swim workout
- 5min warmup
- 25 min easy
- 5 min warmdown
run workout
- run from Kits community centre to Balclava track
- 6 x 400m @ 1:35
- run back
I had a good visit with a bunch ultimate folks at Balclava track after the workout.
Balcalva Track
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Monthly Archives: May 2006
32km Time Trial
- warmup 15:00, Avg HR 135, Max 164
- 124kcal, 6.5km, Avg Speed 30.1km, Max 49.6
- Avg Cadence 87, Max 115
- time trial (includes warmdown)
- Exe. Time 1h16:46
- Avg HR 156, Max HR 232 (?)
- 809kCal, 38.2km, Avg Speed 29.9km/h
- Avg Cadence 92, Max 116
I felt good today. Probably because I had 11hr of sleep. It could also be because I took the day off to attend this talk. It could also be because I planted my garden this afternoon in the gorgeous 30oC weather. Paradise.
Okanagon Ride
3hr ride with Doug and Alison. Gorgeous scenery. We went from Penticton out on East Skaha Lake Road to OK Falls, took Oliver Canyon Ranch Road (?) to Oliver, from Oliver went out on Black Sage Road and then back. Beautiful riding – I must spend more time in the Okanagan riding my bike.
- Exe. Time 3h:06:02
- 77.2km, Avg Speed 24.9km/h, Max 57.3km/h
- Avg Cadence 82, Max 103
BareBones Duathlon
This post is an evolving race report from my experience at the BareBones duathlon in Penticton. Here’s the executive summary:
66 3/9 F3034 556 Joanne Fox | Richmond 1:51:20 |
I had a really fun time. I really liked how hard I pushed myself on the bike. I liked my calm approach to pre-race and the transitions. I was really really thirsty. I would have liked to have had a little more energy to push myself in this second run, but overall I was pleased with the performance (66th overall, 11th female overall, and third in my age group). Next year, I definetly want to break 1h50.
Interested in more details: Continue reading
Drive to Penticton
I skipped swimming again today. I’ve still got a terrible cough. I spent the whole morning on my feet teaching a continuing education course. Fun and stimulating, but tiring. Now I’ve got the drive to Penticton [big sigh].
Nap
Had a busy day at work today (at a conference all day), came home and had a 1hr nap. I didn’t sleep well at all last night because I was stressed about the copyright infrigement situation that we’ve been having to deal with at work. I rode 30minutes on the trainer, felt pretty sick with this cold, and packed my stuff for the Penticton trip this weekend.
Skipped swim, Stanley
skipped swim workout today, sinus cold has hit me
run workout in Stanley Park at Beaver lake loop
warmup, 1km hard, 1km easy, 1km hard, warmdown
felt fast but tired tonight.
I had an excellent chat with my coach, Andrew, about training and managing fatigue today. I feel much better about everything. It’s really been an excellent journey.
Easy Bike
Easy bike commute home, cold looming
Cut the Run Short Today
swim workout
- some 100s, some 200s, bunch of drills, and some 25s
run workout
- Exe. Time 1h:00:09
- Avg HR 136, Max HR 155
- 128-148HR, 49:26
- 508kcal
We had interesting conversations about overtraining at workout today.
Ride with Benny
bike workout
- Exe. Time 3h:41:31
- Avg HR 136, Max HR 168
- 128-148HR 2h:22:51, above 35:07, below 43:33
- 1883kcal
- 95.5km (wow! this is my longest ride ever …)
- Avg Speed 25.9, Max 50.2km/h
- Avg Cadence 90, Max 117
run workout
- Exe. Time 35:46
- Avg HR 167, Max HR 174
- 425kcal
Rode with Benny, Chung, and Alison from UBC, to River Road, to Steveston, back to the Arthur Laing, and back to Steveston. Benny kept us entertained and had us working as a team up 6 road, praticing the 4 person draft.