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View albumEnjoying life one day at a time
January 28
January 27
- Snow Shoveling
- 30m
clean up the driveway, a very light pretty snow fell last night... plus the snow from yesterday. Wasn't hard shovelling, but it did hurt the shoulder a bit. :(
I have decided that today is a rest day. I haven't had a true rest day in more then a week, so today was the day. Although shovelling snow this morning gave me a sweat.... and stressed shoulder a bit too... .thank goodness it was mostly light snow.
Tomorrow I will go for a long run, since I'm not at work during the day.
- Health data: Sick: 2 Hours slept: 6
January 26
- 1h 37m
- 49.50 kms
- 30.62 KM/hr
Spinervals 20.0 Timetrialpalooza
1:22min of suffering.
First set - HR avg 138
Second set - HR avg 140
Third set - HR avg 142
Fourth set - HR avg 145
Then another 15 min of ez spinning to flush out legs.
- 05m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1202000
Just a few crunches to loosen up.
- Stretching
- 10m
Loosen up legs before spin. - 5 min
Stretch out legs after. - 5 min
Now it's a day of cleaning, groceries, and household chores. Sweetums is working evenings this weekend. :(
For those who may be interested, here is the description of the spin workout from today.
2 min - ez warm up
3x1:00 -:30 @ 95-100rpm(Big ring - 15 back) - :30 rest (small ring-15)
2:00 - ez
3:00 - :20 @ 95-100 rpm (big ring-15) - :10 stand same pace
2:00 - ez
20:00 - 95+ rpm @ LT Heartrate (go at your 40k TT pace if you know it), if you know your Lactate Threshold then maintain that for entire 20 min. Use a gear that you can sustain that effort but still have something left for the rest of the workout.
5:00 - ez spin (small ring - 15)
15:00 - 90-95 rpm @ LT +5-10 bpm - use slightly higher gear... but work harder - bring HR above the last set (OUCH)
5:00 - ez spin
10:00 - 85-90 rpm @ 5-10 bpm higher then last set. Again, harder gear and increase effort to bring heart rate up higher.
5:00 - ez spin
5:00 - 80-85 rpm @ maximum effort. Harder gear. This set is going to max out your HR... and it's going to hurt.
5:00 - ez spin cool downWARNING-DO NOT ATTEMPT UNLESS YOU ARE PREPARED TO HURT. ALSO, THIS IS EXTREMELY HARD WORKOUT, DO NOT ATTEMPT IF YOU'RE NOT FEELING 100%.
- Health data: Sick: 2 Hours slept: 6.5
January 25
- 40m
- 1400.00 meters
- 02m 51s /100 meters
Did a lot of warm up and drills. One 400m straight swim. Nothing to strenuous. Shoulders still need some rest I think... but nothing like it used to be.
January 24
- 28m 22s
- 5.02 kms
- 05m 39s /KM
A good stiff run... in more ways then one. Roads/sidewalks snow covered and treacherous. -9*C with a windchill of -17. I ran a good steady pace throughout... although had to stop a few times to adjust equipment. Breathing through the balaclava is hard too... once I got out of the wind, I bared my mouth.
Hair cut tonight.... done
hopefully get my run on after that. ... done
- Health data: Sick: 2 Hours slept: 7.5
January 23
- 40m
- -----
- -----
I have no idea what I did this morning in the pool. I did drills and worked on flip turns. Still have work to do on that but it's not as hard as I thought. :) Thanks BT for that video. If I were to hazard a quess I think I did 800m. Was just taking it VERY easy so I didn't stress the shoulder. Lots of kicking, some breast stroking (mmmmm... no NOT that kind gutter mind), fist drills, light swims.
- Health data: Hours slept: 6
January 22
- 44m 40s
- 6.00 kms
- 07m 26s /KM
This is an EASY run for me today. Tried one of the programs on the dreadmill, but it was too fast. So I just slogged for 35 min @ 5.5 mph, while watching Forrest Gump. Total time is combined with warm up and cool down.
- 15m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunch, Twisting1151500
- ABS - Crunches1202000
- ABS - Crunches, Bicycle1151500
- ABS - Crunches, Knee Up1151500
- ABS - Crunches, Lying Oblique2151500
- ABS - Oblique Leg Extensions2202000
- CHEST - Pushups1101000
- CORE - Elbow Bridge (FB)1151500
- CORE - Half Up Twists1151500
- CORE - Side Planks2151500
- CORE - Superman (FB)1151500
- CORE - V-Ups (FB)1151500
Did the around world abs... push-ups were from the knee, not full push ups so I don't hurt the shoulder.
Sleep... wonderous sleep... ahhhhh. :)
Will do an easy run tonight... outside... NO (even though I bought subzero tights yesterday) the 5 cm of blowing snow is going to keep me inside tonight. That's ok though, I find it easier to go easy inside...set treadmill speed and relax.
Shoulders feel like someone was beating me with a baseball bat... EP really did a number on me yesterday. No pain, no gain?!
For all my Canadian friends... and for those interested in Canadians. A little look at Canadian's from Jeff Foxworthy. :)
If your local Dairy Queen is closed from September through May,you may live in Canada .
If someone in a Home Depot store offers you assistance and they don't work there, you may live in Canada .
If you've worn shorts and a parka at the same time, you may live in Canada
If you've had a lengthy telephone conversation with someone who dialed a wrong number, you may live in Canada
If "Vacation" means going anywhere south of Muncie for the weekend, you may live in Canada .
If you measure distance in hours, you may live in Canada
If you know several people who have hit a deer more than once, you may live in Canada
If you have switched from "heat" to "A/C" in the same day and back again, you may live in Canada
If you can drive 90 kms/hr through 2 feet of snow during a raging blizzard without flinching, you may live in Canada
If you carry jumpers in your car and your wife knows how to use them, you may live in Canada
If you design your kid's Halloween costume to fit over a snowsuit, you may live in Canada
If the speed limit on the highway is 80km -- you're going 90 and everybody is passing you, you may live in Canada
If driving is better in the winter because the potholes are filled with snow, you may live in Canada
If you know all 4 seasons: almost winter, winter, still winter and road construction, you may live in Canada
If you have more miles on your snow blower than your car, you may live in Canada .
If you find 2 degrees "a little chilly", you may live in Canada
If you actually understand these jokes, and forward them to all your Canadian friends & others, you definitely live in Canada
- Health data: Sleep: 3 Sick: 2 Hours slept: 7
Bopper's Training Log
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January 2008 
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- Centurion Ontario (Cycle)6/16/2013 Oro-Medonto, Ontario
- Tour de Waterloo (Cycle)6/23/2013 Waterloo, Ontario
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My LSD run. This is the longest (distance & time) I have ever run. As I was finishing I was tired, but could have gone on. I didn't know how far I had run until I mapped it. I was aiming for over an hour of running. I did pretty good. -5 when I started with a windchill of -14... -3 and hazy sunshine when I finished. A good day for a run. :)