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View albumEnjoying life one day at a time
March 4
March 3
- 1h 00m
- 27.40 kms
- 27.40 KM/hr
Just got on the trainer and spun out my legs. Was a little tight to start, but loosened up really nicely. Just did some steady effort spinning... little chain ring work. Feelin' good now!
- Physical Therapy
- 05m
PT exercises and stretches
The school buses were cancelled again this morning... thus school was closed... because of "freezing rain"... well the sun is shining the sky is blue... and it's expected to get to +7*C today. If they had delayed the buses an hour or two, there would have been no problem... and they wouldn't have had to miss yet another day of classes. One more cancellation and they will have to extend the year into July. :(
I had a great sleep though... I was tired. Today... I think I'll go for a swim. Then maybe a LIGHT spin on the trainer to loosen up the legs. Otherwise, I'm feeling good after the long run yesterday. :)
- Health data: Soreness: 3 Sick: 2 Hours slept: 8.5
March 2
- 1h 34m 31s
- 15.54 kms
- 06m 04s /KM
My longest run to date. LSD... enjoying the sunshine and sparkling snow... but with that came the cold. -14*C when I started -4*C when I finished. Great way to start out the day. Not sure when the HR went up to 150... maybe in the last 8 min when I was pushing to get home in the 1.5 hours I had planned... problem with that ... I was still 1.5 km from home. Still... not bad only 4 min over my plan... and I had stopped a few times to take pictures.
Note to self... take more food. One Granola Bar and 500ml of water is not enough. Wasn't to bad, but a little hungry now.
I remember checking watch @ 1/2 way point... I believe it was 50 min and change. So the last 1/2 I did in 44 min... that would be a negative split baby. :)
Heading out for a long one... DONE... I'm impressed with that run. Felt good and strong the entire time. Even on the hills. :)
For pics of today's run, go here:
http://www.beginnertriathlete.com/discussion/photos/photo-thumbnails.asp?albumid=8025&useralbum=52812
It's a sad day in Canada. One of our greatest national treasures died today. Say prayers for the family of Jeff Healey.
He will be sorely missed by those who remember him fondly. :(
http://www.youtube.com/watch?v=6MevNeiO4Zk&feature=related
Rock on Jeff... you will forever be remembered.
- Health data: RHR: 50 Sick: 2 Hours slept: 4
March 1
- 1h 45m 30s
- 50.00 kms
- 28.44 KM/hr
Spinervals 16.0 Aero Base Builder 1
5 min pre warm up spin
15 min post DVD cool down.
- 20m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunch, Twisting1151500
- ABS - Crunches1151500
- ABS - Crunches, Bicycle1151500
- ABS - Crunches, Knee Up1151500
- ABS - Crunches, Lying Oblique2151500
- ABS - Oblique Leg Extensions2151500
- CHEST - Pushups1101000
- CORE - Elbow Bridge (FB)1151500
- CORE - Half Up Twists1151500
- CORE - Side Planks2151500
- CORE - Superman (FB)1151500
- CORE - V-Ups (FB)1151500
AROUND WORLD ABS plus my PT shoulder exercises.
- Dancing
- 1h 00m
Of the 5 hours at club... only about an hour of dancing... was a slow night... did a lot of chatting though. :)
- Health data: Sleep: 5 Sick: 2 Hours slept: 8
February 29
- Physical Therapy
- 05m
PT exercises and stretches in the morning. :)
- Health data: Sick: 2 Hours slept: 5.5
February 28
- 26m 30s
- 5.00 kms
- 05m 18s /KM
Was trying to take it easy... guess I failed. ;)
- 30m
- 300.00 meters
- -----
Swimming with a friend who wants to do use swimming to get fitter. Needed some guidance... and we talked a lot. Didn't do much swimming.
Was also tired after having just run 5km.
- 03m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches1202000
Waiting for lap swimming to start.
- Physical Therapy
- 05m
PT exercises and stretches... gotta love exercises where you're laying on the floor and barely moving. ;)
- Health data: Sick: 2 Hours slept: 7
February 27
- 30m
- 1200.00 meters
- 02m 30s /100 meters
Couldn't sleep this morning... tried for 45 min to get back to sleep... didn't work so went for a swim.
Easy work out... no plan just working on mechanics and loosening up the shoulders.
- 08m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- SHOULDERS - Flys2151500
- SHOULDERS - Rotator Cuff - Front2101000
- SHOULDERS - Rotator Cuff - REAR1101000
Theraband exercises for rotator cuff strengthening after the swim.
- Health data: Sleep: 2 Hours slept: 6
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March 2008 
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- 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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This was tough... the distance is an estimate... but close.
I modified the planned workout I was working on when I hurt the shoulder. I tried to do about 1/2 of each distance interval. It was BRUTALLY hard... boy you sure lose your swim mojo in a hurry.
I'm going to have to go see V... get her input into my stroke, before I do anymore damage.
I guess I'm on my way back. :)
EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
Did some exercises while waiting for lane swim to start... I was there 1/2 hr early -- oops. I did my PT exercises for shoulder, crunches and dips... then it was time to swim.
Work crazy busy again.... didn't get to bed on time to swim in the morning... so I had to swim tonight. I'm hoping to swim the next couple days (sweetums willing), and will try to get on the trainer or treadmill in the mornings. See how that works. LOL