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View albumBack from the brink.
January 9
January 8
- 1h 25m 42s
- 13.40 kms
- 06m 24s /KM
What a pretty morning to run.
Ice Fog everywhere, I could barely see. Hoar Frost covering everything and a balmy -19c!
Just lovely.
Had a great run. This was my "easy" run and I certainly took it easy. But it was easy. It was great.
Took food and beverage. Didn't use the food. Drank on three drink breaks of 15-20 seconds (watered down Enervitine). Had to pee a couple of times (surprise!) Overall felt very strong. Was only worried about time running out - being a working stiff and all that.
Knees really hurt again once I got inside.
1237 Cals
Stayed Z2/Z3
You cut me down a tree
And brought it back to me
That's what made me see
Where I was going wrong.
- Health data: Hours slept: 6
January 7
- 40m
- 1600.00 meters
- 02m 30s /100 meters
New masters class. New season. New People. Wow. It was like an open water swim start. Bodies and Arms everywhere. Ironmen toe the left of me, BTers to the right! It really was a who's who of the local tri scene. Marina was out doing her fish-like thing - despite her excuses - good form there.
I was switched to a "faster" lane. I burned myself out in a hurry and lost my form. But a pretty good session anyway.
Breathing was laboured - just going too fast. Jason said my head was coming out of the water too much - I think a symptom of too many people in the water and me trying not to run/swim people down.
WU 200, 4 x 50 decending
MS 6 X 100 interval on 15s.
(averaged 2:15/100)
200 easy
4 X 100 as above
- 1h 10m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Incline sit-ups312123535
- BACK - Lateral pull-downs3121200
- BACK - Seated row3121200
- BACK - Straight Arm Lat Pulldowns3121200
- BACK - Upright row3121200
- CHEST - Flat Bench - Machine3121200
- CHEST - Pushups3121200
- LEGS - Hamstring curl3121200
- LEGS - Leg Press3121200
- LEGS - Quad Extensions3121200
- LEGS - Standing calf raises3121200
Didn't have a pen with me to write down weights. Will next time
- Stretching
- 45m
- Health data: Hours slept: 7.5
January 6
- 1h 46m
- 12.20 kms
- 05m 43s /KM
Great run with the Ironman at the track. Fast Fast FAST!
Total time includes warm-up, cool down and spacing out.
One hour @77sec per lap. Three brief waterbreaks. Followed by stretching and Jacuzzi.
Great run. Felt a little weak to begin with, Got faster and stronger. Felt great. Forgot my asthma stuff, but didn't need it! My toe also hurt when I went in one direction, but I just ignored it and the other little voices.
Great run, did I say that before. I'd never be here without Starcorp.
Ended with an all out 44sec sprint. Hit a new HR high.
The illusive Nick was there. It was great to see him!
- Stretching
- 20m
Well, that trip through the 70s was interesting. Fondue Night! I think I got some rug burn from the shag carpet. The keys in the fishbowl were a nice touch. But I'm hurtin' from that rich food. I'm not used to it all.
Oh well. Pace run today. that will get it out of me, one way or the other!
- Health data: Hours slept: 8
January 5
- 2h 00m
- 52.00 kms
- -----
Spinnervals. Endurance and Technique sets. It's called "kick me in the groin" or Have Mercy or something like that.
Killer workout. Lots of long tempo/TT sets. Lots of standing in ridiculously low gears. Even a one legged set. At least Coach Troy didn't make us stand on the one legged ones!
Great workout.
- Stretching
- 20m
Before this decadence saps our will
I've got to be strong and try to hang on
Or my mind may well snap
Und my life will be lived for the thrills... Don't dream it. Be it.
- Health data: Hours slept: 7
January 4
- 50m
- 1800.00 meters
- -----
Now that was a great swim set!
Intervals.
200 WU
3 x (4x100) 2:20 on 15s rest
4 x 100 continuous cooldown.
- 1h 00m
Almost all core work, with some tricep stuff thrown in. Felt pretty strong, albeit kinda barfy (but I kept it to myself) Need more sleep. Won't happen until, ummm Monday? This Gigolo work is killing me.
- Stretching
- 10m
Brief stretch after class.
- Health data: Hours slept: 5
January 3
- 1h 27m
- 12.60 kms
- 06m 54s /KM
Beautiful morning for a run. -5 with little wind. Very fresh. Sadly I wasn't. I was tired. This was supposed to be my easy run.
All Z2 and Z3. 1326 cals
Well, I ran easy and slow. But I finished and I finished with a nice little sprint. A little bit of walking.
My middle toe is sore. I had to cut the nail and drain it. It is a result of running and I'll probably lose the nail (again!) That's what I get when one toe is longer than the rest. You know what they say about guys with long toes...tight shoes.
- Health data: Hours slept: 6
My friends
Processing your request, please wait...
okay, I got my lazy ass onto the trainer and climbed up Richter's Pass (Real Rides DVD). An abbreviated spin, but I sill did it!
Heart rate wasn't that exciting.
I knew this would happen eventually.
I couldn't get it up.
I warmed up. Did my Machs, Sprinted about 60 x 4 then I started my 800...at about 500 - at about 158 bpm, my HRM stopped working.
So I stopped. Took a minute or so, it started working again.
I started again, got to about 600m at 161 and then it then it stopped working again.
That's when I gave up. I felt my calves tightening up.
So no maximum HR - the sole purpose I ran today!
Crap.
I think I'm going to try this when I haven't had such a busy day and I might do it on the Treadmill.
I was a lot distracted by the tons of people at the track.
I'm sad.
Tired start, felt sluggish. In the faster lane again, no rest, just go go go. I think I'm making progress.
wu 4 x 100
MS 3 x 200 on 20 (4:19/200!)
4 x 25 kick
2 x 200
Had 200 more kicks but ran out of time (and energy)
Stretching after the big disappointment.