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
Thursday, 30 June 2016
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)
Subscribe to:
Posts (Atom)