Sport #1
  • Massage
  • 15m

Paying attention to mr. hammy.

Sport #2
  • Stretching
  • 30m

Paying attention to mr. hammy.

So I succumb to the lure of Facebook and next thing I know I'm seeing pictures that I have never seen before.

This one is of me at a nudist colony, contemplating a life as a gigolo. Note the resemblance to Snuffy.

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Okay now I'm getting a little annoyed.

Hamstring is still sore. I'm taking another day. Maybe it is for the better.

  • Health data: Soreness: 2 Sick: 3 Hours slept: 8

Nothing like a little cyclist porn - picture from the Sears National Kids Cancer Ride - I briefly rode with some of these comedians on Friday.

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I've decided to take one, maybe two days off, to let my hamstring relax a bit. heh heh - a two week taper, wouldn't that be interesting. 


Can you tell I was sleeping in again.

Very sore hamstring (left) Spent some time icing it this morning. It was sore during the run yesterday. This is a little troubling.

  • Health data: Sick: 3 Hours slept: 8
  • 1h 19m
  • 13.04 kms
  • 06m 04s /KM

Couldn't wait for the rain to stop. I'm tired of this weather. We need the rain, but make up your mind already!!!
Ventured out with my rain jacket, but ended up not wearing it. Pretty sore hamstring (left) from the riding. Started slow first half 6:20 pace, second half 5:52.
Lots going on. Ran into Jason riding and RCC had a criterium going on at the Uni, saw Mark and Teresa. All very distracting.

Didn't feel all that strong. Route included backwards loop towards University, then D.Park. Water at fountains. Had to take a gel at 10K, I was fading. Didn't eat right yesterday. Eggs for breaky this morning.

Finished strong and could have done more.

  • Stretching
  • 20m

Slept in again. I guess I needed it. I think I will do some running today. First Born has a piano recital and I have some other stuff to to do.

I'll play it by ear.


  • Health data: Hours slept: 9
  • 2h 13m
  • 64.45 kms
  • 29.08 KM/hr

Who's a dirty girl, who's a cute little dirty girl!
Well, true to my word of not going on a trainer and despite the wind and the impending rain, I ventured out.

Had a great ride in a head/sidewind and made it to 10k before Belle Plaine on Hwy 1.
I passed (and chatted a bit with Thea and Cindy who I caught up to, but then left.

The way back was filled with rain...rain rain rain, and the kind of tailwind that puts a smile on your face even when there is cold, wet road grit up your butt.
Averaged about 38k/hr on the way back.
Nutrition was 2/3 bottle of Glyco and one Powerbar.
Didn't start the Glyco until 45 minutes into the ride and didn't have the Powerbar until just past half way - about 1:40. I was starting to fade. I think on longer rides I'm going to have to get it on board sooner.
I'm burning fats though, it seems to be working well.
I'm glad I had my Sugoi rain top. And I love my woolie bully feet were soaked, but toasty!

I could have gone longer, but there was domestic strife I sensed as I delivered the morning coffee.

You will notice my heart rate on the bike is getting higher. I'm working harder and allowing myself to push more.
Must be the training.

  • 20m
  • 3.80 kms
  • 05m 16s /KM

5 minute transition to change my socks.
Took off like a bat out of hell. Took about one block to find my legs, then it started to feel good.

I had to get back sooner than later because of the domestic stuff.
Did I mention we went to Home Depot and bought Lawn stuff and curtains.
All is well again.

Wanna ride my bike, but it is yucky out.what to do?

  • Health data: Hours slept: 7
  • 45m
  • 1000.00 meters
  • -----

Technique and dueling strokes.
Compared TI technique with "go really fast" technique...I think I may have found a good compromise.
300 kick (back and flutter)

  • 1h 30m
  • 43.00 kms
  • 28.67 KM/hr

Didn't expect that.
Bombing along Highway 1, I pass a group of 30 identically clad riders and support vehicles going in the other direction all on road bikes. I keep going, then I realize it is the Sears kids Cancer Ride Across Canada:
I donated money to Rod, who is riding this... I take the first exit and it takes me about 20 minutes to catch up to them in a strong headwind - I was doing about 32k/hr.
They were going to go up Pinky Road to get to the Sears Warehouse, but Pinky Road has been gravel for a number of years, I was asked to take the lead and take them to the Warehouse (right beside my work!!) Relative snails pace about 25k, but it was a blast riding with them and meeting a whole bunch of new people...
As it turned out Rod was in a different group, so I never got to see him, but I left him a note.

Well, that blew my 2 hour training ride, but what the hell, it was fun. And they gave me some Lara bars and Powerbars for my trouble.

Max speed 46k/h on the flat...I told you I was bombing!
Check out that heart rate.

Hardly any nutrition. I have to be careful with that...I'm sure I would have bonked, if I went much further at that pace.

  • 1h 00m

Good, varied core and strength training.

Sport #1
  • Misc.
  • 15m

Pillar Ball.
Like Ultimate Frisbee, but you have to knock over three foam rollers.
Ironman thought he was playing murderball!

Sport #2
  • Stretching
  • 15m

Pillar Ball.
Like Ultimate Frisbee, but you have to knock over three foam rollers.
Ironman thought he was playing murderball!

Nothing says Friday like a cloudy crack 'o stupid with nothing but a sheet of rain in the forecast. Sheet!

  • Health data: Hours slept: 5
Bike #1
  • 12m
  • 3.00 kms
  • -----

Commute to work.
Nothing remarkable, other than it is getting faster...and drivers on their way home are @ssholes.

Bike #2
  • 12m
  • 3.00 kms
  • -----

Commute to work.
Nothing remarkable, other than it is getting faster

  • Yard Work
  • 1h 00m

Someone has to mow this jungle.

My usual Thursday morning sleep in. I really needed that.

  • Health data: Hours slept: 9
  • 58m
  • 27.00 kms
  • 27.93 KM/hr

Foggy ride on Highway one..Construction is ramping up, I don't know how long I'll be able to use this route...

Not a lot of energy this morning. Still, got it done.

  • 30m
  • 1400.00 meters
  • 02m 08s /100 meters

Well, that's 2.

Time Trial.
200 warm up
1000 @20min and 10 sec
200 CD as 3 x 25 back kick
3 x 25 breast
2 x 25 full tilt speed (couldn't help myself)

Great swim. Felt fast and confident and in control!

  • 42m 51s
  • 7.45 kms
  • 05m 45s /KM

Okay, that's three.
Really tired, but kept the speed up. Tried not to think. Miscalculated my route so I ended about 2 minutes short. I didn't feel like running around the block three times - I did twice!
I was also in a rush as we were going out for dinner.
First born earned 6 first and second place ribbons in Track and Field. Second born earned 4..I don't know who's kids they are.

There's a strange light out and a whispy fog - sort of like those high school dances where they turned on the fog machine one too many times and the stuff just came out in spasms obscuring some areas, but not others.

  • Health data: Hours slept: 5.5

windnsnow's Training Log

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