Today is a light day because I am racing Owen Sound tomorrow. I haven't trained yet, but when it cools down James and I will be doing a 20min swim followed by a 20min run to get the legs moving and ready for tomorrow.
Feeling good and ready to go in and Give'r
Canadian Triathlete - ISSA Certified Strength and Conditioning Specialist - CPT-ADV, CPR/AED
Friday, September 7, 2007
September 6th, 2007
Today was a hot one! Started off cool this morning and by afternoon the temperature got up to 35 degrees. But you know how we do, I was out on the bike!
Todays bike was a tough one 2 hours hill repeats. I decided to make my way down lower base line, through Hwy 25 and up Bell School Line to the Escarpment. Now for anyone who knows the area that is a tough little incline. I repeated it twice and was averaging over 500-600 watts going up. I decided to hammer the way home from flat to hill section and keep my race pace, which is around 260 watts.
When I got home I jumped off the bike and ran a 3:30km and headed straight into the pool. I did 30 min of water running to cool off.
I had a swim practice but found out when I arrived. (Actually I was told the night before just not paying attention), practice was cancelled and will be next Monday.
Todays bike was a tough one 2 hours hill repeats. I decided to make my way down lower base line, through Hwy 25 and up Bell School Line to the Escarpment. Now for anyone who knows the area that is a tough little incline. I repeated it twice and was averaging over 500-600 watts going up. I decided to hammer the way home from flat to hill section and keep my race pace, which is around 260 watts.
When I got home I jumped off the bike and ran a 3:30km and headed straight into the pool. I did 30 min of water running to cool off.
I had a swim practice but found out when I arrived. (Actually I was told the night before just not paying attention), practice was cancelled and will be next Monday.
Thursday, September 6, 2007
September 5th, 2007
Woke up this morning, and not going to lie, the legs were still a bit sore from the previous race.
Today's training was a track workout 4 x800m with 2oom rest and the start of the season for the BMSC Swim Club.
After a 3km warm up I hit the track and threw down 4 great 800m. I came in on average around 2:44 per 800m. Getting Faster! Felt comfortable and ready to hold a 3:30 7km this weekend. Had a great cool down and headed home to eat. Bob and Steve were also running great! They are on the to some fast times this year.
Swim practice was pretty low key tonight. We had a chat about provincials and nationals this year...and how we are going to win!
Main set was 900 ( 150 IM, no free)
(100 IM, 50 kick)
(50 Free, 100 kick)
2nd Main set was 6x ( 5o Kick, 50 free)
Only did 1500m in the pool today...Don't worry it will be increased with the 5 practices a week!
Eat and Sleep time
Today's training was a track workout 4 x800m with 2oom rest and the start of the season for the BMSC Swim Club.
After a 3km warm up I hit the track and threw down 4 great 800m. I came in on average around 2:44 per 800m. Getting Faster! Felt comfortable and ready to hold a 3:30 7km this weekend. Had a great cool down and headed home to eat. Bob and Steve were also running great! They are on the to some fast times this year.
Swim practice was pretty low key tonight. We had a chat about provincials and nationals this year...and how we are going to win!
Main set was 900 ( 150 IM, no free)
(100 IM, 50 kick)
(50 Free, 100 kick)
2nd Main set was 6x ( 5o Kick, 50 free)
Only did 1500m in the pool today...Don't worry it will be increased with the 5 practices a week!
Eat and Sleep time
Wednesday, September 5, 2007
September 4th, 2007
Wow! Woke up this morning and the legs were like lead. I guess it was that extra 10km I did after the half marathon yesterday. Instead of breaking myself I did 30min of water running, followed by a 30 min MTB.
Time to rest. Owen Sound on the weekend!
Time to rest. Owen Sound on the weekend!
September 3rd, 2007
Oakville Half Marathon was Today. Was a great morning for racing. Slight overcast with a low humidex. I was feeling good and well rested for the race. When the gun went off I came out for the first 2km in 3:30 hitting the 2km mark at 7min. I was a bit fast but felt good.
I was able to hold a 4km/pace for most of the race, until the 14km marker where I lost a bit of focus and ran a 4:30km/pace. I quickly regained focus and crossed the finish line with a respectable 1:25:43.
Three more PB's were set with Jim Craven running a 1:35:00 for his first half marathon. ( with a ton of training put behind him!) Also my other half, running an amazing 1:45:00. Great work Babe! And I can't forget about the man with the plan Steve Santia running a 1:31:00 (number 666) in Quebec! We are on a roll for the Toronto Marathon! See you at the Track
Will be taking tomorrow off. But will be hitting the track hard come Wednesday. Running with the Buffalo's
I was able to hold a 4km/pace for most of the race, until the 14km marker where I lost a bit of focus and ran a 4:30km/pace. I quickly regained focus and crossed the finish line with a respectable 1:25:43.
Three more PB's were set with Jim Craven running a 1:35:00 for his first half marathon. ( with a ton of training put behind him!) Also my other half, running an amazing 1:45:00. Great work Babe! And I can't forget about the man with the plan Steve Santia running a 1:31:00 (number 666) in Quebec! We are on a roll for the Toronto Marathon! See you at the Track
Will be taking tomorrow off. But will be hitting the track hard come Wednesday. Running with the Buffalo's
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