Room shuffle.
No walk breaks though.
I managed to get some speed during the main set. I'm surprised I convinced myself to do that! I didn't manage 2 x15 (I ran out of path and I had already doubled back three times. Did I mention I was tired.
Got it done.
984 cals
14.43min@5:42 pace - 2.58k
9.20min @5:41 pace - 1.64k

  • 30m
  • 1200.00 meters
  • 02m 30s /100 meters

I'm still tired.
I went for a quick swim. Nothing fancy.
300 fc
100 bs
50 kick on back no board
550 fc continuous
100 bs
50 kick
50 fc fast

Had a chat with Coach Jason. He was very curious about what I was doing...he offered to critique my training plan...(I think - I know - he genuinely cares - he's that good of a coach. He also told me about the masters class going to the outdoor pool in June.
I'll be in the outdoor lake in June!
I'm still tired, but now in a numb kinda way!

  • 45m
  • 17.00 kms
  • -----

oops, I did it again. Another threesome.

Spinnervals technique and recover.

Now I have to go to my Board Meeting.

I must be the April Fool today. I was so beat. I almost fell asleep again on the couch. I eschewed strength training last night, bought some fruit and groceries, dropped off/picked up first born at track practice and then went to sleep. Just totally beat.

  • Health data: Fatigue: 2 Hours slept: 7
  • 1h 00m
  • 1400.00 meters
  • -----

4 x 200 (different stuff)
4 x (25x2 full speed; 100 easy)

Long Awaited results of my MAP Testing... 360W@ a threshold of 153 and my w/kg is 4.11 which apparently puts me somewhere Middle of Pack for Cat 3 racing. This is apparently good?

Not the greatest sleep. Had lots going on in my brain. Nothing relevant.

Calf is still sore and right shoulder a bit stiff.

Let's see what today brings...

  • Health data: Hours slept: 7
  • 1h 47m
  • 18.11 kms
  • 05m 55s /KM

Ironman ran fast. Really fast. He's peaking or will be soon. I tried to keep up but fell behind by about 750m.
Didn't have it today. Started really fast, about a 5:25 pace. This wore me out.
I tried to wear out the ironman on the hills where I have the longer leg advantage, but he blew me away on the flats.
Wearing new gear, generously donated. Felt like a new man.
Probably one of my best, if not my best runs over this distance.

Got it done. Surprised myself.
Stopped once to stretch out my sore calf.
One Gel at halfway. Stopped three other times, once for a minute (10 and 1 with group) every other time was about 10 seconds for liquid.
1835 cals.
Way out 5.52 pace at 9.08
Way back 6.03pace at 9.04

  • 1h 25m 43s
  • 3000.00 meters
  • 02m 52s /100 meters

had to start my Sunday swims somewhere.
2000 metres.
150 - 200 on 5sec rest (there was a really fast guy that I had to keep letting pass)to 1750 m.
200 breast
50 back kick - until I got a really bad cramp in my hamstring. But kept going after I stretched it out.
900 with bullbuoy and paddles
100 breast

Sore calf, still.

Sunday run today. This should be interesting. It is still cold. boo.

  • Health data: Hours slept: 8
Bike #1
  • 1h 10m
  • 22.00 kms
  • -----

MAP test followed by easy spinning.

I'll have the numbers sometime soon. I did pretty well I think, but I couldn't get my heartrate up beyond 153 and it stayed there for 12 readings.
The test was stopped because nothing was happening other than me slowing down, grinding and sweating a lot.
I could have gone longer, but nothing was happening.

I'll know when the results come in.

I felt pretty good about the work though. Felt pretty strong. Although my right calf is very crampy. Probably from Steve's routine yesterday.

  • 12m
  • -----
  • -----

Brick. Felt strong, fast. Calf not too bad. Could have kept going, but had to address the spin class and close things up.

Bike #2
  • 1h 00m
  • 28.00 kms
  • -----

Decided to do a second workout tonight.
Spinnervals Hillacious Lots of long tough hills.
My calf is very tight. I can't quite figure out what I did to it. First Wife is out tonight. All the lights in the house are off, just candles. I stretched and showered by candlelight. Computer is on battery charge.
Very romantic. Not the computer!

  • Stretching
  • 30m

Trying to stretch out the painful calf.

  • 1h 10m

Steve, the Brendan replacement was actaully surprisingly good. Good, well rounded workout. Kind of similar to Nick's spin...pushed really hard, then take it down a notch then up again. Ended with Core and then stretching - during the workout! He started 5 minutes early and the Ironman was late. That's the second time in two week.

He's slippin'!

  • Stretching
  • 20m

Family Day today. I shaved and wasted two hours getting a terrible passport picture.

We have to return tomorrow to get another one. Manager of the Walmart photo studio could not stop apologizing about the poor service - we were told it would take 30 minutes. Wasted our whole morning. We missed lunch. Ran to the movie.

Drillbit Taylor. A minor guffaw. Fun to hear the sproggs laugh.

  • Health data: Hours slept: 6
  • 1h 00m
  • 1700.00 meters
  • -----

Who knew someone so tired could move his arms so much.
Took in Jason's Thursday class - I can't swim tomorrow.
Drill sets and hypoxic sets similar to what we did last week.
Also threw in some no board on the back kicking...I'm getting very good at that (200 m) and some breast. (200 m).

Okay, I was tired before.
Now I'm beat...and hungry. Where is my can of tuna?

Well, then.

After thinking Nick's class last night wasn't too bad -- and it wasn't it was great -- I slept longer than I expected and am all sore today. I guess he worked some sweat glands that haven't had any training lately.

Yesterday was a good day. I don't know what today my bring...I have to shave for my passport pictures, I'm starting to look like a terrorist. Don't chuckle. Last time I have face growth like this I was stopped border patrol and questioned extensively.

Stereotypes only occur because they are based in truth, don't you know ;)

  • Health data: Hours slept: 8

windnsnow's Training Log

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