February 27

This week seems to be a write-off.  I'm opening As You Like It soon and we're in long days so I have no time to train.  Plus the kids are tag team stomach flu-ing.  And the weather sucks.  This week I'll do what I can but I won't bother entering any times.  It'll likely be just Ab/core stuff and maybe some running and biking.

February 23

Tomorrow is a write off as we're going to the Drakeford family get together, so I put two workouts in today.  The first was a long ride and then run to work and run home.  Not ideal but ...

The ride was in zone 1 1:30 3rd gear 95 rpm.  The run was harder than I wanted but I was a bit late for work - 6.4k :33. Run home 6k :33.

Bike - 1:30

Run - 1:06

February 22

Rest Day

February 21

Had a good hard workout on the bike this morning.  g.d. I hate one leg spin ups. I can't get any faster than around 90 rpm for 30s.  

B mag - 1:20

Bike commute - :40

February 20

Got to the gym after opening and flat tire.  I didn't get home until 2:30 so was pretty tired.  Body responded pretty well.  I feel stronger pedaling to Y and work.  Did some speed work on the treadmill.  Nothing scientific.  Just how I felt.  Warmed up then ascending speed by .5 for a minute with 1 minute recovery up to 9.0 mph.

Weights - 1:00

Run - :30

Bike commute - 1:00

February 19

B mag - 1:00

Ab/core - :30

February 18

Was able to fit in a short swim in between rehearsal and show call.  It was quite busy at the pool so I couldn't really do any interval stuff.  After warmup I decided to do a :30 swim at tempo to see how far I would go.  So half hour of swimming =1850 meters.  I'd love to do the 1/2 Iron 2k in half an hour.  We shall see.

Swim - :40  (:30 tempo TT 1850m)

Training Plan for the week 7

This week will be/ has been difficult to plan so I'm going to take it as it comes.  I'll count it as a recovery week 'cause the hours are going to be low.

Monday - Swim if I can

Tuesday - B mag - 1:00

Wednesday - Run - :30

Weights 1:00

Thursday - B mag - 1:00

Friday - Swim 1:00

Run - :30 

Saturday - Bike - 1:30

Run - 1:00 Work and back.

Total - 8:00

Weekly totals

Swim - 1:00

Bike - 2:00

Run - 2:20

Weight - 1:30

Total - 7Hrs     Disappointing totals but Sunday was a no train day as it was Deb's birthday!

February 16

Beautiful winter day.  Still snow on the sidewalks but mostly clear.  My long run today was a bit longer than scheduled and it was split in two but I was able to get it in on this busy Saturday.  Down to the Distillery District (over to Broadview and down)in :30:30  5.93k -ave. speed 5'08" (11.5kph) HR 141. Show in between.  Lap 2 on the way up (across to Logan and up) :30:19 5.4k -Ave speed 5'35" (10.6 kph) HR146.  Legs feel fine.

Run - 1:00  (Ave. pace 5'50"  Distance 11.35K  HR 143)

February 15

B mag 1:00

February 14

Had time to get a run in at lunch with the long lunch break.  Lovely day for a run.  7 kilometres.

Didn't have my gps but according to gmap it was 7k heart rate 145.  :37:30

Run- :37:30  (HR145, 7 k)

February 13

The hip seems to be fine.   No tenderness.   It feels kind of like muscle going over tendon.  It feels a tad unstable but I'm not feeling injured.  I will stay away from lunges over the next couple of weeks.

B mag-  1:00

Ab/Core-  :30

February 12

Was able to get to the gym today to workout and run.  during the second set of lunges I felt a ping in my left hip flexor area though I think the flexor is in the front, this ping happened a couple of cms from there.  I stopped the lunges and moved on to the rest of the workout which was just arms. I exercised caution andx-ed the leg press.  I decided to try running and it didn't hurt or irritate at all but I kept it to a slsow long run and put the speed work off til another day. The back though a bit tender didn't bother and it seems to be getting better every day. We'll see how the hip is doing tomorrow.  I can feel it a little when the left leg is extended behind.

Weight- 1:00

Run- :40 (HR127)

February 11

Got up for the 6:30 swim.  It brought bak memories of the early morning swim when I was a kid.  Not as much of a trial as I thought it might be.  Go tin most of a swimplan workout 2700 metres.

Lower back is quite sore.  It's either the longish ride last night on top of the cold run, or the fact that I didn't stretch out my back after the ride.  I stretched the legs but I can't forget the neck and back.

Swim - 1:00

Training Plan for the week 6

Monday - 

Swim - 1:00

Tuesday - 

Run - :40 Fartlek

B mag - 1:00

Wednesday -

Swim - 1:00

Ab/core - 30

Thursday -

Run - :30

B mag - 1:15

Friday - 

Weights 1:00

Saturday -

Run - :45 long run

Sunday -

Bike - 1:45

Total = 9:25

Weekly totals

Swim - 1:45

Bike - 3:50

Run - 1:45

Weights - 1:30

Total = 8:50

February 10

I forgot my shoes for a run at the Y today so I had to run in the FRIGID cold.  I guess it wasn't too bad.  Helped two people out of their parking spots and on the second one I might have hurt my knee.  Though on the bike tonight I don't think it bothered too much.  Some soreness at the top of the knee toward the end of the 1:30 ride.

Run- :45 (slow 7k HR 128)

Bike- 1:30 Ave HR 126

February 9

I think I'll take a rest day today and do both run and bike tomorrow, sunday.  C. has a sleepover and the house needs a clean and I have to work this aft at 11:30 til 10:30. so I'll do the run while Pip is swimming and bike in the evening.  I might have to reschedule next weeks plan.  Resting heart rate is around 43-44 bpm  sitting and watching t.v.  I watched it dip to 38 occasionally.

February 8

Feeling pretty good these days.  Not tired.  I'm going to wear HR monitor to bed and see what my resting HR is.  I know when I'm sitting down it goes to about 50, sometimes below.  Did weight workout today and barely made it to work on time.  I was a bit shaky toward the end of the workout but i didn't really fuel up well this morning.  Had a protein bar after workout and I seemed to recover quite well.

Weight - 1:00  (12 exercises 3 sets of 12-15 reps added glute machine)

February 7

It's going to be hard to fit all the workouts in with work, family etc.  This is not news, I just get frustrated that there are not enough hours in the day.  I'm trying to make up for the shortfalls.  Today was a 1 hr. swim and a 30 min run.  With the snow  it means I have to take the ttc and that takes time out of my workout.  And I can't run outside - too much snow on the sidewalks at the moment.  so I only had an hour at the gym instead of the hour and a half I had planned.  decided to run as I'm trying to keep escalating the milage and with swimming that is not an issue.  After 1/2 hour zone 1 run  I had 25 minutes to swim.  Time for a 5o0m straight swim and 10x50 hard.  To make up for the lack of time in the pool I did some dry land training with a rubber cord - stroke and recovery for 20 minutes during rehearsal.  Tomorrows workout might have to be altered as I need to take Jazz to the vet to get her dressing off and take her to the park.

Run - :30

Swim - :25 + :20

February 6

Huge snow storm.  Work 2-10.  Missed my weight workout. Got the bike in.  The second workout of the week in this program is brutal.  Single leg spin ups.  I do the best I can but come nowhere close to 60s per.

B mag - 1:20

February 5

Had a meeting with the pediatrician for Pip's ADD this morning so I couldn't run to work which is just as well really because it probably would have been too much too soon.

I ran the way from work in :30 6.5 k.

Run - :30 (6.5k 149hr)

Ab/core - :30

February 4

Feeling a little tired today - not a good night's sleep.  

Swim - 1:00  (S94 wu /110,200,300,400,500,400,300,200,100/ cd)

B mag - 1:00

Training Plan for the week 5

Monday:

B mag - 1:00

Swim - S94 1:00

Tuesday:

Run (to and from work) time tbd approx. 1:00

Wednesday:

Weights - 1:00

B mag - 1:00

Thursday:

Swim - 1:00

Run - :30

Friday:

Weights - 1:00

Saturday:

Run - :45

Sunday:

Bike - 1:30

Total - 9:45

Week Totals

Swim - 1:45

Bike - 3:25

Run - 1:15

Weights/core - 1:45

Bike commute - 4:00

TOTAL - 8:15

February 3

Run - :40

Abs/core - :20

February 2

Bike - 1:15 steady 3rd gear zone 1-2.  

February 1

Terrible snow storm - couldn't get to the gym and couldn't run on the road so no run today.  Forced rest day.

January 31

Swim with the interval group.  Had to leave a bit early so only got in 45 minutes.

Swim - :45

January 30

At the gym - 25 minutes of ab and core work before 35 minute run on the treadmill.  On the treadmill I did 5x 20-45 second strides to 9 - 9.5 mph.  Bike is more fun when you're working on something.  Single leg spin ups are hard though.  I'm not sure I've decoded the code right though.

Core - :25

Run - :35

B mag - 1:05 

Bike commute - 1:00

  

January 29

It's February 2 today and we just got our internet back - who knows how long it will last.  Bell sympatico is driving me nuts.

Today, 4 days ago, was a weights day for me.  How to describe it... it's a workout I got from one of the magazines and each exercise has triathlon specificity, though they are not unusual.  lunges, tricep isolation, leg curl and extentions, press  -  12 exercises 3 sets of 12-15 and it takes about an hour.

Weights: 1:00 Hr.

Bike commute - 1:00