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November's totals:
Bike:1h 11m 26s  - 10.69 Mi
Run:2h 21m 33s  - 10.62 Mi
Swim:6h 30m  - 20395.89 Yd
Hockey:1h 40m
Stretching:40m
Walking:1h 15m
Yoga:2h 00m

October's totals:
Bike:5h 26m 41s  - 85.75 Mi
Run:2h 53m 15s  - 21.34 Mi
Swim:10h 45m  - 30511.81 Yd
Hockey:2h 50m
Spinning Class:1h 02m
Stretching:1h 20m
Walking:3h 05m
Yoga:1h 00m

2009 totals
Bike:220h 29m 57s  - 2815.11 Mi
Run:61h 05m 27s  - 333.31 Mi
Swim:131h 51m 12s  - 350339 Yd
Strength:12h 05m
Aqua Jogging:43h 17m 10s
Chiropractic:5h 40m
Core Training:30m
Croquet:12h 15m
Cross-Country Skiing :1h 00m
Hockey:13h 15m
Massage:13h 00m
Physical Therapy:2h 10m 01s
Spinning Class:1h 02m
Stretching:18h 10m
Walking:10h 10m
Yoga:11h 00m

2008 totals
Bike:186h 08m 08s  - 2498.45 Mi
Run:126h 37m 33s  - 830 Mi
Swim:132h 20m 16s  - 380577.4 Yd
Strength:24h 19m
Aqua Jogging:1h 30m
Chiropractic:1h 30m
Croquet:3h 50m
Cross-Country Skiing :2h 46m
Hockey:19h 30m
Massage:6h 55m
Physical Therapy:1h 25m
Rollerblade:40m
Snow Shoveling:5h 50m
Stair Running:24m
Stairmaster:18m
Stretching:39h 06m
Walking:1h 00m
Yard Work:2h 00m

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Fri, Nov 20 2009
Wt. 177.4   Sleep: 3   Stress: 1   %BodyFat: 14.20   Hours slept: 7.00   



 


Thu, Nov 19 2009
Wt. 180.4   Sleep: 2   Fatigue: 1   %BodyFat: 14.20    S/I: 2   Hours slept: 5.50   
1h 10m 4101.05 yards -----
5:50 AM  

Arrived late, again. Oops. Antoher tough set. Lots of kick today with fins.

Note to self : Focus on making sure the arm in front when breathing stays level/up and then start the catch phase.

3 x 200 (1 swim, 1 50br-50cr-50dos-50cr, 1 pull)
set 1 : 2x (4x50kick 1er 12,5m vite, 25 lent, 12,5m vite, 2e fly, 3e prog, 4e dos + 100cr)
2x (10x25 / 40 : 1 lent, 1 ovrkick, 1 lent, 1 tête haute, 1 vite, 1 ez, 2vite, 1 ez, 1 vite)
set 2 : 6 x 300 palmes
1er 100kick 45 degré prog., 100kick ventre prog., 100 si-to-si
2e 50 fly-50dos-100cr-25fly-25dos-50cr
3e split négatif avec palettes

29m 30s 3.04 miles -----
7:20 AM  
Equipment:
Asics Speedstar

Fractionné (3-1) with Pierro-cock. Slow and easy. Calves were sore especially towards the end. Adductor was 100%.



Sports
Yoga1h 00m
I find it very annoying that there's not the "not enough" option under # hours slept...
Swim and then run.  It'll be interesting to see how the right calf reacts to it since it's still very sore this morning.


Wed, Nov 18 2009
Wt. 180.2   Sleep: 3   Soreness: 2   %BodyFat: 14.10   Hours slept: 8.00   


Went to bed early and I could sleep in BUT as usual, I woke up at 5 and couldn't fall back to sleep.  Grrrr. I think I did at some point but not sure.  The right calf is very sore this morning.  Pretty sure it's because of yesterday's cramp while swimming, don't think it has something to do with the run.
Not sure what will happen on the sport side today.  Lots of stuff going on.
142/81.  44


Tue, Nov 17 2009
Wt. 180.2   Sleep: 3   Fatigue: 2   %BodyFat: 15.30    S/I: 3   Hours slept: 6.00   
1h 00m 3718.29 yards -----

That was a long one. Lots of f****** kick.
300 choix
set 1 : 2x ( 25sw + 4 x 30'' kick vertical, repos 30'' +
3x 50 kick prog. 1 à 3 + 75 à 125 (25kick-50 ou 100sw) +
3 x 100m kick palmes (50kick fly-50kick cr rapide)
set 2 : 4x 200 swim prog. 1 à 4, repos 15''
4-6x150 pull DPT, repos 10''
4 x 100 pull palettes, 1 ez, 1 fort

28m 49s 2.83 miles -----
7:25 AM  
Equipment:
Asics Speedstar

Fractionné avec Peter Cock. 3min run-1min walk at 8min/mile. Ez. No adductor pain.




 


Mon, Nov 16 2009
Wt. 178.6   Sleep: 3   %BodyFat: 14.40    S/I: 2   Hours slept: 8.00   


Sadly, I think Alex won't see his great grandmother alive again... Though, she's a helluva fighter so I hope she can hold him soon.
Chiro at 12h30. We'll have to talk about the adductor situation because it can't go on like this.  No hockey tomorrow and I didn't run for a week now.


Sun, Nov 15 2009
Wt. 176.2   Sleep: 3   Fatigue: 2   %BodyFat: 14.20    S/I: 2   Hours slept: 6.00   
1h 15m 3608.92 yards -----
4:00 PM  

600 (75cr-25dos-50kick)
14 x 100 (intervalle court)
4cr-1IM-3cr-1IM-2cr-1IM-1cr-1IM
4 x 300 pull impair= tuba
pair =palettes band resp.3-5-3-7-3-9
100 kick




 


Sat, Nov 14 2009
Wt. 178.2   Sleep: 3   %BodyFat: 14.50    S/I: 2   Hours slept: 8.00   


Volunteering all day at the football game.  Swim at 4 and then dinner with some friends.


{Page generated: 11/20/2009 8:57:32 PM}
steve8

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Bronze member







Cycle HR Zones
View2009-04-03Graph It
Run HR Zones
View2009-01-11Graph It



S 100m 1:07 on 11/25/2008
B 40km 1h03.39 on 8/5/2007
R 10km 38min17 on 7/12/2008
R 5km 17:23 on 8/16/2008
70.3 --> 4h47:28 on 10/5/2008
S 400m 5:38 on 11/27/2008
S 100m 1:10 on 1/29/2008
B 40km 1h01.52 on 9/12/2009




Kuota Kueen K
Rocky Mountain Solo 90 RSL
Cannondale R4000
Speedplay X/2
BlueSeventy Helix wetsuit
Asics Speedstar




   
   
 
 
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