After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
Saturday, 31 December 2016
Week 3 - Saturday December 31
Last day of 2016!
After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
BIKE 1:30
WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
Distance: 34.5 km ; Time: 1:30 ; Cal: 702 Avg speed: 23.0 km/hr ; Avg HR: 126 ; Max HR: 171 Avg cadence: 87 ; Max cadence: 134
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
Friday, 30 December 2016
Week 3 - Friday December 30, 2016
Well,
Today was a great rest day. Got a good strength workout completed earlier this morning before work, had all you can eat sushi with a friend for lunch, and now home, going in the hot tub, and then to bed early (I'll be lucky if I make it past 9:30!).
Gearing up for tomorrow, it's a long bike workout after working all day! Then to celebrate the new year with family. It's going to be an early morning and late night, followed by another early morning. Can't wait to get through the holidays!
T
Today was a great rest day. Got a good strength workout completed earlier this morning before work, had all you can eat sushi with a friend for lunch, and now home, going in the hot tub, and then to bed early (I'll be lucky if I make it past 9:30!).
Gearing up for tomorrow, it's a long bike workout after working all day! Then to celebrate the new year with family. It's going to be an early morning and late night, followed by another early morning. Can't wait to get through the holidays!
T
Thursday, 29 December 2016
Week 3 - Thursday
Today was very time constraint. I cut the run short by five minutes to fit the whole swim in before having to get to work. It's been a long day, been up since 4am to get to the gym for 5am. Tomorrow is a rest day, so I'll go to the gym and do a strength workout.
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
Distance: 3.2 km ; Time: 1:17:57 ; Cal: 745 Pace: 2:16 min/100m ; SWOLF: 47
RUN 0:30
10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 5 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
Until tomorrow,
Distance covered: 4.21
Avg pace: 6:29 min/km ; Best pace: 4:21
Avg HR: 139 ; Max HR: 170
Avg cadence: 150 ; Max cadence: 211
Avg stride: 0.95m ; Avg vertical ratio: 5.3% ; Avg vertical oscillation: 5.3 cm
Avg GC time balance 49.8%L/50.2%R ; Avg GCT: 333 ms
Calories: 344
T
Wednesday, 28 December 2016
Week 3 Wednesday
Great workouts today. The 45 min swim workout took me an hour, but it was a nice workout. I guess I swim slower than the person who created this program. Looking forward to tomorrow's hour long swim. The bike was relaxful, just some focus on single leg pedalling, not much of a bike workout, that's saved for the long ride on the weekend.
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
Distance: 2.1 km ; Time: 54:18 ; Cal: 442 Pace: 2:13 min/100m ; SWOLF: 45
BIKE 0:45
WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
Distance: 19.9 km ; Time: 45:01 ; Cal: 389 Avg speed: 26.5 km/hr ; Avg HR: 124 ; Max HR: 161 Avg cadence: 87 ; Max cadence: 133
T
Tuesday, 27 December 2016
Week 3 - Tuesday December 27, 2016
Good day all!
Well, I have been pathetic keeping up with my blog following my training. With the holidays and long days of working and shopping, I just have not been able to put some time into writing on the blog. I should definitely have more time going forward. I have been following the training plan, only missing the workout on Christmas because I do not have a bike trainer yet, and it was too icy to run safely outside. The weather was fair enough to go outside though! I love Canada!
On to today's workout. Mind you, man I'm loving the forerunner 920xt! It's so much better to use a watch based fitness monitoring, over my cellphone. The battery lifespan of my cellphone has increased superiorly!
BIKE 0:55
WARM UP
10:00 easy spinning gradually allowing your HR to get up to 60%
MAIN SET
Perform 2 sets of the following (40:00 total):
(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into
(2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
Distance covered: 24.30 km
Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%
Distance covered: 3.90
Avg pace: 7:08 min/km ; Best pace: 4:32
Avg HR: 136 ; Max HR: 167
Avg cadence: 144 ; Max cadence: 192
Avg stride: 0.89m ; Avg vertical ratio: 6.4% ; Avg vertical oscillation: 6.0 cm
Avg GC time balance 49.6%L/50.4%R ; Avg GCT: 378 ms
Calories: 337
Definitely was a great training day, looking forward to tomorrow's day! Now, hot tub and relaxing time.
T
Well, I have been pathetic keeping up with my blog following my training. With the holidays and long days of working and shopping, I just have not been able to put some time into writing on the blog. I should definitely have more time going forward. I have been following the training plan, only missing the workout on Christmas because I do not have a bike trainer yet, and it was too icy to run safely outside. The weather was fair enough to go outside though! I love Canada!
On to today's workout. Mind you, man I'm loving the forerunner 920xt! It's so much better to use a watch based fitness monitoring, over my cellphone. The battery lifespan of my cellphone has increased superiorly!
Avg speed: 26.5 km/hr (just calculated total as distance is recorded on spin bike)
Avg HR: 124 ; Max HR: 171
Avg cadence: 88 ; Max cadence: 113
Calories: 471
RUN 0:30Avg cadence: 88 ; Max cadence: 113
Calories: 471
Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%
Distance covered: 3.90
Avg pace: 7:08 min/km ; Best pace: 4:32
Avg HR: 136 ; Max HR: 167
Avg cadence: 144 ; Max cadence: 192
Avg stride: 0.89m ; Avg vertical ratio: 6.4% ; Avg vertical oscillation: 6.0 cm
Avg GC time balance 49.6%L/50.4%R ; Avg GCT: 378 ms
Calories: 337
Definitely was a great training day, looking forward to tomorrow's day! Now, hot tub and relaxing time.
T
Friday, 16 December 2016
Day 5 - Friday December 16, 2017
Well, this week has not gone according to schedule. I have not been able to accomplish any more training than day 1.
Tuesday - I was up sick all night Monday to Tuesday, got no sleep, and had two exams to write. When I got some free time, I had no energy to get to the gym, and needed to catch up on sleep anyways to continue the week of exams.
Wednesday - I had one exam, and still required rest from Monday and Tuesday. Had zero energy because I was not eating. It was tough to make it through the exam.
Thursday - started to finally feel great again. Was able to eat, and keep the nutrition down, and then had to study for exams and work. After work there was a thought of the gym, but not with the winter storm that hit us.
Friday! - well, wrote my last two exams, and then went out for some wings and beer with friends. And then went home to relax. I figured that the serious training will start next week. When there's no excuses. I don't have anytime Saturday to hit the gym, but will go Sunday.
I am excited because as long as the garmin forerunner 920xt is still on sale on Wednesday, it's going to be mine! I can't wait to upgrade to this watch. Also I've been looking at the registrations for sprint and Olympic triathlons. There's about 8-9 weekends I can attend between Multisports Canada and Subaru series. I may even run sprints and Olympics with a day apart, depending on how bad. I might as well, as with the discount of multiple races, it's cheaper than signing up for two races.
Until Sunday, because I'll be busy tomorrow reffing and not working out,
T
Tuesday - I was up sick all night Monday to Tuesday, got no sleep, and had two exams to write. When I got some free time, I had no energy to get to the gym, and needed to catch up on sleep anyways to continue the week of exams.
Wednesday - I had one exam, and still required rest from Monday and Tuesday. Had zero energy because I was not eating. It was tough to make it through the exam.
Thursday - started to finally feel great again. Was able to eat, and keep the nutrition down, and then had to study for exams and work. After work there was a thought of the gym, but not with the winter storm that hit us.
Friday! - well, wrote my last two exams, and then went out for some wings and beer with friends. And then went home to relax. I figured that the serious training will start next week. When there's no excuses. I don't have anytime Saturday to hit the gym, but will go Sunday.
I am excited because as long as the garmin forerunner 920xt is still on sale on Wednesday, it's going to be mine! I can't wait to upgrade to this watch. Also I've been looking at the registrations for sprint and Olympic triathlons. There's about 8-9 weekends I can attend between Multisports Canada and Subaru series. I may even run sprints and Olympics with a day apart, depending on how bad. I might as well, as with the discount of multiple races, it's cheaper than signing up for two races.
Until Sunday, because I'll be busy tomorrow reffing and not working out,
T
Monday, 12 December 2016
Day 1 - Monday December 12, 2016
Today, has been a long day between fitting in the workouts, making sure I have meals for the day, working, and studying for exams. I managed to accomplish everything, and now I lay hear writing this blog entry prior to hitting the hay!
Today's strength training session was great. I have not done a full body routine in a while (not since high school I think). With only 2 sets of 12-15 reps, I found it quick per exercise, but effective.
My swim today was pure hell! What was supposedly a 30 min swim, took me 1:07! I'm not sure the average pace that was thought of when they built this routine, but I'll definitely have to modify the timing. Total of 1800 m would normally take me about 45 min (I swim at about 2:20/100m). It was a great workout though, and thoroughly left me exhausted.
Swim workout
Warm up: 200m swim, 2x100m kick, 4x50m choice (I did breaststroke, backstroke, butterfly, breaststroke)
Main: 5x200m (50m right arm only, 50m swim, 50m left arm only, 50m swim)
Cool down: 2x100m (50m kick, 50m swim)
Tomorrow has a bike and run in store for me. Both I have not done in a few months so it'll be at least a bit interesting. I'm all packed and ready for tomorrow!
Until tomorrow,
T
Today's strength training session was great. I have not done a full body routine in a while (not since high school I think). With only 2 sets of 12-15 reps, I found it quick per exercise, but effective.
My swim today was pure hell! What was supposedly a 30 min swim, took me 1:07! I'm not sure the average pace that was thought of when they built this routine, but I'll definitely have to modify the timing. Total of 1800 m would normally take me about 45 min (I swim at about 2:20/100m). It was a great workout though, and thoroughly left me exhausted.
Swim workout
Warm up: 200m swim, 2x100m kick, 4x50m choice (I did breaststroke, backstroke, butterfly, breaststroke)
Main: 5x200m (50m right arm only, 50m swim, 50m left arm only, 50m swim)
Cool down: 2x100m (50m kick, 50m swim)
Tomorrow has a bike and run in store for me. Both I have not done in a few months so it'll be at least a bit interesting. I'm all packed and ready for tomorrow!
Until tomorrow,
T
Sunday, 11 December 2016
The Eve Before It All Begins!
As I sit here contemplating the next 36 weeks, all mapped out, leading up to Ironman Mont Tremblant, various thoughts float into my head. Am I really going to be able to cover that distance in under 17 hours? With this training schedule, and work, where is my social life going to be? Will people I constantly see, understand when I don't have as much time for them anymore? And the most important one, will this all be worth it?
I think back to the two try-a-tris I completed, the sprint distance, and the most recent half marathon, and the feelings I had before those races, but more importantly how I felt after those races. I felt ecstatic, filled with energy, on a n exercise high. The training and competing in triathlons have brought the most happiness to my life. And after every race, I was always left with the questions, what race is next? What successes can I reach? What's the next step up?
So, in 36 weeks, regardless of how prepared I feel, how much training I have accomplished, or missed out on. I will travel to Mont Tremblant, and toe the starting line to a passion that'll last my lifetime. And, I will compete the race, in under 17 hours, because I know I can do it. There will be nothing holding me back. My mind will clear, and I will perform to my best. And it'll be enough, as this is my first. And after the celebrations and post race food and exercise high. Starting the next day, I will be left with the question, what's my next race!
I hope you enjoy my training blog. I will be trying to keep it well up to date with everything that's going on both in training and life. I want this to stand out, and show, that anyone can complete an Ironman, you just need dedication, motivation, and willpower!
Until tomorrow,
T
I think back to the two try-a-tris I completed, the sprint distance, and the most recent half marathon, and the feelings I had before those races, but more importantly how I felt after those races. I felt ecstatic, filled with energy, on a n exercise high. The training and competing in triathlons have brought the most happiness to my life. And after every race, I was always left with the questions, what race is next? What successes can I reach? What's the next step up?
So, in 36 weeks, regardless of how prepared I feel, how much training I have accomplished, or missed out on. I will travel to Mont Tremblant, and toe the starting line to a passion that'll last my lifetime. And, I will compete the race, in under 17 hours, because I know I can do it. There will be nothing holding me back. My mind will clear, and I will perform to my best. And it'll be enough, as this is my first. And after the celebrations and post race food and exercise high. Starting the next day, I will be left with the question, what's my next race!
I hope you enjoy my training blog. I will be trying to keep it well up to date with everything that's going on both in training and life. I want this to stand out, and show, that anyone can complete an Ironman, you just need dedication, motivation, and willpower!
Until tomorrow,
T
Sunday, 25 September 2016
September 25, 2016
Hey All!
So it's been a 2 month hiatus from blogging. And not much has changed. I've been following a great training plan for the half marathon coming up in just 3 WEEKS! I have set my eyes on Ironman 70.3 Muskoka and Ironman Mont Tremblant for next year (2017!) I completed tough mudder 2 weeks ago, and for the first time, I ran 21.1 km yesterday!
I got out yesterday for a 2 hour training run and after the 2 hours was up, I was at 18 km, and thought, I can push myself to 21.1! It was a great trail run, and beautiful weather. No fall colours appearing yet though. I ran every trail at Long sault, and a bit to make it a half marathon distance. I think I'm ready for the Scotiabanck Toronto Waterfront Marathon!!
Up first I have the CIBC run for the cure which is just a quick 5km run, but fundraising for breast cancer, which 4 of my relatives have battled! I'm just hoping my custom t shirts arrive in time for the run.
Anyways, I'll try and keep updated with this going forward. It's the off season so no big training plans after the half. Ironman training begins December!
Later,
T
So it's been a 2 month hiatus from blogging. And not much has changed. I've been following a great training plan for the half marathon coming up in just 3 WEEKS! I have set my eyes on Ironman 70.3 Muskoka and Ironman Mont Tremblant for next year (2017!) I completed tough mudder 2 weeks ago, and for the first time, I ran 21.1 km yesterday!
I got out yesterday for a 2 hour training run and after the 2 hours was up, I was at 18 km, and thought, I can push myself to 21.1! It was a great trail run, and beautiful weather. No fall colours appearing yet though. I ran every trail at Long sault, and a bit to make it a half marathon distance. I think I'm ready for the Scotiabanck Toronto Waterfront Marathon!!
Up first I have the CIBC run for the cure which is just a quick 5km run, but fundraising for breast cancer, which 4 of my relatives have battled! I'm just hoping my custom t shirts arrive in time for the run.
Anyways, I'll try and keep updated with this going forward. It's the off season so no big training plans after the half. Ironman training begins December!
Later,
T
Monday, 25 July 2016
Monday July 25, 2016
Today's workout:
Strength - Chest/Back
Cardio - marathon training run (30 minutes)
Strength
Got to the gym this morning at 5:30 in a thunderstorm that took out the power. They allowed us in, got changed and started my workout and after 10 minutes we were kicked out. Went back about 2 hours later after the storm had cleared and power had been restored. Felt great with the workout and felt strong. With my two thumbs ripped open from yesterday, a little difficult to hold the free weights, but I made do.
Run
I ran with a friend today at a local conservation area. Something about trail running really allows me to clear my mind. I ran for just over 30 minutes, and then hiked the rest of the trails out of the woods. The trail we picked. And the direction, was all uphill! It was killer and really hurt the pace.
Distance: 7.54 km
Time: 1:05.17
Pace (first 30 minutes): 6:40
Due up tomorrow:
Strength - legs
Cardio - 14.32 km bike
T
Strength - Chest/Back
Cardio - marathon training run (30 minutes)
Strength
Got to the gym this morning at 5:30 in a thunderstorm that took out the power. They allowed us in, got changed and started my workout and after 10 minutes we were kicked out. Went back about 2 hours later after the storm had cleared and power had been restored. Felt great with the workout and felt strong. With my two thumbs ripped open from yesterday, a little difficult to hold the free weights, but I made do.
Run
I ran with a friend today at a local conservation area. Something about trail running really allows me to clear my mind. I ran for just over 30 minutes, and then hiked the rest of the trails out of the woods. The trail we picked. And the direction, was all uphill! It was killer and really hurt the pace.
Distance: 7.54 km
Time: 1:05.17
Pace (first 30 minutes): 6:40
Due up tomorrow:
Strength - legs
Cardio - 14.32 km bike
T
Sunday, 24 July 2016
Sunday July 24, 2016
Today's workouts:
Rest
Today was a rest and relax day. It's taper week for the upcoming triathlon, and I just ran the quarter marathon. This week will be more relaxed to gear up for the triathlon on Sunday. I did however get cardio in by being active and helping one of my married couples dig up and remove creeping ivy from their house. Who knew how hard it would be to uproot 25 year old ivy! My hands are sore and ripped open and it was definitely a great workout for the day.
Due up tomorrow:
Strength - Chest/Back
Cardio - marathon training run (30 minutes)
T
Rest
Today was a rest and relax day. It's taper week for the upcoming triathlon, and I just ran the quarter marathon. This week will be more relaxed to gear up for the triathlon on Sunday. I did however get cardio in by being active and helping one of my married couples dig up and remove creeping ivy from their house. Who knew how hard it would be to uproot 25 year old ivy! My hands are sore and ripped open and it was definitely a great workout for the day.
Due up tomorrow:
Strength - Chest/Back
Cardio - marathon training run (30 minutes)
T
Saturday, 23 July 2016
Saturday July 23, 2016
Today's workout:
Durham Quarter Marathon
Today was the day! The Durham Quarter Marathon in support of The Refuge! I had a tremendous run, although a tad bit slower than I was aiming for, but overall it was great and I sped up my pace from the last 10 km I did.
Distance: 10.55km
Time: 1:05.57
Pace: 6:15/km
Due up tomorrow:
Rest
Durham Quarter Marathon
Today was the day! The Durham Quarter Marathon in support of The Refuge! I had a tremendous run, although a tad bit slower than I was aiming for, but overall it was great and I sped up my pace from the last 10 km I did.
Distance: 10.55km
Time: 1:05.57
Pace: 6:15/km
Due up tomorrow:
Rest
Friday, 22 July 2016
Friday July 22, 2016
Today's workouts:
Strength - none
Cardio - medium swim, 1200m
Cardio - swim
Today I had a busy day planned. Bought I would have enough time to get my swim workout in, until I was in the pool and realized the time half way through. Only got 600 m swam, a little upset about that, but should've woken up earlier and for at it earlier.
Distance: 600m
Time: 16:24
Moving time: 13:46
Pace: 2:18/100m
Strokes: 15/25m ; 25/min
SWOLF: 49
Due up tomorrow:
Long run, quarter marathon!
T
Thursday, 21 July 2016
Thursday July 21, 2016
Today's Workouts:
Strength - Shoulders/Abs
Cardio - Skyrobics
Strength - Shoulders/Abs
Workout went well, but quick. Finished the workout in 16 minutes. Almost not worth going at 5 am. But I do!
Cardio - Skyrobics
Wasn't originally on my list, was going to do a bike ride. Then a friend asked if I'd join so I said why not. Easy way to burn 600 calories in an hour. My arms and shoulders got killed doing wall push-ups! It's an easy week with the quarter marathon coming up Saturday and next Sunday the sprint triathlon!
Due up tomorrow:
Swim: 1200m
T
Strength - Shoulders/Abs
Cardio - Skyrobics
Strength - Shoulders/Abs
Workout went well, but quick. Finished the workout in 16 minutes. Almost not worth going at 5 am. But I do!
Cardio - Skyrobics
Wasn't originally on my list, was going to do a bike ride. Then a friend asked if I'd join so I said why not. Easy way to burn 600 calories in an hour. My arms and shoulders got killed doing wall push-ups! It's an easy week with the quarter marathon coming up Saturday and next Sunday the sprint triathlon!
Due up tomorrow:
Swim: 1200m
T
Wednesday, 20 July 2016
Wednesday July 20, 2016
Today's workouts:
Strength - Arms
Cardio - Long swim
Cardio - Medium run
Strength - Arms
Arm day went ahead as planned. I only did 4 sets of the last two super sets instead of 5 sets. Just couldn't muster the willpower to get through the fifth set. Went well though, increased weight on the machine barbell curls.
Cardio - Swim: 1500m
The swim was splendid today. Still dislike feeling the sweat in a pool, but I guess it's a good thing knowing he effort is put into the swim. I just redid the core part of the provided swim program.
Distance: 1700m
Time: 51:53
Moving time: 33:32
Pace: 2:04 min/100m
Strokes: 12/25m ; 22/min
SWOLF: 42
Cardio - Run: 6.12 km
Had a great run to the lake. Was a bit hot out, and sweated up a storm. Could've waited another half hour to run cooler.
Distance: 7.16 km
Time: 45:14
Pace: 6:19 min/km
Fastest: 4:16 min/km
Due up tomorrow:
Strength - Shoulders/Abs
Cardio - Short bike, 18 km
T
Strength - Arms
Cardio - Long swim
Cardio - Medium run
Strength - Arms
Arm day went ahead as planned. I only did 4 sets of the last two super sets instead of 5 sets. Just couldn't muster the willpower to get through the fifth set. Went well though, increased weight on the machine barbell curls.
Cardio - Swim: 1500m
The swim was splendid today. Still dislike feeling the sweat in a pool, but I guess it's a good thing knowing he effort is put into the swim. I just redid the core part of the provided swim program.
Distance: 1700m
Time: 51:53
Moving time: 33:32
Pace: 2:04 min/100m
Strokes: 12/25m ; 22/min
SWOLF: 42
Cardio - Run: 6.12 km
Had a great run to the lake. Was a bit hot out, and sweated up a storm. Could've waited another half hour to run cooler.
Distance: 7.16 km
Time: 45:14
Pace: 6:19 min/km
Fastest: 4:16 min/km
Due up tomorrow:
Strength - Shoulders/Abs
Cardio - Short bike, 18 km
T
Tuesday, 19 July 2016
Tuesday July 19, 2016
Todays Workout:
Strength - Legs/Abs
Cardio - Brick
Strength - Legs/Abs
I had a troublesome time walking down the stairs today right after my leg workout. I increased my squats up to 145 lbs, leg press to 313 lbs and my deadlifts to 115 lbs. It was a great, strong workout!
Cardio - brick
I managed to fit in a bit of a brick. I wanted to make sure I covered the distance for the bike ride, but on,y did a quick 1 km run after. It felt great, no burning and I had a good speed. Will have to do longer next week and see, as the triathlon is in a week and a half!
Bike
Distance: 25.97 km
Time: 1:03:29
Speed: 24.5 km/hr
Fastest: 54.7 km/hr
Run
Distance: 1.12 km
Time: 7:30
Pace: 6:42 min/km
Fastest: 4:39 min/km
Due up tomorrow:
Strength - Arms
Cardio - Medium run 6.12 km, Long swim 1500 m
T
Strength - Legs/Abs
Cardio - Brick
Strength - Legs/Abs
I had a troublesome time walking down the stairs today right after my leg workout. I increased my squats up to 145 lbs, leg press to 313 lbs and my deadlifts to 115 lbs. It was a great, strong workout!
Cardio - brick
I managed to fit in a bit of a brick. I wanted to make sure I covered the distance for the bike ride, but on,y did a quick 1 km run after. It felt great, no burning and I had a good speed. Will have to do longer next week and see, as the triathlon is in a week and a half!
Bike
Distance: 25.97 km
Time: 1:03:29
Speed: 24.5 km/hr
Fastest: 54.7 km/hr
Run
Distance: 1.12 km
Time: 7:30
Pace: 6:42 min/km
Fastest: 4:39 min/km
Due up tomorrow:
Strength - Arms
Cardio - Medium run 6.12 km, Long swim 1500 m
T
Monday, 18 July 2016
Monday July 18, 2016
Today's Workouts:
Strength - Chest/Back
Cardio - Short Swim
Strength - Chest/Back
After yesterday's triathlon, today was a weak workout. Didn't manage 5 sets on all exercises, really felt the burning. Kept weight equal to last week, so still moving the same weight, just not total amount. We'll see how next week's workout go. Almost done phase 1 again!
Cardio - Short Swim, 900 m
Today was a very choppy swim. With correction for the waves, I probably swam more than 900 m. My phone for gpa mapping was not charged, so could not use it. It was a great swim though, did 150 m of front crawl then alternating with 150 m breast stroke. Kept constant paces both ways, even with the choppy waves.
Due up tomorrow:
Strength - Legs/Abs
Cardio - Medium bike 23.98 km, Short run 4.67 km (brick)
T
Strength - Chest/Back
Cardio - Short Swim
Strength - Chest/Back
After yesterday's triathlon, today was a weak workout. Didn't manage 5 sets on all exercises, really felt the burning. Kept weight equal to last week, so still moving the same weight, just not total amount. We'll see how next week's workout go. Almost done phase 1 again!
Cardio - Short Swim, 900 m
Today was a very choppy swim. With correction for the waves, I probably swam more than 900 m. My phone for gpa mapping was not charged, so could not use it. It was a great swim though, did 150 m of front crawl then alternating with 150 m breast stroke. Kept constant paces both ways, even with the choppy waves.
Due up tomorrow:
Strength - Legs/Abs
Cardio - Medium bike 23.98 km, Short run 4.67 km (brick)
T
Sunday, 17 July 2016
Sunday July 17, 2016
The day is here! My second triathlon. The day started off great. Made sure to get solid sleep the past two days, and been tuning in my nutrition. Although I will be running this triathlon fasted, as my IF eating window starts at 1 but the run starts at 1:15. Oh well!
It was a great day for the race and I shaved my old time by about 3 minutes! I just felt better prepared and well oiled for this triathlon.
Swim - 375 m, 8:47.9, 2:20/100m
The swim was choppy and crowded. I ended up swimming majority front crawl to maneovour around people. It felt great passing people in the water with them doing front crawl and I was doing a relaxful breaststroke. I swam faster than the last time and left the water second in my age group.
Transition 1, 1:55
I took my time onto the bike. Trying to catch my breath at the same time as drying my feet. I forgot to lay my socks out so I had to do it bare foot. It felt great though and will probably do it this way again. The wet suit came off flawless.
Bike - 10km, 21:52.7, 27.42 km/hr
The bike was an out and back flat trip. Nothing too spectacular. Ended the bike in second as well. A little windy in your face going out, but picked it up coming back in. Mount and dismount was flawless.
Transition 2, 1:18
Was an easy transition, threw my shoes and cowboy hat on and hit the run hard.
Run - 2.5 km, 14:53.1, 5:57/km
The run really slowed down my time. Was a lot faster than Milton but still had two people in my age group pass me. I kept up with one, hen passed him. But within the last 300m he put the after burners on and took past me. I didn't have the energy. It's after the race I realized if I kept in front (by 13 secs) of him I would've placed 3rd! Again narrowly missing podium.
I would do the Subaru Series again. And plan to look into the Guelph 2 race. Depending on how it fits in with my half marathon training.
T
It was a great day for the race and I shaved my old time by about 3 minutes! I just felt better prepared and well oiled for this triathlon.
Swim - 375 m, 8:47.9, 2:20/100m
The swim was choppy and crowded. I ended up swimming majority front crawl to maneovour around people. It felt great passing people in the water with them doing front crawl and I was doing a relaxful breaststroke. I swam faster than the last time and left the water second in my age group.
Transition 1, 1:55
I took my time onto the bike. Trying to catch my breath at the same time as drying my feet. I forgot to lay my socks out so I had to do it bare foot. It felt great though and will probably do it this way again. The wet suit came off flawless.
Bike - 10km, 21:52.7, 27.42 km/hr
The bike was an out and back flat trip. Nothing too spectacular. Ended the bike in second as well. A little windy in your face going out, but picked it up coming back in. Mount and dismount was flawless.
Transition 2, 1:18
Was an easy transition, threw my shoes and cowboy hat on and hit the run hard.
Run - 2.5 km, 14:53.1, 5:57/km
The run really slowed down my time. Was a lot faster than Milton but still had two people in my age group pass me. I kept up with one, hen passed him. But within the last 300m he put the after burners on and took past me. I didn't have the energy. It's after the race I realized if I kept in front (by 13 secs) of him I would've placed 3rd! Again narrowly missing podium.
I would do the Subaru Series again. And plan to look into the Guelph 2 race. Depending on how it fits in with my half marathon training.
T
Saturday, 16 July 2016
Saturday July 16, 2016
Today has been relaxing. Made sure to get lots of sleep! They say you don't sleep the greatest the night before a race. So I've got my sleep in and now working all evening. I'm glad it's an afternoon race tomorrow, depending on the heat that may kill me. I've been making sure to stay well hydrated to make sure I'm set for the race.
I'm tapered the carbs done a little, as glycogen stores will be well fuelled by now. The try-a-try race is not too difficult of a distance. Thought I'd run it and see if I can improve on my time from the Milton one. So my time to beat is 52 minutes!
This week is peak week for the Kingston long triathlon! This is when the training miles count! At the same time I'm starting a 12 week program to 21.1 km for the half marathon in October !
T
I'm tapered the carbs done a little, as glycogen stores will be well fuelled by now. The try-a-try race is not too difficult of a distance. Thought I'd run it and see if I can improve on my time from the Milton one. So my time to beat is 52 minutes!
This week is peak week for the Kingston long triathlon! This is when the training miles count! At the same time I'm starting a 12 week program to 21.1 km for the half marathon in October !
T
Thursday/Friday July 14/15, 2016
Nothing interesting. Been working which has been keeping me busy and not on schedule. Gearing up for the race on Sunday. Been eating a bit more carbs to make sure glycogen is filled for the race. Niagara here we come! Walked around Canada wonderland the other day for exercise as we went to the water park! It was great in such a hot day.
T
T
Wednesday, 13 July 2016
Wednesday July 13, 2016
Got a fantastic swim workout today. Made it to 1400m, you know you're powerful when you feel yourself sweat in the water! Enjoying the relaxful week, today's the only day off from work. Can't wait until after Saturday, then 2 weeks off! Great time to start the marathon and heavy peak weak training for the long triathlon.
T
Tuesday, 12 July 2016
Tuesday July 12, 2016
Today's leg workout was intense. I could barely walk after the workout. I however did not have time to get my bike workout done between working a double and going to skyrobics. This week really has been a slow week for cardio. Saving my glycogen storage for the triathlon on the weekend.
T
T
Monday, 11 July 2016
Monday July 11, 2016
Today I managed to get my chest and back workout in, as well I got my 600m swim done in open water. Didn't want to push myself too hard.
Later on in the evening I went for a run with a friend and got 7.6 km in before hockey.
T
Later on in the evening I went for a run with a friend and got 7.6 km in before hockey.
T
Sunday, 10 July 2016
Saturday July 9 & Sunday July 10, 2016
I missed my workouts this weekend. Between being up late Friday night, and early Saturday morning to get out to a jamboree for the day. And then Sunday I was in Stratford for a theatre performance of MacBeth!
This week will be low due to the triathlon next Sunday!
T
This week will be low due to the triathlon next Sunday!
T
Friday, 8 July 2016
Friday July 8, 2016
Today's Workouts:
Strength: none
Cardio: Medium swim 1050 m & Short Run 3.38 km
Cardio - Swim, 1050 m
Today I just looked at endurance. So I swam 150m fc, rest 30 seconds, 150 fc, rest 30 secs, 100m br, rest 30 secs, 200 m fc pull, rest 30 secs, the 3x(100m fc, 50m br) continuous. I was definitely sweating and tired after today's swim.
Distance: 1050 m
Time:
Moving Time:
Pace:
Strokes:
SWOLF:
Cardio - Run, 3.38 km
Did not complete as I worked a double shift, and then went out with friends to feel like I have a social life and relax.
Due up tomorrow:
Strength: none
Cardio: Long Run 5.63 km
T
Strength: none
Cardio: Medium swim 1050 m & Short Run 3.38 km
Cardio - Swim, 1050 m
Today I just looked at endurance. So I swam 150m fc, rest 30 seconds, 150 fc, rest 30 secs, 100m br, rest 30 secs, 200 m fc pull, rest 30 secs, the 3x(100m fc, 50m br) continuous. I was definitely sweating and tired after today's swim.
Distance: 1050 m
Time:
Moving Time:
Pace:
Strokes:
SWOLF:
Cardio - Run, 3.38 km
Did not complete as I worked a double shift, and then went out with friends to feel like I have a social life and relax.
Due up tomorrow:
Strength: none
Cardio: Long Run 5.63 km
T
Thursday, 7 July 2016
Thursday July 7, 2016
Today's Workouts:
Strength: Shoulders and Abs
Cardio: Short Bike, 13.2 km
Strength - Shoulders and Abs,
Today's workout consisted of two supersets of two exercises, and the 100 weighted crunches. It flew by, but not without pain. My shoulders are quite weak! But I made progress in the weights used over previous workouts, so they're gaining strength!
Cardio - Bike, 13.2 km
Did not complete as I worked a double shift, and then went out with friends to feel like I have a social life and relax.
Due up tomorrow:
Strength: none
Cardio: Medium swim 1050 m & Short Run 3.38 km
T
Strength: Shoulders and Abs
Cardio: Short Bike, 13.2 km
Strength - Shoulders and Abs,
Today's workout consisted of two supersets of two exercises, and the 100 weighted crunches. It flew by, but not without pain. My shoulders are quite weak! But I made progress in the weights used over previous workouts, so they're gaining strength!
Cardio - Bike, 13.2 km
Did not complete as I worked a double shift, and then went out with friends to feel like I have a social life and relax.
Due up tomorrow:
Strength: none
Cardio: Medium swim 1050 m & Short Run 3.38 km
T
Wednesday, 6 July 2016
Wednesday July 6, 2016
Today's Workouts:
Strength: Arms
Cardio: Medium run 4.51 km & Long swim 1300 m
Strength - Arms,
Arms went well today. My biceps and triceps are definitely burnt out. It was fun trying to swim afterwards, but I did manage to get the swim completed without too much pain.
Cardio - Swim, 1300 m
Had a great afternoon swim today since I had a day off! It felt amazing sleeping in as well. I completed my new front crawl focused workout plan from Swimplan.com. I've been using their services now for the past two years (paid), and have been seriously swimming since January and the workouts have increased my endurance and techniques!
Distance: 1300 m
Time: 39:44
Moving Time: 25:21
Pace: 1:59 / 100 m
Strokes: 11 / 25 m ; 22 / min
SWOLF: 41
Cardio - Run, 4.51 km
I got out this evening for a trail run with some friends. It was nice to run in the trail, as a mental health break. We had a friend tag a long and it was her second night running. So we walked part of the trail (hence not recording pace). There was absolutely no breeze, but it still felt cooler under the canopy. It had some grueling hills on the trails, but was well worth it. We celebrated with nachos, ice cream, and beers after.
Distance: 3.49 km
Time: 30:38
Due up tomorrow:
Strength: Shoulders and Abs
Cardio: Short bike, 13.2 km
T
Strength: Arms
Cardio: Medium run 4.51 km & Long swim 1300 m
Strength - Arms,
Arms went well today. My biceps and triceps are definitely burnt out. It was fun trying to swim afterwards, but I did manage to get the swim completed without too much pain.
Cardio - Swim, 1300 m
Had a great afternoon swim today since I had a day off! It felt amazing sleeping in as well. I completed my new front crawl focused workout plan from Swimplan.com. I've been using their services now for the past two years (paid), and have been seriously swimming since January and the workouts have increased my endurance and techniques!
Distance: 1300 m
Time: 39:44
Moving Time: 25:21
Pace: 1:59 / 100 m
Strokes: 11 / 25 m ; 22 / min
SWOLF: 41
Cardio - Run, 4.51 km
I got out this evening for a trail run with some friends. It was nice to run in the trail, as a mental health break. We had a friend tag a long and it was her second night running. So we walked part of the trail (hence not recording pace). There was absolutely no breeze, but it still felt cooler under the canopy. It had some grueling hills on the trails, but was well worth it. We celebrated with nachos, ice cream, and beers after.
Distance: 3.49 km
Time: 30:38
Due up tomorrow:
Strength: Shoulders and Abs
Cardio: Short bike, 13.2 km
T
Tuesday, 5 July 2016
Tuesday July 5, 2016
Today's Workouts:
Strength: Legs and Abs
Cardio: Medium Bike, 17.54 km
Strength - Legs and Abs,
I forgot how to walk after leg day today! The super-setting kills my body. Not used to this level of effort. Due to my calf injury, I could not complete the last 2 sets of the last super-set (barbell lunge and standing calf raises). Leg day was great though! Squatted 135lbs and pressed 303 lbs (5x12). Definitely going to make some serious strength gains, which should translate into faster and better performance in cardio.
So far I do not believe there has been any loss in performance in the gym due to IF. I've heard contradicting opinions on fasted workouts, but seems to work for me. Plus, I'm not bodybuilding anymore, just functional strength for triathlon and Ironman training.
Cardio - Bike, 17.54 km
Enjoyed a beautiful, hot bike around town today/ I used the Map My Ride Route Genius again today, and went on a trip that took me into the neighbouring town and back home. It was a little busy on the roads as it was near the end of the work day, but I survived!
Distance: 19.46 km
Time: 51:10
Speed: 22.8 km/hr
Fastest: 44.9 km/hr
Due up tomorrow:
Strength: Arms
Cardio: Medium run 4.51 km & Long swim 1300 m
T
Strength: Legs and Abs
Cardio: Medium Bike, 17.54 km
Strength - Legs and Abs,
I forgot how to walk after leg day today! The super-setting kills my body. Not used to this level of effort. Due to my calf injury, I could not complete the last 2 sets of the last super-set (barbell lunge and standing calf raises). Leg day was great though! Squatted 135lbs and pressed 303 lbs (5x12). Definitely going to make some serious strength gains, which should translate into faster and better performance in cardio.
So far I do not believe there has been any loss in performance in the gym due to IF. I've heard contradicting opinions on fasted workouts, but seems to work for me. Plus, I'm not bodybuilding anymore, just functional strength for triathlon and Ironman training.
Cardio - Bike, 17.54 km
Enjoyed a beautiful, hot bike around town today/ I used the Map My Ride Route Genius again today, and went on a trip that took me into the neighbouring town and back home. It was a little busy on the roads as it was near the end of the work day, but I survived!
Distance: 19.46 km
Time: 51:10
Speed: 22.8 km/hr
Fastest: 44.9 km/hr
Due up tomorrow:
Strength: Arms
Cardio: Medium run 4.51 km & Long swim 1300 m
T
Monday, 4 July 2016
Monday July 4, 2016
Today's Workout:
Managed to get a great open water swim in today before having dinner at my sister's house. As it is her birthday. The wetsuit is to die for in 62F water. The air temperature was hot, so the water was refreshing. I swam fc one length of the buoy line, and then br back. X3. On the last lap, I had a huge charliehorse/cramp in my right calf, and had to finish it one legged. Who knows how leg day will turn out tomorrow.
Distance: 900m
Total time: 22:35
Moving time: 18:34
Cardio: Medium bike, 18 km
T
Cardio: Short Swim 850 m
Strength: Chest & Back
Strength: Chest & Back
I made it to the gym bright and early this morning at 5:30 am. Had to make sure to fit the workout in before starting work. I started following this program a year ago, and completed the 5 months progress, and thought I'd follow it again and see some strength gains. THis program really helped to shape my lifestyle to what it is now.
I also decided since it's the summer, I'm going to go back to intermittent fasting. My eating window will be 8 hours, between 12:00 and 20:00. This way I can still enjoy eating dinner with my family. So fasted workouts are going to be a bit of a struggle maybe.
Today's workout went great. I forgot how much supersets kill you. I went in lifting heavy and kept it up. I made sure to push the same amount of weight I was pushing for 11 reps during the Shortcut to Size program. By the 4th and 5th set my muscles were just screaming. Look forward to my open water swim later in the day, since work interrupts my workouts!
Swim: 850 m
Managed to get a great open water swim in today before having dinner at my sister's house. As it is her birthday. The wetsuit is to die for in 62F water. The air temperature was hot, so the water was refreshing. I swam fc one length of the buoy line, and then br back. X3. On the last lap, I had a huge charliehorse/cramp in my right calf, and had to finish it one legged. Who knows how leg day will turn out tomorrow.
Distance: 900m
Total time: 22:35
Moving time: 18:34
Due up tomorrow:
Strength: Legs and AbsCardio: Medium bike, 18 km
T
Sunday, 3 July 2016
Sunday July 3, 2016
Today's Workout:
Long bike
Friday marked the end of the Jim Stoppani's Shortcut to Size program. So I have been looking for a new strength program to follow beginning Monday. I have decided I'm going to go back to the program that I used when I started my transformation 1 year ago! I'm going to be following the 16 week Cory Gregory's Get Swole program once again. I changed my lifestyle and transformed my body using this 4 month program last year, and it kicked off this fitness lifestyle. So why not go back to it and see how it goes with strength gains the second time around!
Bike: 21.89 km
I cut my ride short. Just decided to get out on the bike and ride to a nearby marsh land and back before going out with friends for coffee. It was a beautiful evening ride with cool breezes under the tree canopy.
Distance: 6.78 km
Time: 18:55
Pace: 24.2 km/hr
Fastest: 46.6 km/hr
Due up tomorrow:
Short swim, 850m
T
Long bike
Friday marked the end of the Jim Stoppani's Shortcut to Size program. So I have been looking for a new strength program to follow beginning Monday. I have decided I'm going to go back to the program that I used when I started my transformation 1 year ago! I'm going to be following the 16 week Cory Gregory's Get Swole program once again. I changed my lifestyle and transformed my body using this 4 month program last year, and it kicked off this fitness lifestyle. So why not go back to it and see how it goes with strength gains the second time around!
Bike: 21.89 km
I cut my ride short. Just decided to get out on the bike and ride to a nearby marsh land and back before going out with friends for coffee. It was a beautiful evening ride with cool breezes under the tree canopy.
Distance: 6.78 km
Time: 18:55
Pace: 24.2 km/hr
Fastest: 46.6 km/hr
Due up tomorrow:
Short swim, 850m
T
Saturday, 2 July 2016
Saturday July 2, 2016
Today's Workout:
Long Run
Today I did not complete a workout. Between working all day, and then immediately going to my niece's 1st birthday!! I did not have time to fit in a run. Good thing it's recovery week and missed just a short run. I am thinking of maybe doing a brick tomorrow after the long ride. We'll see tomorrow after working all day.
Due up tomorrow:
Long Ride
Long Run
Today I did not complete a workout. Between working all day, and then immediately going to my niece's 1st birthday!! I did not have time to fit in a run. Good thing it's recovery week and missed just a short run. I am thinking of maybe doing a brick tomorrow after the long ride. We'll see tomorrow after working all day.
Due up tomorrow:
Long Ride
Friday, 1 July 2016
Friday July 1, 2016
Today's Workout:
Medium Swim
Swim: 700m
So I managed to get to the gym before it closed early today. For those not in Canada, today is a holiday, for Canada Day! It's similar to Independence Day. So after working I had to rush over to the gym and get in my swim! I wanted to do it before work, but the gym was not open before my shift. Anyways, good lap swim today, need to continually work on endurance. I did 7x100 fc for a continuous faster pace. I reached it sometimes.
Distance: 700m
Total Time: 22:10
Moving Time: 14:05
Pace: 2:01 / 100m
Fastest: 1:37 / 100m
Strokes: 13/25m ; 25/min
SWOLF: 43
I also met two other triathletes in the pool today. They recognized my swim cap and we had a chat. I'll be seeing them in Kingston!
Due up tomorrow:
Long Run
Medium Swim
Swim: 700m
So I managed to get to the gym before it closed early today. For those not in Canada, today is a holiday, for Canada Day! It's similar to Independence Day. So after working I had to rush over to the gym and get in my swim! I wanted to do it before work, but the gym was not open before my shift. Anyways, good lap swim today, need to continually work on endurance. I did 7x100 fc for a continuous faster pace. I reached it sometimes.
Distance: 700m
Total Time: 22:10
Moving Time: 14:05
Pace: 2:01 / 100m
Fastest: 1:37 / 100m
Strokes: 13/25m ; 25/min
SWOLF: 43
I also met two other triathletes in the pool today. They recognized my swim cap and we had a chat. I'll be seeing them in Kingston!
Due up tomorrow:
Long Run
Thursday, 30 June 2016
Thursday June 30, 2016
Today's Workout:
Medium Bike
I decided that I would get my bike rides in today by commuting to work and back. I worked a split shift, so I wouldn't normally have time to fit a bike ride in, but riding to and from work twice in a day should be beneficial and get the workout in. I live fairly close to work, so not a lot of mileage, but that's what the long ride on Sunday is for!
Total Distance: 17.15 km
Total Time: 48:09
Speed: 21.4 km/hr
Fastest: 40.9 km/hr
Due up tomorrow:
Medium swim
Medium Bike
I decided that I would get my bike rides in today by commuting to work and back. I worked a split shift, so I wouldn't normally have time to fit a bike ride in, but riding to and from work twice in a day should be beneficial and get the workout in. I live fairly close to work, so not a lot of mileage, but that's what the long ride on Sunday is for!
Total Distance: 17.15 km
Total Time: 48:09
Speed: 21.4 km/hr
Fastest: 40.9 km/hr
Due up tomorrow:
Medium swim
Wednesday, 29 June 2016
Wednesday June 29, 2016
Today's Workout:
Long Swim & Medium Run
Swim: 850m
I got a great workout done in the pool today. It's a recovery week, but I did more than required. I followed my front crawl build routine to try and help strengthen my front crawl and pick up some speed hopefully. I need to increase speed in all disciplines.
Distance: 1100m
Time: 31:12
Moving Time: 20:55
Pace: 1:54/100m
Strokes: 11/length ; 22/min
Fastest: 1:13/100m
SWOLF: 39
Run: 2.74km
I did not complete a run. Between working and babysitting and visiting a friend before he leaves for Thailand on Sunday, just had no time.
Bike: 0km
So I met up with a friend to go for a bike ride and just hang out prior him leaving to Thailand on Sunday for the next 3 months. We rode the Tom Taylor Trail from East Gwillembury to Newmarket. It was getting late so we did not complete the entire path, but got 9 Km south of where we parked.
Distance: 18.65 KM
Time: 71:39
Speed: 15.6 km/hr
Fastest: 34.5 km/hr
Not bad for a leisure ride in the evening!
Due up tomorrow:
Short bike
T
Long Swim & Medium Run
Swim: 850m
I got a great workout done in the pool today. It's a recovery week, but I did more than required. I followed my front crawl build routine to try and help strengthen my front crawl and pick up some speed hopefully. I need to increase speed in all disciplines.
Distance: 1100m
Time: 31:12
Moving Time: 20:55
Pace: 1:54/100m
Strokes: 11/length ; 22/min
Fastest: 1:13/100m
SWOLF: 39
Run: 2.74km
I did not complete a run. Between working and babysitting and visiting a friend before he leaves for Thailand on Sunday, just had no time.
Bike: 0km
So I met up with a friend to go for a bike ride and just hang out prior him leaving to Thailand on Sunday for the next 3 months. We rode the Tom Taylor Trail from East Gwillembury to Newmarket. It was getting late so we did not complete the entire path, but got 9 Km south of where we parked.
Distance: 18.65 KM
Time: 71:39
Speed: 15.6 km/hr
Fastest: 34.5 km/hr
Not bad for a leisure ride in the evening!
Due up tomorrow:
Short bike
T
Tuesday, 28 June 2016
Tuesday June 28, 2016
Today's Workout:
Short bike
I did not complete my bike ride today. Had too much to get done. But I did make it to hockey today which was a bonus! Although we did not win.
Due up tomorrow:
Long swim, & medium run
Short bike
I did not complete my bike ride today. Had too much to get done. But I did make it to hockey today which was a bonus! Although we did not win.
Due up tomorrow:
Long swim, & medium run
Monday, 27 June 2016
Monday June 27, 2016
Today's workout:
Short swim
Swim: 600m
Completed a wonderful open water swim this morning. It was extremely foggy though, and when I got out, you could not see the buoy line I was swimming, which was only about 50m off shore.
Distance: 600m
Time: 14:23
Run: 6.01 km
I also got a great evening run in with a friend. Went along the waterfront and witnessed an amazing sunset. Always a beautiful sunset over the harbour there.
Distance: 6.01km
Time: 34:37
Pace: 5:45
Fastest: 4:09
Due up tomorrow:
Brick Work
Sunday, 26 June 2016
Sunday June 26, 2016
Today's workout:
Long bike
Well due to travelling and work, I did not complete the long bike. Hopefully this does not impair my training, but it also kicks off a recovery week of smaller distances, so I can increase other distances to make up for it.
Due up tomorrow:
Short swim
Long bike
Well due to travelling and work, I did not complete the long bike. Hopefully this does not impair my training, but it also kicks off a recovery week of smaller distances, so I can increase other distances to make up for it.
Due up tomorrow:
Short swim
Saturday, 25 June 2016
Saturday June 25, 2016
Today's Workout:
Long Run,
Run: 10.01 km
Well this morning I completed a beautiful run along the Kingston Waterfront. I got up early to get the run completed before the wedding. And that was a little tough after being out until 3:00am with the bride and groom making sure they have a great night before their wedding. Anyways, I wanted to run most of the route of the K Town triathlon, and then I just kept going because I felt great!
Distance: 10.01km
Time: 61:16
Pace: 6:07
Fastest: 2:34
Due up tomorrow:
Long bike
Long Run,
Run: 10.01 km
Well this morning I completed a beautiful run along the Kingston Waterfront. I got up early to get the run completed before the wedding. And that was a little tough after being out until 3:00am with the bride and groom making sure they have a great night before their wedding. Anyways, I wanted to run most of the route of the K Town triathlon, and then I just kept going because I felt great!
Distance: 10.01km
Time: 61:16
Pace: 6:07
Fastest: 2:34
Due up tomorrow:
Long bike
Friday, 24 June 2016
Friday June 24, 2016
Today's Workout:
Short run, medium swim.
Swim: 1050m
Completed a lap swim this morning. Focused on draw stroke and lengths. did 6 x (100 m fc, 1 min rest, 50 m fc, 30 sec rest) + 1 x (100 m br, 1 min rest, 50 m br, 30 sec rest). Also an accomplishment, yesterday during my calves workout, I managed to max out the calf press at 365 lbs for 4 x 9! They're growing so well!
Distance: 1050 m
Time: 33:27
Moving Time: 23:24
Strokes: 13/25m; 24/min
Pace: 2:14 min/100 m
Due up tomorrow:
Long run,
T
Short run, medium swim.
Swim: 1050m
Completed a lap swim this morning. Focused on draw stroke and lengths. did 6 x (100 m fc, 1 min rest, 50 m fc, 30 sec rest) + 1 x (100 m br, 1 min rest, 50 m br, 30 sec rest). Also an accomplishment, yesterday during my calves workout, I managed to max out the calf press at 365 lbs for 4 x 9! They're growing so well!
Distance: 1050 m
Time: 33:27
Moving Time: 23:24
Strokes: 13/25m; 24/min
Pace: 2:14 min/100 m
Due up tomorrow:
Long run,
T
Thursday, 23 June 2016
Thursday June 23, 2016
Today's Workout:
Short bike
Bike: 13.22 km
Had a great bicycle to the marsh near my house and back. Love the scenic views as I ride. Made sure to focus on higher cadence to try and stay above 85 rpm. Managed to have an average of 89 rpm. I find bicycling at this higher cadence weird, and as if I'm not doing any work. But I kept a good average speed, and my legs felt better at the end. So who knows!
Distance: 13.22 km
Time: 33:50 min
Speed: 23.5 km/hr
Fastest: 46.5 km/hr
Run: 5.04 km
I got dragged out to go for a run this evening as well with a friend, and since I'll be travelling Friday for a wedding, thought I'd get a run in before hand, and then get my Saturday run in on Saturday in a new town (lets find scenic routes!). Once again we ran the waterfront because it's just so scenic and peaceful.
Distance: 5.04 km
Time: 29:48
Pace: 5:55 min/km
Fastest: 4:22 km/hr
Due up tomorrow:
Medium swim, 1050m, and short run, 3.22km (already completed)
T
Short bike
Bike: 13.22 km
Had a great bicycle to the marsh near my house and back. Love the scenic views as I ride. Made sure to focus on higher cadence to try and stay above 85 rpm. Managed to have an average of 89 rpm. I find bicycling at this higher cadence weird, and as if I'm not doing any work. But I kept a good average speed, and my legs felt better at the end. So who knows!
Distance: 13.22 km
Time: 33:50 min
Speed: 23.5 km/hr
Fastest: 46.5 km/hr
Run: 5.04 km
I got dragged out to go for a run this evening as well with a friend, and since I'll be travelling Friday for a wedding, thought I'd get a run in before hand, and then get my Saturday run in on Saturday in a new town (lets find scenic routes!). Once again we ran the waterfront because it's just so scenic and peaceful.
Distance: 5.04 km
Time: 29:48
Pace: 5:55 min/km
Fastest: 4:22 km/hr
Due up tomorrow:
Medium swim, 1050m, and short run, 3.22km (already completed)
T
Wednesday, 22 June 2016
Wednesday June 22, 2016
Today's Workouts:
Long swim, medium run
Swim: 1350m
Had a lovely swim this morning. I followed my front crawl main workout set, and added some kicking drills it to complete 1350 total distance. It was a great lap swim?
Time: 33:27
Moving Time: 23:24
Strokes: 13/25m; 24/min
SWOLF: 46
Pace: 2:14 min/100m
Run: 6.25km
Had a pleasant evening run along the waterfront with a friend. Decided to go the full distance to a pier and back, ignoring the distance 'prescribed' in the training plan. The views along the waterfront are outstanding in the evening. Always an amazing sunset.
Distance: 6.25km
Time: 36:37
Pace: 5:52 min/km
Fastest: 3:33 min/km
Due up tomorrow:
Short bike, 12.55km
T
Long swim, medium run
Swim: 1350m
Had a lovely swim this morning. I followed my front crawl main workout set, and added some kicking drills it to complete 1350 total distance. It was a great lap swim?
Time: 33:27
Moving Time: 23:24
Strokes: 13/25m; 24/min
SWOLF: 46
Pace: 2:14 min/100m
Run: 6.25km
Had a pleasant evening run along the waterfront with a friend. Decided to go the full distance to a pier and back, ignoring the distance 'prescribed' in the training plan. The views along the waterfront are outstanding in the evening. Always an amazing sunset.
Distance: 6.25km
Time: 36:37
Pace: 5:52 min/km
Fastest: 3:33 min/km
Due up tomorrow:
Short bike, 12.55km
T
Tuesday, 21 June 2016
Tuesday June 21, 2016
Today's workout:
Medium bike
I was up really early today as I had to get my gym workout completed before work. I also worked a double split shift, so never got my bike completed. I came home, and had an hour nap, to recharge me for the rest of the day. Managed to get out yo hockey this evening, burned 600 calories, and celebrated with a beer! All in all, a good day.
Due up tomorrow:
Medium run, long swim
T
Medium bike
I was up really early today as I had to get my gym workout completed before work. I also worked a double split shift, so never got my bike completed. I came home, and had an hour nap, to recharge me for the rest of the day. Managed to get out yo hockey this evening, burned 600 calories, and celebrated with a beer! All in all, a good day.
Due up tomorrow:
Medium run, long swim
T
Monday, 20 June 2016
Monday June 20, 2016
Today's workout:
Short Swim
Swim: 850m
Well today is Monday, and that means to kick butt this week and keep on schedule. Have to rein in my diet back to proper macros as well. Been splurging the past week, and have another wedding coming up this weekend, so I'll have to watch myself again.
Today's swim felt great! Managed to get into open water this morning after my Chest/Tris/Calves workout at the gym, and had everything finished by 9:30! That includes a shower and 15 minutes in the sauna. It was an early and productive day. I GPS'd 950m in 4 laps, now that the beach has buoys out in the water, and due to my poor straight swimming skills, associated with some waves and current, I managed to swim 1150m! That means each lap of ~250m was off by ~50m. I consider that a win-win workout! See the GPS file attached with the beautiful beach view this morning!
Distance: 1150m
Time: 29:00
Pace: 2:31/100m
Short Swim
Swim: 850m
Well today is Monday, and that means to kick butt this week and keep on schedule. Have to rein in my diet back to proper macros as well. Been splurging the past week, and have another wedding coming up this weekend, so I'll have to watch myself again.
Today's swim felt great! Managed to get into open water this morning after my Chest/Tris/Calves workout at the gym, and had everything finished by 9:30! That includes a shower and 15 minutes in the sauna. It was an early and productive day. I GPS'd 950m in 4 laps, now that the beach has buoys out in the water, and due to my poor straight swimming skills, associated with some waves and current, I managed to swim 1150m! That means each lap of ~250m was off by ~50m. I consider that a win-win workout! See the GPS file attached with the beautiful beach view this morning!
Distance: 1150m
Time: 29:00
Pace: 2:31/100m
Due up tomorrow:
Medium bike, 16.74km
T
Sunday, 19 June 2016
Sunday June 19, 2016
Today's workout:
Long bike
Bike: 20.92km
Today is Father's Day, and I was stuck working days, and my father worked afternoons. So I didn't even get to see him. I planned on not getting today's workout done, and then I was bored after work and thought, why not get an hour bike done in the extreme heat wave.
Well, I barely felt the heat. The wind in my face felt great! It was a beautiful sunny day to get out for a bike ride. I decided, since it was a long ride, to ride out to my old loop and see how it's changed with construction. Well, it's only half there now. Managed to have open roads on the way back. And was travelling faster than the raffia on the highway. What a great ride!
Distance: 25.61km
Time: 1:04:45
Speed: 23.7 km/hr
Fastest speed: 45.2 km/hr
Due up tomorrow:
Short swim
T
Long bike
Bike: 20.92km
Today is Father's Day, and I was stuck working days, and my father worked afternoons. So I didn't even get to see him. I planned on not getting today's workout done, and then I was bored after work and thought, why not get an hour bike done in the extreme heat wave.
Well, I barely felt the heat. The wind in my face felt great! It was a beautiful sunny day to get out for a bike ride. I decided, since it was a long ride, to ride out to my old loop and see how it's changed with construction. Well, it's only half there now. Managed to have open roads on the way back. And was travelling faster than the raffia on the highway. What a great ride!
Distance: 25.61km
Time: 1:04:45
Speed: 23.7 km/hr
Fastest speed: 45.2 km/hr
Due up tomorrow:
Short swim
T
Saturday, 18 June 2016
Saturday June 18, 2016
Today's Workout:
Long Run
Due to working and my goddaughter's 1st birthday, I reluctantly could not complete my workout today.
Monday the proper schedule and diet begins again. This past week has been horrible!
T
Friday, 17 June 2016
Friday June 17, 2016
Todays workout:
medium swim and short run
Once again with work meetings and other stuff going on, I did not get my swim workout completed today. I did however manage an evening run, and I went long as I haven't done much exercise all week. Monday I'll definitely be back on schedule.
Run: 8.12 km
Distance: 8.12 km
Time: 52:32
Pace: 6:28 min/km
Fastest pace: 3:25 min/km
Due up tomorrow:
long run
T
medium swim and short run
Once again with work meetings and other stuff going on, I did not get my swim workout completed today. I did however manage an evening run, and I went long as I haven't done much exercise all week. Monday I'll definitely be back on schedule.
Run: 8.12 km
Distance: 8.12 km
Time: 52:32
Pace: 6:28 min/km
Fastest pace: 3:25 min/km
Due up tomorrow:
long run
T
Thursday, 16 June 2016
Thursday June 16, 2016
Today's workout:
Short bike
Today I slept in due to a friend's bachelor party the night before. I had golfing plans so I did not get my workout in today. But whoever lost the hole, had to do 5 pushups, so we made some strength fun into the golfing fun as well. 18 holes went by way too fast!
Due up tomorrow:
medium swim & short run
T
Short bike
Today I slept in due to a friend's bachelor party the night before. I had golfing plans so I did not get my workout in today. But whoever lost the hole, had to do 5 pushups, so we made some strength fun into the golfing fun as well. 18 holes went by way too fast!
Due up tomorrow:
medium swim & short run
T
Wednesday, 15 June 2016
Wednesday June 15, 2016
Today's workout
Medium run and long swim
Swim: 1250m
I managed to get a great lap swim in this morning before donating blood. The workout consisted of 8x(100m fc, 50m br) + 50m br to total 1250m.
Distance: 1250m (50 laps)
Time: 33:40
Moving Time: 30:03
Pace: 2:21 min/100m
Stroke: 14 strokes/25m; 24 strokes/min
SWOLF: 49
Run: 2.58km
The run was not as long. Should've been double the length. After donating blood, it was difficult to keep going, so I cut it short.
Distance: 2.58km
Time: 15:33
Pace: 6:01 min/km
Fastest pace: 4:06 min/km
Due up tomorrow:
short bike
T
Medium run and long swim
Swim: 1250m
I managed to get a great lap swim in this morning before donating blood. The workout consisted of 8x(100m fc, 50m br) + 50m br to total 1250m.
Distance: 1250m (50 laps)
Time: 33:40
Moving Time: 30:03
Pace: 2:21 min/100m
Stroke: 14 strokes/25m; 24 strokes/min
SWOLF: 49
Run: 2.58km
The run was not as long. Should've been double the length. After donating blood, it was difficult to keep going, so I cut it short.
Distance: 2.58km
Time: 15:33
Pace: 6:01 min/km
Fastest pace: 4:06 min/km
Due up tomorrow:
short bike
T
Tuesday, 14 June 2016
Tuesday June 14, 2016
Today's Workout:
Medium bike
Today I completed a great 7.63km hike in a local conservation area. I also burnt more calories off at skyrobics. I did not get to my bike ride today as I got called into work. It was unfortunate.
Due up tomorrow:
medium run, long swim
T
Medium bike
Today I completed a great 7.63km hike in a local conservation area. I also burnt more calories off at skyrobics. I did not get to my bike ride today as I got called into work. It was unfortunate.
Due up tomorrow:
medium run, long swim
T
Monday, 13 June 2016
Monday June 13, 2016
Today's Workout
Short Swim
Swim: 800m
I was thinking of doing an open water swim, but instead thought I'd work on some speed and lap timing. I went to the pool and completed a great workout.
2x(100m fc, 50m fc), 2x(25m dolphin kick, 25m br, 25m bc, 25m flutter kick), 2x(100m fc, 50m fc)
Time: 27:27
Distance: 800m
Moving Time: 18:28
Pace: 2:11 min/100m
Strokes: 13 strokes/25m; 23 strokes/min
SWOLF: 45
Bike: 18.89km
So I had time to fit the long bike that was missed yesterday into today. I may dread it tomorrow with the medium bike, but it was joyful. My Bluetooth headphones died out half way into the bike, so really enjoyed the scenery and sounds. The bike through a local provincial park, and wetlands was peaceful, I never stopped to take a photo though.
Time: 48:35
Distance: 19.54km
Speed: 24.1 km/hr
Fastest Speed: 45.8 km/hr
Run
I also decided to go on an evening run with a friend. It turned out to be beautiful out and just a gorgeous night.
Time: 36:57
Distance: 5.44 km
Pace: 6:47 min/km
Fastest pace: 5:24 min/km
Due up tomorrow:
Medium bike, 15.13km
T
Short Swim
Swim: 800m
I was thinking of doing an open water swim, but instead thought I'd work on some speed and lap timing. I went to the pool and completed a great workout.
2x(100m fc, 50m fc), 2x(25m dolphin kick, 25m br, 25m bc, 25m flutter kick), 2x(100m fc, 50m fc)
Time: 27:27
Distance: 800m
Moving Time: 18:28
Pace: 2:11 min/100m
Strokes: 13 strokes/25m; 23 strokes/min
SWOLF: 45
Bike: 18.89km
So I had time to fit the long bike that was missed yesterday into today. I may dread it tomorrow with the medium bike, but it was joyful. My Bluetooth headphones died out half way into the bike, so really enjoyed the scenery and sounds. The bike through a local provincial park, and wetlands was peaceful, I never stopped to take a photo though.
Time: 48:35
Distance: 19.54km
Speed: 24.1 km/hr
Fastest Speed: 45.8 km/hr
Run
I also decided to go on an evening run with a friend. It turned out to be beautiful out and just a gorgeous night.
Time: 36:57
Distance: 5.44 km
Pace: 6:47 min/km
Fastest pace: 5:24 min/km
Due up tomorrow:
Medium bike, 15.13km
T
Sunday, 12 June 2016
Sunday June 12, 2016
Today's Workout
Long bike
I was supposed to get in a long bike ride this morning of about 19km, but due to the festivities of last evening (best friends wedding) I have been currently nursing a headache, and have to work evenings. So I am planning on pushing the bike ride to tomorrow at some point throughout the day.
Due up tomorrow:
Short swim, 800m
Long bike
I was supposed to get in a long bike ride this morning of about 19km, but due to the festivities of last evening (best friends wedding) I have been currently nursing a headache, and have to work evenings. So I am planning on pushing the bike ride to tomorrow at some point throughout the day.
Due up tomorrow:
Short swim, 800m
A picture from Saturday night
Saturday, 11 June 2016
Saturday June 11, 2016
Today's workout:
Long run
Run: 2.9 km
I have two best friends wedding today! So excited!! Decided to get this workout done early. It was a nice, cool, sunny morning and I decided just to run around the block, since I did a long run last evening. My focus was for a 5:30 pace, so used the mapmyrun pace coach. I used tones instead of voices and it was very confusing. I know for next time!
Time: 11:23
Pace: 5:26 min/km
Distance: 2.08 km
Fastest pace: 3:31 min/km
Hoping to be up early tomorrow to complete the long bike ride before working evenings!
Due up tomorrow:
Long bike, 18.83 km
T
Long run
Run: 2.9 km
I have two best friends wedding today! So excited!! Decided to get this workout done early. It was a nice, cool, sunny morning and I decided just to run around the block, since I did a long run last evening. My focus was for a 5:30 pace, so used the mapmyrun pace coach. I used tones instead of voices and it was very confusing. I know for next time!
Time: 11:23
Pace: 5:26 min/km
Distance: 2.08 km
Fastest pace: 3:31 min/km
Hoping to be up early tomorrow to complete the long bike ride before working evenings!
Due up tomorrow:
Long bike, 18.83 km
T
Friday, 10 June 2016
Friday June 10, 2016
Today's workout:
Medium swim, short run
Swim: 650m
Great endurance swim this morning. Ankle was a little sore during my leg day gym workout and flutter kicking in the pool. Going to push through and complete the run later this evening.
Total distance: 650m
Time: 15:18
Moving time: 15:18
Pace: 2:21 min/100m
Strokes: 14 strokes/25m, 23 strokes/min
SWOLF: 49
Run: 1.77 km
Saved the run workout to join a friend along the waterfront. Did triple the length, oh well. It was a beautiful, cool evening run to a pier and back. I'll post the gps track, too bad I never stopped to take a picture. We did walk for about a kilometre just chatting.
Time: 51:09
Pace: 8:06 min/km
Distance: 6.31 km
Fastest pace: 4:09 min/km
Due up tomorrow:
Long run, 2.9km
T
Medium swim, short run
Swim: 650m
Great endurance swim this morning. Ankle was a little sore during my leg day gym workout and flutter kicking in the pool. Going to push through and complete the run later this evening.
Total distance: 650m
Time: 15:18
Moving time: 15:18
Pace: 2:21 min/100m
Strokes: 14 strokes/25m, 23 strokes/min
SWOLF: 49
Run: 1.77 km
Saved the run workout to join a friend along the waterfront. Did triple the length, oh well. It was a beautiful, cool evening run to a pier and back. I'll post the gps track, too bad I never stopped to take a picture. We did walk for about a kilometre just chatting.
Time: 51:09
Pace: 8:06 min/km
Distance: 6.31 km
Fastest pace: 4:09 min/km
Due up tomorrow:
Long run, 2.9km
T
Thursday, 9 June 2016
Thursday June 9, 2016
Today's workout:
Short bike
Bike: 6.76 km
Had a windy morning bike today around a new neighbourhood. So nice to explore from my house new neighbourhoods on the bike. When the workouts get longer, I'll definitely be able to reach more new neighbourhoods as well!
Time: 18:14
Speed: 23.1 km/hr
Distance: 7.02 km
Fastest speed: 42.2 km/hr
Skyrobics:
Normal Thursday evening tradition with Skyrobics. Thus week I burned 750 calories! Less of a gruelling workout from Tuesday. Ended up rolling my ankle, hopefully I can still run tomorrow!
Due up tomorrow:
Medium swim, 650m & short run, 1.77 km
T
Short bike
Bike: 6.76 km
Had a windy morning bike today around a new neighbourhood. So nice to explore from my house new neighbourhoods on the bike. When the workouts get longer, I'll definitely be able to reach more new neighbourhoods as well!
Time: 18:14
Speed: 23.1 km/hr
Distance: 7.02 km
Fastest speed: 42.2 km/hr
Skyrobics:
Normal Thursday evening tradition with Skyrobics. Thus week I burned 750 calories! Less of a gruelling workout from Tuesday. Ended up rolling my ankle, hopefully I can still run tomorrow!
Due up tomorrow:
Medium swim, 650m & short run, 1.77 km
T
Wednesday, 8 June 2016
Wednesday June 8, 2016
Today's workouts:
Medium run and long swim
Swim: 800m
Swim went well today. Its recovery week, so shorter distance. I decided to do my swim workout to help focus on developing my front crawl better. The workout consisted of:
100m fc, 100m br, 4x25m br 3 kicks 1 breath, 2x25m fc, 4x25m br 2 kicks 1 breath, 4x50m fc with paddles, 2x200m fc with fins, 50m br.
100m fc, 100m br, 4x25m br 3 kicks 1 breath, 2x25m fc, 4x25m br 2 kicks 1 breath, 4x50m fc with paddles, 2x200m fc with fins, 50m br.
Total distance: 1100m (44 laps)
Time: 34:01
Moving Time: 21:19
Pace: 2:00 min/100m
Strokes: 11 strokes/25m ; 21 strokes/min
SWOLF: 40
Run: 2.41 km
Went for an early morning run before the swim this week. Just around my neighbourhood. Made for a great pace, just consistent endurance. Will work on pace on Saturday.
Time: 15:33
Pace: 6:01 min/km
Distance: 2.58 km
Fastest pace: 4:06 min/km
Due up tomorrow:
Short bike, 6.76 km
T
Time: 34:01
Moving Time: 21:19
Pace: 2:00 min/100m
Strokes: 11 strokes/25m ; 21 strokes/min
SWOLF: 40
Run: 2.41 km
Went for an early morning run before the swim this week. Just around my neighbourhood. Made for a great pace, just consistent endurance. Will work on pace on Saturday.
Time: 15:33
Pace: 6:01 min/km
Distance: 2.58 km
Fastest pace: 4:06 min/km
Due up tomorrow:
Short bike, 6.76 km
T
Tuesday, 7 June 2016
Tuesday June 7, 2016
Today's workouts:
Medium bike
Bike: 9.01km
Had another nice neighbourhood ride generated from the route genius. It generated an almost 10km route, but I thought why not add a little. Nothing scenic to photograph today, so no photos from my ride :(.
Time: 24:27
Speed: 24.3 km/hr
Distance: 9.91 km
Fastest pace: 40.1 km/hr
I also attended skyrobics tonight to burn 840 additional calories. It was a killer workout this evening. Because it was just us regular attendees, the instructor made sure to make it hard and really make us sweat. Great fun!
Due up tomorrow:
Medium run, 2.41km & long swim, 800m
T
Speed: 24.3 km/hr
Distance: 9.91 km
Fastest pace: 40.1 km/hr
I also attended skyrobics tonight to burn 840 additional calories. It was a killer workout this evening. Because it was just us regular attendees, the instructor made sure to make it hard and really make us sweat. Great fun!
Due up tomorrow:
Medium run, 2.41km & long swim, 800m
T
Monday, 6 June 2016
Monday June 6, 2016
Back to the grind! On to the next race.
Today's workout:
Short swim
Swim: 500m
It's a recovery week, which will be nice after the race. My workout consisted of :
100m fc, 2x(25m dolphin kick, 25m br, 25m bc, 25m flutter kick) 3x50m fc & 50m br
Time: 19:08; Moving: 11:16
Pace: 1:58 min/100m
Strokes: 12 strokes/25m; 23 strokes/min
SWOLF: 40
Due up tomorrow:
Medium bike, 9.01km
Sunday, 5 June 2016
Friday, Saturday, & Sunday June 3/4/5, 2016
Due to the Triathlon on Sunday, it's been a relaxful weekend.
Friday - worked all day, no training.
Saturday - wine tour in Niagara with some good friends. Lots of walking, but no training.
Sunday June 5
The day is here! My first triathlon. The day started off horribly. I only had 3.5 hours sleep, because of traffic and weather getting home from Niagara the night before. The morning was hectic, trying to make sure my bike tire pressure was filled and everything was packed on the car.
It was an easy drive out to Milton, and arrived an hour before race time. Which was plenty of time to park, check in and get ready. For breakfast I had a protein shake, didn't want to eat anything big before the race. I also did not do any warm up. It's a short race, so I figured no need to try and get lubed up. I did however do some stretching.
Swim - 375 m, 9:16.3, 2:28/100m
The swim was horrible! I felt that I was claustrophobic, I could not get breathing under control. I could not gain my breath the entire swim. I did breaststroke majority of the swim just to attempt to catch my breath. Did not work. But I kept pace with the pack and could sight the course easily. I exited the water 3rd in my category.
Transition 1, 2:45
I took my time onto the bike. Trying to catch my breath at the same time as drying my feet and putting on socks. I wasn't worried about timing, just completing the course. Unracking the bike was easy, and a moving cyclocross mount was easy as well. I took time to put my bike shoes on first, since they're recesse cleats and easy to run in.
Bike - 10km, 22:13.9, 26.99 km/hr
The bike was fairly flat, and I made up time passing some people. Turns out I finished the bike 2nd in my category. I wish I had my heart rate and gps set up for the bike, but did not want to get a penalty for using phone. So just did without. Next race I'll make sure to use it. The bike was scenic along county roads near Kelso Conservation and Quarry.
Transition 2, 1:49
Again took my time. I noticed my wet suit was on the ground so re hung it on the rack. Also re racking my bike turned into an effort. I loved the elastic laces though, made switching shows easier.
Run - 2.5 km, 15:31.5, 6:12/km
The run really slowed down my time. It's slower than my 5 k pace, but my calves were burning right after the bike. I need to work on the neuromuscular retention on shunting blood quickly and do more brick workouts. I only did 1! I placed 4th in my category, only missing podium by 30 seconds.
Overall:
I can't wait until my next race. I am doing a sprint triathlon in Kingston at the end of July. I am thinking of doing the short tri in Niagara in middle of July to see if training has impacted my timing. And who knows, maybe I'll be able to make a podium finish!
Friday - worked all day, no training.
Saturday - wine tour in Niagara with some good friends. Lots of walking, but no training.
Sunday June 5
The day is here! My first triathlon. The day started off horribly. I only had 3.5 hours sleep, because of traffic and weather getting home from Niagara the night before. The morning was hectic, trying to make sure my bike tire pressure was filled and everything was packed on the car.
It was an easy drive out to Milton, and arrived an hour before race time. Which was plenty of time to park, check in and get ready. For breakfast I had a protein shake, didn't want to eat anything big before the race. I also did not do any warm up. It's a short race, so I figured no need to try and get lubed up. I did however do some stretching.
Swim - 375 m, 9:16.3, 2:28/100m
The swim was horrible! I felt that I was claustrophobic, I could not get breathing under control. I could not gain my breath the entire swim. I did breaststroke majority of the swim just to attempt to catch my breath. Did not work. But I kept pace with the pack and could sight the course easily. I exited the water 3rd in my category.
Transition 1, 2:45
I took my time onto the bike. Trying to catch my breath at the same time as drying my feet and putting on socks. I wasn't worried about timing, just completing the course. Unracking the bike was easy, and a moving cyclocross mount was easy as well. I took time to put my bike shoes on first, since they're recesse cleats and easy to run in.
Bike - 10km, 22:13.9, 26.99 km/hr
The bike was fairly flat, and I made up time passing some people. Turns out I finished the bike 2nd in my category. I wish I had my heart rate and gps set up for the bike, but did not want to get a penalty for using phone. So just did without. Next race I'll make sure to use it. The bike was scenic along county roads near Kelso Conservation and Quarry.
Transition 2, 1:49
Again took my time. I noticed my wet suit was on the ground so re hung it on the rack. Also re racking my bike turned into an effort. I loved the elastic laces though, made switching shows easier.
Run - 2.5 km, 15:31.5, 6:12/km
The run really slowed down my time. It's slower than my 5 k pace, but my calves were burning right after the bike. I need to work on the neuromuscular retention on shunting blood quickly and do more brick workouts. I only did 1! I placed 4th in my category, only missing podium by 30 seconds.
Overall:
I can't wait until my next race. I am doing a sprint triathlon in Kingston at the end of July. I am thinking of doing the short tri in Niagara in middle of July to see if training has impacted my timing. And who knows, maybe I'll be able to make a podium finish!
Thursday, 2 June 2016
Tuesday, Wednesday & Thursday May 31/June 1/2, 2016
Good Day All,
Sorry for being absent the past few days, just been enjoying vacation.
Tuesday May 31, 2016
This week is a cool down week in prep for the Triathlon on Sunday. So today I did nothing, except worked. I skipped the gym (back day) because I figured Wednesday and Thursday would make up for it!
Wednesday June 1, 2016
Today was the start of my 1 night solo trip in Algonquin. I will eventually write a trip log with photos and videos and post it on my sister blog. Until then I'll keep to the details.
Distance covered: 14.35 km
Time: 5:01 Hr:min
Average Speed: 2.85 km/hr
It was a lovely afternoon/night spent in solitude in the beauty of Algonquin wilderness.
Thursday June 2, 2016
Canoed out of Algonquin to return home. Was supposed to have rain, but it held off. Never felt a drop!
Distance covered: 13.44 km
Time 4:37 Hr:min
Average Speed: 2.91 km/hr
Due up tomorrow:
Rest! (or 20 min spin on the bicycle)
Sorry for being absent the past few days, just been enjoying vacation.
Tuesday May 31, 2016
This week is a cool down week in prep for the Triathlon on Sunday. So today I did nothing, except worked. I skipped the gym (back day) because I figured Wednesday and Thursday would make up for it!
Wednesday June 1, 2016
Today was the start of my 1 night solo trip in Algonquin. I will eventually write a trip log with photos and videos and post it on my sister blog. Until then I'll keep to the details.
Distance covered: 14.35 km
Time: 5:01 Hr:min
Average Speed: 2.85 km/hr
It was a lovely afternoon/night spent in solitude in the beauty of Algonquin wilderness.
Thursday June 2, 2016
Canoed out of Algonquin to return home. Was supposed to have rain, but it held off. Never felt a drop!
Distance covered: 13.44 km
Time 4:37 Hr:min
Average Speed: 2.91 km/hr
Due up tomorrow:
Rest! (or 20 min spin on the bicycle)
Monday, 30 May 2016
Monday May 30, 2016
Today's workout:
Short swim
Swim: 800m (32 laps)
The workout consisted of 5 x 100 m fc, 1 min break, 50 m fc, 30 sec break. Then 50 m br to cool down.
Time: 25:49
Pace: 2:18 min/100m
Strokes: 13 strokes/25m ; 22 strokes/min
SWOLF: 47
Due up tomorrow:
Medium bike, 14.45 km
T
Short swim
Swim: 800m (32 laps)
The workout consisted of 5 x 100 m fc, 1 min break, 50 m fc, 30 sec break. Then 50 m br to cool down.
Time: 25:49
Pace: 2:18 min/100m
Strokes: 13 strokes/25m ; 22 strokes/min
SWOLF: 47
Due up tomorrow:
Medium bike, 14.45 km
T
Sunday, 29 May 2016
Saturday & Sunday May 28/29, 2016
Had another long and busy weekend, so another combined post!
Saturday May 28, 2016
Saturday May 28, 2016
Today's workouts:
Long run
Run: 4.18 km
Today I did a little longer run. It was the annual Warrior Dash Toronto run. An obstacle course race that tests strength and endurance with numerous different obstacles scattered along the 5.64 km course. I ran the entire course, which is different, I usual,y stay with my team. I had two teammates keep up with me and run the entire course. Some of the obstacles get crowded so our time is not a usual 5 km pace. Our running on e though was slightly faster than my normal running pace, even in the heat!!!
Time: 48:11
Pace: 8:32 min/km
Distance: 5.64 km
Due up tomorrow:
Long bike, but will skip it as I have the Carstar Cystic Fibrosis Great Strides Walk at the Toronto Zoo.
Sunday May 29, 2016
Today was an amazing day at the Toronto Zoo for the 2016 Carstar Cystic Fibrosis Great Strides walk! Even with the heat and humidity, it was enjoyful to walk about the zoo and visit all the pavilions, even though we were there a few weeks ago. At least today was raising awareness and donations to support Cystic Fibrosis. I missed my long training bike, but well worth supporting the cause.
Due up tomorrow:
Short swim, 800m
T
Pace: 8:32 min/km
Distance: 5.64 km
Due up tomorrow:
Long bike, but will skip it as I have the Carstar Cystic Fibrosis Great Strides Walk at the Toronto Zoo.
Sunday May 29, 2016
Today was an amazing day at the Toronto Zoo for the 2016 Carstar Cystic Fibrosis Great Strides walk! Even with the heat and humidity, it was enjoyful to walk about the zoo and visit all the pavilions, even though we were there a few weeks ago. At least today was raising awareness and donations to support Cystic Fibrosis. I missed my long training bike, but well worth supporting the cause.
Due up tomorrow:
Short swim, 800m
T
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