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Training Log Archive: iansmith

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Biking20 11:53:07 183.26(15.4/h) 294.93(24.8/h) 43279.3
  Running7 5:40:00 40.26(8:27) 64.8(5:15)80.0
  Hiking3 2:30:02 9.63(15:35) 15.5(9:41) 84739.0
  Cross Training3 2:00:0048.8
  Strength training2 1:00:0030.0
  Erg3 58:30 8.85(6:36) 14.25(4:06)29.3
  Swimming1 20:00 0.62(32:11) 1.0(20:00)2.0
  Total34 24:21:39 242.63 390.48 1279308.3
  [1-5]33 24:21:37

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Tuesday Jul 31, 2018 #

7 AM

Biking 45:00 [1] 20.0 km (26.7 kph)

10 PM

Biking 20:00 [1] 8.0 km (24.0 kph)

Monday Jul 30, 2018 #

7 AM

Biking 1:15:00 [1] 32.0 km (25.6 kph) +232m

Sunday Jul 29, 2018 #

8 AM

Biking 1:00:00 [1] 24.0 km (24.0 kph) +126m

2 PM

Biking 40:00 [1] 16.0 km (24.0 kph)

Saturday Jul 28, 2018 #

5 PM

Biking 1:00:00 [1] 24.0 km (24.0 kph) +74m

Thursday Jul 26, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Wednesday Jul 25, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Tuesday Jul 24, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Biking 20:00 [1] 8.0 km (24.0 kph)

Monday Jul 23, 2018 #

10 AM

Biking 18:07 [1] 6.93 km (23.0 kph)

New personal best for commute time! I went down Bathurst street, which seemed to expedite the journey - it's considerably faster than the more sheltered Shaw.
8 PM

Cross Training (Squash ) 30:00 [3]

Solo Hart house trip; I drilled squash. It was stiflingly hot in the basement where the squash courts are, and I was only able to push through 30 minutes before heat exhaustion started to set in.

Erg 20:30 [3] 5.0 km (4:06 / km)

I hopped into the air conditioned "cardio" room for a quick 5k on the erg. I am improving.
11 PM

Biking 30:00 [1] 12.0 km (24.0 kph)

Bike home.

Sunday Jul 22, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Saturday Jul 21, 2018 #

Biking 1:15:00 [1] 30.0 km (24.0 kph)

Friday Jul 20, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Thursday Jul 19, 2018 #

Biking 30:00 [1] 12.0 km (24.0 kph)

Wednesday Jul 18, 2018 #

10 AM

Biking 20:00 [1] 8.0 km (24.0 kph)

Bike to work. I can't emphasize enough how much fun it is to ride speedybike places. On speedy bike, given adequate pavement, I get to slip the surly bonds of foot and fly.

Tuesday Jul 17, 2018 #

7 AM

Biking 1:00:00 [1] 30.0 km (30.0 kph)

Morning wheeeeeee.
7 PM

Erg 5:00 [3] 1.25 km (4:00 / km)

Quick warmup. I biked over and was a little toasty.

Strength training 30:00 [3]

Strength cycle with Connie and Smirnov. 3 sets of:
- 25 box jumps (40 cm?)
- 1 minute plank
- 15 dips
- 20 lunges, each side
- 25 kayakers
- 20 pushups

I wanted more oblique crunches or tuck ups, but we all contributed to the regimen, and my picks were box jumps and plank. Dips and pushups were redundant, and upper body stuff is less useful than core and lower body.

Cross Training (Squash ) 45:00 [2]

Solo squash, rallying the ball against the wall. I really hit a groove near the end of the session despite fatigue in my legs. Fun times.
10 PM

Biking 20:00 [3] 8.0 km (24.0 kph)

Bike home.

Monday Jul 16, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Sunday Jul 15, 2018 #

Biking 20:00 [1] 8.0 km (24.0 kph)

Bike to Mars.

Friday Jul 13, 2018 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: 201802 Asics GT1000

Run home.

Thursday Jul 12, 2018 #

Running 35:00 [1] 7.0 km (5:00 / km)
shoes: 201802 Asics GT1000

Run to work.

Cross Training 45:00 [3]
shoes: 201802 Asics GT1000

Squash with Laleh and Wail.

Wednesday Jul 11, 2018 #

10 PM

Running 1:05:00 [3] 12.8 km (5:05 / km)
shoes: 201802 Asics GT1000

Run home via Eglinton Park.

Tuesday Jul 10, 2018 #

5 PM

Erg 33:00 [3] 8.0 km (4:08 / km)

Squad trip to Hart House. I skipped the stationary bike entirely in favor of the erg. Row on the erg, mostly at about 2:00/500m. I did three 1 min on, 1 min off intervals at the behest of Smirnov.

Strength training 30:00 [3]

Strength circuit with Conny and Smirnov. We started a bit slow; this was Smirnov's first circuit with us, and there was some explaining of objectives. The activity ended up being a bit of a hodge podge. We started with the usual clean and press but aborted because the weight room was crowded, and Smirnov's foot is injured.

2x15 dumbbell clean and press, 12 kg
3 sets of:
2x15 lunges, no weights
20 tuck ups
45s plank
20 kayakers
10 leg lifts
15 pushups

Monday Jul 9, 2018 #

10 PM

Running 40:00 [1] 7.0 km (5:43 / km)
shoes: 201802 Asics GT1000

Run home. I need to get new running shoes soon; my current ones have taken some hiking abuse in addition to running.

Saturday Jul 7, 2018 #

9 PM

Running 1:00:00 [1] 11.0 km (5:27 / km)
shoes: 201802 Asics GT1000

Friday Jul 6, 2018 #

Running 45:00 [1] 9.0 km (5:00 / km)
shoes: 201802 Asics GT1000

Run home.

Thursday Jul 5, 2018 #

Note

Travel day; flew to Toronto. I was tired.

Tuesday Jul 3, 2018 #

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: 201802 Asics GT1000

Running around the rocky hillsides near Bear Valley; I was joined on the expedition by Brendan, Nadine, Joseph, Ruth, and Ben. I wandered ahead of the group and scouted out the path. The rocky hillsides were intricate and would have made a delightful sprint or middle distance map.

Monday Jul 2, 2018 #

Hiking 1:30:00 [1] 11.5 km (7:50 / km)
shoes: 201802 Asics GT1000

Hike with Brendan, Nadine, and Katie up Mt. Reba from Silvertip campground. Total hiking time was about three hours with a stop at the summit to eat and take photos. We followed Biggins' route and recommendation. It was a small hike for the Sierras, but the view at the top was nevertheless remarkable with fields of wildflowers.
9 AM

Hiking 1 [0] 0.0 km +635m null / km

GPS track of hike.

Sunday Jul 1, 2018 #

1 PM

Hiking 1:00:00 [3] 4.0 km (15:00 / km)
shoes: 201802 Asics GT1000

Hike up inspiration point. We had quite the posse.

Hiking 1 [0] 0.0 km +212m null / km

GPS track to Inspiration point
5 PM

Swimming 20:00 [1] 1.0 km (20:00 / km)

Swimming in Lake Alpine. It was pleasant, though I still swim like a brick.

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