Swim
  • 54m
  • 2377.44 meters
  • 02m 16s /100 meters

Another good day in the pool. I could feel my triceps today.
5X500
2x50 fast

Bike
  • 1h 00m
  • 27.00 kms
  • 27.00 KM/hr

I bought FW new cycling shoes, shorts and a top. Of course we had to go for a ride. We did 13 together half city half highway. I stayed in small chain ring and spun about 95rpm.
Got back home and went out for another loop - all highway. Kept small ring and just spun about 110rpm...I was up to 37k/hr.

Attitude is a lot better today. The training yesterday helped.

Swim
  • 44m 51s
  • 2011.68 meters
  • 02m 14s /100 meters

Talk about coming back with a vengeance!
First outdoor pool swim. 50m lengths.
4 x 500
4 x 50 fast - focus on pull

Either I'm more efficient in an outdoor pool, or the time off has been berry berry good...to me!
I feel better now!

Run
  • 1h 25m 03s
  • 14.00 kms
  • 06m 05s /KM

A nice little run in the afternoon heat. Felt pretty good. So far so good.

I have finally figured out why my run was as hellish as it was at Stony Plain...I had the beast with me...she even had the number! More pictures here



Woke up this morning to run. It was 6 degrees.  I was so tired. When I write that I woke up, it wasn't so much a waking as it was getting vertical from an otherwise horizontal restless night...Don't know what's up. I think I was too cold.
I've moved my run to the PM and I'm going to try to hit the pool at lunchtime...cross my fingers.

  • Health data: Hours slept: 4
Weather conspired against me today. i set up to ride my bike indoors and discovered my trainer is broken....I'm getting a little stressed. Tomorrow is a new day.

Back to work...sigh.

  • Health data: Hours slept: 7

 Volunteered for DU/Sprint/OLY/Try-a-tri that trisportnick RD'd.

Then drove a total of 6 hours to pick up SB from camp...oi!

  • Health data: Hours slept: 5
Run
  • 2h 22m 16s
  • 23.00 kms
  • 06m 11s /KM

Well that's over and done with!
Tried something new. Stopped and stretched at every water break. This helped a lot. The bathroom/fountain at 10k was closed...that stressed me out a bit, it was a hot one out there!
Three gels from a flask.
Started to fade near the end. This was a good day.

Sport
  • Stretching
  • 20m

ow ow ow!

Crack of stupid on a Saturday. Hmmm. Let's try a run today.

  • Health data: Hours slept: 5
Run
  • 26m 30s
  • 3.90 kms
  • -----

Run with FW. First time she's been out since her tri...that's three weeks! Pretty good.

Bike
  • 2h 16m
  • 51.50 kms
  • -----

Ride out to Grand Coulee with FW. She rocked the way out. Although the wind on the way back and her lack of T.I.T.S. conspired against her knees. Last half hour was really kinda slow.

Great to do such a long ride with her. We rode side by side the whole way, good chat.
I didn't go aero. It was weird. I am usually aero all the way. Wrists were a little sore.

Strength
  • 1h 15m

Core, strength and some stability work. Not a very hard workout, but hard enough.

Sport
  • Stretching
  • 35m

After Brendan and after run

Here we go again. Let's see what kind of surprises Brendan has in store.
Today is a hang out and train with FW day after that. I'm looking forward to it.

  • Health data: Hours slept: 5
Bike
  • 3h 00m
  • 86.00 kms
  • 28.67 KM/hr

Nice quick ride with Mark G out to Lumsden.

She showed me two kick @ss hill with TdeF climbs I'll be back there a few times before Ironman!
Weather turned out to be absolutely perfect.
Summer is here today only, don't miss it!

Off to ride in balmy 5 degree weather. Sheesh!

  • Health data: Hours slept: 6

windnsnow's Training Log


 July 2009 
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