• 1h 00m
  • 9.50 kms
  • -----

-12 felt like -20, but sunny. Why do I do this?

10 hills at Douglas Park from Science Centre
924 cals
Kept heart rate good.
Averaged 4:20 round trip (658 metres) Best time 3:58
Kicked butt on the way back to Science Centre 5:32 pace at 1.61 k (8:54 min)

That's why I do this.

  • 45m
  • 1000.00 meters
  • -----

Leg 2 done.
Got to the pool late and arms were tired, so didn't do as much as I should have...should I have done more?
wu 400
100 bs/kick(board)
3 x 100 at 2:10 no rest
100 bs/kick (board)
50 breast
25 speed 21 sec
25 long, relaxed stroke.

  • 1h 01m
  • 32.00 kms
  • 31.48 KM/hr

Well that was interesting.
Took off from work early to make the time I got home, it had already clouded over and it was about 3 degrees.
But I bundled up and off I went for a 3 hour cruise...actually I was planning on 2 hours. When I got 2/3 of the distance (almost at Grand Coulee) when I heard "click, click, click" Well of course it was a staple in my rear sidewall. I didn't dare remove it and tried to head back, but it dislodged and air started to leak out.
Of course none of the province's friendly people stopped and first wife was at boxing.
So I got me to fixing a flat on the side of the highway, with the wind blowing and my fingers freezing.
Changed the tube no problem...but the CO2 malfunctioned (I had a second one) It started spurting frozen air out. I just jammed it onto the tube and got about 70 psi out of it. I risked going home without using up the other cannister (I had another tube too).
I was close to getting a serious chill. I fought the wind all the way back.
I also laughed out loud for the last 5 k. I did it...I made it back. I am independent. I survived the ordeal! I can do anything!

And I also did a tri today...

Some RPS Race Pics are up ...the camera didn't like me this time - there should have been more pix, they only got me at the finish line...I must have been too quick for them? Or more likely hiding behind other people to draft from the wind.

The weather gods must have missed the memo. It is almost May...I thought the song was "April Showers", not April frostbite. Even Chaucer said :

Whan that Aprile with his shoures soote
The droughte of March hath perced to the roote
And bathed every veyne en swich licour
Of which vertu engendred is the flour
Whan Zephirus eek with his sweete breeth
Inspired hath in every holt and heeth
The tendre croppes and the yonge sonne
Hath in the Ram his half cours yronne
And smale foweles maken melodye...

On the other hand, T.S. Elliot did note:

APRIL is the cruellest month, breeding
Lilacs out of the dead land, mixing
Memory and desire, stirring
Dull roots with spring rain.
Winter kept us warm, covering
Earth in forgetful snow, feeding
A little life with dried tubers.

It seems other people had issues with April too!


  • Health data: Hours slept: 6
  • 1h 00m
  • 2300.00 meters
  • 02m 37s /100 meters

Well, that's more like it.
Nice and leisurely.
Shared the lane with Maggie, very relaxed.
Slow and steady.
1000 fs
100 bkick/bs
1100 fs
100 bkick/bs

Got up at five for a run. It was -11c

I'm tired of this. I rolled back into bed. I feel no guilt.

  • Health data: Hours slept: 7
  • 50m
  • 1100.00 meters
  • -----

Well that didn't quite work out the way I wanted.
Couldn't get to the pool until half an hour after I wanted to.
Felt a little rushed. Didn't do the 2000 I wanted
300 warm up
100 kick/bs
4 x25 speed (21sec)
100 bs
100 drill catch/fist/drag/tch
3x 100 descending
100 kick/bs

Absolutely whipped after the speed, but kept going. I guess the run did take something out of me.

Took the morning off today. Thought I earned it.

Feel very good. Have some chaffing below by underarms (again!!!) A little sore in the groin - but that could have been the post run if. I'll have to stretch that out.

All other systems go. Thanks for your support.

  • Health data: Hours slept: 8
  • 1h 58m 48s
  • 21.10 kms
  • 05m 38s /KM

Personal Best. Need I say more?

Peanut Butter and Ginger jam baby. Best ever half mary right here.

I can't stop smiling.

Results Page here  

By the way, last year's RPS yielded a result of 2:39:28




Here we go weeeee!

 Didn't get around to a bike ride today.

I was feeling lazy and it was cold and rainy, so instead I had coffee and a great talk (when we weren't interrupted 30 times) with the mythical Nick. Then I bought some new shorts and a really tight Nike tanktop base layer that made FW do a double take....

Shorts were a small size...WTF? I must be shrinking. 



Is this what it is like to stay in bed until after the sun comes up on a Saturday!

  • Health data: Hours slept: 9
  • 1h 00m
  • 1800.00 meters
  • -----

Good swim.
Did 4x 25 sprints after a 400 warm up @ 19s/25. Now that's fast!
So fast that I then took about 200 m just to be able to swim comfortably and not outta breath again.
Lots of back kick, 300 and breast 300 and pull bouy.

Felt pretty worn afterwards.

  • 39m 46s
  • 7.00 kms
  • 05m 41s /KM

Well, I was going to run a for a leisurely hour, but my legs had a different idea.
541 cals
Had one small bottle of Powerade that was in the RPS half mary race package. Too sweet.
Heart rate state a pretty steady 145-150.

First 5k, including slow startup 28:39 @ 5:44pace
The rest of the run 2K was at or near a 5:30 pace.
If the weather holds on Sunday, this is going to be good!

  • 1h 15m

Nice gentle routine with Brendan. WTF?
Lots of stretching and range of motion stuff. In preparation for the big run on Sunday...Why do I feel like I've missed something?

  • Stretching
  • 15m

After run

So I heard a good one today.

Sunday's forecast includes inclement weather. Some are predicting 50 cm of snow. What is it about half marathons and rough weather?

  • Health data: Hours slept: 6
  • 1h 04m
  • 26.00 kms
  • 24.38 KM/hr

Took the Road Bike out on the highway for the first time this season.
Was dressed perfectly for the -5 (-8 windchill) Except for my feet. Still can't find my booties.
My toes just started to hurt after a while from the cold.
Otherwise a very good ride. Kept in the lower chain ring and just focused on high cadence.
Drivers are not used to bike, had a couple of annoying "zoom-bys" It was good to ride again.
Road bike keeps surprising me how nimble it is. I had forgotten.
Tested out the New MEC pants Ironman made me buy for Golden Triangle.
They were great. Not too warm or too cool. (a little noisy) and not too slippy on the seat. Very good stuff.

Didn't sleep that well. Kept waking up. I think I'm starting to think too much about Sunday's Race.

I'll get over it. Probably by Sunday afternoon. 

  • Health data: Hours slept: 5

windnsnow's Training Log

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