Inspired by Colleen’s gift of FOX candies, I brought homemade goodies to share at the workout tonight. A variety of jams from my pantry (grape, blackberry, jalapeno grape, apricot etc) were well received by my LETC friends – and for me, it’s rewarding sharing with people who appreciate, compliment (and even request) the goodies.

am – run/gym workout
26:34 Avg HR 150 – office down Spanish banks and back up
30 min gym workout at UBC pool

pm – spin
Warm-up 10min easy spin @ 60% HR Max
Stand Sit Drill – 5min as: 30sec stand, 30 sit @ 70% HR Max, then 2min easy
Technique – ILD’s 6min as:40sec right, 30sec both, 40sec left, 30 both.
3min easy spin
Anaerobic Power – 5x20sec All Out! On 1:40 easy
Aerobic Capacity – 2x 2:30 @ Pace(80-85%) on 2:00 easy
Cool-down 12min easy spin =60min Total

I felt great at the spin session on Tuesday and I worked my ass off.

I don’t always feel that way on Tuesdays. Sometimes on Tuesdays, I take feedback with a feeling that I’m getting picked on and that I can’t do anything right. A good dose of positive feedback once and a while helps me to get past that. Today Alan told me that I was looking smooth.

I also did other things right to make yesterday a great workout. I psyched myself up for the workout by reading the workout ahead of time and planned my eating and hydrating well throughout the day. I worked really hard, and was looking forward to the workout all day. My HR monitor tells me that I reached 172 – which is got to be the max that I’ve ever seen on the bike. I was totally spent afterwards. I went home, ate well, gave my legs an ice bath, fell into bed, and then slept in on Wednesday morning.

Wednesday, I felt tired but good – better then previous Wednesdays. I guess my body is getting used to the building workout schedule (just like Coach Drew said it would).

am workout
15 min run easy
35 min gym workout
10 min stretch
pm workout
55min spin (hard one!)
10 min run easy
Avg HR 136, Max 172
Avg Cadence 97, Max 128

Torbin and I went to the Canucks game tonight. Thanks, Benny, we had a great time!

stupid early
10-15min ride to Thompson Community Centre
20 min run
35 min gym workout
10 min stretch

still early, but not so stupid
bike commute – 45 min

With the early morning and the late night out on the town, I feel the tingle of a cold coming…

Tuesdays are tough. Two workouts, with the intense spin workouts in the evening, make Tuesdays a day for toughing it out. My head was spinning for a while after this one.

run & gym workout
treadmill run 34 min, HR 145-150 (seems a little high for the effort)
gym workout 30 min, squats now approaching 1/2 my own body weight – a muscle bound gym freak, I am NOT!
*note I still have sore muscles on Thursday from this effort

spin workout
55 min spin workout with 3 x 90s crazy hard killer aerobic power pieces
more stats to come…

The blanket of snow that hit the city Tuesday morning created a wonderfully blank canvas for my early morning run. The dark wet imprints of my footsteps showed my single trail out to the dyke. The sleeping ducks awoke as I passed. With the warmth of the morning, the falling snow morphed to a mist that matched the sleepy morning.

am workout

25 min easy run
45 min strength workout in the gym

pm workout

spin session at Speed Theory
1h:07:23
135 HR avg, Max 167, 495 Kcal
Avg Cad. 89, Max 119

Fitting in today’s gym and spin workouts, and making sure I brought all the right pairs of shoes provided some logistical challenges. I’m out of practice with packing workout gear. I will soon be back to the highly-tuned machine who could wake up, pack a workout bag (with food and gear for up to 3 different activities), eat breakfast, and then catch the bus/carpool in under fifteen minutes.

My workout this morning

20 min run
45 gym workout
10 min stretch

Spin session in the evening

spin session – 60 min
average HR = 138
max HR = 170