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View albumEnjoying life one day at a time
March 27
March 26
- 1h 00m
- 8.00 kms
- 07m 30s /KM
Hill run L4. OOPS... I guess I should have checked my schedule before I got on dreadmill. I WAS supposed to do a 40 min LT run. Oh well... The treadmill programs have overly long and slow w/u and c/d that is why HR info is so low... wish I could program it... but it is what it is. :)
- 55m
- 1936.00 meters
- 02m 50s /100 meters
12 laps w/u
3x10 laps @ :30 rest
8x4 laps @ :20 rest
4 laps kicking (cramps set in)
10 laps ez c/d
1 lap = 22m
88*22=1936m
- 25m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1202000
- ABS - Crunches, Knee Up1202000
- SHOULDERS - Flys1101000
- SHOULDERS - Rotator Cuff - Front2121200
- SHOULDERS - Rotator Cuff - REAR2121200
- SHOULDERS - Shoulder Press - Machine2121200
- SHOULDERS - Stretch Cordz4121200
This is what I can remember. Did my PT exercises at home before swimming. 10 min... did 10 min of abs at pool waiting for lap swim to start... did my post swim exercises with stretch cord after swim... 5 min.
- Health data: Hours slept: 6
March 25
- 1h 15m
- 38.30 kms
- 30.64 KM/hr
Hill Repeats...
20' w/u
10x2' hill intervals 65-70 rpm (HR up to Z4)
2' rest intervals 85-90 rpm (HR Z1-2)
15' c/d
7/10 hill intervals done standing.
- Health data: Hours slept: 7
March 24
- 45m
- 1800.00 meters
- 02m 30s /100 meters
In the pool with my BFF. She saw a LOT wrong with my stroke and gave me plenty of pointers to work on. I'm lucky to have her. Wish we could live closer together so it would be easier to get these things fixed up regularly. Good solid swim... not really the time I wanted, but working on swim technique was hard work. :)
- 48m 31s
- 7.25 kms
- 06m 41s /KM
A very easy run this morning. The first day of training for Half Ironman. This was to be a 45 min Z1-2 run... for me to be consistently Z1 I have to walk fast... I can't run that slow. I ran slow and easy keeping HR low. I went on my usual 5km route... and when I got to the last 1km point checked my watch. I still had almost 15 min to run. So I extended the run out ... A LOT as I see from the map. I went a little longer then planned but never worked really hard. Was a gorgeous morning... sunrise shining on the newly fallen snow... calm and brisk but not overly cold. I could do that every day. :)
So... it begins. The journey of a 140 days begins with a run and a swim. I'm not sure I'll get in 3100m swimming though. I will be swimming with my BFF/mentor/coach and she will be giving me some pointers and instruction in the water so I don't reinjure the shoulders. I will swim for an hour... just not sure I'll make the distance. Didn't quite get time I wanted, but a lot of good was done. :)
First... 45 min Z1-2 run on a flat course... that will have to be my short run in town. That's the flattest run I have. Z1-2... that's a fast walk for me though... maybe I'll go Z2-3 ;) Done!
- Health data: Sleep: 5 RHR: 48 Hours slept: 8
March 23
My bike is going to be ready in time for spring riding season. I have been watching Ebay for a while now to get a good 9 speed cassette for my new wheels (which I had to purchase because I cracked my old ones and the bearings were starting to wear out... they do that after 15000 km).
This week I found a Dura Ace 9 Spd 12-25 cassette that was used for 125 miles. He was selling because he now has a 10 speed set up. The start bid was $20... I won the bidding at just under $80... THAT is a steal. These retail for $180. I'm not sure what the shipping will be, but I'm still getting a GREAT cassette for an excellent price. I can't wait to give the new set a tri.
Today I spent the morning putting the rubber on my new wheels. Putting old rubber on the old rims so I can use them on the trainer. Patching up inner tubes and general maintenance. I took a hard look at my old cassette... it truly is getting worn. The cassette doesn't skip... but the teeth are starting to show signs of wear. I think I'll replace the chain at this time too.... I think the old one is ok, but might as well start off the year with a reliable drive train. :)
- Health data: Hours slept: 7
March 22
- Health data: Hours slept: 7
March 21
- 42m 36s
- 6.40 kms
- 06m 39s /KM
Hill repeats on Sandhills road... yes there is a BIG sandhill... this run hurts if I do it right... and I hurt now.
- 1h 02m 15s
- 31.00 kms
- 29.88 KM/hr
Spinervals 2.0 Time Trial Special
60 min of suffering... good times :)
Max speed = 58.9 km/h
Slept in this morning... thank goodness. Feeling much more human now. :)
Good spin this morning... will go for a jog this afternoon with my friend. She's thinking of doing triathlon and I'm going to start her on the path to obsession. ;) She cancelled... her oldest kids couldn't watch the younger ones (single mom)... so she postponed.
I went for a run anyway.
- Health data: Hours slept: 9
Bopper's Training Log
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March 2008 
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Upcoming races
- Centurion Ontario (Cycle)6/16/2013 Oro-Medonto, Ontario
- Tour de Waterloo (Cycle)6/23/2013 Waterloo, Ontario
- Centurion Canada (Cycle)9/15/2013 Collingwood, Ontario
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10 min w/u
45 min 105+ rpm (avg HR 136)
5 min c/d
Speed endurance work ... this was hard... much harder then I anticipated. I started in to big a gear and had to down shift after 5 min. So now I know. That of course burned out the legs for the rest of the workout... but I finished strong.
Tomorrow is a swim in the a.m. (shorter thank gawd), then a 75 min hill workout on the bike in the evening. :)