• 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

Owwie owwie owie.

Not that bad actually. Neck a little stiff, but it was yesterday before the run. I'm still quite sore where I chaffed on my arms. I'm going to avoid swimming today to let me skin heal a little before I force the chlorine on it.

So I think today is a well-earned rest day. 

  • Health data: Hours slept: 7.5
  • 5h 01m 59s
  • 42.22 kms
  • 07m 09s /KM

Ich bin Marathoner!

That Bastard Starcorp made me run more than I wanted to. Somewhere near 4 hours he said...why don't we try for 42.2. Then the swearing started...With every step I cursed his very existence and for making me do this.

First half was the fastest I've ever run...ran with some good people...and that Starcorp guy.
21.13k at 2hr16 @6:26 pace
Second half slowed down considerably. Went to a 7:27 and then an 8 pace.
Lots of 10 and 1s. Had to stop for Gatorade and energy bars. Ran out of energy felt strange pains in my hips and knees. Slowed down, but felt very strong. Really strong. I could have gone faster.
Most frustrating thing was we had to make up 5k at the end so we just meandered and ran like zombies.

I surprised myself today. I can do anything.

Thanks Ironman. Together we can do anything. :)

Very windy out. Heart rate got up a bit, but then it went way down.
Never felt like I was working aerobically that hard, except running against the wind uphill.
4012 cals

Oh and I was 188lbs. That's the best part!

Nutrition One big bottle glycocarb, one refill of water at University. 4 gels, 2 bottles of gatorade that we bought at 2 different stores. One oatmeal bar (That really made a difference!) 1/3 of a powerbar protein bar that Starcorp bought with 6 k to go.

I got some real bad, real surprising chaffing. Nips, as usual, despite lots of glide. None below cheeks like I usually get (lots of gel) Boys aren't happy...but the weirdest were my arms just above my armpits.
I also got some gad friction burns in the small of my back, from my water bottle. These are so bad that I'm wondering if swimming is a good idea tomorrow. I might take a rest day.

  • Stretching
  • 35m
Sore and stiff. Perfect for a long run on a cold day.

  • Health data: Hours slept: 7.5
  • 1h 30m
  • 34.00 kms
  • -----

Coached session with Warren Lister (Former New Zealand Olympic Cycling Team Coach - It's amazing who lives in Regina eh?)
Was absolutely zonked this morning, but picked it up.
Simulated time trial efforts

3, 5, 8 and 10 minute sessions at steady pace, cadence, effort.

Took a lot out of me, but felt good. I was able to do it.
Still getting sore triceps, biceps while aero.
He checked my position and said it was good. I might just need more work on the road. I asked trainer Kylie and she said the same thing.

  • 20m
  • -----
  • -----

Brick on Level 10 dreadmill.

Felt surprisingly good. Didn't push too hard. 1.5 hill level and 5.5 speed level.

  • Stretching
  • 20m

Post bike stretching

Owwie owwie. I'm sore from that run yesterday. Or was it strength trainer-Steve....or maybe one of the swims. It just hurts.

  • Health data: Hours slept: 6.5
Swim #1
  • 1h 10m
  • 2050.00 meters
  • -----

Warm up before Master's Class 200
Then Class as
WU 400 descending 100
4 x 50 kick/fc
3(4 x 100) hold pace

CD 50

Swim #2
  • 25m
  • 1150.00 meters
  • 02m 10s /100 meters

1000 non-stop paddles and buoy.
150 breast cool down.

  • 28m 36s
  • 5.08 kms
  • 05m 38s /KM

Ran the icebreaker course including Douglas Park Hill.
Really pushed myself. Probably could have gone just a little faster. Was running on a stomach full of pasta.

Started cold without a warmup
It was tough to settle in, but I started to feel pretty comfortable.
Ran up Douglas Park Hill at a pace of about 7:10.

Way out: 14:56 @5:46pace 2.59k
Back : 13:40 @5:30pace 2:49k


  • 1h 30m

Last session with Steve.
Stretched some things I've never stretched before. Bit of a sore back from one of the routines that was supposed to stretch my hams...I was too flexible, shoulda used more weight.

Good overall!
Time includes extra stretch.

  • Stretching
  • 25m

Cool down and stretching after run.

Time to make the bloody donuts again.

  • Health data: Hours slept: 6

Second born painted my nails. Don't make fun of my feet.

I forgot to mention that I saw my first Robin during my Tuesday morning run.

She was perched up in a tree waiting for me to notice her.

She made me smile. Spring is here. FINALLY.

I'm thinking about a rest day today.

Just as well I have back to back meetings and two conflicting ones over lunch time.

  • Health data: Hours slept: 7.5
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

windnsnow's Training Log

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