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Training Log Archive: wilsmith

In the 7 days ending Sep 5, 2015:

activity # timemileskm+m
  Mountain biking5 3:01:12 49.46(16.4/h) 79.6(26.4/h) 758
  Running6 1:40:19 10.44 16.8 290
  Swimming5 1:21:18 2.65(30:41) 4.26(19:04)
  Total10 6:02:49 62.55 100.67 1048

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Saturday Sep 5, 2015 #

7 AM

Swimming 12:15 [3] 0.68 km (18:01 / km)

Morning swim with Katta.
11 AM

Mountain biking 30:00 [3] 12.0 km (24.0 kph) +160m

Relatively easy MTB to Salt Docks

Running 27:00 [3]

Run along rugged trail. First time in ages. Fun challenge.

Friday Sep 4, 2015 #

7 AM

Swimming 16:40 [3] 0.8 km (20:50 / km)

Morning swim with Katta and Jeff. Pretty leisurely pace, still felt fine for 800m anyway.
6 PM

Running 27:52 [3] 6.0 km (4:39 / km) +80m 4:21 / km
ahr:149 max:167

Evening run. Hoped it would feel better than this, but pretty lethargic. Long day in the OR, plus it's stinking hot outside at the moment. So, overall a somewhat leisurely pace, with a little bit of fartlek injected into it as well. My "fast" km was 4:00 even, to give an idea of just how tired I was...

Anyway, at least 6km is better than 0km, I suppose.

Thursday Sep 3, 2015 #

7 AM

Swimming 15:00 [3] 0.81 km (18:38 / km)

Morning swim with Katta. Flat calm mirror conditions. Fabulous end to the summer!
5 PM

Mountain biking 39:39 [4] 21.2 km (32.1 kph) +122m

Technically a MTB ride, but all on the road. Blasting away, trying to keep up with Katta, heather, and Jeff (Faulkner), all of whom were on triathlon/road bikes. Hard work! But, one certainly can average over 30kph even on a MTB with knobby tires.

Super summer weather here, so pretty warm for training. Legs tired initially, but eventually started to cooperate a bit better by the end.

Running 12:15 [4] 3.0 km (4:05 / km) +60m 3:43 / km
ahr:158 max:166

And the run to make it a brick. Felt somewhat better than the other day. But only marginally. Really need for the run to become a bit more fun and easy before triathlons get faster.

Wednesday Sep 2, 2015 #

7 AM

Swimming 11:53 [3] 0.66 km (18:00 / km)

Morning swim with Katta.

Tuesday Sep 1, 2015 #

7 AM

Mountain biking 31:00 [3] 14.0 km (27.1 kph) +160m

Ride into work. Legs tired.

Running 7:34 [3] 1.8 km (4:12 / km) +30m 3:53 / km

Very brief run, to make a brick. Legs still tired...
3 PM

Mountain biking 41:00 [3] 16.0 km (23.4 kph) +180m

Home from work, via Salt Docks. Very little energy, not surprising after long day standing up at work.

Running 13:01 [3] 3.0 km (4:20 / km) +60m 3:57 / km

And the run to make a brick. Just no pop at all in my legs. Sufferfest. Ditched my original intention to do 5k within the first minute or so. 3k seemed much better...

Monday Aug 31, 2015 #

3 PM

Swimming 25:30 [3] 1.32 km (19:19 / km)

Open water swim, out to the islands and back, x2. Pretty choppy, and I definitely was zig-zagging all over the place. Good workout though. I need to do this more often. A LOT more often. Hard to believe that I was doing 60-minute swim workouts last winter. It seems like I'd never survive that at the moment.

On the plus side, the replacement Fenix3 that Garmin so gracefully sent me seems to function well, including open water swimming mode. Let's hope it continues to do so...

Mountain biking 39:33 [3] 16.4 km (24.9 kph) +136m
ahr:136 max:157

CIL Perimeter loop, x2. Nice and easy pace, but set it up as a Strava segment now. Hopefully will be able to knock back a few good times on that course eventually.

Not particularly technical, but it lends itself to simply hammering away, giving me the good aerobic/anaerobic workout that I need from time to time. Ideally I'd have included the descent down the rock face to the beach, but A) that seems a bit technical for some folks, and I'd like to keep this as an accessible loop, and B) at the moment the water levels in Georgian Bay are so high that it's tough to get across the beach.

Running 12:37 [3] 3.0 km (4:12 / km) +60m 3:49 / km
ahr:155 max:167

And the run to make it a brick. Out to bus stop and back. This is another one that ideally I'd like to be doing sub-11 minutes on. Not there yet, for sure.

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