• 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: http://www.nationalkidscancerride.com/
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
  • 45m 45s
  • 2050.00 meters
  • 02m 14s /100 meters

Very interesting swim. I really didn't feel like it and my arms were tired, but because I had a set routine, I managed to get through almost all of it.
Had some discussions with Coach Jason about maybe working on some speed work...Apparently I am very very fast - over 25m, then I fade to very very slow.
Also my lane mate...I'll call her goggle licker (she does) commented on my legs going all over the place so I focused a bit on keeping them together and that threw off my balance, but it helped a lot.
Good Swim
WU 400
6 X 25 ex/fast
12x100 as 3 on 30,25,20" and
2 x 50 back
last 3 x100 on 10"
200 pull buoy.

  • 59m 29s
  • 10.27 kms
  • 05m 47s /KM

Well it was overcast when I started and then it started to mist and then it started to rain and then I had to go to the bathroom...All in all a good run. Now I have to go to my Board Meeting.
Running a little slower than I expected and my heart rate was a little high...hmmm overtraining a little? Gotta watch that.

2 pm. Accuweather update. It now notes that it is raining, when it reality it is not raining, but cloudy.

You know Regina is such a vast city, that I can understand the discrepancies. They can't possible get the weather right for every corner of the city, and someone, somewhere in town must have be taking a shower or flushed after a dump.


5:00 am.

Contrary to what accuweather is displaying now, it is actually raining and very windy. I don't feel like riding on the highway in that. I'm swimming at lunch...I am probably running before my board meeting tonight. I think I'll train a little on my mental game.

I'm going back to bed.

  • Health data: Hours slept: 7
  • 50m
  • 2000.00 meters
  • 02m 30s /100 meters

Oh boy that was hard to get started. I felt like quitting for the first half, but just kept going. At the end could have gone more, but had to get back to work.
WU 300 (25 skul/25 long pulls)
MS 3 X 400 increasing.
CD 150 easy
50 bs

I must have been tired. I slept right through First Wife's alarm...still got up to make her coffee though...I understand my marital obligations.

  • Health data: Hours slept: 9
  • 1h 55m 24s
  • 18.12 kms
  • 06m 22s /KM

Really didn't feel like doing that.
But I managed to start and felt pretty good as I went along.
Tried something new. No nutrition, just fat burning.
Kept the pace slow and had plenty of water from a water bottle that I filled up from water fountains. Must have had enough hydration because I only lost about 4 pounds. Started to feel a little weak aroun km 14, but kept going. Started to hurt at about 16. Probably could have done the extra 5 minutes to take it up to 2hrs, but I already had returned home and gone around my block twice...I mistimed the distance. I kinda sprinted home...
Did I need the gels? Not really at this speed. It's all good.

Slept in.

Had some entertaining going on last night at a friends house. If this body is a temple, it worships Dionysus!

Kinda really sore this morning from the ride and from the day before. Time to get moving.

  • Health data: Hours slept: 8
  • 4h 17m
  • 110.00 kms
  • 25.68 KM/hr

Oh, a head wind, what a surprise!
Stupid wind!
Decided to ride bike out Lumsden , rather than drive out. Great idea!
Rode with Nick and the studly Brendan (avec groin injury) and his mystery guest.
Okay, Nick is pretty studly too.
Great ride. Had the wind at our backs for half the ride. Got some good speed both ways.
hit 77k/hr on one of the hills, that's a new record on the Cervelo. Nick did great on the hills and even better on the downhills, he is so ready for Chinook.
Nutrition. Two bottles of water. One bottle of Glycocarb that I sucked directly form the bottle and didn't mix. One Powerbar at 1.5 hours and one Hammer Gel at 3 hours. That's all I needed.
Something new - two E-load capsules (electrolytes). I'm trying to focus on water and not Gatorade - although the gel and powerbar have ample amounts for this distance.
Good ride - even through the city.

  • 06m
  • 1.00 kms
  • -----

Quick brick around the block - had to give first wife some lovin for her understanding...and I had to go see second born at synchro.

Felt very good.

Ouch I'm a little sore.

Who's dumb Idea was a 12k run followed by cleaning the house?

Oh well, today's long ride should take my mind off it. And yes, that is why I'm up at the crack of stupid.

  • Health data: Soreness: 2 Fatigue: 2 Hours slept: 5

windnsnow's Training Log

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