Monthly Archives: March 2006

Bike Commute

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I want to get back to bike commuting at least two days a week. I enjoyed the ride this morning even if I got totally soaked (and there was no hot water in the building – so no real shower). I got up way to early, so I’m tired and on top of that I’m in a cranky mood from work stress. I can’t seem to get ahold of Andrew to talk about my training schedule, and I’m gettting a bit annoyed. No electronic version, late with delivery, [insert Marge grumble here]. I really hate not knowing what the big workouts are ahead of time. However, I’m definetly looking forward to the weekend. I need to get rid of this work stress so that I can get in a better head space.

Suffer-o-Rama

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Spin Class at Speed Theory.

  • Exe. Time 1h:10:19
  • Avg HR 134, Max HR 164
  • 122-160 HR 47:44
  • 579 Kcal
  • Avg Cadence 84, Max 114

We did another killer spin video called, “Suffer-o-Rama.” It was hard. My left calf was on the verge of cramping. Stress from work is putting me in a not very good mood.

Physio appt

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Exercises (do these exercises two days on, one day off)

  • pretzel quad stretch 45sec  x2 , both sides
  • modified pidgeon 45 sec x2, both sides
  • core leg raise exercise 2 sets of 10 with 12sec on, 8 sec off
  • two leg squats on decline 3 sets of 15

Storm the Wall

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Swim workout at UBC pool.

  • 200m warmup
  • 4 x 50m desc, 30 sec rest
  • 3 x 200m, 45 sec rest
  • getting crazy in the pool, no chance to really warm down

Storm the wall was happening in the deep end, so I got lots of practice swimming with frenzied, rude, fast, and furious kids as they warmmed up for the race. It was a serious gong show in the pool. I also practiced the feeling of keeping an open armpit and leading with my thumb on the catch phase underneath my body. It was a different feeling.

My plan is to run 1h05 in the trails after work today

  • Exe. Time 1:02:23
  • Avg HR 141, Max HR 155
  • HR 122-160 57:20
  • 551 Kcal

Taking a day-off

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My knee is sore today.  I booked a physio appointment for Wednesday to see if I be proactive and not let this turn to injury.  As such, I’ve decided not to ride or swim today.  Instead I’ll take a rest day today use this plan for the rest of the week:

  • Monday – rest
  • Tuesday – swim, easy run
  • Wednesday – run group (+ physio)
  • Thursday – spin
  • Friday – swim, bike commute

Sunday Tri

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Swim workout

  • 100m warmup
  • 4x50m of (25m closed fist drill, 25m swim) descending
  • 4 x (100m swim, 100m pull, 50m kick)
  • 100m easy, 100m practice draft, 100m faster draft

Run workout

  • Exe. Time 1h08:30
  • Avg HR 141, Max HR 199
  • 122-160 HR 1h:02:38
  • 619kCal

My knee was good today up until the end of the run and then it started to ache a little. It was sore as the day progressed. I iced in the evening and stretched.

Bike commute from Camosun pool to 59th/Cambie.

First Road

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  • Exe. Time 2h:18:41
  • Avg HR 134, Max HR 150
  • 122-160HR, 2h:09:05
  • 1140 kCal
  • Distance 57.7km
  • Avg Speed 24.9km/h, Max 34.1km/h
  • Avg Cadence 88, max 101
  • Ride Time 2:18:32

OOh, this new bike is cool.  I had a wonderful ride, big blue herons, bald eagles, and the whirring wheels of the new bike.  I have a cool picture taken just before embarking on the first road ride for the bike, that I’ll post:

Spinning

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Tonights spin class on the new bike was really hard spin but I felt great . I like the feel of my new shoes and the new bike. My new bike computer let’s you upload data to your computer, so here’s the stats for the workout:

  • avg HR 127bpm
  • high HR 160bpm
  • time spent between 80 – 160bpm 1hr:19:36 (limits weren’t really set right yet)
  • 592kCal
  • avg cadence 79rpm
  • high cadence 104rpm