4.5 hr ride and 45min run
I think today might have been my longest ride yet. We covered 123km 4:23. We left from Gregs house and basically went out to kettleby and down and around to Hockley Valley. What a nice place. I couldn't tell you how to get there but the scenery was great. Because I didn't have the directions, I had to stop a bunch of times to figure out the next turn but it was nice to stay together since we were a group going out together. Although as the rides go on I'm either going to have to ride on my own or bring a map. I don't mind stopping but I know I'm not going to do it race day so I need to get into the habit.
The way out was a little windy, we thougt the wind was coming from the west and we arrived in Hockley after being on the bike 2hrs. After a quick refuel and bathroom break, we continued on a little to make up a little distance that we needed and turned around for the "wind at your back" ride home. There were some good stretches - I call them "pro" stretches - were you're going so fast you feel like a pro racing down the road. There also seemed to be a wind shift and now the wind was coming from the south. Coming out of Kettleby was brutal - maybe I was getting tired or maybe I just needed that easy gear going up a hill again.
We rolled into the driveway of Gregs and it was almost 1:30pm so unfortunately I knew better then to go for a run when I said I would be home.
Home, showered and ready to clean at 2:15 as promised.
Saturday, April 25, 2009
Thursday April 23
2800m swim - I was determined to figure out why I was swimming so slow on Tuesday, so today I went to the pool with a mission. The main set was 800m pull and then 4 x 200 on 4:00min. I did the 800 in 13:43 which was great because a year ago I did 750m pull in that time. Then I did the 4 - 200m and each one I came in at 3:32. Two days ago I was struggling for 3:50. I took my Heart rate and right around 145ish. Basically either I had a bad day - and that happens or I just wasn't pushing. That sometimes does happen and I need to remember to dig my hand in and push. Overal I was pretty happy with this swim.
PM - Strength
The beauty of getting Claudia to write out the workouts for me is that I've actually been doing them and feeling great. I made myself one of those rope ladders we were using at the gym so I was able to replicated her workout. For the first time I'm really enjoying these strength workouts.
PM - Strength
The beauty of getting Claudia to write out the workouts for me is that I've actually been doing them and feeling great. I made myself one of those rope ladders we were using at the gym so I was able to replicated her workout. For the first time I'm really enjoying these strength workouts.
Wednesday, April 22, 2009
Wednesday April 22
Happy Birthday Nathan! - Yes all three in April - it is a busy month around here....
2hr Bike - Todays bike was a build session - a couple min on and a couple min off gradually increasing the intensity and then backing off... It ended with another 20 min at 200watts. That took just about everything left out... but it was a good workout...
I set everything up in the garage today just so that I could have a little different scenery. It was cold and rainy today so riding in the garage with the garage door half open caused a few funny looks from the neighbours but whatever!.
2hr Bike - Todays bike was a build session - a couple min on and a couple min off gradually increasing the intensity and then backing off... It ended with another 20 min at 200watts. That took just about everything left out... but it was a good workout...
I set everything up in the garage today just so that I could have a little different scenery. It was cold and rainy today so riding in the garage with the garage door half open caused a few funny looks from the neighbours but whatever!.
Tuesday April 21
Happy Birthday Annie! Wow one year old - time flies...
AM - Swim
Today was an interesting swim because I've been debating that thought of is swimming alone or along side a group slowing me down more the old NYAC group. The Main part of the swim was 6 times (4x50 on 1:00min and 1 x 200 on 4 min). I didn't really have trouble with this workout, it's just that I wasn't getting more then 10 sec rest after each one. When I was at NYAC I don't believe we did basically 6x400m on pace times and if we did we were always getting more rest then we were supposed to. I think I'm naturally slowing because mentally I'm telling myself "Hey wait! Don't use up all the matches now, you still have 5 more sets to do..."
In speaking with Dave, he suggested that I probably should have had a little more rest, and therefore may need to go on 4:05 for the 200's.
Overall it was a good swim and it feels good to be pushed.
PM - Form Run and Claudia
45 min form run - nothing really to report about this - it was good and I like to be reminded to think while running - engaging the core, loosen the face and so on...
My session with Claudia is so great! She had me working on balance using the spacer ladder. I've always hated this device but today it inspired me.... I never sweat as much as I do during those strength sessions.
AM - Swim
Today was an interesting swim because I've been debating that thought of is swimming alone or along side a group slowing me down more the old NYAC group. The Main part of the swim was 6 times (4x50 on 1:00min and 1 x 200 on 4 min). I didn't really have trouble with this workout, it's just that I wasn't getting more then 10 sec rest after each one. When I was at NYAC I don't believe we did basically 6x400m on pace times and if we did we were always getting more rest then we were supposed to. I think I'm naturally slowing because mentally I'm telling myself "Hey wait! Don't use up all the matches now, you still have 5 more sets to do..."
In speaking with Dave, he suggested that I probably should have had a little more rest, and therefore may need to go on 4:05 for the 200's.
Overall it was a good swim and it feels good to be pushed.
PM - Form Run and Claudia
45 min form run - nothing really to report about this - it was good and I like to be reminded to think while running - engaging the core, loosen the face and so on...
My session with Claudia is so great! She had me working on balance using the spacer ladder. I've always hated this device but today it inspired me.... I never sweat as much as I do during those strength sessions.
Tuesday, April 21, 2009
Saturday / Sunday / Monday
Saturday 2hr run
Because of the boys parties today, I had to juggle around everything in terms of workouts. I did my long ride and run yesterday so that meant I needed to run on tired legs for my long run. The run was pretty straight forward - nothing fancy - just two hours - heart rate at around 150bpm. I covered 20 km give or take a little and I felt pretty happy knowing that I put so much into my legs yesterday that I was still able to go today. Yes it was slow, but that was to be expected.
Sunday (The Ikea session)
I hate Ikea furnature.... This was a workout all in itself. We bought the boys a new unit to put their clothes in from ikea but obviously it had to be put together. It's not that it was hard because it wasn't... it's just that you have to make sure that you're doing certain parts at certain times or else everything else becomes difficult... It took me the better part of the day to get this done. Man I was tired afterwards...
Monday Swim 1800m
Straight forward swim today Warm up and then 10x100 on 2:00min and then cool down. It was easy but I'm starting to notice the effects of swimming solo - mainly being it's harder to go faster and as a result you start to slow down... I'll have to stay on this...
Because of the boys parties today, I had to juggle around everything in terms of workouts. I did my long ride and run yesterday so that meant I needed to run on tired legs for my long run. The run was pretty straight forward - nothing fancy - just two hours - heart rate at around 150bpm. I covered 20 km give or take a little and I felt pretty happy knowing that I put so much into my legs yesterday that I was still able to go today. Yes it was slow, but that was to be expected.
Sunday (The Ikea session)
I hate Ikea furnature.... This was a workout all in itself. We bought the boys a new unit to put their clothes in from ikea but obviously it had to be put together. It's not that it was hard because it wasn't... it's just that you have to make sure that you're doing certain parts at certain times or else everything else becomes difficult... It took me the better part of the day to get this done. Man I was tired afterwards...
Monday Swim 1800m
Straight forward swim today Warm up and then 10x100 on 2:00min and then cool down. It was easy but I'm starting to notice the effects of swimming solo - mainly being it's harder to go faster and as a result you start to slow down... I'll have to stay on this...
Saturday, April 18, 2009
Friday April 17
Friday - 4hour bike and 1 hour run
This ride was a great one... I intended to go out and ride at 150 watts and ride strong so that I could run strong. I met up with Greg and Simon and we headed out towards the Jackson's point for a hot dog.
Once we were out, there was a strong head wind so the plan was still around 150 watts but I knew that it would have been smarter to have a cadence of 90 or better and if that happenned to show 150 watts then great.
We stopped in Willow beach for a hot dog and a break and then once again at Musslemans lake just to recoup. All told we travelled 4hrs and covered 106 kms - slightly above 26Kmph - which I wasn't disappointed about but the great part came on the run. Greg gave me a 5k route and it turned out to be a nice route - little bit of uphills and a little down. I went out strong, letting my legs do the work. I wasn't sure how they were going to fire given that I wasn't feeling the run "love" lately since Around the Bay. I finished the first loop at 25:48 - wow 5:10 pace - incredible after a 4hour ride. Off I went for the second loop and again felt strong. I finished the second loop with a dead even time split of 51:25. I felt incredible! I could have kept going and that was a great feeling.
I'm glad I kept the bike ride relaxed because I now truly understand that need to ride relaxed to run strong and feel good about it as opposed to that first five minute hobble until your legs start to work. Next time I think I would push a little closer to 27kmph since the goal is 6:30 for the bike.
For the first long ride outside - it was a good one.
This ride was a great one... I intended to go out and ride at 150 watts and ride strong so that I could run strong. I met up with Greg and Simon and we headed out towards the Jackson's point for a hot dog.
Once we were out, there was a strong head wind so the plan was still around 150 watts but I knew that it would have been smarter to have a cadence of 90 or better and if that happenned to show 150 watts then great.
We stopped in Willow beach for a hot dog and a break and then once again at Musslemans lake just to recoup. All told we travelled 4hrs and covered 106 kms - slightly above 26Kmph - which I wasn't disappointed about but the great part came on the run. Greg gave me a 5k route and it turned out to be a nice route - little bit of uphills and a little down. I went out strong, letting my legs do the work. I wasn't sure how they were going to fire given that I wasn't feeling the run "love" lately since Around the Bay. I finished the first loop at 25:48 - wow 5:10 pace - incredible after a 4hour ride. Off I went for the second loop and again felt strong. I finished the second loop with a dead even time split of 51:25. I felt incredible! I could have kept going and that was a great feeling.
I'm glad I kept the bike ride relaxed because I now truly understand that need to ride relaxed to run strong and feel good about it as opposed to that first five minute hobble until your legs start to work. Next time I think I would push a little closer to 27kmph since the goal is 6:30 for the bike.
For the first long ride outside - it was a good one.
Wednesday, April 15, 2009
Wednesday April 15
Swim
Well another long under the belt. The total today was 4000m and consisted of the main set being 10 x 300m with 20 sec rest in between. It was done as a strength session so it called for paddles to be used for the whole thing with the pull buoy being thrown in for a little recovery every 600m. I was done in 1:20 (including warm up and cool down) so I was very happy with that. I'm glad to be getting in at least one very long swim every couple weeks.
Thursday is off this week - I moved my long ride to Friday - get a little rest in before the long day....
Well another long under the belt. The total today was 4000m and consisted of the main set being 10 x 300m with 20 sec rest in between. It was done as a strength session so it called for paddles to be used for the whole thing with the pull buoy being thrown in for a little recovery every 600m. I was done in 1:20 (including warm up and cool down) so I was very happy with that. I'm glad to be getting in at least one very long swim every couple weeks.
Thursday is off this week - I moved my long ride to Friday - get a little rest in before the long day....
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