Be your best

my training blog my training calendar my training reports
print
Québec, PQ, Canada 
Today
Sunny High 72FLow 47F
  • Temp: 52F
  • Hum: 64%
  • W: 4mph NNW
THURSDAY
Sunny
High 75F
Low 49F
FRIDAY
Sunny
High 73F
Low 41F
SATURDAY
Cloudy
High 67F
Low 52F
SUNDAY
Sunny
High 67F
Low 52F

January 13

Run
  • 53m 10s
  • 9.50 kms
  • -----

Good run but slow.

I looked at my horoscope this morning and it said a few interesting things. Seems like I should go crosscountry skiing today. Some PT exercises too are showing in the stars. If time allows it, it says that I shall run a bit as well.
Last night was fun. Somebody brought his Wii. We played tennis and baseball. I ruled at tennis but the Wii owner corrected me at baseball! Ouch. Happily, the few "Sour puss" helped forget about that. ;)

  • Health data: Sleep: 2 Fatigue: 2 Sick: 3 Hours slept: 7.5

January 12

Swim
  • 1h 40m
  • 4000.00 meters
  • -----

WU
12x25 (12.5 all out-12.5ez)
3x200 on 3:03
150m ez
4x150 on 2:??
150ez
5x100 on 1:44
150ez
6x50 on 41 sec.

Strength
  • 15m

PT eccentrics exercises for the knee. It hurts since yesterday.

Sport
  • Snow Shoveling
  • 30m
Nothing much today except trying to rest a bit and avoid running around. I need some rest and I'll try to get in a nap Done. I'll swim with the club late afternoon and then go right to a friend's birthday party.
Questions...questions. Hummmm? It's been a few weeks that I'm trying to put up my race schedule for this summer. BUT I have a few options and I'm not sure about which to chose. Option #1 would be to do all the races that I like. That would mix sprints and Oly and 1 weird distance starting May and ending mid-September. Option #2 imply that I would have to make sacrifices in the races I want to do. There's a Provincial championship that is Olympic distance, 4 races from mid-July to mid-September. I could add a few races in between or before. There's only one out of those 4 races that I ran last year and the others are 3 and 5 hours away.

  • Calories: 1205 From fat:357.42 (40.72g, 29.66%), From Carbs:670.09 (171.77g, 55.61%), Protein:177.49 (45.5g, 14.73%)
  • Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 8

January 11

Run
  • 58m 03s
  • 11.00 kms
  • -----

Sloooow run. It was fun. Lots of snow though. I did my Chemin Ste-Foy loop. Left knee/tendon pain started at the half mark, couldn't stop since I was 5 km from home. Even if the pace was slow, I tried to keep the cadence up.

Swim
  • 39m
  • 2000.00 meters
  • -----

The pool was packed. 5 lanes. 2 slow, 2 medium and 1 fast. The fast lane was blocked by a group of girls doing their training (at a not so fast-lane speed) so I got in 1 of the medium with 3 other people. Not fun. At some point, I passed a guy just before the wall, I went to his left and did my flip when suddenly, it DIDN't flip. LOL. I accidently did a Jacky Chan move on him and slammmed him with my 2 feet on the head! Oops.

Strength
  • 45m

PT eccentric. Shoulders, biceps, calves and abs

Yesterday wasn't meant to be a good training day. I tried to go swimming as soon as I came back home from Montreal, on top of eating and prepping my stuff for hockey. The swim didn't happened. I relaxed instead, talked with the devil and then napped for 20 minutes. Hockey was better than the last few times but nothing magical. We lost with 2 minutes to go. For the ones keeping track of the score sheet, 1 goal and 2 minutes in the penalty box.
Today is a photoshoot! I'm starting a new career. Naahhhh. Corporate photoshoot for our website and stuff. If schedule allows it, I'll try to go for a quick swim at lunch and a run tonight.

PS: It's not that I wasn't smiling, I was practicing my "attitude". ;-)

  • Health data: Sleep: 3 Soreness: 2 Fatigue: 1 Sick: 2 Hours slept: 7

January 10

Sport
  • Hockey
  • 1h 00m
I'll have to sleep more soon. I've been waking up 1 hour before my alarm clock all week. Not good.
New trick I found to make the drives shorter is to burn CDs that contain podcasts from different sources, mine are Simply Stu and Endurance Planet. I listened to at least 3-4 on my way home last night. One of them made me smile all along. The subject was triathlete and "shaving". The host, that never shaved his legs before, called a few friends and asked them what were their tricks and "dos and don'ts". Very funny and entertaining to feel the embarrassment in their voice.
Today, I'm on the road again. 5 to 6 hours in the car and 4-5 hours sitting on my little a$s in Montreal. I skipped swim this morning because I would have been late to my meeting and hockey tonight. If I get home early enough tonight I'll try to squeeze in a swim but I think it is just fantasizing, just like the run I wanted to do last night. Oh well...

  • Health data: Sleep: 2 Soreness: 1 Sick: 2 Hours slept: 6

January 9

Strength
  • 30m

The usual. PT eccentrics, shoulders, abs, etc.

Appointment with the PT was good yesterday. You know what? I rode the stationnary bike for 19 minutes without ANY pain. I guess the "not pulling" the pedals makes all the difference in the world. He gave me a program for the next few weeks where I'll have to alternate between stationnary bike (twice a week) and my bike on the trainer (5 times a week for little fractions). On top of that, I'll have to continue with my eccentric exercises every day. Other good news is that even with all of his moves, he didn't get to reproduce the pain.

On the road today. Trying to make sure the witch is satisfied about our work!

Looking at the nutrition results from yesterday, there's a lot of work left (especially that I tried to eat right. Doh!)

  • Calories: 3806 From fat:1168.84 (128.42g, 30.71%), From Carbs:1963.42 (485.39g, 51.59%), Protein:673.74 (166.56g, 17.7%)
  • Health data: Sleep: 3 Soreness: 1 Sick: 2 Hours slept: 7

January 8

Bike
  • 19m 46s
  • 10.00 kms
  • -----
Run
  • 48m 16s
  • 10.00 kms
  • -----

Ouch. That was tough. Rainy run . I was very tired and at the end of it, everything was sloppy. The legs are already sore. I managed to find non-icy roads for the most part. Pace was about 7:45/mile and HR = 152. Left knee pain sous la rotule (3/10).

Swim
  • 1h 20m
  • 3700.00 meters
  • -----

Cool swim. Moved up a lane, with some faster guys this morning for the 100s.
200free
400drills
200br-200back-400IM
4 ( 5 x 100) on 1:27 r'15 r"150ez
CD
I nailed them all on 1:27 except maybe a couple on 1:24.

Sport
  • Physical Therapy
  • 40m

Update : That nutrition logging was fun until... I tried to log something I bought from the grocery store so I don't have any nutritional values or anything. Oops.

Swimmy swim this morning with the club and then PT at lunch.Done.

I skipped the run last night considering 1)somebody told me not to go (I'm good like that) and 2) it was land of icy-slippery-dee. I should go for a run tonight BUT with the 1 1/2 inch of rain, that's going to be risky. We'll see.

  • Calories: 3414 From fat:1313.93 (148.45g, 38.49%), From Carbs:1490.14 (378.81g, 43.65%), Protein:609.93 (155.05g, 17.87%)
  • Health data: Sleep: 2 Soreness: 1 Fatigue: 1 Sick: 2 Hours slept: 6

January 7

Bike
  • 35m 06s
  • 15.00 kms
  • -----

That damn knee/tendon thing is making me nervous. It's been more than 8 months now and it's still going on. After 3 minutes of slow spinning, it already started to show some signs. Aaargghhh!

Strength
  • 20m

Eccentric PT exercises

Sport
  • Stretching
  • 05m
It is the start of a new work year. LOTS of things to do. Try to behave in front of an inspector so she doesn't close the shop, hire a detective so we can have the truth about an interesting case, make a lot of inspections and talk with as much workers as possible, try to come up with new ideas so the managers jump in my health and safety (and HR) boat and finally try to reduce injuries in the workplaces. That should be fun!
Hockey was pathetic yesterday. Shhhhh. I shouldn't tell but have you ever seen a team lose against another one that didn't have a goalie? We lost 6-2... As a sidenote, I fell (with a little help of someone tripping me) on my lower back/upper butt and it is effin sore this morning. Oh well.
Today should be a rest day because of that, butt I'll try to bike a little on my lunch break.

  • Health data: Sleep: 2 Soreness: 1 Fatigue: 2 Sick: 2 Hours slept: 7
show more

steve8's Training Log


 January 2008 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2013 totals
  • 2012 totals