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
Monday, 25 July 2016
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
Subscribe to:
Posts (Atom)