DATE (M/D/YEAR) TIME OF DAY (24-HOUR FORMAT) SPORT ROUTE DISTANCE MEASURE KM ELAPSED TIME WORKOUT TYPE SHOES WEIGHT WEATHER TEMPERATURE AVG HEART RATE RESTING HEART RATE MAX HEART RATE COMMENTS
6/4/2002 Running Long loop 5 miles 8.05 0:45:00 Training run NB 715 Sun 10 C
6/6/2002 Running Track 3 miles 4.83 0:26:00 Training run NB 715
6/7/2002 Running 2 miles 3.22 0:20:00 Stairs NB 715
6/10/2002 07:30:00 Running Track 4 miles 6.44 0:33:40 Training run NB 715 Sun
6/11/2002 07:30:00 Running Track 3 miles 4.83 0:26:50 Training run NB 715 Sun
6/13/2002 07:30:00 Running Track 4 miles 6.44 0:33:00 Training run NB 715 Sun
6/14/2002 07:30:00 Running Track 5 miles 8.05 0:41:12 Training run NB 715 Sun
6/15/2002 09:30:00 Running Track 8 miles 12.87 1:06:18 Long run NB 715 Sun
6/18/2002 07:15:00 Running 3 miles 4.83 0:26:00 Training run NB 715 Clouds
6/20/2002 07:30:00 Running 2 miles 3.22 0:16:48 Training run NB 715 Sun
6/21/2002 07:30:00 Running 2 miles 3.22 0:16:19 NB 715 Sun
6/22/2002 17:00:00 Running Race the Twilight 13.10 miles 21.08 2:18:00 Race NB 715 Sun 31 Very hot.
7/12/2002 07:15:00 Running 3 miles 4.83 0:25:06 Training run NB 715 Sun 23
7/15/2002 Running 3 miles 4.83 0:24:50 Training run NB 715 Sun
7/17/2002 Running Long loop 3.40 miles 5.47 0:30:01 Hills NB 715 Sun 19
7/18/2002 Running Track 3 miles 4.83 0:23:57 Training run NB 715 Sun 20
7/20/2002 09:00:00 Running 6 miles 9.66 0:53:03 Long run NB 715 Sun 23
7/24/2002 07:30:00 Running 3 miles 4.83 0:23:53 Training run NB 715 Clouds 22
7/25/2002 07:30:00 Running 3 miles 4.83 0:24:50 Training run NB 715 Sun 23
7/26/2002 07:30:00 Running 3 miles 4.83 0:23:35 Training run NB 715 Clouds 22
7/27/2002 03:15:00 Running 3 miles 4.83 0:23:37 Training run NB 715 Clouds 21
8/6/2002 07:15:00 Running Track 3 3 miles 4.83 0:24:42 Training run NB 715 Sun 20
8/7/2002 07:15:00 Running Track 3 3 miles 4.83 0:24:10 Training run NB 715 Sun 20
8/9/2002 07:15:00 Running Track 3 3 miles 4.83 0:23:33 Training run NB 715 Sun 22 First 2 miles: 16:24
Last mile: 7.09
8/11/2002 11:00:00 Running Track 5 5 miles 8.05 0:41:28 Long run NB 715 Sun 20
8/13/2002 07:30:00 Running Track 3 3 miles 4.83 0:23:44 NB 715 Sun 18
8/17/2002 09:30:00 Running Long loop 3 miles 4.83 0:25:30 Hills NB 715 Sun 13
8/18/2002 10:00:00 Running Long loop 3 miles 4.83 0:25:30 Hills NB 715 Sun 13
8/20/2002 07:15:00 Running Track 4 4 miles 6.44 0:31:47 Training run NB 715 Clouds 20
8/22/2002 07:15:00 Running Track 4 4 miles 6.44 0:31:25 Training run NB 715 Clouds 20
8/23/2002 07:15:00 Running LRT-Groat Hill 3.50 miles 5.63 0:29:53 Hills NB 715 Sun 15
8/25/2002 10:15:00 Running Track 5.5 5.50 miles 8.85 0:46:00 Long run NB 715 Sun 20 130
8/31/2002 09:30:00 Running LRT-Groat Hill 3.50 miles 5.63 0:30:27 Hills NB 715 Sun 14
9/7/2002 10:15:00 Running Track 3 3 miles 4.83 0:23:35 Training run NB 715 Clouds 18
9/10/2002 07:30:00 Running Track 3 3 miles 4.83 0:23:55 Training run NB 715 80.3 Sun 18
9/13/2002 07:15:00 Running Track 3 3 miles 4.83 0:23:33 Training run NB 715 Sun, Clouds 18
7/13/2004 11:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:45:24 Training run NB 715 77.7 Sun 21
7/14/2004 12:00:00 Weights 0 miles 0.00 0:45:00 77.9 Bench Press, Biceps, Triceps, Shoulders (Lateral Raise), Abs
7/15/2004 12:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:46:08 Training run NB 715 78.5 Sun 25
7/16/2004 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:46:30 Training run NB 715 78.9 Sun 24 2:29; 4:40; 7:14; 9:28; 12:48; 14:55; 25:10; 32:31; 40:30
7/17/2004 Running Saskatchewan 3 miles 4.83 0:26:33 Training run NB 715 79.6 Sun 25 2:29; 4:37; 7:21; 9:25; 14:24; 21:04
7/18/2004 Running Track 3 3 miles 4.83 0:21:53 Training run NB 717 78.9 Sun 25 Trying out new shoes in the Butterdome. (Fast run too!)
7/19/2004 10:45:00 Weights miles 0.00 0:45:00 Clouds 21 One-arm dumbbell rows, dumbbell shoulder press, flat butterfly, push ups, crunches
7/20/2004 11:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:43:48 Training run NB 717 78.2 Sun 22 2:24; 4:26; 6:55; 9:05; 12:29; 14:30; 24:24; 30:58; 38:20;
7/21/2004 12:15:00 Weights miles 0.00 0:30:00 Bench Press, Biceps, Triceps Extension, Shoulders (Lateral Raise), Reverse Curls (Lower Abs)
7/21/2004 10:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:44:26 Training run NB 717 78.9 Sun, Clouds 18 2:23; 4:25; 7:03; 9:13; 12:29; 14:38; 24:59; 31:32; 38:55
7/22/2004 11:15:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:13:56 Long run NB 717 78.0 Sun 21 2:30; 4:43; 7:26; 9:37; 17:44; 30:57; 41:01; 44:32; 54:29; 1:00:57; 1:08:18
7/23/2004 11:30:00 Running Saskatchewan 3 miles 4.83 0:28:19 Recovery NB 717 78.9 Sun 22 2:34; 4:53; 9:50; 15:07; 22:42
7/24/2004 10:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:44:15 Training run NB 717 78.5 Sun 23 2:31; 4:44; 7:25; 9:36; 12:58; 14:59; 24:38; 31:23; 38:45
7/26/2004 10:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:44:15 Training run NB 717 78.7 Sun 21 2:19; 4:30; 7:08; 9:21; 13:10; 14:50; 25:04; 31:37; 38:55
Felt pain in 'shin splints' area at beginning of run
7/27/2004 11:30:00 Weights miles 0.00 0:45:00 78.1 Clouds, Rain 15 Bench Press, Shoulders (Lateral Raise), Biceps, Shoulders (Dumbell Shoulder Press), Triceps Extension, Crunches (Upper Abs), Reverse Curls (Lower Abs)
7/29/2004 11:15:00 Weights miles 0.00 0:45:00 77.0 Sun 20 Flat butterfly, lat pulldown, one-arm dumbbell rows, squats, complete abs
7/30/2004 11:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:45:39 Training run NB 717 76.5 Sun 22 2:19; 4:30; 7:07; 9:24; 12:41; 14:42; 25:07; 32:19; 39:54
7/31/2004 11:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:43:01 Training run NB 717 78.0 Sun, Clouds 17 2:23; 4:35; 7:12; 9:30; 13:01; 15:04; 25:05; 31:18; 37:57
8/1/2004 11:30:00 Running Saskatchewan 3 miles 4.83 0:28:00 Training run NB 717 78.0 Sun, Clouds 18 2:23; 7:02; 14:06; 20:59
Sore muscles in lower leg
8/2/2004 12:00:00 Weights miles 0.00 0:45:00 78.0 Sun 21 Bench Press, Shoulders (Dumbell Shoulder Press), Biceps, Flat Butterfly, Shoulders (Dumbell Front Raise), Triceps, Reverse Curls (Lower Abs), Crunches (Upper Abs)
8/4/2004 11:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:42:35 Training run NB 717 76.9 Clouds 20 2:25; 4:45; 7:09; 9:21; 12:46; 14:50; 24:40; 30:51; 37:32
8/5/2004 10:00:00 Running Saskatchewan 5.66 km 5.66 0:25:23 Training run NB 717 78.0 Clouds 15 2:25; 4:31; 7:12; 9:15; 13:23; 20:25
Took Stitch for a run
8/6/2004 10:30:00 Weights miles 0.00 0:45:00 77.9 Sun 18 Push-ups, dumbbell rows, lat pulldown, bench press, dumbbell lateral raise, complete abs
8/9/2004 12:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:41:05 Training run NB 717 76.3 Sun, Clouds 15 2:19; 4:23; 6:51; 8:58; 12:03; 13:50; 23:17; 29:23; 35:58
8/10/2004 11:30:00 Running Saskatchewan 3 miles 4.83 0:27:56 Training run NB 717 77.3 Sun 20 2:32; 4:55; 7:50; 10:21; 15:30; 22:54
Stitch finished the run with me
8/10/2004 01:00:00 Weights miles 0.00 0:45:00 Bench press, biceps, vertical knee raise (lower abs), lat pulldown, lateral raise (shoulders), triceps, dumbbell shoulder press
8/11/2004 11:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:41:56 Training run NB 717 76.6 Sun 22 2:22; 4:34; 7:14; 9:19; 12:34; 14:34; 24:08; 30:23; 37:05
8/12/2004 11:00:00 Weights miles 0.00 0:30:00 76.7 Sun 23 Push-ups, flat butterfly, dumbbell row, front dumbbell raise (shoulders), sit-ups
8/13/2004 10:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:43:10 Training run NB 717 76.1 Sun 24 2:24; 4:39; 7:14; 9:25; 12:35; 14:33; 24:17; 30:37; 37:48
8/14/2004 11:15:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:15:57 Long run NB 717 75.0 Sun 20 2:31; 4:50; 7:07; 9:43; 18:00; 30:47; 41:30; 45:00; 55:41; 1:02:39; 1:10:09
8/15/2004 11:15:00 Weights miles 0.00 0:30:00 77.6 Sun 21 Bench press, biceps, triceps, dumber shoulder press, vertical knee raise (lower abs), crunches (upper abs)
8/16/2004 10:15:00 Running Saskatchewan 3 miles 4.83 0:28:34 Recovery NB 717 76.2 Sun 19 2:32; 4:46; 7:39; 10:03; 15:57; 23:06
8/17/2004 11:15:00 Weights miles 0.00 0:45:00 75.7 Sun 19 flat butterfly, lat pulldown, one-arm dumbbell row, front dumbbell raise (shoulders), push-ups, complete abs
8/18/2004 10:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:42:59 Training run NB 717 75.9 Sun 18 2:24; 4:34; 7:15; 9:27; 12:47; 14:44; 24:35; 30:49; 37:46
8/19/2004 12:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:43:22 Training run NB 717 76.5 Clouds 17 2:34; 4:46; 7:28; 9:39; 13:00; 15:04; 24:55; 31:13; 38:05
8/20/2004 11:30:00 Weights miles 0.00 0:45:00 76.0 Sun 19 Bench press, vertical knee row (lower abs), biceps, lateral raise (shoulders), triceps, dumbbell shoulder press, crunches (upper abs)
8/22/2004 10:30:00 Running Track 6 6 miles 9.66 0:43:31 Training run NB 717 74.7 Clouds, Rain 8 1K warmup;
7:29; 14:47; 22:06; 29:20; 36:31;
10K time: 45:12
8/24/2004 11:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:41:35 Training run NB 717 74.7 Clouds 12 2:33; 4:46; 7:21; 9:28; 12:36; 14:35; 24:25; 29:54; 36:28
8/25/2004 11:45:00 Weights miles 0.00 0:30:00 Sun 14 Bench press, lat pulldown, triceps (pulldown), dumbbell shoulder press, biceps, vertical knee row (lower abs)
8/25/2004 10:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:20 Training run NB 717 75.1 Sun 12 2:25; 4:37; 7:15; 9:25; 12:30; 14:28; 23:57; 29:39; 35:38
8/26/2004 11:00:00 Running Emily Murphy Hill 5 miles 8.05 0:49:02 Hills NB 717 74.6 Sun 14 2:26; 4:34; 7:07; 9:11; 13:55; (to top of hill, 6 rep's)
U: 1:40; 1:36; 1:33; 1:34; 1:30; 1:42
D: 1:59; 2:04; 2:05; 2:19; 2:23;
34:26 => 8:16; 6:20 (to home)
8/30/2004 11:00:00 Running Home - 4 4 miles 6.44 0:30:48 Training run NB 715 Sun 14
9/5/2004 10:30:00 Running Track 6 6 miles 9.66 0:44:45 Training run NB 717 74.4 Rain 12 7:32; 14:54; 22:19; 29:52; 37:17; 44:45
(~ 10 K in 46:36)
9/6/2004 13:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:43 Training run NB 717 74.8 Sun 13 2:19; 4:23; 6:55; 9:03; 11:58; 13:49; 22:41; 28:26; 34:59
9/7/2004 19:30:00 Swimming miles 0.00 0:30:00 74.5 Clouds 16
9/9/2004 10:00:00 Weights miles 0.00 0:45:00 74.1 Snow 1 Bench press, biceps, dumbbell shoulder press, triceps, vertical knee row, crunches
9/9/2004 19:00:00 Swimming miles 0.00 0:50:00
9/10/2004 12:15:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:15:18 Long run NB 717 73.8 Sun, Clouds 9 2:19; 4:26; 6:55; 9:11; 18:?0; 31:11; 45:36; 55:45; 1:02:15; 1:09:37
9/13/2004 16:00:00 Swimming miles 0.00 1:00:00 74.7 Sun 16 First Penguins' swimming practice
400m warm-up
200m IM (butterfly, back, breast, freestyle)
7 x 50m freestyle (25 - 5 stroke breath, 25 - 3 stroke breath)
100m choice
9/14/2004 11:00:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:34 Training run NB 717 73.7 Sun 14 New route!
2:21; 4:24; 6:56; 8:57; 13:33; 19:34; 24:47; 31:00; 38:48; 44:58; 51:29
9/15/2004 16:00:00 Swimming miles 0.00 1:00:00 73.9 15 Penguins training
9/16/2004 14:45:00 Weights miles 0.00 0:45:00 Bench press, tricep pulldown, biceps, lat pulldown (lats), shoulder dumbbell press, vertical knee row, crunches
9/16/2004 11:15:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:12:12 Training run NB 717 73.6 Clouds 13 2:19; 4:21; 6:46; 8:49; 15:00; 29:59; 44:16; 54:03; 1:00:19; 1:07:11
9/17/2004 17:00:00 Swimming miles 0.00 1:00:00 74.9 Sun, Clouds 11 400m Warm-up
400m kicking
9 x 50 freestyle-underwater-backstroke
9/18/2004 12:00:00 Running Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.48 km 18.48 1:33:18 Long run NB 717 73.4 Clouds 10 2:15; 4:16; 6:45; 8:39; 15:55; 30:10; 44:27; 54:34; 59:54; 1:05:52; 1:14:03; 1:20:31; 1:27:49
New long run
9/20/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 74.5 Sun 10 Penguins training
9/21/2004 11:30:00 Running Emily Murphy Hill 6 miles 9.66 0:53:18 Hills NB 717 73.7 Sun, Clouds 13 2:18; 4:24; 6:51; 8:48; 13:23; (to top of hill, 8 rep's)
U: 1:35; 1:36; 1:41; 1:39; 1:38; 1:40; 1:44; 1:41
D: 1:42; 1:53; 1:59; 1:54; 1:54; 1:56; 1:52;
36:23 => 7:40; 5:40 (to home)
9/22/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 74.6 Sun 18 Penguins Swim
At end of practice: 600m in 12:45
9/23/2004 11:15:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:20 Training run NB 717 73.8 Sun, Clouds 15 2:09; 4:12; 6:37; 8:43; 20:58; 26:00; 31:04; 38:30; 44:37; 51:21
9/24/2004 17:00:00 Swimming miles 0.00 1:00:00 74.3 Sun 21 Freestyle (lots)
Freestyle kicking
9/25/2004 11:00:00 Running Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.48 km 18.48 1:32:00 Long run NB 717 73.3 Sun, Clouds 15 2:15; 4:23; 6:52; 8:56; 16:12; 30:17; 44:27; 53:49; 58:59; 1:04:56; 1:13:08; 1:19:53; 1:26:50
9/27/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 73.8 Sun 21 Penguins training (kicking practice + dolphin kick)
9/28/2004 12:45:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:54:53 Training run NB 717 73.8 Sun 17 2:19; 4:22; 6:54; 8:57; 20:44; 25:15; 30:31; 38:26; 44:14; 50:15
9/29/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 74.1 Clouds 14 Penguins Training
(Back crawl practice, kicking + L-drill + L switch)
9/30/2004 15:45:00 Weights miles 0.00 0:30:00 74.7 Clouds 3 Bench press, lat pull down, triceps, upper abs, shoulder dumbbell press, vertical knee row (lower abs)
10/1/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 74.4 Sun 14 Penguins Training (underwater + kick) (with advanced in west pool)
10/2/2004 11:00:00 Running Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 1:45:08 Long run NB 717 73.0 Sun 16 2:14; 4:22; 6:47; 8:55; 16:06; 28:53; 37:48; 51:51; 1:06:31; 1:12:00; 1:17:43; 1:26:23; 1:32:34; 1:39:41
10/4/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 73.6 Sun 23 Penguins Training
Under water + sprint
freestyle kick & roll drill
8x50m freestyle (1:10)
head-first & feet-first sculling (4x25m)
10/5/2004 11:15:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:55:20 Training run NB 717 73.0 Sun 18 2:14; 4:20; 6:45; 8:42; 20:32; 25:17; 30:52; 38:30; 44:14; 50:31
10/6/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 73.9 Clouds 13 Penguins Training
Breaststroke kick
Build-up + sprint
10 x 50m - freestyle on 1:20 (target 0:57)
10/8/2004 15:00:00 Swimming miles 0.00 1:00:00 Penguin Training 73.4 Clouds 16 Penguin Training
10/9/2004 16:00:00 Running Mom & Dad 4 miles 4 miles 6.44 0:36:00 Training run NB 715 74.0 Sun 14 Ran 4 miles with Maggie
10/10/2004 16:30:00 Running Mom & Dad 6 miles 6 miles 9.66 0:54:00 Training run NB 715 74.0 Clouds 14 Ran 6 miles with Maggie
10/12/2004 09:30:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:57:12 Training run NB 717 73.8 Sun 8 2:14; 4:21; 6:45; 8:43; 20:51; 25:34; 31:31; 39:31; 45:26; 52:12
10/13/2004 15:00:00 Swimming miles 0.00 1:00:00 74.1 Sun, Clouds 20 Penguins Training
(Butterfly drills, some sprint, some backstroke+breaststroke)
10/17/2004 12:15:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 1:03:28 Training run NB 717 73.7 Clouds, Snow -4 Ran in the snow
2:35; 4:45; 7:20; 9:25; 22:04; 35:32; 44:09; 50:47; 58:07
10/18/2004 15:00:00 Swimming miles 0.00 1:00:00 73.4 Clouds, Snow -3 Penguins Training
200m + 2x100m + 4 x 50m warm-up (600m)
3x {50m K - 25m under water - 75m S} @ 50s (450m)
9x 75m @ 2:00 (675m)
2x 50m easy/cool-down (100m)
Total: 1825m
10/19/2004 12:00:00 Running South Sask. Drive 3 miles 4.83 0:25:00 Training run NB 717 74.0 Clouds -4 Went for 25 minute run with Tasha
10/20/2004 15:00:00 Swimming miles 0.00 1:00:00 73.0 Clouds -2 Penguins Swimming
200m + 2x100m + 4 x 50m warm-up (600m)
4 x 25m build
50m relax
600m freestyle - 11:51 (54 second improvement)
50m cool
4 x (100m I.M.) @ 50s (400m)
Total: 1800m
10/22/2004 17:00:00 Swimming miles 0.00 1:00:00 73.6 Clouds -1 Swimming:
600m warmup
4 x 75m (Mod, Under Water, Fast) (300m)
50m easy
2x100m freestyle kick (200m)
100m backstroke kick
250m easy
Some tumble turn practice
(1500m total)
10/23/2004 11:00:00 Running Saskatchewan 3 miles 4.83 0:28:21 Training run NB 717 72.8 Clouds -2 Went running with Daniel
10/24/2004 10:30:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:59:04 Training run NB 717 72.7 Clouds -5 2:27; 4:41; 7:08; 9:17; 21:42; 26:35; 32:18; 40:13; 46:28; 53:39
10/25/2004 15:00:00 Swimming miles 0.00 1:00:00 74.7 Sun 4 Penguins Training
200m + 2 x 100m + 4 x 50m warm-up (600m)
9 x 50m Drill + Swim (breast & freestyle) (450m)
14 x 25m freestyle kick (mod. + sprint) (350m)
3 x 75 (Baywatch, sprint, loose) (225m)
25m loose
(1650m total)
10/26/2004 11:45:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:07:37 Training run NB 717 72.9 Sun 0 2:21; 4:25; 8:53; 16:04; 29:52; 42:00; 51:00; 56:10; 1:02:40
10/27/2004 15:00:00 Swimming miles 0.00 1:00:00 74.4 Sun 1 Penguins swimming
550m warmup
250m kick
15 x 25m {3x (2mod, 1 kick head up, 1 baywatch, 1 full-out) =375m
6 x 100m @ 2:30
50m easy
(Total: 1825m)
10/28/2004 09:15:00 Weights miles 0.00 0:45:00 73.6 Clouds -2 Bench press, biceps, lat pulldown, vertical knee row (lower abs), dumbbell shoulder raise, crunches (lower abs)
10/29/2004 15:00:00 Swimming miles 0.00 1:00:00 72.9 Sun 3 Penguins Training
600m warm-up
20 x 25m freestyle @ 45s (holding ~ 23s) (500m)
100m easy
100m kick
50m easy
50m freestyle (relay)
(1400m total)
10/30/2004 12:00:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:59:07 Training run NB 717 72.4 Sun, Clouds 5 2:13; 4:15; 6:41; 8:48; 21:37; 26:45; 32:28; 40:41; 46:49; 53:52
11/1/2004 15:00:00 Swimming miles 0.00 1:00:00 74.0 Sun 1 Penguin Swimming
600m warm-up
3x {4x25m drill, 2x25m swim} @ 45s (450m)
2x {2x25m kick, 4x25 swim} @ 45s (300m)
3x {3x50 increase speed 1-3} @1:30 (450m)
50m easy
(Total: 1850m)
11/3/2004 15:00:00 Swimming miles 0.00 1:00:00 73.1 Sun 4 Penguin's Training
600m warm-up
10 minute tumble turn practice (100m)
4x {4x25m: S K S / slow-fast} @ 40s (400m)
10x75m @ 1:45 (750m)
(Total: 1850m)
11/5/2004 15:00:00 Swimming miles 0.00 1:00:00 73.1 Sun 9 Penguin's Training
600m warm-up
4 x {25m Baywatch, 25m underwater, 25m sprint, 25 Easy (@50s)} (400 m)
6 x 75m (25m K, 50m S) @ 2:00 (450m)
100m easy
50m back + 50m freestyle (relay) (100m)
(Total: 1650m)
11/6/2004 09:00:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:39 Training run NB 717 71.8 Sun 0 2:17; 4:21; 6:50; 8:52; 21:20; 25:59; 31:24; 39:07; 45:07; 51:45
11/8/2004 15:00:00 Swimming miles 0.00 1:00:00 73.0 Clouds 1 Penguin's Training
600m warm-up
2 x {1 mod, 1 fast, 1 mod, 2 fast @ 50s} (250m)
Tumle turn practice (250m)
4 x {2 x (25m stroke, 25m freestyle)} @ 2:20 (400m)
50m easy
(Total: 1550m)
11/9/2004 09:30:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:32 Training run NB 717 73.8 Clouds 1 2:18; 4:23; 6:52; 8:51; 21:33; 26:16; 32:02; 39:52; 45:35; 51:58
11/10/2004 15:00:00 Swimming miles 0.00 1:00:00 74.8 Penguin's Training (ended up in the West Pool)
11/11/2004 11:15:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:09:51 Training run NB 717 74.2 Sun 1 (Ignored MacDonald bridge detour)
2:21; 4:29; 7:01; 9:12; 16:25; 28:54; 42:17; 51:56; 58:00; 1:04:52
11/12/2004 15:00:00 Swimming miles 0.00 1:00:00 74.1 Sun 6 Penguin's Training
450m warm-up
4x {25m mod, 25m fast, 25m mod, 2x(25m fast)} [2 kick, 2 swim] @45 (500m)
2 x {200m IM, 100m Freestyle build} @ 2:30 (400m)
50m easy
(Total: 1400m)
11/13/2004 10:30:00 Running Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 1:35:46 Long run NB 717 73.4 Sun 2 2:14; 4:20; 6:48; 8:52; 16:11; 27:06; 36:06; 49:18; 59:01; 1:03:53; 1:09:44; 1:17:31; 1:23:59; 1:30:46
11/15/2004 15:00:00 Swimming miles 0.00 1:00:00 73.9 Clouds 13 Penguin's Training
500m warm-up (200m + 2x100m + 2x50m)
12 x 50m @ 1:30 (2 mod, 1 build) (600m)
Flip turn practice (300m)
(Total: 1400m)
11/17/2004 15:00:00 Swimming miles 0.00 1:00:00 73.8 Sun 7 550m warm-up
8 x 25m (1/2 fast, 1/2 mod) {4 CH, 4 FR} @ 45s (200m)
50m easy
3 x 50m all-out {FR=35.5, BR=40, FR=41} (150m)
50m easy
3x50m CH (150m)
50m easy
(Total: 1200m)
11/18/2004 10:00:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:30 Training run NB 717 73.4 Clouds -1 2:12; 4:15; 6:39; 8:41; 20:42; 25:28; 31:15; 39:10; 45:01; 51:35
11/19/2004 15:00:00 Swimming miles 0.00 1:00:00 73.8 Sun 2 Penguin's Training
600m warm-up
2x {75m @ 2:00, 2x 50m @ 1:20, 4 x 25m @ 40s (last 25 all-out)} (550m)
Flip-turn practice (going well)
Total: 1150m
11/20/2004 15:00:00 Swimming miles 0.00 1:00:00 Race 73.4 Clouds 2 Race:
25m F @ 17.11
50m B @ 42.45
50m F @ 39.47
25m B @ ?
11/22/2004 15:00:00 Swimming miles 0.00 1:00:00 73.9 Sun -2 Penguin's Training
600m warm-up
100m easy
600m timed (11:34)
9x50m @ 1:20 (450m total)
2x25m Under water
(Total: 1800m)
11/23/2004 10:30:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:29 Training run NB 717 73.2 Sun, Clouds -1 2:09; 4:11; 6:38; 8:24; 20:29; 25:23; 30:51; 38:43; 44:46; 51:33
11/24/2004 15:00:00 Swimming miles 0.00 1:00:00 73.2 Clouds 1 Penguin's Training
600m warm-up
16x50m @ 1:15 (choice) (800m total)
Last 10 minutes - Water frisbee game
Total: 1400m
11/25/2004 10:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:38:13 Training run NB 717 74.8 Sun 2 2:10; 4:11; 6:35; 8:41; 11:39; 13:32; 22:45; 28:08; 34:01
11/26/2004 15:00:00 Swimming miles 0.00 1:00:00 74.8 Sun 2 Penguin's Training
500m warm-up
2 x {3x50m all-out (freestyle) @ 1:00, 100m easy} (500m)
6x50m Breast (300m)
100m timed kick
100m easy
25m to other side + 3 x 25m Relay (100m)
Total: 1600m
11/27/2004 11:30:00 Running Kinsmen - Ped Bridge - double 8-loop 23.81 km 23.81 1:56:41 Long run NB 717 73.0 Sun, Clouds 0 2:15; 4:21; 6:53; 8:57; 16:23; 27:44; 36:50; 50:11; 59:57; 1:04:52; 1:10:44; 1:18:51; 1:23:48; 1:29:39; 1:37:53; 1:44:16; 1:51:21
11/29/2004 15:00:00 Swimming miles 0.00 1:00:00 75.0 Sun, Clouds 4 Penguin's Training
600m warm-up
6x25m (1mod, 1 fast) @ 45s (150m)
9x50m (3 Doggie, 3 6-3-3, 3 Doggie) D/S @ 1:10 (450m)
15x50m @ 1:15 (holding 51s) (750m)
50m loose
Total: 2000m
11/30/2004 21:00:00 Running 3 miles 4.83 0:28:46 Training run NB 717 73.8 Clouds 1 Went for run with Tash (down Emily Murphy up Groat)
12/1/2004 15:00:00 Swimming miles 0.00 1:00:00 73.0 Sun 4 Penguin's Training
600m warm-up
5x {25m kick, 50m 2K+S, 25m S (breast)) @ 40s (400m)
8x50m F @ 1:10 (400m)
3 x (3x25m F all-out @ 30s, 75m easy @ 2:30) (450m)
50m easy
Total: 1900m
12/3/2004 17:15:00 Swimming miles 0.00 0:40:00 74.1 Sun 6 Went for swim with Dave
(Total: 1000m)
12/9/2004 21:00:00 Speed Skating miles 0.00 1:00:00 74.1 Sun -10 ESSA practice
(Getting used to skates again)
12/17/2004 15:00:00 Swimming miles 0.00 1:00:00 74.2 Sun 6 Penguin's Training
400m warmup
600m timed: 12:21 (in 25m West pool, would be 11:17 in East pool)
Total: 1000m
1/4/2005 19:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 74.1 Wind -16 Still need new skates
1/5/2005 19:00:00 Swimming 1200 yds 1.10 1:00:00 73.0 Sun -10 Started swimming again
600y warm-up
4x{25y normal, 25y fast, 25y under} (300y)
10x25y kick (250y)
50y free
1/6/2005 19:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 72.9 Sun, Clouds -12 Starting feel a bit more comfortable on the ice. Skates still uncomfortable though.
Some accelerating runs
Practiced some starts
Skating in someones draft
1/7/2005 19:00:00 Swimming 1400 yds 1.28 1:00:00 73.7 Snow -14 600y warm-up
200y freestyle & 100y breast
300y free style kick
200y dolphin kick
100y freestyle
1/10/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 73.2 Sun -15 500y warmup
12x25y @ 50s kick {6 x ch, 6 x fr} (1 mod, 2 fast) (300y)
8x100y @ 2:20 fr {strokes: 3-5-3-7} (800y)
2x{25y build, 25y under, 25y sprint, 25y mod} @ 50s (200y)
50y easy
1/11/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 72.8 Snow -20 Starts & acceleration
2x {3x (800m fast, 400m easy), 400m easy} (8000m)
Total: 10km ?
1/12/2005 16:00:00 Swimming 1700 yds 1.55 1:00:00 73.0 Sun -26 Missed Penguin Training
600y warm-up
500y fr (50's @ 1:20)
200y br, 200y fr, 200y br
1/14/2005 15:00:00 Swimming 1500 yds 1.37 1:00:00 Penguin Training 73.2 Sun -21 600y warm-up
6x50y BK @ 1:30 (300y)
5x100y fr @ 2:45 (3rd 25y under) (500y)
50y easy
25y relay (+25y other side)
1/17/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 73.6 Clouds -2 600y warm-up
4x25y free-style, no breathing @ 1:00 (100y)
100y easy
600y timed (11:51, fair bit slower)
100y easy
12x25y kick (4 breast, 4 free, 4 breast) @ 45s (300y)
50y easy
1/18/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 73.4 Clouds -12 Acceleration & start movement
some drills focussing on being low & stride bringing the feet in
800m laps alternating
1/19/2005 16:00:00 Swimming 1500 yds 1.37 1:00:00 73.1 Rain -5 Missed training
Did some swimming on my own
1/20/2005 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 73.2 Snow -10 Some starts practice
Some accelerations
5 fast laps, a few slow laps (bunch of times)
Could not keep up with the fast guys
1/21/2005 15:00:00 Swimming 1400 yds 1.28 1:00:00 Penguin Training 73.9 Sun -19 600y warm-up
4x25y (head up, under water) @ 50s (100y)
4x25y (no breathing sprint) @ 50s (100y)
12x50y {Fly/FR, BK/FR, BR/FR} @ 1:30 (600y)
Game of frisbee at the end
1/22/2005 01:00:00 Speed Skating miles 0.00 1:30:00 74.4 Sun -10
1/24/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 74.0 Sun 8 600y warm-up
4x25 sprint no breathing @ 50s (100y)
9x50y kick (mod/mod, fast/mod, mod/fast) @ 1:45 (450y)
50y easy
3x (3x25y all-out @ 30s, 125y easy) @ 3:30 (600y)
1/26/2005 19:00:00 Swimming 2000 yds 1.83 1:00:00 73.6 Clouds -4 600y warm-up
4x25y sprint no breath @ 50s (100y)
6x50y breast @ 1:30 (300y)
3x (3x25y all-out FR @ 30s, 125y CH @ 3:30) (600y)
2x (3x25y FR kick fast @ 40s, 75y FR kick @ 3:00) (400y)
1/28/2005 15:00:00 Swimming 1550 yds 1.42 1:00:00 Penguin Training 73.0 Clouds -9 600y warm-up
4x25y @ 50s no breath (100y)
6x100y (25 k, 25 sw, 50 fr (BK,BR,FR)) @2:15 (600y)
10x25y 2x(3x25 mod, 25 fast) (25 mod, 25 fast) (250y)
Turns practice
1/29/2005 11:00:00 Speed Skating miles 0.00 0:30:00 73.9 Clouds -5 Legs felt very tired
1/31/2005 19:00:00 Swimming 1850 yds 1.69 1:00:00 73.8 Sun 6 600 y warm-up
12x50y kick (4x(mod/mod, fast/mod, mod/fast)) @ 1:45 (600y)
6x100y FR @ 2:30 (600y)
50y easy
2/2/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 74.8 Sun 7 600y warmup
4x25y sprint no breath (100y)
50y easy
600y timed (10:51, much better!)
100y easy
50y easy
6x25y sideways kick (arm stretch & other on hip) @ 50s (150y)
4x25y sideways kick, with arm throw & breath @ 50s (100y)
2x25y stretched arm swim (50y)
2/4/2005 15:00:00 Swimming 1500 yds 1.37 1:00:00 Penguin Training 73.8 Snow -13 600y warm-up
4x25y sprint no breath @ 45 (made it) (100y)
8x100y (50y back, 50y free) @ 2:15 (800y)
2/5/2005 11:00:00 Speed Skating miles 0.00 1:00:00 73.8 Clouds -16 Felt better than last time.
2/7/2005 15:00:00 Swimming 1750 yds 1.60 1:00:00 Penguin Training 73.8 Sun -13 600y warm-up
4x25y sprint no breath @ 45s (100y)
50y easy
7x (25y doggy paddle, 50y swim) (550y)
3x (3x25y @ 40 sprint, 75y loose @ 2:00) (450y)
2/7/2005 20:45:00 Running Track 4 4 miles 6.44 0:31:40 Training run NB 717 73.8 Sun -13 8:29; 16:21; 24:06
2/8/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 73.9 Sun -3 Some warm-up and stride practice.
Then 5-lap bouts at higher speed with 2 laps easy between.
2/9/2005 15:00:00 Swimming 1300 yds 1.19 1:00:00 Penguin Training 74.5 Sun -1 600y warm-up
4x25y sprint no breath @ 45s (100y)
7x50y {6s back kick, 2s arm up, switch) (25y drill, 25y swim) @ 1:45 (350 y)
2x (25y no breath, 25y under, 25y all-out, 25y easy) @ 1:00 (200y)
50y easy
2/11/2005 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 74.1 Sun 10 600y warm-up
4x25y sprint no breath @ 45s (100y)
9x50y (breast 25y drill/ 25y swim) @ 1:20 (450y)
3x{3x25y FR fast @ 40s, 50y FL @ 1:20, 25y easy) (450y)
2x25y relays (100y total back & forth)
2/12/2005 16:00:00 Running Dave's Run 8.73 km 8.73 0:42:00 Training run NB 717 73.1 Sun 4 Went for an intense run with Dave.
2/14/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 73.2 Snow -11 600y warm-up
4x25y sprint no breath (100y)
8x50y (25y drill, 25y swim) (2 FR,2 BR,2 FR,2 BK) (400y)
8x75y FR @ 1:40 (600y)
50y easy
25y under water, 75y loose (100y)
2/15/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 74.0 Sun -9 Some warm-up, accelerations, long strides on straight away
10K in 27:00
2/16/2005 15:00:00 Swimming 2150 yds 1.97 1:00:00 Penguin Training 74.8 Sun -1 600y warm-up
4x25y sprint no breath @ 45s (100y)
9x50y 25y kick, 25y swim (2 FR, 1 BR) @ 1:20 (450y)
9x100y FR @ 2:10 (900y)
100y loose
2/18/2005 15:00:00 Swimming 1450 yds 1.33 1:00:00 Penguin Training 73.8 Sun -6 600y warm-up
6x25y no breath @ 45s (150y)
12x25y kick (no board) @ 50s (300y)
12x25y (25y swim, 25y under) @ 40s (300y)
2x25y relay (50y + 50y to other side & back)
2/20/2005 10:45:00 Speed Skating miles 0.00 1:30:00 74.0 Sun -10 Had a nice skate.
2/22/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 74.3 Sun -2 Felt good, getting better at cornering.
Did some stride focus on straight aways & corners (count to three per feet)
Then 5 lappers
2/23/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 74.7 Sun 7 600y warm-up
4x25y sprint, no breath (100y)
12x50y (25y kick, 25y swim) (600y)
5x100y swim (500y)
2/24/2005 20:00:00 Speed Skating miles 0.00 1:00:00 ESSA Training 75.2 Sun -1 3 laps of accel (half track of acceleration)
4 x 5 laps (with laps easy between)
2/25/2005 17:00:00 Swimming 1800 yds 1.65 1:00:00 74.8 Sun 6 600y warm-up
4x25y sprint, no breath @ 45s (100y)
8x50y {25y drill (doggie paddle), 25y swim} (400y)
7x100y (700y)
2/26/2005 11:00:00 Speed Skating miles 0.00 2:00:00 74.8 Sun 2 Some accelerations for warm-up
10 x 5 laps
3/2/2005 20:00:00 Running 4 miles 6.44 0:37:15 Training run NB 717 73.8 Sun 4 Went for run with Brad
3/3/2005 Cycling 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:30:00 74.1 Sun 6 Measured the 8-loop distance:
To Sask. Drive & 111th street: 2.04 km
To Sask. Drive & Emily Murphy: 3.12 km
To Groat & River Valley Road: 4.31 km (hill: 1.19 km)
To Groat & River Valley Road: 8.25 km (loop: 3.94 km)
To Sask. Drive & Emily Murphy: 9.43 km (hill: 1.18 km)
To 87th & Sask. Drive: 10.88 km (Sask. Bend: 1.45 km)
(Home stretch: 1.11 km)
Total 8 loop: 11.97 km (7.48 Miles)
3-mile Saskatchewan run: 3.12 km + 11.97 km - 9.43 km
5.66 km (3.54 miles)
3/4/2005 15:00:00 Swimming 1725 yds 1.58 1:00:00 Penguin Training 74.1 Sun 10 600y warm-up
7x100y {breathing: 3-5-3-7} @ 2:15 (700y)
5x50y kick {choice, 2 & 4 all-out} (250y)
50y easy
2x25y all-out (timed)
75y easy (125y)
3/5/2005 09:45:00 Running 8-loop - up Groat 7 miles 11.27 0:53:39 Training run NB 717 73.7 Sun 4 2:19; 4:29; 6:51; 8:40; 18:42; 23:36; 29:07; 36:42; 47:39
3/7/2005 15:00:00 Swimming 1725 yds 1.58 1:00:00 Penguin Training 75.0 Clouds 2 600y warm-up
4x25y sprint no breath @ 40s (100y)
6x100y (3 CH, 3 FR) @ 2:20 (600y)
7x50y (25y drill, 25y swim) (4x 6-3-3, 3x BR with Fly kick) @ 1:20 (350y)
3x25y (FR to middle of pool, flip) (relay style) (75y)
3/8/2005 18:15:00 Running 8-loop - up Groat 7 miles 11.27 0:54:53 Training run NB 717 74.1 Clouds 7 2:22; 4:30; 6:58; 18:52; 23:51; 29:42; 37:31; 48:40
3/9/2005 16:00:00 Swimming 3500 yds 3.20 1:30:00 74.6 Sun 10 600y warm-up
Did 200's and 300's of freestyle alternating with breast
(Total 3500 yards)
3/11/2005 15:00:00 Swimming 1500 yds 1.37 1:00:00 Penguin Training 75.1 Sun 10 550 y warm-up
4x25 y sprint no breath @ 40s (100y)
3x{2x25y kick fast @50s + 2x50y S fast + 100y loose @ 3:00) (750y)
games (towing relay & breast stroke race) (100y)
3/12/2005 15:00:00 Swimming 5 km 5.00 1:45:00 Race 74.4 Clouds 5 Swim-A-Thon 5000m event
600y pace: 11:31
3/14/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 74.3 Sun 4 600y warm-up
7x100y CH (did 4 FR, 2 BR) @ 2:15 (700y)
5x50y BR @ 1:10 (250y)
10x25y FR @ 50s {1 fast, 1 slow, 2x (2 fast, 2 slow)} 250y
50y easy
3/16/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 74.4 Snow -5 600y warm-up
4x25y sprint, no breath @ 40s (100y)
9x50y {BK (25y drill, 25y swim) drill=(left only, right only, both)} @ 1:30 (450y)
8x75y 2x{2x(25y K, 50y S (CH)) 2x(25y BK, 25y BR, 25y FR)} @ 1:30 (600y)
100y loose
3/18/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 600y warm-up
Forgot to log work-out
3/21/2005 15:00:00 Swimming 1550 yds 1.42 1:00:00 Penguin Training 74.6 Snow -4 600y warm-up
2x{ (2x50y @ 1:30, 100y @ 3:00) kick CH,FR} (400y)
3x{ (2x25y @ 50, 50y @ 1:20) (2xCH, 1xFR)} (300y)
200y loose
inner-tube relay, 50y
3/23/2005 15:00:00 Swimming 1950 yds 1.78 1:00:00 Penguin Training 75.0 Sun -9 Warm-up (600y)
10x50y BR @ 1:15 (500y)
3x(25y mod, 25y under water, 25y mod, 25y all-out) (300 y)
4x100y @ 2:20 (400y)
150y loose
3/29/2005 15:00:00 Swimming 1550 meters 1.55 1:00:00 Penguin Training 74.1 Sun 7 400m warm-up
2 x (4x25 @ 30s sprint, no breath)) (200m)
8x75m (50 free, 25 ch) @ 1:45 (600m)
3x(25m mod, 25m kick head-up, 25m swim head-up, 25m all-out) (300m)
25m back, 25m free (50m)
3/30/2005 16:00:00 Swimming 1200 yds 1.10 1:00:00 75.1 Sun 6 Missed Penguin's Training
Did some 100's and freestyle kick
3/31/2005 15:00:00 Swimming 1600 meters 1.60 1:00:00 Penguin Training 75.2 Sun 9 350m warm-up
6x25m sprint, no breath (150m)
8x75m (breathing: 3 - 5 -3) @ 1:50 (600m)
50m loose
3x {(2x25m (1/2 head-up, 1/2 no breath), 2x25m all-out) @ 40s, 50m loose @ 1:30} 450m
4/1/2005 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 75.0 Sun 15 500m warm-up
4x (4x25 sprint no breath @30s) (400m)
10x50m (25m kick (BR/FR) + 25m swim) @ 1:30 (500m)
3x(25m breathing 5th stroke, 25m underwater, 25m baywatch, 25m all-out @ 40s) (300m)
4/2/2005 10:15:00 Running 8 - loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:56:38 Training run NB 717 73.9 Sun 6 2:12; 4:08; 6:35; 8:26; 13:24; 18:47; 24:03; 29:45; 38:00; 44:05; 51:23
4/4/2005 15:00:00 Swimming 1550 meters 1.55 1:00:00 Penguin Training 75.6 Sun 9 200m warm-up
4x25m sprint, no breath (100m)
9x50m kick @ 1:30 (450m)
3x(25m mod, 25m 1/2 head-up & 1/2 no breath, 25m all-out @ 40s) (225m)
75 loose
3x(100m all-out, 50m loose) @ 5:00 (450m)
50m loose
4/4/2005 15:00:00 Running Brad Run 4.50 miles 7.24 0:40:00 Training run NB 717 Went for an easy run with Brad.
4/5/2005 15:00:00 Swimming 1425 meters 1.43 1:00:00 Penguin Training 74.7 Sun, Clouds 10 200m warm-up
4x25m sprint, no breath (100m)
8x100m (75m free, 25m stroke) @ 2:15 (800m)
4x50m (37.5m fast, 12.5m mod) @ 1:30 (200m)
5x25m relay/starts (125m)
4/6/2005 16:00:00 Swimming 1400 yds 1.28 1:00:00 75.0 Sun 15 Missed practice
600y warm-up
4x100y free
2x100y breast
2x(25y mod, 25y fast, 25y under water)
50y loose
4/6/2005 10:00:00 Running Saskatchewan 5.66 km 5.66 0:30:00 Training run NB 717 Went for a run with Brad.
4/7/2005 15:00:00 Swimming 1000 meters 1.00 1:00:00 Penguin Training 74.3 Sun 19 400M warm-up
4x25m sprint no breath @ 30s (100m)
8x50m {2x(25m kick + 25m swim) + 2x50m swim) @1:30 (400m)
some starts & turns practice (100m)
4/8/2005 15:00:00 Swimming 800 yds 0.73 1:00:00 Penguin Training 74.7 Rain 9 Last Penguin's practice of the year
400y warm-up
4x25y sprint, no breath @ 30s
4x25y backstroke @ 40s
some relays
innertube waterpolo
4/9/2005 10:30:00 Running Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 1:38:06 Long run NB 717 73.6 Sun 7 2:14; 4:17; 6:49; 8:53; 15:53; 26:23; 35:07; 48:16; 58:16; 1:03:40; 1:09:30; 1:18:04; 1:24:51; 1:32:23
4/13/2005 16:00:00 Swimming 1500 yds 1.37 1:00:00 74.4 Clouds 600y warm-up
Did some butterfly with guys from VLSI lab
Finished with some 100's
4/15/2005 19:00:00 Swimming 1900 yds 1.74 1:00:00 75.4 Sun 12 600y warm-up
4x(100y kick, 50y swim) (600y)
600y timed (9:45? 10:45?)
100y easy
4/20/2005 17:00:00 Cycling Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 0:45:00 73.7 Sun 21 Bottom Walterdale bridge: 3.61km
Low Level bridge: 5.85km
LRT Bridge: 10.44km
Groat Bridge1: 12.43km (hill is exactly 1km)
Groat Bridge2: 16.29km (loop: 3.86km)
Home: 19.95km
4/22/2005 11:45:00 Running 8 -loop Trail (Valley Trail - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:02 Training run NB 717 74.6 Sun, Wind 20 2:19; 4:13; 6:39; 8:33; 20:24; 25:29; 30:55; 38:49; 45:17; 52:30
4/23/2005 11:30:00 Cycling LRT - Groat - Emily Murphy - Sask. Dr. 8.79 km 8.79 End LRT bridge: 3.12 km
Start Groat Road Bridge: 5.12 km
Top Emily Murphy: 6.30 km (hill: 1.18 km)
4/23/2005 10:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:42 Training run NB 717 76.7 Sun 16 2:19; 4:24; 6:54; 8:57; 14:02; 23:13; 29:07; 35:43
5/3/2005 19:00:00 Swimming 1800 yds 1.65 1:00:00 74.1 Sun 19 600y warm-up
4x25y @ 40s sprint, no breath
8x50y kick
8x75y FR @ 1:50
6x50y BR
5/4/2005 11:00:00 Running 8-loop trail (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:12 Training run NB 717 73.7 Sun 13 2:09; 4:06; 6:33; 8:30; 20:41; 25:43; 31:21; 39:22; 45:45; 52:41
5/4/2005 12:00:00 Cycling 8-loop trail (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:40:00 Measured trail 8-loop:
2.06km (Top 111st)
4.55km (End Groat Road bridge)
8.47km (End Groat Road bridge: loop 3.92 km)
9.66km (Top Emily Murphy: hill 1.19 km)
12.16km (home)
5/5/2005 16:00:00 Swimming 2100 yds 1.92 1:00:00 74.1 Clouds 22 600y warm-up
4x25y sprint, no breath @ 40s
7x100y (25y drill, 75y swim) @ 2:15
6x50y BR @ 1:10 (300y)
4x(25y mod, 25y under water, 25y fast) @ 50s (300y)
100y loose
5/6/2005 11:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:24 Training run NB 717 73.8 Sun 15 2:11; 4:10; 6:28; 8:32; 20:18; 25:32; 31:25; 39:24; 45:49; 52:53
5/8/2005 18:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:49:33 Training run NB 718 74.6 Sun 16 2:40; 5:16; 8:33; 10:59; 28:17; 34:40; 38:01
5/10/2005 16:00:00 Swimming 2000 yds 1.83 1:00:00 75.0 Sun 9 600y warm-up
4x25y @ 45s (100y)
8x100y breathing (3-5-3-7) @ 2:15 (800y)
10x50y kick @ 1:45 (500y)
5/12/2005 10:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:59:11 Training run NB 718 74.5 Sun 18 2:15; 4:15; 6:37; 8:38; 20:49; 26:04; 31:53; 40:04; 46:36; 53:45
5/13/2005 16:45:00 Running Dave's Run 8.73 km 8.73 0:41:37 Training run NB 718 74.4 Sun 13 Went for a run with Dave
5/13/2005 17:30:00 Weights miles 0.00 0:30:00 Did wrestler's workout with Dave
(Weight for each set: 20, 30, 30, 30, 20, 10)
Set consists of:
row, back pull up, front pull-up, shoulder raise, single leg squats, jerks/powerlift
5/15/2005 Running Home 2 3 km 3.00 0:13:34 Training run NB 717 74.8 19 Went for fast run with Maggie
5/16/2005 20:45:00 Running home 4 4 miles 6.44 0:31:36 Training run NB 717 74.2 Sun 17 Went for run to corner with Maggie
5/17/2005 20:00:00 Running 3 km 3.00 0:13:20 Training run NB 717 Went for run with Maggie
5/19/2005 16:30:00 Running Home - 4 4 miles 6.44 0:30:38 Training run NB 717 Sun 15 Went for run with Maggie
5/20/2005 15:15:00 Running Home - 2 3 km 3.00 0:12:58 Training run NB 717 Sun 16 Went for fast run with Maggie
5/21/2005 16:00:00 Running Home - 4 4 miles 6.44 0:27:00 Training run NB 717 Sun 17 Went for fast run with Maggie on her bike
5/24/2005 19:00:00 Swimming 2100 yds 1.92 1:00:00 75.1 Sun, Clouds 14 600y warm-up
4x25y @ 45s sprint, no breath (100y)
8x50y FR kick @ 1:40 (400y)
8x75y FR @ 1:40 (600y)
8x50y BR @ 1:10 (400y)
5/25/2005 18:15:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:55:46 Training run NB 718 74.7 Sun, Rain 15 2:09; 4:07; 6:40; 8:41; 20:15; 25:16; 30:44; 38:26; 44:23; 50:59
5/26/2005 19:00:00 Swimming 2000 yds 1.83 1:00:00 75.0 Sun 18 600y warm-up
4x25y sprint, no breath @ 45s (100y)
8x50y (25y doggy paddle, 25y swim) @ 1:20 (400y)
50y loose
8x100y @ 2:20 (800y)
50y loose
5/28/2005 11:45:00 Cycling Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 0:35:00 Measured Kinsmen -Low Level Br. - Groat - Emily Murphy - Sask. Dr. route: 14.53 km
5/28/2005 10:00:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 14.53 km 14.53 1:09:12 Training run NB 718 75.1 Sun 14 Felt some shin pains initially (getting used to the shoes?)
2:13; 4:12; 6:38; 8:40; 15:44; 27:56; 41:34; 50:59; 57:11; 1:03:54;
5/30/2005 20:45:00 Cycling 24.42 km 24.42 1:00:00 75.2 Sun 22 Went for a fast bike ride.
5/31/2005 14:30:00 Swimming 2100 yds 1.92 1:00:00 75.2 Sun 24 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y kick, 25 y swim) {6xfr, 2xbr, 4xfr} @ 1:20 (600y)
7x100y fr @ 2:10 (700y)
100y loose
6/1/2005 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:15 Training run NB 718 74.8 Sun 17 2:13; 4:14; 6:38; 8:36; 20:33; 25:36; 31:26; 38:56; 44:59; 51:36
6/2/2005 14:30:00 Swimming 2000 yds 1.83 1:00:00 75.0 Sun 24 600y warm-up
4x25y sprint, no breath @ 40s (100y)
8x75y @ 2:00 (25y doggie paddle, 50y swim) (600y)
4x(3x25y sprint @ 40s, 75y easy @ 2:00) {FR, BR, 2xFR} (600y)
100y loose
6/3/2005 14:30:00 Swimming 2000 yds 1.83 1:00:00 74.9 Clouds 17 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y back kick 6s, arm-up 2s, switch; 25y BK) @ 1:30 (600y)
6x75y (25y sprint, 25 under water, 25 mod) @ 40s (450y)
250y loose (BR, FR, BR, FR, back relax/loose)
6/5/2005 13:45:00 Cycling Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.48 km 18.48 0:45:00 Measured long 8-loop: 18.48 km
6/5/2005 11:00:00 Running Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.48 km 18.48 1:26:47 Training run NB 718 74.7 Sun 17 Shoes still not comfortable until later in the run
2:12; 4:16; 6:47; 8:51; 28:30; 41:22; 50:50; 55:40; 1:01:20; 1:08:53; 1:14:57; 1:21:42
6/6/2005 14:30:00 Swimming 2300 yds 2.10 1:00:00 75.2 Clouds 14 600y warm-up
4x25y sprint, no breath @ 40s (100y)
8x100y (breathing 3-5-3-7) @ 2:10 (800y)
10x50y kick @ 1:30 (500y)
6x50y BR (300y)
6/7/2005 18:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:53:32 Training run NB 718 74.8 Clouds 18 2:12; 4:14; 6:37; 8:39; 19:54; 24:41; 30:01; 37:08; 42:48; 49:05
6/8/2005 14:30:00 Swimming 2000 yds 1.83 1:00:00 75.4 Clouds 16 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y drill, 25y swim) @ 1:10 (600y)
8x75y @ 1:40 (600y)
100y loose
6/10/2005 14:30:00 Swimming 1900 yds 1.74 1:00:00 75.1 Rain 14 Went for an easy swim
600y warm-up
4x25y sprint, no breath @ 40s (100y)
8x25y FR kick @ 45s (200y)
4x50y FR @ 1:10 (200y)
4x50y BR @ 1:10 (200y)
4x50y FR @ 1:10 (200y)
8x50y BR kick @ 1:10 (400y)
6/12/2005 10:15:00 Running Edmonton Heart Beat 10K 10 km 10.00 0:41:46 Race NB 717 74.8 Clouds 9 Race went pretty well, took it easy for the first portion.
first half: 22:21;
second half: 19:37;
6/13/2005 14:30:00 Swimming 1900 yds 1.74 1:00:00 75.8 Clouds 13 600y warm-up
4x25y sprint, no breath @ 40s (100y)
14x50y (25y doggie paddle, 25y swim) @ 1:15 (700y)
3x(3x25y sprint @ 40s, 75y easy @ 2:00) (450y)
50y loose
6/14/2005 16:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:38:05 Training run NB 718 75.1 Sun 19 2:08; 4:09; 6:28; 8:30; 11:02; 12:46; 21:18; 27:02; 33:22
6/15/2005 14:30:00 Swimming 2000 yds 1.83 1:00:00 NB 718 74.8 Rain 15 600y warm-up
4x25y sprint, no breath @45s (100y)
12x50y kick (4x fr, 4xbr, 4xfr) (600y)
8x75y FR @ 1:30 (600y)
100y loose
6/17/2005 15:15:00 Swimming 1800 yds 1.65 1:00:00 74.8 Sun 19 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y drill 6-3-3, 25y swim) @ 1:10 (600y)
4x(25y mod, 25y under water, 25y sprint) @ 40s (300y)
2x100y BR @ 2:00 (200y)
6/19/2005 09:45:00 Running Kinsmen - Ped Bridge - double 8-loop 23.81 km 23.81 1:49:02 Long run NB 718 74.5 Sun 16 2:09; 4:10; 8:41; 34:34; 43:42; 55:31; 1:00:08; 1:05:24; 1:12:44; 1:17:33; 1:22:57; 1:30:24; 1:36:40; 1:43:42
6/20/2005 14:30:00 Swimming 2200 yds 2.01 1:00:00 75.7 Sun 18 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y kick, 25y swim) {2xFR, 1xBR} @ 1:20 (600y)
8x100y FR @ 2:10 (800y)
100y easy
6/20/2005 20:00:00 Cycling 15 km 15.00 1:00:00 Did the 8.8 km loop and biked to Save-On-Foods downtown.
6/22/2005 14:30:00 Swimming 2100 yds 1.92 1:00:00 75.7 Sun 17 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y BR @ 1:10 (600y)
3x{25y mod, 25y under water, 25y mod, 25 all-out} @ 1:00 (300y)
4x100y FR @ 2:10 (400y)
100y loose
6/24/2005 14:30:00 Swimming 2050 yds 1.87 1:00:00 76.1 Sun 18 600y warm-up
4x25y sprint, no breath @ 40s (100y)
8x100y (breathing: 3-5-3-7) @ 2:10 (800y)
8x50y FR kick (mod-fast alternating) @ 1:30 (400y)
100y BR
50y loose
6/25/2005 09:15:00 Running Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 1:31:07 Long run NB 718 74.8 Sun 15 2:08; 4:12; 6:40; 8:50; 26:33; 47:22; 56:11; 1:01:07; 1:06:36; 1:14:02; 1:20:16; 1:26:20
6/26/2005 18:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:49:24 Recovery NB 718 76.2 Sun 17 5:26; 8:39; 11:10; 17:35; 28:47; 36:18; 43:35
6/27/2005 14:30:00 Swimming 2000 yds 1.83 1:00:00 76.1 Clouds 19 600y warm-up
4x25y sprint, no breath @ 40s (100y)
9x100y {2x(25y doggie paddle, 25y swim)} (10s rest) (900y)
6x50y BR (10s rest) (300y)
100y loose
6/28/2005 08:15:00 Running Emily Murphy Hill x6 9.74 km 9.74 0:46:51 Hills NB 718 75.7 Clouds 15 2:15; 4:14; 6:41; 8:38; 13:26
Down Up
1:37 1:30
1:46 1:33
1:51 1:28
1:55 1:31
1:58 1:31
2:01 1:30
Home stretch: 7:34; 5:35
6/28/2005 20:30:00 Cycling 15 km 15.00 1:00:00 Followed some trails across the river from Hawrelak park
6/29/2005 14:30:00 Swimming 2100 yds 1.92 1:00:00 75.7 Clouds 21 600y warm-up
4x25y sprint, no breath @ 35s (100y)
3x{4x50y FR kick, 2x50y BR kick} @ 1:30 (900y)
3x{3x25y sprint @ 40s, 75y easy @ 2:00} (450y)
50y loose
6/30/2005 14:30:00 Swimming 2100 yds 1.92 1:00:00 75.8 Sun 23 600y warm-up
4x25y sprint, no breath @ 35s (100y)
4x{(2x25y 1/2 head-up 1/2 no breath, 2x25y all-out)@40s + 50y loose @ 1:30) (600y)
10x75y FR @ 1:45 (750y)
50y loose
7/1/2005 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:53:48 Training run NB 718 74.9 Sun 17 2:15; 4:16; 6:47; 8:44; 20:12; 24:48; 30:10; 37:15; 42:50; 59:12
7/2/2005 10:45:00 Running MillCreek Ravine - Ped Bridge 23.96 km 23.96 1:55:00 Long run NB 718 73.7 Sun 18 New long run
2:15; 4:17; 6:43; 8:42; 15:49; 25:32; 36:25; 41:18; 46:21; 56:48; 1:11:41; 1:25:21; 1:35:01; 1:41:44; 1:49:14
7/3/2005 16:15:00 Cycling MillCreek Ravine - Ped Bridge 23.96 km 23.96 0:57:51 75.7 Sun 22 Measured Mill Creek Ravine route by bike
7/5/2005 08:15:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:16 Training run NB 718 75.7 Sun 20 2:11; 4:15; 6:36; 8:40; 20:42; 25:43; 31:40; 39:40; 45:39; 52:20
7/6/2005 17:00:00 Swimming 2100 yds 1.92 1:00:00 75.9 Sun 22 600y warm-up
4x25y sprint, no breath @ 40s
8x100y {breathing: 3-5-3-7} @ 2:00 (800y)
10x50y kick 2x{2xFR, BR} (alternating slow/fast) @ 1:30 (500y)
100y loose
7/7/2005 08:15:00 Running Emily Murphy Hill x7 10.42 km 10.42 0:52:46 Hills NB 718 75.5 Sun 17 4:26; 6:56; 8:42; 13:26;
down up (640m)
1:42 1:27
1:56 1:22
2:00 1:18
2:08 1:27
2:15 1:23
2:17 1:37
2:16 1:43
home stretch:
8:24; 5:56
7/9/2005 09:45:00 Running MillCreek Ravine - Ped Bridge 24.26 km 24.26 2:00:42 Long run NB 718 73.8 Sun 18 2:16; 4:22; 6:59; 9:10; 16:51; 24:00; 27:08; 38:26; 43:52; 1:01:00; 1:17:27; 1:31:50; 1:42:08; 1:48:28; 1:55:43
7/11/2005 17:00:00 Swimming 2000 yds 1.83 1:00:00 75.0 Sun 22 600y warm-up
4x25y sprint, no breath @ 40s (100y)
10x50y (25y kick, 25y swim) {200y FR, 100y BR, 200y FR, 100y BR, 200y FR} @ 1:20
4x{25y mod, 25y under water, 25y fast} @ 40s (300y)
200y loose (IM)
7/12/2005 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:38 Training run NB 718 74.9 Sun 19 2:16; 4:16; 6:41; 8:44; 20:53; 25:56; 31:38; 39:08; 45:03; 51:39
7/13/2005 17:00:00 Swimming 2250 yds 2.06 1:00:00 75.6 Sun 20 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y drill (6-3-3), 25y swim) @ 1:10 (600y)
4x (3x25y sprint @ 40s, 75y @ 2:00) (600y)
6x50y BR @ 1:10 (300y)
50y loose
7/14/2005 08:30:00 Running Emily Murphy Hill x8 10.78 km 10.78 0:56:15 Hills NB 718 75.1 Sun, Wind 18 2:13; 4:20; 6:45; 8:45; 13:36
down up
1:41 1:38
1:53 1:32
1:57 1:20
2:01 1:14
2:11 1:17
2:17 1:21
2:16 1:27
2:17 2:12
home stretch: 8:08; 5:49
7/15/2005 17:00:00 Swimming 2150 yds 1.97 1:00:00 76.1 Clouds 20 600y warm-up
4x25y sprint, no breath @ 40s (100y)
16x50y kick (alternating: slow/fast; 4xFR, 2xBR) (800y) @ 1:30
6x100y @ 2:00 (600y)
50y loose
7/16/2005 20:45:00 Cycling MillCreek Ravine - Ped Bridge 24.14 km 24.14 1:00:00 75.1 Clouds, Rain 16 Measured out Mill Creek ravine route around Muttart conservatory.
7/17/2005 09:45:00 Running Millcreek ravine - 8-loop 28.11 km 28.11 2:13:53 Long run NB 718 73.4 Sun 20 2:16; 4:22; 9:02; 23:27; 37:22; 42:23; 47:10; 57:45; 1:12:48; 1:25:16; 1:35:23; 1:40:33; 1:46:16; 1:54:45; 2:01:08; 2:08:24
7/18/2005 19:00:00 Swimming 1500 yds 1.37 1:00:00 75.6 Sun, Clouds 16 Went for easy swim (East pool was very warm)
7/20/2005 16:00:00 Swimming 1200 yds 1.10 1:00:00 74.2 Sun 18 Went for easy swim with Amir.
7/21/2005 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:54:21 Training run NB 718 75.1 Sun 14 2:11; 4:12; 2:26; 8:41; 20:34; 25:27; 30:49; 38:14; 43:55; 49:59
7/21/2005 20:30:00 Cycling Millcreek ravine - 8-loop 28.06 km 28.06 1:10:00 75.1 Measure millcreek ravine - 8-loop
7/22/2005 17:00:00 Swimming 2300 yds 2.10 1:00:00 75.0 Sun 25 600y warm-up
4x25y sprint no breath @ 40s (100y)
8x100y (breathing: 3-5-3-7) @ 2:00 (800y)
7x100y {2x(25y doggie paddle, 25y swim)} with 10s rest (700y)
100y loose
7/22/2005 19:00:00 Weights km 0.00 0:30:00 Did wrestler's work-out with Dave.
7/26/2005 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:54:09 Training run NB 718 74.6 Sun 14 2:14; 4:17; 6:37; 8:40; 20:14; 24:57; 30:15; 37:45; 43:25; 49:44
7/27/2005 17:00:00 Swimming 2100 yds 1.92 1:00:00 75.7 Sun 20 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y (25y drill, 25y swim) @ 1:10 (600y)
7x100y(25y mod, 25y under water, 25y mod, 25y all-out) @ 40s (700y)
100y loose
7/28/2005 09:00:00 Running Emily Murphy x8 10.78 km 10.78 0:58:07 Hills NB 718 74.7 Sun 15 2:13; 4:17; 6:47; 8:50; 13:46
down up
1:47 1:53
1:50 1:32
1:59 1:19
2:07 1:13
2:29 1:26
2:56 1:40
2:20 1:41
2:12 1:40
home stretch: 8:08; 6:02
7/29/2005 17:00:00 Swimming 2100 yds 1.92 1:00:00 75.2 Sun 26 600y warm-up
4x25y sprint, no breath @ 40s (100y)
12x50y kick (alternating moderate/fast) (600y)
3x200y @ 4:00 (600y)
200y loose
8/1/2005 09:00:00 Running MillCreek Ravine - Ped Bridge 24.14 km 24.14 2:03:02 Long run NB 718 73.4 Sun 21 Went for long run with Maggie on the bike
2:28; 4:41; 9:08; 16:50; 24:11; 27:21; 39:09; 44:34; 50:00; 1:17:54; 1:32:13; 1:42:32; 1:49:27; 1:57:19
8/2/2005 16:00:00 Swimming 2200 yds 2.01 1:00:00 74.4 Sun 19 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y @ 2:10 (breathing: 3-5-3-7) (800y)
6x100y kick @ 3:00 (2xFR, BR, 3xFR) (600y)
100y loose
8/3/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 75.3 Sun 23 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y 2x (25y doggie paddle, 25y swim) @ 2:30 (800y)
600y timed (~10:00)
100y loose
8/4/2005 17:00:00 Swimming 2000 yds 1.83 1:00:00 75.3 Sun 25 600y warm-up
4x25y sprint, no breath @ 35s (100y)
12x50y (25y 6-3-3 drill, 25y swim) @ 1:10 (600y)
12x50y (25y kick - no board, 25y swim) @ 1:20 (600y)
100y loose
8/5/2005 17:00:00 Swimming 2300 yds 2.10 1:00:00 75.0 Sun 26 600y warm-up
4x25y sprint, no breath @ 35s (100y)
10x100y swim @ 2:00 (1000y)
4x (3x25y sprint @ 40s, 75y easy @ 2:00) (3x FR, BR) (600y)
8/5/2005 19:00:00 Cycling MillCreek Ravine - Ped Bridge 24.14 km 24.14 0:53:30
8/6/2005 11:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:42 Training run NB 718 73.7 Sun 23 2:21; 4:27; 9:20; 21:04; 25:58; 31:26; 38:54; 44:47; 51:41
8/8/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 75.6 Clouds 18 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x(2x25y 1/2 baywatch 1/2 under, 25y mod, 25y all-out) @ 45s (800y)
6x (50y mod kick, 50y fast kick) @ 1:20 {2x(2xFR, BR)} (600y)
100y loose
8/9/2005 08:45:00 Running Emily Murphy Hill x8 10.78 km 10.78 0:55:00 Hills NB 718 74.4 Clouds 13 Did Emily Murphy Hill x8, but watch battery ran empty
8/9/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 74.4 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y {2x (25y doggie paddle, 25y swim)} @ 2:10 (800y)
12x50y BR @ 1:10 (600y)
100y loose
8/10/2005 17:00:00 Swimming 1900 yds 1.74 1:00:00 75.0 Clouds 16 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y (3-5-3-7 breathing) @ 2:00 (800y)
4x(25y mod, 25y under, 25y all-out) @ 1:00 (300y)
100y loose
8/11/2005 09:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:00 Training run NB 718 75.7 Sun, Clouds 14 Still need to replace watch battery
8/11/2005 09:00:00 Cycling 17.48 km 17.48 0:45:00 Sun 14 Low-level bridge and twice up Groat road hill
8/12/2005 17:00:00 Swimming 2100 yds 1.92 1:00:00 75.7 Sun 15 600y warm-up
4x25y sprint, no breath @ 35s (100y)
16x75y FR @ 1:30 (800y)
12x50y kick 4x{3x25y FR, 25y BR} @ 1:30 (600y)
8/14/2005 10:30:00 Running MillCreek Ravine - Ped Bridge 24.14 km 24.14 1:52:00 Long run NB 718 73.8 Sun 15 Still need watch battery. Left home at 10:35 returned at 12:32 => estimated time ~ 1:52 (5 minutes for stretching and waiting at lights)
8/16/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 75.7 Rain 10 600y warm-up
4x25y sprint, no breath @ 40s (100y)
10x100y @ 2:00 (1000y)
3x(3x25y sprint @ 40s, 75y mod @ 2:00) (450y)
50y loose
8/17/2005 17:00:00 Swimming 2350 yds 2.15 1:00:00 75.7 Clouds 15 600y warm-up
4x25y sprint, no breath @ 35s (100y)
9x100y 2x(25y doggie paddle, 25y swim) @ 2:20 (900y)
7x100y 2x(25y kick, no board; 25y swim)(3x FR, BR, 3xFR) @ 2:30 (700y)
50y loose
8/18/2005 09:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:55:00 Training run NB 718 74.7 Rain 7 Still no functioning watch...ran in the rain
8/18/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 600y warm-up
4x25y sprint, no breath @ 45s (100y)
9x100y kick (4xFR, BR, 4xFR) @ 3:00 (900y)
12x50y BR @ 1:10 (600y)
8/19/2005 19:00:00 Swimming 1500 yds 1.37 1:00:00 74.6 Sun 18 600y warm-up
4x25y sprint, no breath @ 40s (100y)
7x100y (6-3-3 drill) @ 2:20 (700y)
100y loose
8/20/2005 12:00:00 Cycling 35.85 km 35.85 1:30:00 73.8 Sun 20 Did Mill creek ravine & loop by Whitemud drive (tried new pedals with cleats)
8/21/2005 09:15:00 Running MillCreek Ravine - Ped Bridge 24.14 km 24.14 1:55:00 Long run NB 718 73.5 Sun 20 Still no watch battery
8/23/2005 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:55:00 Training run NB 718 76.0 Clouds 11 still no watch
8/24/2005 17:00:00 Swimming 2350 yds 2.15 1:00:00 76.6 Sun 15 600y warm-up
4x25y sprint, no breath @ 35s (100y)
10x100y (breathing: 3-5-3-7) @ 2:00 (1000y)
12x50y kick (alternating 50y slow 50y fast) 2x (2xFR, 1xBR) @ 1:30 (600y)
50y loose
8/25/2005 09:00:00 Running Emily Murphy Hill x8 10.78 km 10.78 0:55:44 Hills NB 718 75.3 Sun 11 2:16; 4:19; 6:45; 8:34; 13:24
down up
1:45 1:41
1:51 1:32
1:52 1:29
1:56 1:13
2:12 1:18
2:27 1:22
2:19 1:33
2:13 2:05
home stretch: 7:44; 5:39
8/25/2005 17:00:00 Swimming 2000 yds 1.83 1:00:00 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y @ 2:00 (800y)
3x (3x25y sprint @ 40s, 75y easy @ 2:00) (450y)
50y loose
8/26/2005 17:00:00 Swimming 1800 yds 1.65 1:00:00 75.6 Sun 26 600y warm-up
4x25y sprint, no breath @ 45s (100y) (other people in lane)
8x100y {2x (25y doggie paddle, 25y swim) } @ 2:20 (800y)
5x50y @ 1:10 (alternating FR, BR) (250y)
50y loose
8/27/2005 08:45:00 Running home 6 miles 6 miles 9.66 0:50:00 NB 717 73.5 Clouds 13 Ran with Josine
8/29/2005 19:30:00 Running Home - 4 miles 4 miles 6.44 0:32:00 Training run NB 717 74.6 Sun 13 Ran with Josine
9/5/2005 09:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:01 Training run NB 718 75.6 Sun 9 2:08; 4:15; 6:30; 8:35; 20:19; 25:17; 30:58; 38:43; 44:38; 51:13
9/6/2005 17:15:00 Swimming 2200 yds 2.01 1:00:00 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y 2x(25y doggie paddle, 25y swim) @ 2:10 (800y)
6x100y FR kick @ 3:00 (600y)
100y loose
9/6/2005 08:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:25 Training run NB 718 76.0 Sun 7 2:07; 4:07; 6:29; 8:31; 11:46; 13:36; 22:31; 28:14; 34:44
9/7/2005 08:15:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:25 Training run NB 718 75.8 Sun 8 2:13; 4:18; 6:43; 8:42; 20:44; 25:45; 31:27; 39:23; 45:40; 52:28
9/7/2005 17:00:00 Swimming 2200 yds 2.01 1:00:00 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y 2x{25y 6-3-3 drill, 25y swim} @ 2:10 (800y)
4x {3x25y sprint @ 40s, 75y @ 2:00} (600y)
100y loose
9/7/2005 07:30:00 Cycling MillCreek Ravine - Ped Bridge 24.14 km 24.14 1:00:00 Gets dark around 8:15 already
9/8/2005 20:00:00 Cycling River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:30:00
9/8/2005 19:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:46:53 Training run NB 718 76.0 Clouds 14 Went for an easy run with Brad
4:53; 7:51; 10:22; 16:06; 26:24; 33:11; 41:02
9/9/2005 17:15:00 Swimming 2200 yds 2.01 1:00:00 76.3 Rain 11 600y warm-up
4x25y sprint, no breath @ 35s (100y)
8x100y (3-5-3-7 breathing) @ 2:00 (800y)
6x100y BR @ 2:10 (600y)
100y loose
9/10/2005 14:00:00 Cycling Quesnell - Capilano Bridge Loop 35.64 km 35.64 1:30:00 75.4 Clouds 12 Went for a good (reasonably fast) bike ride.
9/11/2005 12:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:46:20 Training run NB 718 75.4 Clouds 10 Went for a run with Josine.
4:58; 7:51; 10:13; 13:29; 15:34; 26:01; 32:44; 40:31
9/12/2005 15:00:00 Swimming 1550 yds 1.42 1:00:00 Penguin Training 75.5 Clouds 13 600y warm-up
24x25y 2x{4x(3x25y) (IM pattern)} (1st set @ 1:00, 2nd set @ 45s) (600y)
6x25y FR kick, no board @ 1:00 (150y)
6x25y Sprint (4CH, 2FR) @ 1:00 (150y)
50y loose
9/13/2005 08:00:00 Running Emily Murphy Hill x8 10.78 km 10.78 0:56:55 Hills NB 718 75.3 Sun 7 2:18; 4:20; 6:44; 8:40; 13:32
down up
1:41 1:42
1:50 1:35
1:54 1:23
2:07 1:15
2:12 1:17
2:38 1:25
2:18 1:37
2:15 2:08
home stretch: 8:06 5:52
9/14/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 76.2 Clouds 11 warm-up (200y, 2x100y IM pattern, 4x50y CH) (600y)
10x75y (25y back, 50y free) @ 2:00 (750y)
50y loose kick
300y timed kick
100y loose
9/15/2005 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:53:52 Training run NB 718 75.0 Clouds 6 2:12; 4:14; 6:37; 8:37; 19:59; 24:48; 30:02; 37:23; 43:00; 49:22
9/16/2005 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 75.6 Clouds 10 600y warm-up
12x25y (push from wall & streamline focus BR & FR) @ 45 (300y)
12x50y (25y kick, 25y swim) @ 1:30 (600y)
6x25y (4xFR, 2xBR) @ 45s (150y)
50y loose
9/17/2005 09:30:00 Running Mill Creek Granular Trail 25 km 25.00 1:58:31 Long run NB 718 74.3 Sun 12 4:22; 8:13; 8:26; 37:00; 43:04; 49:03; 1:31:24; 1:40:31; 1:46:31; 1:53:23
9/18/2005 12:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:06:32 Recovery NB 718 75.0 Sun 17 Went for a run with Josine
5:20; 8:12; 10:40; 24:33; 30:25; 36:45; 45:34; 52:43; 1:00:42
9/19/2005 15:00:00 Swimming 1500 yds 1.37 1:00:00 Penguin Training 75.7 Sun 15 600y warm-up
all kick without board, all @ 45s
1x25y kick, head too far down
2x25y kick, head too far up
5x25y kick, head normal
2x25y swim
1x25y kick left arm stretched, butt stuck out
2x25y kick left arm stretched, straight body
1x25y kick right arm stretched, butt stuck out
2x25y kick right arm stretched, straight body
(400y)
8x25y doggie paddle, head under water
6x25y swim (alternating mod with stroke count and fast)
(350y)
3x50y loose (150y)
9/20/2005 08:15:00 Running Emily Murphy Hill x8 10.78 km 10.78 0:58:10 Hills NB 718 75.9 Sun 7 2:17; 4:29; 7:07; 9:06; 13:59;
down up
1:41 1:41
1:59 1:31
2:03 1:22
2:12 1:13
2:33 1:15
2:42 1:28
2:37 1:31
2:19 2:16
home stretch: 8:03; 5:36
9/21/2005 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 75.5 Sun 15 600y warm-up
12x25y (4x25y kick straight, 4x25y kick right, 4x25y kick left) @ 40s (300y)
8x25y (4x25y doggie paddle with head under, 4x25 kick one arm stroke (breath on opposite side)) @ 45s (200y)
10x25y 6-3-3 drill (arm on hips) @ 45s (250y)
5x50y swim @ 1:15 (250y)
25y sprint, 75y loose (100y)
9/22/2005 15:00:00 Swimming 1500 meters 1.50 1:00:00 Penguin Training 75.5 Sun 12 450m warm-up (200m, 100m IM, 3x50m CH)
12x25m (3x25m Doggie paddle, 3x25m left arm only, 3x25m right arm only, 3x25m 6-3-3) @ 50s (300m)
12x25m FR straight arm (arm moves in plane of body) (300m) @ 40s
12x25m 4x(25m under, 25m mod, 25m Hammer Down) (300m) @ 50s
3x50m FR (focus on balance) @ 1:15 (150m)
9/23/2005 15:00:00 Swimming 2050 yds 1.87 1:00:00 Penguin Training 75.6 Sun 13 600y warm-up
10x50y (25y kick no board, 25y FR) @ 1:15s (500y)
12x50y FR (breathing alternating 3-5 3-7) @ 1:00 (600y)
2x (2x25y turn half-way through, 25y mod, 25y under, 25 HD) @ 50s (250y)
2x50y loose (100y)
9/24/2005 11:30:00 Cycling Quesnell Bridge - Hawrelak Park 13.57 km 13.57 0:45:00 Measured Quesnell Bridge Loop
Trail into valley: 1.61km
Whitemud pedestrian bridge: 3.43km
Start trail on north side: 4.67km
Pedestrian bridge to Hawrelak Park: 7.32km
Top Emily Murphy hill: 11.10 km
9/24/2005 10:00:00 Running Quesnell Bridge - Hawrelak Park 13.57 km 13.57 1:02:03 Training run NB 718 75.0 Clouds 10 6:33; 15:55; 21:55; 34:30; 47:32; 51:51; 57:44
9/25/2005 11:30:00 Running Josine: Hawrelak Park - Ped bridge 12 km 12.00 1:06:00 Recovery NB 718 74.8 Sun 17 Went for a run with Josine
10/2/2005 17:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:00:20 Training run NB 718 75.0 Clouds 6 Met with Josine at Groat Road bridge for a run. Still suffering a bit from a lingering cold.
4:28; 6:39; 8:43; 20:29; 26:13; 32:19; 41:08; 47:45; 54:56
10/3/2005 15:00:00 Swimming 1500 yds 1.37 1:00:00 Penguin Training 75.9 Sun 8 600y warm-up
12x25y BR kick @ 45s (300y)
6x25y pulsing (like fly kick, but without kick) @ 1:00 (150y)
7x50y alternating every two strokes BR/FLY @ 1:20 (350y)
2x50y loose (100y)
10/5/2005 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 75.7 Sun 10 600y warm-up
600y timed (9:15)
150y loose
6x25y pulsing (like fly kick, but without kick, arms spreading out as chest goes down) @ 45s (150y)
8x25y BR pausing hands as chest goes down in 'superman' position @ 45s (200y)
3x25y sprint @ 45s, 75y easy (150y)
10/7/2005 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 74.5 Clouds 10 600y warm-up
6x50y BR kick (descending pace times per 3) @ 1:30 (300y)
6x50 BR pull-outs (2 strokes underwater) @ 1:15 (300y)
8x25y BR (alternating mod/fast) @ 45s (200y)
3x50y loose (150y)
25y relays (BR, FR, with weight, inner tube) 150y)
10/8/2005 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:27 Training run NB 718 73.9 Sun 3 Recording times between waypoints
2:18; 2:06; 2:25; 2:05; 11:28; 5:03; 5:30; 7:47; 5:56; 6:53; 4:51
10/10/2005 10:15:00 Running Quesnell Bridge - Hawrelak Park 13.57 km 13.57 1:02:10 Training run NB 718 73.8 Clouds 9 6:10; 9:12; 5:34; 12:06; 13:03; 4:42; 6:41; 4:38
Took dirt trail next to equine centre and stairs up to Quesnell bridge (need to re-measure)
10/12/2005 15:00:00 Swimming 1300 yds 1.19 1:00:00 Penguin Training 74.7 Clouds 15 600y warm-up
stationary snow angel type motion (for butterfly)
6x25y pulsing with arms spreading as chest moves down @ 50s 150y
4x(25y mod, 25y under water, 25y all-out) @ 50s (300y)
4x25y pulsing with every 3rd pulse a butterfly stroke with underwater recovery (100y)
4x25y pulsing with every 3rd pulse a full butterfly stroke with recovery over the water (100y)
50y loose
10/14/2005 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 74.6 Sun 12 600y warm-up
4x (2x25y pulse + 3rd stroke fly, alternate 2 fly/2 BR, 4 strokes fly no breath remainder BR) @ 40s (400y)
5x100y (75y FR, 25y FL) @ 2:15 (500y)
timed 25y's
25y FL 18.2
25y BR 17.4
25y FR 14.8
50y loose (200y)
10/20/2005 15:00:00 Swimming 2150 meters 2.15 1:00:00 Penguin Training 72.5 Clouds 7 200y FR + 2x100y IM warm-up (400m)
4x25y sprint, no breath @ 50s (100m)
10x50y (25y doggie paddle, 25y FR) @ 1:20 (500m)
14x75y FR @ 1:30 (hard!) (1050m)
2x50m (25 BR with pull-out, 25 FR) @ 1:15 (100y)
Total: 2150m
10/21/2005 15:00:00 Swimming 925 meters 0.93 1:00:00 Penguin Training 73.3 Sun 9 200m FR , 2x100 IM warm-up
6x25m sprint, no breath @ 50s (150m)
18x25m (25m 1/2 baywatch - 1/2 swim, 2x 25m swim) push of the wall sideways streamlined & rotate (450m)
2x50m timed (~ 39s)
25m relay
10/22/2005 12:00:00 Running Quesnell Bridge - Hawrelak Park 13.57 km 13.57 1:09:55 Training run NB 718 73.1 Sun 7 6:22; 15:58; 5:42; 12:35; 12:57; 4:46; 6:28; 5:04
(Took trail that has half disappeared into the river)
10/23/2005 09:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:24 Training run NB 718 73.8 Sun 5 2:19; 2:05; 2:35; 1:51 (8:51); 11:25; 5:53; 6:15; 8:54; 5:23; 6:14; 4:25
10/23/2005 11:00:00 Cycling 13.70 km 13.70 0:45:00 Measured Quesnell bridge route:
Ped bridge: 3.51 km
Start of gravel trail: 4.65 km
Groat bridge: 10.22 km (length: 5.57 km)
Home: 13.70
10/24/2005 15:00:00 Swimming 2000 yds 1.83 1:00:00 Penguin Training 74.8 Sun 14 600y warm-up
4x(25y BR kick, 25y pulse with full stroke every 3rd pulse, 25y with 2 pull-outs, 25y BR) (400y)
2x(2x25y FR half-way, 25y mod FR) @ 40s (150y)
7x100y (2x 100y IM, 100y FR with 3rd 25y under water) @ 2:15 (700y)
150y loose
10/25/2005 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 74.8 warm-up: 200m FR @ 3:30, 100m IM @ 2:30 (300m)
6x25m sprint, no breath @ 50s (150m)
BK (3x25m L kick, 3x25m R kick, 3x25m L one arm, 3x25 R one arm, 6x25m BK) @ 45s (450m)
13x50m (25m BK, 25m FR last 5m no breath) @ 1:20 (650m)
2x25m half-way FR fast @ 40s, 50m (25 BK, 25 BR) (100m)
10/25/2005 08:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:27 Training run NB 718 74.8 Sun 6 2:12; 4:26; 1:56; 2:53; 1:52; 9:18; 5:49; 6:34; 4:22
10/26/2005 15:00:00 Swimming 2150 yds 1.97 1:00:00 Penguin Training 74.8 Sun 11 600y warm-up
8x100y (3-5-3-7 breathing) @ 2:00 (800y)
2x(2x25y half-way sprint, 25y loose) @ 40s (150y)
6x(2x25y kick, 2x25y swim ) (CH) @ 45s (600y)
10/27/2005 09:00:00 Running Emily Murphy Hill x6 9.50 km 9.50 0:48:24 Hills NB 718 74.3 Clouds 4 2:10; 2:03; 2:17; 1:51; 4:53;
down up
1:37 1:47
1:55 1:31
1:54 1:22
2:12 1:21
2:32 1:46
2:11 2:00
home stretch: 7:38; 5:14
10/28/2005 15:00:00 Swimming 1375 meters 1.38 1:00:00 Penguin Training 74.8 Clouds 5 warm-up: 200m @ 3:30, 100m IM @ 2:30 (300m)
4x25m sprint, no breath @ 50s (100m)
8x75m (25m kick, 50m swim - last 5m no breath) @ 2:00 (600m)
6x25m Stroke Count (SC) (2x25m SC, 2x25m SC + 2, 2x25m SC - 2) (150m)
3x25m timed (FR 15~16s, BR ~ 18s) (75m)
3x50m log-roll (150m)
10/30/2005 11:30:00 Running Kinsmen - Ped Bridge - 8-loop 19.95 km 19.95 1:31:31 Long run NB 718 73.1 Sun 6 2:16; 2:08; 2:23; 2:02 (8:50); 6:51; 10:11; 8:07; 12:25; 9:00; 4:51; 5:23; 7:43; 6:18; 6:47; 4:59
10/31/2005 15:00:00 Swimming 2000 yds 1.83 1:00:00 Penguin Training 74.3 Rain 5 600y warm-up
4x25y sprint, no breath @ 50s (100y)
18x25y kick (6 FR, 6 BR, 6 FR) @ 40s (450y)
4x(3x25y all-out @ 30s, 100y loose @ 3:30) (700y)
3x50y loose (150y)
11/1/2005 15:00:00 Swimming 1600 meters 1.60 1:00:00 Penguin Training 74.9 Clouds 6 2x (200m @ 4:00, 100m IM @ 2:30) (600m)
4x25m HD (hammer down) @ 50s (100m)
8x100m @ 2:15 (target: 1:39 (was pretty close)) (800m)
2x50m (25m BK, 25 BR) @ 1:15 (100m)
start practices
11/2/2005 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 73.7 Clouds 2 600y warm-up
4x25y HD @ 50s (100y)
9x75y (50y BK, 25y FR) @ 1:50 (700y)
12x25y (alternating low SC, fast) @ 40s (300y)
50y loose
tumble turn practice (50y)
11/3/2005 08:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:02:49 Training run NB 718 73.7 Clouds -2 6:23; 9:13; 5:17; 12:12; 13:16; 4:56; 6:35; 4:54
11/4/2005 15:00:00 Swimming 950 meters 0.95 1:00:00 Penguin Training 74.4 Clouds -2 warm-up: 200m FR @ 4:00 + 100m IM (300m)
2x(4x25m HD @ 50s) (200m)
4x(1x25m K, 2x25m S) (IM Order) @ 50s (300m)
Start practice: 75m
25m timed (2xFR 15~16s, log roll: 19s) (75m)
11/5/2005 09:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:00:43 Training run NB 718 74.7 Clouds -2 6:10; 9:08; 5:16; 12:03; 12:25; 4:44; 6:20; 4:34
11/6/2005 09:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:05 Training run NB 718 74.3 Clouds -2 4:35; 4:33; 11:38; 5:25; 5:54; 8:17; 5:33; 6:20; 4:47
11/17/2005 15:00:00 Swimming 1600 meters 1.60 1:00:00 Penguin Training 74.1 Sun 10 2x100 IM warm-up (200m)
2x 6x50m FR @ 1:00 (600m)
8x50m BR @ 1:15 (400m)
8x (25 K, 25FR) @ 1:20 (400m)
11/18/2005 15:00:00 Swimming 1250 meters 1.25 1:00:00 Penguin Training 74.1 Sun 9 2x100m IM warm-up (200m)
6x25m sprint, no breath @ 45s (150m)
18x25m kick (alternating mod, HD) (12x25m CH, 6x25m FR) @ 50s (450m)
12x25m breakout: no breath dolphin kick & 4 strokes Fly, remainder mod FR with breathing @ 40s (300m)
6x25m 2x(2x In & out , 25m Mod) @ 1:00 (150m)
11/19/2005 15:30:00 Swimming km 0.00 0:15:00 Race 75.7 Sun 12 25m FR: 15.17
50m BR: 39.64
50m FR: 33.83
100m FR: 1:16.97
200 FR relay: 2:04.62 (contrib: 33.16s)
11/21/2005 15:00:00 Swimming 2000 yds 1.83 1:00:00 Penguin Training 74.9 Sun 11 500y warm-up
4x25y HD, no breath @ 45s (100y)
6x50y K @ 1:30 (slow/mod/fast) (300y)
3x{4x25y (25y CH mod, 25y under, 2x25y fast) (FL, BK, CH)} @ 45s (300y)
10x75y FR @ 1:30 (trying to hold: 1:04) (750y)
50y loose
11/22/2005 15:00:00 Swimming 1950 meters 1.95 1:00:00 Penguin Training 74.2 Sun 17 2x100 IM warm-up (200m)
4x25m HD, no breath @ 45s (100m)
12x50m (25m DR, 25m S) (4x FR, 4x BR, 4xFR) @ 1:10 (600m)
6x25m 2x(25m MOD, 25m under, 25m HD) (BR, FR) @ 40s (150m)
8x100m (breathing: 3-5-3-5, no breath first stroke, stream line, no breath last 5m) @ 2:15 (800m)
50m HD @ 1:00, 50m loose (100m)
11/22/2005 08:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:28 Training run NB 718 74.2 Sun 14 2:10; 2:00; 2:23; 1:59 (8:34); 2:54; 1:39; 9:02; 5:54; 6:37; 4:46
11/23/2005 15:00:00 Swimming 1750 yds 1.60 1:00:00 Penguin Training 74.6 Sun 14 600y warm-up
6x50y K 2x(2x25y MOD, 25y all-out) (BR, FR) (150y)
8x25y 2x(25y MOD, 25y I/O, 25y under, 25y HD) @ 45s (200y)
10x75y @ 1:30 (750y)
50y loose
11/25/2005 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 75.7 Sun 5 100m IM warm-up
4x25 HD, no breath @ 45s (100m)
5x50m (25m doggie paddle, 25m swim) @ 1:15 (250m)
12x25m kick 4x(2x25m MOD, 25m HD) (2xFR, BR, FR) @ 50s (300m)
4x{3x50m HD @ 1:00, 50m MOD @ 3:00) (BR, 3xFR) (800m)
6x25m (combo: BR-FRK, BK-FLYK, FL-BRK, BK-FLYK, FR-BRK, FR-FLYK) @ 50s (150m)
11/25/2005 16:15:00 Running LRT-Groat 6 km 6.00 0:30:00 Training run NB 717 Went for a run with Amir after swimming.
11/26/2005 11:00:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:00:57 Training run NB 718 75.0 Clouds -1 6:48; 14:10; 11:55; 12:40; 4:43; 6:14; 4:23
11/26/2005 13:00:00 Spinning 12 km 12.00 0:20:00 Tried out the stationary bike
11/27/2005 11:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:51:56 Training run NB 718 75.2 Sun 0 2:07; 2:00; 2:20; 1:56 (8:25); 11:05; 4:49; 5:13; 6:58; 5:20; 5:47; 4:17
11/28/2005 15:00:00 Swimming 2100 yds 1.92 1:00:00 Penguin Training 75.0 Sun -6 600y warm-up
6x50y K (3 CH, 3 FR) @ 1:20 (descending pace for each set of 3) (300y)
8x50y all-out @ 1:00 (400y)
7x100y IM @ 1:55 (tough! Did every 3rd 100 FR) (700y)
100y loose
11/29/2005 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 75.7 Snow -12 200m FR warm-up (breath every 5th stroke)
4x25m HD, no breath @ 45s (100m)
6x50m (25m BR-K, 25m BR) @ 1:10 (300m)
7x150m (Red-line) @ 2:50 (1050m)
100m pretty swim (no breath first stoke, last 5m to wall)
2x50m loose (25m BK, 25m BR) @ 1:15 (100m)
11/30/2005 15:00:00 Swimming 1550 yds 1.42 1:00:00 Penguin Training 75.0 Snow -12 550y warm-up
4x25y HD, no breath @ 45s (100y)
6x100y (25y drill, 75y swim) (3CH, 3 FR) @ 2:10 (600y)
2x (25y @ 30s, 50y @ 1:00, 25y @ 30s) (timed - 25s about 15 ~ 16s, 50s about 33s) (200y)
100y loose
12/1/2005 15:00:00 Swimming 1750 meters 1.75 1:00:00 Penguin Training 74.9 Clouds -13 2x150m warm-up (50m FR, 100m IM) (300m)
4x25m HD, no breath @ 45s (100m)
12x50m K (descending, alternating 3 CH, 3 FR) @ 1:30 (600m)
3x{3x50m HD @ 1:00, 100m MOD @ 3:00} (2 CH, 1 FR) (750m)
game: sharks & minnows
12/3/2005 10:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:05:23 Training run NB 718 74.9 Sun -17 Ran with Josine:
4:51; 5:04 (9:55); 13:36; 6:01; 6:00; 8:46; 6:53; 7:56; 6:02
12/4/2005 12:30:00 Spinning 32.60 km 32.60 1:00:00 75.0 Sun -16 Used the spin bike intensively for the first time
12/5/2005 15:00:00 Swimming 2000 yds 1.83 1:00:00 Penguin Training 74.1 Sun -17 600y warm-up
4x25y HD, no breath @ 45s (100y)
50y loose
600y timed: 8:50 (25s improvement)
2x50y loose (100y)
6x50y kick (3x CH, 3x FR) (descending) @ 1:30 (300y)
8x25y mixed strokes (2xFRK-BR, 2xBRK-FR, 2xFLK-BK, 2xFLK-BR) (200y)
50y loose
12/6/2005 15:00:00 Swimming 1400 meters 1.40 1:00:00 Penguin Training 75.0 Sun -18 250m warm-up (200FR, 50 BR)
4x25m HD, no breath @ 45s (100m)
300m timed kick (alterating 50m CH/50m FR)
12x25m K (alternating 4x25m CH / 4x25m FR) @ 50s (300m)
2x(2x50m @ 55s, 2x50m @ 50s, 2x50m @ 45s) (only completed 450m)
12/7/2005 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 75.4 Sun -11 200m warm-up
4x25m HD, no breath @ 45s (100m)
10x50m (25m FR, 25m BK) @ 1:20 (500m)
2x(25m under, 25m baywatch HD, 25m under, 25m HD, 25m MOD) (250m)
4x(2x25m @ 40s, 50m @ 1:10) (1&2: BK-FLK, 3&4 FR-FLK) (400m)
12/8/2005 15:00:00 Swimming 1800 meters 1.80 1:00:00 Penguin Training 75.0 Clouds 2 Warm-up: 200m FR @ 4:00, 2x100m IM @ 2:30 (400m)
4x25m HD, no breath @ 45s (100m)
10x50m BR @ 1:20 (500m)
5x100m FR (Breathing: 3-5-3-5, no breath last 5m, no breathing 1 stroke after turn/into turn) (500m)
12x25m @ 40s (alternating MOD, HD) (4xCH, 4xFR, 4xCH) (300m)
12/8/2005 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training First practice of the season. Focussed on the basics of skating on straight aways, low / 90 degree bend in legs, shifting of weight
12/9/2005 15:00:00 Swimming 1750 meters 1.75 1:00:00 Penguin Training 75.3 Sun 8 450m warmup (200m FR @ 4:00, 2 1/2 x 100 IM @ 2:30)
2x25m HD, no breath @ 45s (50m)
6x100m (2x25m 1 arm BK, 50m 3 BK - 4 FR rotating) @ 2:20 (600m)
3x(2x25m I/O no breath first half @ 40s, 50m 15m HD, remainder MOD @ 1:20) (FR, CH, FR) (300m)
6x50m (3 strokes FL no breath, remainder MOD) (300m)
50m loose
12/10/2005 11:30:00 Spinning 34.60 km 34.60 1:00:00 74.6 Sun 5 Spin session, since it is too warm to skate...
12/11/2005 11:30:00 Running 8-loop (Sask. Dr. - Victoria Dr. - River Valley Rd. - Sask. Dr.) 11.97 km 11.97 0:52:08 Training run NB 718 73.7 Sun 7 2:08; 2:02; 2:20; 1:46 (8:17); 17:39; 4:35; 5:24; 7:16; 5:44; 6:12; 5:16
12/12/2005 15:00:00 Swimming 2100 meters 2.10 1:00:00 Penguin Training 74.6 Sun 4 300m warm-up
4x25m HD, no breath @ 45s (100m)
12x50m BR (alternating: 25m 2K - 1 stroke & 25m swim / 50m pull-out with two strokes) @ 1:10 (600m)
2x(1 MOD, 2x HD) (1 CH, 1 FR) @ 40s (150m)
9x100m FR @ 2:00 (target: 1:30? actual: ~ 1:38) (900m)
50m loose
12/13/2005 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 74.8 Snow 2 200m warm-up (breathing every 5th stroke)
10x50m (25m doggie paddle, 25m FR) @ 1:20 (500m)
6x25m (alternating mod, HD) (4xCH, 2xFR) @40s (150m)
8x100m (first three strokes of every 50m FL no breath) @ 2:15 (800m)
50m loose
12/13/2005 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training focussed on stride recovery
12/14/2005 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 74.8 Sun 0 warmup: 200m FR @ 4:00 (breath every 5th stroke) 2x100 IM @ 2:30 (400m)
6x150m 2x(50m FR, 25m CH (not FR)) @ 3:00 (900m)
3x(3x50m all-out @ 1:00, 100m loose @ 3:00) (2xCH, FR) (750m)
12/15/2005 15:00:00 Swimming 1100 meters 1.10 1:00:00 Penguin Training 75.4 Sun -10 200m warm-up
7x100m CH @ 2:00 (with a 15m HD section somewhere during the 100m) (700m)
Overtaking relays (200m)
Start practices
12/15/2005 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training some turn practice
1/3/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 72.9 Sun -3 did some starts and 5 four-lappers (8km)
last set a fast two-lapper
1/4/2006 18:30:00 Swimming 2000 yds 1.83 1:00:00 73.8 Sun -2 600y warm-up
4x25y sprint, no breath @ 45s (100y)
20x50y k (alternating mod/fast) (pattern: 4xFR, 2xBR, 4xFR) @ 1:30 (1000y)
5x50y FR @ 1:00 (250y)
50y loose
1/5/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 74.3 Started with some work on weight shifting (jumping onto the other skate when transitioning)
Did some cornering work (riding on the outside edge of the left skate doing turns; riding on the right foot with the left foot still on the ice to the right of the right skate)
Then did 20 laps alternating moderate-fast
1/6/2006 16:45:00 Swimming 1900 yds 1.74 1:00:00 74.3 Sun 3 600y warm-up
4x25y HD, no breath @ 40s (100y)
8x100y FR (breathing: 3-5-3-7) @ 2:00 (800y)
8x50y (25y doggie paddle, 25y FR) @ 1:10 (400y)
1/8/2006 14:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:04:25 Training run NB 718 73.5 Sun -1 167 181 2:47; 2:21; 2:48; 2:31 (10:28); 13:59; 5:25; 6:06; 8:24; 6:39; 8:00; 5:22
1/9/2006 17:00:00 Swimming 1900 yds 1.74 1:00:00 73.8 Sun 0 600y warm-up
4x25y HD, no breath @ 40s (100y)
16x50y kick 2x(4x50y FR board, 2x50y FR no board, 2x50y BR) @ 1:30 (800y)
3x100y FR
100y loose
1/10/2006 15:00:00 Swimming 1800 meters 1.80 1:00:00 Penguin Training 74.1 Clouds 0 warmup: 200m FR 3-5 breathing pattern @ 4:00, 2x100 IM @ 2:00 (400m)
100m loose
600m timed (10:16)
100m loose
10x25m kick (6xCH, 4xFR) alternating mod/fast @ 50s (250m)
10x25m swim (6xCH, 4xFR) alternating mod/fast @ 50s (250m)
2x50m (25m BK, 25m BR) @ 1:20 (100m)
1/10/2006 20:00:00 Speed Skating km 0.00 ESSA Training 74.1 Did some drills
then five 5-lappers
times:
5:04; 5:12; 4:51; 4:54; 5:04
1/11/2006 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 73.9 Sun -3 400y warmup (200y FR 3-5 breathing @ 4:00, 2x100 IM @ 2:00) (400y)
9x50y kick {3x(2x mod, 1x fast)} (2xCH, 1xFR) @ 1:30 (450y)
8x50y (25y under water, 25y FR) @ 1:10 (400y)
3x(3x25y HD @ 30s; 75y loose @ 2:30) (2xCH, 1xFR) (450y)
2x50y (25y BK, 25y BR) @ 1:20 (100y)
1/12/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 74.4 Sun -8 did some drills focussing on shifting weight
then a 4-lapper
a set of starts
a 5-lapper
accels (200m, 300m)
blade separated on 300m accel just out of the corner...
1/13/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 74.4 Sun -4 400m warm-up
9x50m K (50m mod, 25m HD 25m mod, 50m HD) (2xCH, 1xFR) @ 1:30 (450m)
16x25m (alternating 25m FR, 25 ST) @ 45s (400m)
3x(25m under water @ 45s , 2x50m FR HD @ 1:15, 75m loose @ 2:45) (600m)
1/14/2006 14:30:00 Speed Skating 20 km 20.00 1:00:00 74.1 Clouds -7 125 162 Skated continuously for 1 hour at Hawrelak park. The ice was quite rough (many cracks/ruts)
1/15/2006 11:15:00 Running 12 km 12.00 1:01:23 Training run NB 718 74.4 Clouds -7 148 170 Down Groat road, remainder of 8-loop
6:34; 9:17; 11:34; 6:16; 8:48; 6:21; 7:05; 5:16
1/16/2006 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 75.3 Sun -1 400y warm-up
18x25m @ 40s (alternating 2 FR, 2 CH) (450y)
4x(25y mod, 2x25y HD) @ 45s (300y)
2x(2x100y @ 2:00, 50y HD @ 1:30) (500y)
100y @ 2:00
2x50y loose (25y BK, 25y BR) @ 1:15 (100y)
1/18/2006 15:00:00 Swimming 2150 yds 1.97 1:00:00 Penguin Training 74.7 350y warm-up (75y IMs)
12x50y (25y DR, 25y S) (FR: 6-3-3, BR 2K, 1 ST) @ 1:05 (600y)
7x100y (25y CH, 50y FR, 25y CH) @ 1:50 (700y)
2x(2x25y K @ 40s, 2x50y HD @ 1:10, 100y loose @ 2:20) (500y)
1/20/2006 15:00:00 Swimming 1100 meters 1.10 1:00:00 Penguin Training 74.2 Clouds -10 400m warm-up (200m FR: Breathing 5-7)
12x25m FR (breathing: 5) @ 40s (300m)
6x25m from blocks (150m)
5x50m (turning on the cross) @ 1:20 (250m)
1/21/2006 12:30:00 Speed Skating km 0.00 1:00:00 73.8 Sun -9 134 170 Some relaxed speed skating. Cornering problematic with the older skates (too much rocker?)
1/22/2006 09:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:38 Training run NB 718 73.9 Clouds 1 158 178 2:25; 2:07; 2:27; 2:10 (9:10); 11:24; 5:01; 5:33; 7:47; 6:11; 7:13; 5:16
1/23/2006 15:00:00 Swimming 1300 yds 1.19 1:00:00 Penguin Training 74.0 Snow 0 400y warm-up
4x25y HD, no breath @ 45s (100y)
100y loose
100y timed (BR: 1:24)
100y loose
50y timed (FR: 32.1)
50y timed (BR: 39)
4x100y FR (20s rest between) (400y)
1/24/2006 15:00:00 Swimming 1750 meters 1.75 1:00:00 Penguin Training 74.5 Sun 7 400m warm-up
12x50m (25m pulse drill, 25m BR) @ 1:30 (600m)
7x100m (pattern: 2x100m 4FR-5BK, 100m 50m BK /50m FR) @ 2:30 (700m)
1x50m (25m under, 25m FR)
1/24/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training warm-up: 3 laps
some cornering drill:
- first drill focusses on keeping right skate on the ice as it moves through the recovery phase
- second drill pushing hard to do some fast circles
5x800m, with focus on corners
2x5 lappers
1/25/2006 15:00:00 Swimming 1950 yds 1.78 1:00:00 Penguin Training 74.8 Sun 9 400y warm-up
11x50y (25y doggie paddle, 25y S) @ 1:10 (550y)
6x25y HD (4xCH, 2xFR) @ 50s (150y)
10x75y (25y K, 50y S) @ 1:30 (750y)
100y loose
1/27/2006 15:00:00 Swimming meters 0.00 1:00:00 Penguin Training 74.5 Clouds -8 400m warm-up
10x75m @ 1:30 (alternating: 50m ST+25m FR , 25m FR+25m ST+25m FR) (750m)
3x(2x50m @ 1:10, 2x50m @ 1:00, 2x50m @ 50s) (900m)
3x25m starts (25m BR: 18.2, 25m FR: 14.9, 25m FR 15.0)
1/28/2006 15:30:00 Swimming km 0.00 Race 74.9 Clouds -6 50 BR: 37.92
100 FR: 1:13.26
50 FR: 31.94
1/29/2006 12:45:00 Speed Skating km 0.00 0:30:00 72.7 Sun -2 Did a bit of speed skating
1/29/2006 14:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:03:23 Training run NB 718-2 72.7 148 180 Went for a run with Josine
5:00; 2:54; 3:00; 13:26; 5:25; 6:03; 8:28; 6:30; 7:05; 5:26
1/30/2006 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 74.4 Clouds -8 400y warm-up
3x50y build @ 1:20 (150y)
50y loose
600y timed: 8:53 (stuck behind Bernie)
100y loose
8x50y (25y ST, 25y FR) @ 1:05 (400y)
relays (inner tube) (100y)
1/31/2006 15:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 74.9 Sun -4 Some drills for weight transfer and jump
2 lap with accel on straights
3x10 lappers with 3 laps rest between
2/3/2006 15:00:00 Swimming 900 meters 0.90 1:00:00 Penguin Training 74.1 Sun 7 400m warm-up
8x50m (25m under water, 25m FR) (400m)
relays:
25m FR, 25m BR, 25m with board/life jacket/ring/foam stick, 25m with brick
game:
1-2-3-poopsie
2/4/2006 12:00:00 Speed Skating km 0.00 1:30:00 73.8 Sun 1 Went for a skate at Hawrelak park. Went a lot better after taking the tissue out of my skates.
2/6/2006 15:00:00 Swimming 1950 yds 1.78 1:00:00 Penguin Training 74.8 Sun -2 400y warm-up
400y warm-up (breathing 5-7 pattern on 200)
8x25y (25y mod, 25 HD) (6xCH, 2xFR) @ 50s (200y)
8x100y (pattern: 2x100 IM, 100 FR with 3rd 25 under water) (800y)
3x50y (25y BK, 25y BR) @ 1:15 (150y)
2/7/2006 15:00:00 Swimming 1950 meters 1.95 1:00:00 Penguin Training 74.5 Sun 2 2x400m warm-up (200m FR @ 4:00 breathing 5-7 pattern, 2x100m IM @ 2:00) (800m)
8x50m (pattern: 2xCH, 1xFR) @ 1:10 (400m)
4x(3x25m HD @ 30s, 50m @ 2:30) (odd sets CH, even sets: FR) (500m)
3x50m CH @ 1:15 (150m)
2/7/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 4 laps with focus on straight-aways
2x15 lappers (first set to fast and hard to maintain, second set went well)
2/8/2006 15:00:00 Swimming 2100 yds 1.92 1:00:00 Penguin Training 74.4 Sun 7 400y warm-up
5x100y (25y HD, 75y loose) (odd: FR, even: choice) @ 3:00 (500y)
9x125y (25y FR kick, 100y FR) @ 2:15 (1125y)
75y loose
2/9/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 74.7 Sun 1 400m warm-up
4x(2x25 K, 2x25 S) @ 50s (odd: CH, even: FR) (400m)
11x75m (25m FR, 25m ST, 25m FR) @ 1:40 (825m)
25m back to wall
4x50m (odd: 25m under, 25m S; even: 50m S) @ 1:20 (200m)
2/13/2006 15:00:00 Swimming 2050 yds 1.87 1:00:00 Penguin Training 75.0 Sun 5 400y warm-up
6x25y 2x(25y I/O, 25y HD, 25y MOD) (1xCH, 1xFR) @ 50s (150y)
9x50y BR @ 1:00 (450y)
9x100y FR (Breathing: 3-5-7-3) @ 2:00 (900y)
3x50y loose (150y)
2/14/2006 15:00:00 Swimming 1800 meters 1.80 1:00:00 Penguin Training 74.7 Sun -9 400m warm-up
3x(4x25m DR breath away (one arm FR), 2x25m S) @ 40s (450m)
6x25m HD @ 1:00 (150m)
3x(2x50m @ 1:20, 2x50m @ 1:10, 1x50m @ 1:00) (25m FR, 25 ST) (750m)
under-water distance challenge: ~40m (50m)
2/14/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training Some laps focussing on starting from the outside edge.
3x10 laps
2/15/2006 15:00:00 Swimming 2300 yds 2.10 1:00:00 Penguin Training 74.8 Snow -10 400y warm-up
4x25y HD no breath @ 50s (100y)
10x125y (alternating 25y FR 25y ST) @ 2:20 (1250y)
3x(2x25y FR HD @ 30s, 50y FR HD @ 1:00, 50y loose @ 2:00) (450y)
100y loose
2/16/2006 15:00:00 Swimming 1800 meters 1.80 1:00:00 Penguin Training 74.6 Sun -22 350m warm-up
9x50m ST (25m DR, 25m S) @ 1:20 (450m)
4x25m I/O (diving start) @ 1:00 (100m)
9x75m (25m K, 50m FR) (675m)
25m return to other side
4x50m (BK-BR) @ 1:15 (200m)
2/18/2006 10:00:00 Speed Skating Silver Skate Festival 25K Marathon km 0.00 1:00:00 Race 75.5 Clouds -8 Lap times:
2:19; 2:17; 2:18; 2:21; 2:28;
2:33; 2:27; 2:29; 2:28; 2:27;
2:26; 2:25; 2:24; 2:24; 2:26;
2:26; 2:26; 2:27; 2:26?; 2:26;
2:28; 2:28?; 2:28?; 2:25; 2:28?
(Finish time: 60:40 ?)
2/19/2006 12:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:03:20 Training run NB 718-2 74.8 Sun 2 141 5:10; 2:33; 2:07 (9:51); 14:13; 5:30; 5:31; 8:21; 6:35; 13:17
2/20/2006 12:00:00 Speed Skating km 0.00 1:00:00 74.8 Snow -1 Skated some laps at Hawrelak park with Brian and Willem.
2/21/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 74.7 Snow -4 Cleared some snow, focussed on gliding, and did some laps
2/22/2006 16:00:00 Swimming 2200 yds 2.01 1:00:00 74.8 Snow -9 400y warm-up
4x25y HD no breath @ 40s (100y)
16x50y kick (pattern: 4xFR, 2xBR) @ 1:20 (800y)
8x100y FR @ 1:50 (800y)
100y loose
2/23/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 75.2 Sun -12 Did 5x4 laps
1500m race & 1000m race
2/24/2006 18:00:00 Swimming 2300 yds 2.10 1:00:00 75.0 Clouds -8 400y warm-up
4x25y HD no breath @ 40s (100y)
18x50y (25y DR, 25y SW) (pattern: 4x 6-3-3 FR, 2x BR (2K-1ST)) @ 1:10 (900y)
6x125y (25y K, 100y FR) @ 2:30 (750y)
3x50y (25y BK, 25y BR) @ 1:15 (150y)
2/26/2006 12:00:00 Speed Skating km 0.00 0:30:00 75.6 Snow -11 Did some skating at Hawrelak park. Readjustment of blade alignment was a bad idea...
2/27/2006 15:00:00 Swimming 2000 yds 1.83 1:00:00 Penguin Training 74.4 Clouds -8 400y warm-up
7x50y @ 40s (350y) (Very hard set!)
100y loose
7x50y @ 45s (350y)
50y loose
4x25y HD (floating start from flags on whistle) (100y)
5x100y IM (10s rest between sets) (500y)
150y loose
2/28/2006 15:00:00 Swimming 1750 meters 1.75 1:00:00 Penguin Training 76.4 Snow -7 400m warm-up (200m FR 3-5 breathing, 2x100m IM, no breaks between sets)
3x(2x25m BR K @ 50s, 2x50m BR @ 1:00) (450m)
4x25m (1/2 HD, starting belly-up on wall) (100m)
5x150m FR @ 2:50 (750m)
50m loose
3/1/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 75.6 Clouds -9 50m warm-up (no lifeguard in east pool)
8x25m K (4xCH, 4xFR) @ 50s (200m)
4x25m (15m HD, upside down wall start, 10m easy) (100m)
3x(5x50m FR @ 50s, 50m loose @ 1:50) (900m)
4x50m loose @ 1:10 (200m)
3/2/2006 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 76.0 Clouds -10 200m warm-up
4x25m (T-start head down towards wall,15m HD, 10m easy) (100m)
500m S (pattern: 25m FL, 75m FR)
11x100m (2xIM, 2x (25m BR, 25m FR)) @ 2:10 (1100m)
2x75m (25m BK - 25m BR - 25m FR) @ 2:00 (150m)
3/3/2006 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 75.2 Clouds -10 400m warm-up (continuous)
8x 30s vertical kick, 30s rest (2xFL hands out, 2xFR hands out, 2xFL hand+elbow out, 2xFR hand+elbow out)
6x(3x25 HD @ 30s, 75 loose @ 2:30) (4xCH, 2xFR) (900m)
Game: sharks & minnows
3/6/2006 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 75.3 Sun -2 400y warm-up
200y loose
600y timed (8:37)
100y loose
3x(2x25y HD @ 30s, 50y loose @ 2:00) (2xCH, 1xFR) (300y)
100y loose
3/8/2006 15:00:00 Swimming 1750 yds 1.60 1:00:00 Penguin Training 75.1 Sun 3 400y warm-up
18x25y K @ 40s (2x25y mod, 25y HD) (all CH) (450y)
3x200y HD @ 10:00 (FR: 2:42, IM: 3:15; FR: 2:45) (loose 100y after each) (900y)
3/10/2006 15:00:00 Swimming 1025 meters 1.03 1:00:00 Penguin Training 74.3 Snow -4 400m warm-up
18x25 CH K 3x(2x25m MOD, 2x25M HD, 25m MOD, 25m HD) @ 45s (450m)
relays:
all: 25m
FR out & in, FR, FL, BK, BR, with brick, log-roll with flip-turn at end (175 m)
3/11/2006 13:15:00 Swimming 5 km 5.00 1:26:34 Race 74.8 Snow -6 Swim-a-thon time: 1:26:34 ? (about 19 minute improvement)
(600y pace: 9:27)
3/13/2006 15:00:00 Swimming 2050 yds 1.87 1:00:00 Penguin Training 76.1 Sun -8 400y warm-up
3x(4x25y K, 2x25y S) (CH) @ 40s (450y)
20x50y FR @ 1:00 (1000y)
2x25y HD @45s (CH) (50y)
150y loose
3/14/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 75.3 Sun -8 A couple laps warm-up
then 3 100m accels
2x 30-60-90 sprint
2x 200-300 sprints
2x3 laps moderate
3/15/2006 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 75.4 Sun -2 400y warm-up
7x100y (3rd 25y under water) @ 2:00 (700y)
10x50y BK @ 1:00 (fast pace) (500y)
6x25y HD @ 40s (4xCH, 2x FR) (150y)
100y loose
3/16/2006 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 75.7 Clouds -7 400m warm-up
16x25m K (alternate: MOD/HD) (sets of 4 CH) @ 40s (400m)
relays:
6x50m (2xFR, 1xFL, 1xBR, 2xFR) (group of 3) (300m)
1x50m BR (Complete set: 3x50 FR, 1x100FR, 2x50BR) (100m)
2x25m (1xFR, 1xlog-roll) (50m + 50m there & back=100)
3/16/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 3 laps warm-up
3x200m accel
8x800m
3/17/2006 15:00:00 Swimming 1550 meters 1.55 1:00:00 Penguin Training 75.2 Rain -2 400m warm-up
6x25m (MOD/HD) (2xCH, 1xFR) @ 40s (150m)
10x50m BK @ 1:10 (500m)
12x25m HD 3x(25m FL/BK/BR/FR) @ 30s (300m)
4x50m FR (Breathing: 3-5, 5-7, 7-9, 9-11) @ 1:15 (200m)
Game: 1-2-3 Poopsie
3/21/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 74.9 Clouds -1 some warm-up laps
4x200m accel
10x400m with 1 1/2 lap rest
3/22/2006 15:00:00 Swimming 1750 yds 1.60 1:00:00 Penguin Training 75.3 Sun 0 400y warm-up
400y (pattern: 25y ST, 75y FR)
3x(4x25y K HD @ 40s, 2x50y S HD @ 1:00, 50y loose @ 2:40) (CH) (750y)
4x50y loose (200y)
3/23/2006 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 76.0 Clouds -2 350m warm-up
4x30s sculling, legs crossed and shoulders out of the water
4x30s sculling, toes on the wall, face down, chest out of thewater
10x25m @ 40s (1/2 baywatch, 1/2 no breath) (250m)
5x(2x50m BK-FR @ 1:05, 2x50m BK-FR @ 55s) (1000m)
2x50m cool-down BK-BR @ 1:15 (100m)
3/24/2006 15:00:00 Swimming 1200 meters 1.20 1:00:00 Penguin Training 75.2 Sun 3 400m warm-up
8x50m (15m head-up HD, 10m HD, 25m loose) @ 1:20 (400m)
relay: 50m: 2xFR, BR, FL, BK, 2xFR (did 2xBR because smaller team) (400m)
3/26/2006 12:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:08:23 Training run NB 718-2 74.9 Clouds 3 138 160 Went for a run with Josine.
5:19; 2:56; 17:05 (25:21); 5:43; 6:28; 9:13; 7:06; 14:28;
3/27/2006 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 74.9 Sun 7 400m warm-up
6x25m (12.5m HD, face-up underwater start, 12.5m loose) (150m)
5x(2x100m FR @ 2:15; 2x25m HD CH @ 45s) (1250m)
2x50m (BK-BR) @ 1:15 (100m)
3/29/2006 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 75.6 Clouds 4 400m warm-up
6x50m @ 1:20 New backstroke drill: kick with hands pushing down from ribs or elbows down towards hip (300m)
4x25m HD (under water upside down start) (100m)
20x25m @ 50s (pattern: 4x25 IM, 4x CH) (500m)
3/30/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 74.6 Sun 6 400m warm-up
6x25m HD @ 1:20 (150m)
4x200m @ 5:00 (
1: 50FR/50ST @ 80%
2: FR @ 80% (3:15)
3: 50FR/50ST @ 100 % (3:17)
4: FR @ 100% (3:03) ) (800m)
2x50m (BK-BR) @ 1:15 (100m)
3/31/2006 15:00:00 Swimming 1400 meters 1.40 1:00:00 Penguin Training 74.5 Sun 8 400m warm-up
10 minutes of kicking, using left hand to pull the person you're passing (400m)
3x(3x50m HD @ 1:10, 1x50m loose @ 2:30) (600m)
games: start in middle in two rows (4 & 5); either 4 or 5 is called and they race towards the wall, if touched by the other team before touching the wall, they join the other team
game: Start on the wall, swim towards the other wall, second team leaves shortly there after and tries to touch members of the other team
4/1/2006 10:30:00 Running Groat - Low Level 17 km 17.00 1:30:45 Long run NB 718-2 74.5 Sun 0 141 160 Went for a run with Josine, ran down to groat, then around to Low Level bridge, up by the LRT bridge and around Sask. Drive
2:23; 2:11; 2:29; 2:03 (9:08); 14:10; 6:07; 6:14; 37:24; 5:35; 6:54; 5:08;
4/3/2006 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 75.9 Sun 12 400m warm-up
5x(4x25m alternating MOD/HD, alternating every 2x25m with/without board)) (CH) @ 40s (500m)
3x(3x25m HD @ 40s, 50m 80% effort @ 1:00) (CH) (375m)
3x50m CH @ 1:20 (150m) (150m)
3x100m HD CH @ 3:00 (300m)
3x50m 80% CH @ 1:20 (150m)
25m to other wall
4/5/2006 15:00:00 Swimming 1200 meters 1.20 1:00:00 Penguin Training 76.2 Sun 13 400m warm-up
200m (50m DR/50m S)
100m timed (FR: 1:12)
200m (50m DR/50m S)
100m timed (BR: 1:30)
200m (50m DR/50m S)
4/6/2006 15:00:00 Swimming 1500 meters 1.50 1:00:00 Penguin Training 75.0 Rain 9 400m warm-up
6x(3x25m loose, 1x25m HD) @ 40s (600m)
2x(2x50m (25m DR, 25m S), 1x50m DPS (max. distance per stroke), 1x50m build) @ 1:10 (400m)
1x100m (25m HD with good turn, 75m loose)
4/7/2006 15:00:00 Swimming 550 meters 0.55 1:00:00 Penguin Training 74.8 Sun 13 300m warm-up
10x25m CH @ 30s (250m)
Games:
Swim to other wall without touch by second wave
relay carrying several items
water polo
4/8/2006 13:30:00 Swimming Master Provincials 2006 day 1 km 0.00 Race 75.0 Sun 14 200 FR Relay- 50 FR 30.33
50 BR 38.87
100 FR 109.81 (32.84; 36.97)
200 Mixed Medley Relay - 50 BR 37.21
4/9/2006 09:00:00 Swimming Master Provincials 2006 day 2 km 0.00 Race 74.8 Clouds 10 50 FR: 31.31
100 BR: 1:26.62 (39.13, 47.49)
100 IM: 1:25.69 (41.75, 43.94)
200 Mixed FR Relay - 50 FR: 30.33
4/17/2006 10:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:41:54 Training run NB 718-2 74.3 Sun 5 165 41 186 Lungs hurt a bit at the start
2:16; 2:08; 2:21; 2:09 (8:55); 9:43; 6:07; 6:52; 5:01
4/18/2006 18:15:00 Cycling 24.38 km 24.38 1:00:00 75.7 Sun 13 First intense ride of the year
4/19/2006 09:00:00 Weights km 0.00 0:45:00 75.7 Sun 11 Started weight lifting with Tyler & Ram:
Bench press, pull-ups (arms in front), abs (crunches), dumbbell shoulder press
4/20/2006 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:56:18 Training run NB 718-2 75.1 Sun 8 2:10; 2:00; 2:19; 2:00 (8:31); 12:18; 5:05; 5:31; 7:36; 5:53; 6:28; 4:53
4/21/2006 09:00:00 Weights km 0.00 1:15:00 76.2 Sun 11 Weights with Tyler & Ram:
Leg press, bench press, pull-ups (narrow grip), dips, biceps , reverse fly, triceps: lean forward and push overhead, back (bend over), seated row
4/21/2006 16:00:00 Swimming 1500 yds 1.37 1:00:00 400y warm-up
9x100y K 3x(2x100y FR, 100 BR) @ 3:00 (900y)
100y FL kick drills
4/24/2006 09:00:00 Weights km 0.00 1:15:00 76.4 Sun 7 Weights with Tyler
Abs (crunches), bench press, chin-ups, dips, shoulders (lateral raise), lat pulldown, bicep curls
4/25/2006 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:59:29 Training run NB 718-2 74.8 Sun 10 2:14; 2:02; 2:23; 2:11 (8:51); 12:31; 5:09; 5:44; 8:15; 6:36; 7:10; 5:10
4/25/2006 15:00:00 Swimming 2100 yds 1.92 1:00:00 400y warm-up
8x25y @ 45s (upside down wall-start, 1/2 HD, 1/2 MOD) (200y)
5x(2x100y FR @ 2:00, 2x25y CH HD @ 45s) (1250y)
3x50y @ 1:15 (25y BK 25y BR) (150y)
100y backstroke fly-kick starts
4/26/2006 18:00:00 Cycling MillCreek Ravine - Ped Bridge 24.14 km 24.14 1:00:00 75.3 Sun 20 Bike ride through Mill Creek ravine
4/27/2006 15:00:00 Swimming 2250 yds 2.06 1:00:00 75.5 400y warm-up
50y loose
600y timed (9:08 - seems slow? Bad lap count?)
8x100y BR @ 2:10 (800y)
3x100y FR @ 2:00 (300y)
100y loose
4/27/2006 08:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:26 Training run NB 718-2 75.5 Sun 9 2:08; 2:10; 2:30; 2:02 (8:51); 3:02; 2:01; 9:38; 5:57; 6:20; 4:33
4/28/2006 09:00:00 Weights km 0.00 2:00:00 76.2 Sun 9 Bench press, seated rows, inclined dumbbell bench press, wide-grip pull-ups, dips, abs, shoulder press, shoulder lateral raise, bicep curls, medicine ball game, rope skipping
5/1/2006 09:30:00 Weights km 0.00 1:30:00 75.7 Sun 7 leg press, bench press, seated row, lat pulldown, abs, shoulder press, dips, biceps, one arm vertical row
5/2/2006 15:00:00 Swimming 2400 yds 2.19 1:00:00 76.1 Rain 6 400y warm-up
4x25y HD no breath @ 40s (100y)
3x(4x50y FR K @ 1:20; 2x50y BR K @ 1:20; 100y FR @ 2:00) (1200y)
4x150y FR @ 3:00 (600y)
2x50y BK-BR @ 1:15 (100y)
5/4/2006 08:00:00 Running Saskatchewan 5.66 km 5.66 0:23:06 Training run NB 718-2 75.3 Clouds 5 2:10; 1:57; 2:20; 1:55 (8:24); 4:31; 6:01; 4:08
5/4/2006 16:00:00 Swimming 1800 yds 1.65 1:00:00 400y warm-up
4x25y HD, no breath @ 45s (100y)
7x100y FR @ 1:50 (700y)
2x(200y FR K, 100y BR K) (600y)
5/6/2006 09:30:00 Cycling 12 km 12.00 0:40:00 76.0 Clouds 13 Went for a cycle on the Quesnell bridge running route
5/6/2006 10:30:00 Running Saskatchewan 5.66 km 5.66 0:26:00 Training run NB 718-2 Went for a run without socks: ouch: layer of skin rubbed off on heel!
2:09; 2:10; 2:37; 1:58 (8:56); 4:59; 6:55; 5:09 (made up... walked last section)
5/7/2006 09:00:00 Triathlon Tri Sprint 25.75 km 25.75 1:16:42 Race NB 718-2 74.6 Sun 10 Swim: 13:05 (1:45 /100m; 22nd place)
T1 + Bike + T2: 45:25 (26.4 km/hr; 45th place)
Run: 18:13 (3:39 min/km; 3rd place)
25th place out of 105 overall
Notes: Transition was a bit slow (problem getting shirt on, bib falling off, etc).
Run went very well
5/8/2006 09:00:00 Weights km 0.00 2:00:00 75.7 Clouds 5 Work-out with Tyler & Ram:
Bench press, pull-ups, dips, abs, seated row, shoulder press, bicep curls, tricep pull down, reverse fly, medicine ball bouncing
5/10/2006 16:00:00 Swimming 1000 yds 0.91 1:00:00 76.7 Clouds 15 Swim with Tyler, Ram and Anthony.
6x100y IM
50y FLY
5/11/2006 15:00:00 Swimming 2500 yds 2.29 1:00:00 76.3 Clouds 17 400y warm-up
4x25y HD no breath @ 40s (100y)
3x(2x50y @ 55s, 2x50y @ 50s, 2x50y @ 45s, 50y loose) (1050y)
8x100y BR @ 2:10 (800y)
3x50y BK-BR @ 1:15 (150y)
5/12/2006 09:00:00 Weights km 0.00 2:45:00 75.7 Rain 9 Squats, bench press, wide pull-ups, dips, seated row, lat pull-down, biceps (pull-up), abs, tricep pull-down, lateral fly, back
Basketball (game: bump)
5/14/2006 11:15:00 Cycling Goldbar ped bridge 34.33 km 34.33 1:30:00 76.2 Sun 14 Went for a fast bike ride
5/14/2006 15:00:00 Swimming 2000 yds 1.83 1:00:00 400y warm-up
4x25y HD no breath @ 40s (100y)
3x(2x50y: 25y doggie paddle, 25y FR, 2x50y 25y 6-3-3, 25y FR, 2x50y FR) @ 1:00 (900y)
6x(25y MOD, 25y HD, 25y under water) @ 45s (450y)
3x50y BK-BR @ 1:15 (150y)
5/15/2006 08:45:00 Weights km 0.00 3:00:00 76.2 Sun 14 Leg press, bench press, narrow grip pull-ups, dips, inclined bench press, seated row, lat pulldown, shoulder raises, reverse fly, back extension
Game of basketball (bump)
5/16/2006 15:15:00 Swimming 1900 yds 1.74 1:00:00 76.7 Sun 27 400y warm-up
4x25y HD @ 40s (100y)
4x(2x25y K with board, 2x25y K no board) (CH) (alternating MOD, HD) @ 40s (400y)
4x(3x25y HD @ 40s, 50y mod @ 1:00) (FR, BR, FL, FR) (500y)
4x100y HD (FR, BR, FR, BR) (400y)
2x50y @ 1:15 BK-BR (100y)
5/17/2006 15:15:00 Swimming 1200 yds 1.10 0:45:00 76.1 Sun 29 Swam with Tyler for warm-up
8x50y K (2x 15y HD 35y mod, 2x35y mod 15y HD) @ 1:30 (400y)
4x50y S (15y HD 35y MOD) @ 1:30 (200y)
8x50y (alternate 2x 25y BR 25y FR, 2x25y FR build) @ 1:00 (400y)
200y loose
5/20/2006 09:00:00 Swimming Masters Nationals 2006 day 1 km 0.00 Race 75.3 100 IM: 1:24.11 (39.51, 44.60) (1:25.69)
50 FR: 31.65 (31.31)
50 FL: 40.03 (Colin: 38.00)
5/21/2006 09:00:00 Swimming Masters Nationals 2006 day 2 km 0.00 Race 75.3 50 BR: 37.97 (37.87)
5/22/2006 09:00:00 Swimming km 0.00 Race 75.3 100 FR: 1:12.40 (33.82, 38.58) (1:09.81)
100 BR: 1:27.09 (40.70, 46.39) (1:26.62; less head leading, did not go out hard enough)
5/23/2006 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:57:23 Training run NB 718-2 73.8 Clouds 15 2:11; 2:10; 2:25; 1:58 (8:45); 12:04; 5:09; 5:38; 8:03; 6:08; 6:37; 4:55;
5/24/2006 09:00:00 Weights km 0.00 3:15:00 75.0 Clouds 11 bench press, wide pull-ups, dips, seated row, bicep (string pull), abs, shoulder press, back extension, reverse fly
basketball (bump, 21)
5/26/2006 08:45:00 Weights km 0.00 3:00:00 75.7 Clouds 7 leg press, bench press, narrow grip pull-up, dips, lateral fly, seated rows, tricep extension (leaning forward), shoulder press, bicep curls
medicine ball bouncing
5/27/2006 14:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:05:35 Training run NB 718-2 75.5 Sun 13 6:41; 10:00; 5:16; 12:30; 13:50; 5:07; 6:55; 5:13
5/28/2006 10:45:00 Cycling Rundle park 41.60 km 41.60 1:45:00 76.3 Sun 13 Cycled to rundle park (about 16 km), did a loop inside the park.
Cycled up ravine between McKinnon & Groat
5/29/2006 08:45:00 Weights km 0.00 1:15:00 76.5 Clouds 11 Leg press, bench press, wide grip pull-ups, dips, inclined bench press, abs, seated rows, shoulder press, bicep curls
5/30/2006 18:00:00 Swimming 2200 yds 2.01 1:00:00 76.3 Sun 18 400y warm-up
4x25y HD, no breath @ 45s (100y)
4x(2x (15y HD K, 35y K mod); 2x (35y K mod, 15y K HD)) @ 1:30 (800y)
8x100y (breathing: 3-5-3-7) @ 2:00 (800y)
2x50y BK-BR @ 1:15 (100y)
5/31/2006 08:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:05:09 Training run NB 718-2 75.6 Sun 14 6:33; 9:47; 5:36; 12:52; 13:43; 5:01; 6:42; 4:47
6/1/2006 18:00:00 Swimming 2000 yds 1.83 1:00:00 76.7 Sun 26 400y warm-up
4x25y HD, no breath @ 40s (100y)
16x 50y (25y DR, 25y S) (6-3-3, doggie paddle, BR kick) @ 1:05 (800y)
6x100y (pattern: 2x100y IM, 100y FR) @ 2:00 (600y)
2x50y BK-BR (100y)
6/2/2006 08:45:00 Weights km 0.00 3:15:00 75.9 Sun 16 squats, bench press, narrow grip pull-up, seated row, lat pull-down, bicep pull-up, tricep (forward lean), abs, shoulder press, lateral raise, reverse fly
basketball (bump)
6/7/2006 17:00:00 Swimming 1800 yds 1.65 1:00:00 75.7 Sun 20 400y warm-up
16x25y K @ 40s (pattern: 25mod, 25 HD; 2x(4xFR, 4xBR)) (400y)
4x25y HD, no breath @ 40s (100y)
8x100y (2xFR @ 1:45; 1xBR @ 2:15; 1xBK @ 2:30; 2xFR @ 2:00; 1xBR @ 2:15; 1xBK @ 2:30) (800y)
2x50y BK-BR @ 1:15 (100y)
6/16/2006 09:00:00 Weights km 0.00 3:00:00 75.0 Clouds 15 Leg press, bench press, narrow grip pull-up, dips, shoulder press, seated row, lat pulldown, abs.
Medicine ball bouncing
Basketball (bump)
6/16/2006 18:00:00 Swimming 1600 yds 1.46 1:00:00 400y warm-up
4x25y HD no breath @ 40s (100y)
12x50y K (pattern: 2x50 K mod, 2x (35y K MOD, 15y K HD)) (FR: 1:30, BR: 1:20) (600y)
4x(25y 1/2 head-up 1/2 no breath, 25y HD, 25y under, 25y MOD) (400y)
2x50y BK-BR @ 1:15 (100y)
6/17/2006 10:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:46 Training run NB 718-2 75.7 Clouds 13 2:19; 2:13; 2:34; 2:11 (9:19); 3:11; 1:51; 9:27; 5:50; 6:25; 4:39
6/18/2006 12:30:00 Cycling 33.63 km 33.63 1:30:00 76.6 Clouds 18 Rode out to Terwilliger park and back along the west-side of the N. Saskatchewan (opposite Hawrelak park)
6/19/2006 09:00:00 Weights km 0.00 2:45:00 75.5 Sun 17 Bench press, wide-grip pull-ups, dips, shoulder praise, lateral raise, biceps cord-pull, triceps (lean forward pull), abs, reverse fly
Medicine ball
Basketball (bump)
6/20/2006 08:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:05:25 Training run NB 718-2 75.8 Sun 14 7:00; 8:41; 5:47; 12:42; 13:25; 5:10; 6:47; 4:49
6/20/2006 18:00:00 Swimming 1900 yds 1.74 1:00:00 400y warm-up
4x25y HD, no breath @ 40s (100y)
6x100y BR @ 2:15 (600y)
2x(2x50y @ 1:00; 2x50y @ 55s; 2x50y @ 50s) (600y)
4x50y BK-BR @ 1:15 (200y)
6/21/2006 16:00:00 Swimming 1800 yds 1.65 1:00:00 77.1 Sun 22 400y warm-up
4x25y HD no breath @ 40s (100y)
8x(50y K, 25y K no board+ 25y S) (50 FR K w board: 1:30; others 1:15) (800y)
8x25y under water start break-out @ 1:00 (200y)
8x25y start backwards floating, breakout @ 1:00 (200y)
2x50y BK-BR @ 1:15 (100y)
6/22/2006 17:15:00 Running ECERF, river valley road 6 km 6.00 0:35:00 Training run NB 718-2 76.4 Sun 21 Went for a run with Amir, starting at the ECERF building
6/23/2006 09:00:00 Weights km 0.00 3:30:00 75.3 Sun 15 Squats, bench press, narrow grip pull-ups, inclined bench press, dips, 4-combo: tricep pull forward, seated row, lat pull-down, bicep pull-up, abs
Medicine ball
basketball (bump, 21)
6/24/2006 10:45:00 Running Kinsmen - Ped Bridge - 8-loop 20.95 km 20.95 1:39:59 Training run NB 718-2 74.9 Sun 22 Had to follow two detours (added 1km to normal length...)
2:30; 2:16; 2:40; 2:13 (9:40); 7:18; 11:16; 10:01; 14:59; 9:43; 5:13; 5:44; 7:54; 6:05; 6:59; 5:00
6/26/2006 09:00:00 Weights km 0.00 3:00:00 75.3 Sun 22 leg press, bench press, wide-grip pull-ups, dips, seated row, dumbbell bench press, lateral raise, triceps forward pull, biceps pull-up
medicine ball
basketball (bump, 21)
6/27/2006 17:15:00 Swimming 2100 yds 1.92 1:00:00 76.4 Sun 31 400y warm-up
4x25y HD, no breath @ 35s (100y)
8x100y @ 2:00 breathing: 3-5-3-7 (800y)
24x25y K @ 45s 2x(pattern: 4 FR MOD/HD, 8 FL/BR) (600y)
4x50y BK-BR @ 1:15 (200y)
6/28/2006 08:00:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:04:20 Training run NB 718-2 74.9 Sun 19 6:20; 9:33; 5:42; 12:26; 13:30; 4:58; 6:44; 5:03
6/29/2006 17:15:00 Swimming 1850 yds 1.69 1:00:00 75.7 Sun 22 400y warm-up
600y timed (9:15? or was it 650y => 8:32)
50y loose
100y timed: 1:25 (8:32 seems feasible)
10x50y BR @ 1:10 (500y)
4x25y HD, no breath @ 35s (100y)
2x50y BK-BR @ 1:15 (100y)
6/30/2006 09:15:00 Weights km 0.00 2:30:00 74.6 Sun 20 Bench press, narrow-grip pull-ups, dips, shoulder press, abs, seated row, lat pulldown
medicine ball
basketball (bump, 21)
7/11/2006 17:00:00 Running Johan 13k 13 km 13.00 0:54:28 NB 718-2 Sun 22 Ran with Johan
7/15/2006 13:00:00 Running Johan 13k 13 km 13.00 0:54:47 Training run NB 718-2 Sun 28 Another fast run with Johan
7/19/2006 08:00:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:02:25 Training run NB 718-2 74.7 Sun 15 6:21; 9:16; 5:25; 11:58; 13:29; 4:54; 6:21; 4:38
7/20/2006 18:00:00 Swimming 1850 yds 1.69 1:00:00 75.2 Sun 27 400y warm-up
4x25y HD, no breath @ 40s (100y)
2x(4x50y (25y doggie-paddle 25y FR) @ 1:05, 4x50y (25y 6-3-3 25y FR) @ 1:15) (800y)
5x100y @ 2:00 (felt slow: started at 1:50, had to go to 2:00, did about 1:40/100y) (500y)
50y BK-BR
7/21/2006 09:00:00 Weights km 0.00 2:45:00 75.7 Sun 23 Leg press, back extension (machine), bench press, narrow-grip pull-ups, dips, seated row, dumbbell bicep curls, tricep extension, abs
Medicine ball bouncing
Basketball: bump (First to 30 with Tyler. Final score: 30-26 for Tyler)
7/22/2006 11:15:00 Cycling 33 km 33.00 1:30:00 74.7 Sun 32 Cycled to city-centre airport, then measured distance from Railtown on the Park to ECERF => ~ 3.7 km. Then did a loop around Quesnell bridge and back through Hawrelak park. Quite a hot day.
7/23/2006 15:00:00 Swimming 2150 yds 1.97 1:00:00 76.4 Sun 33 400y warm-up
4x25y HD, no breath @ 45s (100y)
16x50y K (pattern: 4x50y FR K (35y MOD, 15y HD) @ 1:30; 2x50y BR K (35y MOD, 15y HD)) @ 1:15; 2x50y K (25y BR K, 25y FL K)) (800y)
6x100y BR @ 2:00 (600y)
2x(25y MOD, 25y HD, 25y under water) @ 45s (150y)
2x50y BK-BR @1:15 (100y)
7/24/2006 09:15:00 Weights km 0.00 2:45:00 76.1 Sun 24 Bench press, wide-grip pull-ups, dips, dumbbell bicep curls, shoulder press, lateral shoulder raise, abs, squats
medicine ball
basketball
7/25/2006 17:45:00 Swimming 2400 yds 2.19 1:00:00 76.2 Sun 22 400y warm-up
4x25y HD @ 35s (100y)
8x150y @ 2:40 (1200y)
2x(2x50y @ 1:00; 2x50y @ 55s; 2x50y @ 50s) (600y)
2x50y BK-BR
7/26/2006 08:45:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:05:05 Training run NB 718-2 74.8 Sun 21 159 178 6:29; 9:41; 5:37; 12:19; 13:50; 5:04; 7:01; 5:00
8/24/2006 10:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:45:06 Training run NB 718-2 75.7 Sun 15 First exercise after a month long hiatus due to a fractured radial head and bruize on the knee (quadracep), suffured during a bicycle accident on July 26, 2006. Run was a bit slow...
2:18; 2:13; 2:47; 2:16 (9:35); 3:24; 2:03; 10:41; 6:41; 7:17; 5:22
8/25/2006 18:00:00 Swimming 1500 yds 1.37 1:00:00 77.4 Sun 21 First swim in a month. Did a bit of front crawl, breast stroke, back stroke and a few laps of kicking.
8/26/2006 12:00:00 Cycling 36 km 36.00 1:30:00 Cycled to Rundle park.
8/27/2006 09:45:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:09:03 Training run NB 718-2 75.8 Sun 18 170 190 6:30; 9:34; 5:34; 13:02; 14:53; 5:38; 13:46 (7:46, 6:00?)
8/29/2006 08:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:32 Training run NB 718-2 76.0 Clouds 16 161 187 2:29; 2:14; 2:39; 1:58 (9:22); 12:32; 5:27; 5:41; 8:05; 6:17; 6:30; 4:34
Went much quicker!
8/29/2006 05:30:00 Swimming 2200 yds 2.01 1:00:00 400y warm-up
4x25y HD, no breath @45s (100y)
8x100y FR @ 2:00 (held about 1:40) (800y)
8x100y BR @ 2:10 (held about 1:50) (800y)
2x50y BK-BR @ 1:15 (100y)
8/30/2006 09:30:00 Weights km 0.00 2:15:00 76.2 Rain 10 Bench press, narrow-grip pull-ups, dips, abs, back, more abs.
Basketball
9/1/2006 09:30:00 Weights km 0.00 2:45:00 76.3 Sun 11 Bench press, wide-grip pull-ups, dips, seated row, lat pulldown, bicep curls, leaning tricep extension, abs
Medicine ball
Basketball
9/3/2006 11:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:06:58 Training run NB 718-2 74.9 Sun 18 161 182 6:45; 9:34; 5:45; 13:01; 14:12; 5:21; 7:14; 5:02
9/4/2006 16:00:00 Cycling 23 km 23.00 1:00:00 75.8 Sun 28 Cycled to Terwilliger park and did a loop on one of the trails
9/5/2006 18:00:00 Swimming 1800 yds 1.65 1:00:00 75.3 Sun 28 400y warm-up
4x25y HD, no breath @ 40s (100y)
28x25y K (alternating MOD/HD, 8xFR, 4xBR, 8xFR, 4xBR, 4xFL) @ 45s (700y)
10x50y (25y 6-3-3 DR, 25 y S) @ 1:10 (500y)
2x50y BK-BR @ 1:15 (100y)
9/6/2006 09:15:00 Weights km 0.00 2:45:00 75.9 Sun 15 Weights (Bench press, narrow-grip pull-ups, dips, inclined barbell press, back extension, vertical knee raise, shoulder press, lateral shoulder raise, abs, bicep curls)
basketball (bump, 3 on 3 game, 21)
9/7/2006 08:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:04:02 Training run NB 718-2 76.1 Sun 14 6:33; 9:42; 5:38; 12:29; 12:41; 4:53; 6:21; 4:38
9/8/2006 09:00:00 Weights km 0.00 3:00:00 76.1 Sun 15 Weights (Bench press, wide-grip pull-ups, dips, seated row / lat pull-down / forward-leaning tricep extension, abs, dumbbell shoulder press / lateral shoulder raise)
Medicine ball passing
Basketball (bump, 2x 3-on-3 game, 21)
9/9/2006 10:00:00 Cycling 50.09 km 50.09 2:05:00 76.7 Sun 15 Measured McKinnon ravine rollerblade route: about 5.2 km
Then cycled to Rundle park/Strathcona Science park
Some good distance!
9/11/2006 09:30:00 Weights km 0.00 1:00:00 76.7 Sun 13 Weights (Bench press, narrow-grip pull-ups, dips, seated row, lat pull-down, leaning tricep extension, abs)
9/11/2006 15:00:00 Swimming 1200 meters 1.20 1:00:00 Penguin Training 600m warm-up:
200m FR, 15s rest, 2x100m FR, 10s rest, 4x50m FR, 10s rest
2x(3x25m FL, 3x25m BK, 3x25m BR, 3x25m FR) (600m)
9/14/2006 15:00:00 Swimming 1400 meters 1.40 1:00:00 Penguin Training 76.7 Rain 10 400m warm-up (200m @ 15s rest, 2x100m @ 10s rest)
3x(2x25m K BK, 2x25m BK S) @ 50s (300m)
10x50m @ 1:20 (No BR last 5m) (500m)
8x25m @ 50s (4xCH, 4xFR) (3xMOD, 1 HD) (200m)
9/15/2006 09:15:00 Weights km 0.00 2:00:00 76.2 Rain 6 Weights (Squats/bench press, wide-grip pull-ups, dips, dumbbell shoulder press/lateral raises, vertical knee row/back fly).
Medicine ball bouncing
basketball (bump)
9/17/2006 09:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:55:14 Training run NB 718-2 76.7 Clouds 3 2:23; 2:10; 2:41; 2:02 (9:17); 11:44; 5:09; 5:24; 7:26; 5:35; 6:07; 4:29
9/18/2006 15:00:00 Swimming 1650 yds 1.51 1:00:00 Penguin Training 600y warm-up (actual: 650y)
100y loose
600y timed (9:24 - 47s slower than previous season)
100y loose
4x50y K CH @ 1:30 (200y)
9/18/2006 09:15:00 Weights km 0.00 2:45:00 75.8 Clouds 4 Weights (squats, dumbbell bench press, narrow-grip pull-ups, dips, bicep curls, reverse fly/vertical knee row)
Basketball games (4 on 4, 4 on 3, 3 on 3 - did a bit better)
9/19/2006 08:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:50 Training run NB 718-2 76.2 Clouds 6 2:18; 2:14; 2:19; 2:01 (8:55); 3:00; 1:59; 9:24; 6:11; 6:30; 4:49
9/20/2006 15:00:00 Swimming 1400 yds 1.28 1:00:00 Penguin Training 76.2 Clouds 11 600y warm-up
50y loose kick
200y FR K timed (Amanda forgot to record time)
100y loose
16x25y (2x25y 1 arm stroke drill, 25y MOD, 25y HD) @ 45s (400y)
266 steps from Van Vliet to lab via outdoor route/NREF
relays: 2x25y (4 FR/3 BK pattern, 25y FR with tumble half way) (50y)
9/21/2006 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 77.2 Clouds 9 600m warm-up
4x(2x25m K, 2x25m S) (alternate MOD/HD) @ 50s (400m)
16x50m FR (no breathing last 5m, target: 50s (no problem holding this time))@ 1:05 (800m)
100m loose
9/22/2006 09:15:00 Weights km 0.00 2:15:00 76.4 Clouds 8 Weights (squats, bench press, shoulder press/lateral raise, wide-grip pull-up, dips, tricep extension/bicep pull-down, abs, dumbbell bench press, reverse fly)
Basketball (bump)
9/22/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 400m warm-up
6x(4x25m IM pattern) @ 40s (600m)
6x100m @ 2:00 (600m)
8x25m (25m MOD, 25m Under, 25m MOD, 25m HD) @ 50s (200m)
2x25m @ 50s loose (50m)
9/23/2006 11:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:02:51 Training run NB 718-2 75.5 Sun 14 6:29; 9:30; 5:33; 12:22; 13:32; 4:56; 6:15; 4:11
9/24/2006 14:45:00 Cycling 24.09 km 24.09 1:00:00 77.1 Sun 18 126 41 185 Cycled towards new Anthony Henday Bridge in the SW
9/25/2006 09:15:00 Weights km 0.00 2:00:00 76.4 Clouds 13 Weights (squats, bench press, pull-ups, dips, seated row, abs)
Basketball (2-person bump, 21)
9/25/2006 15:00:00 Swimming 2100 yds 1.92 1:00:00 Penguin Training 600y warm-up
5x(2x25y K @ 40s, 2x50y S @ 1:10) (kick on side, alt FR BK) (750y)
8x75y FR @ 1:15 (held about 1:05) (600y)
4x25y (alt MOD, HD) @ 40s (100y)
50y loose
9/27/2006 15:00:00 Swimming 2250 yds 2.06 1:00:00 Penguin Training 77.2 Sun 16 600y warm-up
4x{2x25y BK DR (one-arm BK) @ 40s, 2x50y BK @ 1:10} (600y)
2x(2x25y HD FR, 25y loose) (150y)
16x50y FR-BK @ 1:00 (800y)
100y loose
9/28/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 400m warm-up
10x50m (25m BR K, 25m BR S) @ 1:20 (500m)
6x25m (25m MOD, 25m HD) @ 50s (150m)
7x100m (pattern: 2xIM, 1xFR) @ 2:15 (700m)
100m loose
9/28/2006 09:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:38:49 Training run NB 718-2 76.2 Sun 13 153 178 2:24; 2:01; 2:32; 1:57 (8:55) ; 2:55; 1:53; 9:06; 5:41; 5:57; 4:18
9/29/2006 09:30:00 Weights km 0.00 2:30:00 75.7 Sun 14 Weights (bench press, calf raises, wide-grip pull-ups, dips, quadracep extension)
Basketball (bump, 21)
10/1/2006 13:00:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 0:59:59 Training run NB 718-2 75.2 Sun 11 168 40 6:19; 9:00; 5:21; 11:28; 12:27; 4:48; 6:12; 4:21
10/2/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 76.7 Sun 11 500m warm-up
12x25m @ 50s (300m)
3x(2x25m FL K, 2x25m 3ST FL-FR, 2x25m FR) @ 50s (450m)
4x25m (25m Under, 25m build) @ 1:00 (100m)
2x50m BK-BR @ 1:10 (100m)
10/4/2006 15:00:00 Swimming 2200 meters 2.20 1:00:00 Penguin Training 77.2 Sun 14 550m warm-up (150m, 2x100m IM, 4x50m)
16x25K (alt. mod/HD) (CH by 4) @ 45s (400m)
16x75m FR (no breath last 5m) @ 1:30 (1200m)
50m BK-BR
10/5/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 76.6 Sun 18 400m warmup (200m FR, 2x100m FR (last 25m build))
2x(4x25m doggie paddle drill (think of rolling your body over you hand, early vertical forearm) @ 40s, 2x50m S @ 1:00) (400m)
18x25m (alternate 15m under water - 10m mod FR, 25m IM (FL, BK, BR)) @ 45s (450m)
4x50m BR-FR @ 1:10 (200m)
10/6/2006 09:15:00 Weights km 0.00 1:30:00 76.9 Clouds 8 Weights (leg extension (quads), hamstring curl, bench press, wide-grip pull-ups, dips, dumbbell press, leaning tricep extension/seated row, shoulder press)
10/10/2006 15:00:00 Swimming 2150 meters 2.15 1:00:00 Penguin Training 76.0 Rain 3 600m warm-up (200m FR, 2x100m FR build, 4x50m FR descend)
9x50m K CH (descend per 3) @ 1:30 (450m)
6x25m @ 40s (2xMOD, 1xHD) (150m)
9x100m @ 2:30 (1xIM, 2xFR) (900m)
50m loose
10/11/2006 09:30:00 Weights km 0.00 2:30:00 75.7 Clouds Weights (squats, bench press, narrow-grip pull-ups, dips, seated row/tricep pull-down, abs)
Basketball (bump)
10/12/2006 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 77.0 Clouds 6 550m warm-up
3x(4x25m FR one-arm DR @ 45s, 2x50m S @ 1:00) (600m)
22x25m(8xCH, 8xFR, 8xCH; alternate MOD/build, alternate 4x25m K and 4x25m S) @ 40s (550m)
4x50m (2x BK-BR, 2x BR-FR) @ 1:10 (200m)
10/13/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training 76.4 Clouds 4 600m warm-up
6x25m (2xHD, 1xFR) @ 40s (150m)
11x100m FR Vcr (Critical velocity = pace such that no lactic acid is production is equal to lactic acid breakdown) @ 2:10 (target pace: 1:48 - first 100: 1:33 - had to force slow down) (1100m)
Start practice
10/14/2006 13:00:00 Swimming Penguin's Challenge km 0.00 Race 76.7 Sun 5 Times approximate:
50m FR: 31.25 (PB)
50m FL: 41.0 ?
50m BR: 38.2
50m BK: 41.4
100m IM: 1:25.0
10/15/2006 09:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:38:04 Training run NB 718-2 75.9 Rain 4 165 187 2:29; 2:11; 2:29; 1:59 (9:10); 2:46; 1:43; 8:27; 5:38; 5:59; 4:17
10/16/2006 09:30:00 Weights km 0.00 2:30:00 76.2 Snow 2 Weights (bench press, pull-ups, dips, bicep pull/leaning tricep extension, lateral shoulder raise, abs)
Basketball (bump, 21)
10/17/2006 15:00:00 Swimming 1725 meters 1.73 1:00:00 Penguin Training 76.9 Sun 3 500m warm-up
4x{3x25m BR DR (DR pattern 3xK no breathing, 3x arm only, 3x S), 1x25m BR) @ 45s (400m)
3x(3x25m CH HD @ 40s, 2x50m FR build @ 1:00, 100m loose @ 3:00) (825m)
10/18/2006 09:00:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:04:06 Training run NB 718-2 76.6 Clouds 1 148 164 6:26; 9:25; 5:39; 12:30; 13:33; 4:45; 6:43; 5:02
10/19/2006 15:00:00 Swimming 1350 meters 1.35 1:00:00 Penguin Training 77.0 Rain 4 550m warm-up
turn practice (chest first leading (no head swing), tight ball, swim 5 strokes and as many tumbles as possible)
750m FR (125m mod, 25m fast)
relays (25m from start block and flip, 25m log roll)
10/20/2006 09:15:00 Weights km 0.00 3:00:00 76.0 Clouds 1 weights (bench press, chin-ups, dips, dumbbell shoulder press, seated rows/leaning tricep extension, abs)
Squash (first time - pretty fun)
Basketball (bump, 3-on-3 game, 21)
10/22/2006 11:30:00 Running Kinsmen - Low Level Br. - Groat - Emily Murphy - Sask. Dr. 13.70 km 13.70 1:06:06 Training run NB 718-2 75.8 Sun 5 155 174 2:34; 2:09; 2:24; 2:06 (9:14); 7:20; 12:12; 10:27; 9:06; 5:55; 6:39; 5:09
10/23/2006 09:15:00 Weights km 0.00 1:30:00 77.1 Sun 5 Weigts (squats, bench press, pull-ups, dips, reverse fly, dumbbell bench press, abs)
10/23/2006 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 600m warm-up
8x25m (4xCH, 4xFR) (alt: MOD/HD) @ 40s (200m)
Vertical kick (40s on, 30s rest) (3x hands out , 2x elbows out, 1x hands out, 1x elbows out)
15x50m (BK-FR) @ 1:10 (750m)
2x75m (BK-BR-FR) @ 2:00 (150m)
10/26/2006 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 76.7 Clouds 5 550m warm-up
3x(4x25m HD K @ 40s; 50m S @ 1:20) (2xCH, 1xFR) (450m)
600m timed (9:56) (28s better than last month)
100m loose
4x50m CH @ 1:05 (200m)
10/27/2006 09:30:00 Weights km 0.00 3:00:00 75.8 Sun 2 Weights (bench press, chin-ups, dips, abs)
Basketball (bump, 21)
10/28/2006 09:15:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:05:40 Training run NB 718-2 76.2 Snow -2 6:45; 9:35; 5:22; 12:43; 14:06; 5:07; 6:51; 5:07
10/30/2006 09:15:00 Weights km 0.00 1:45:00 75.8 Clouds -7 Weights (squats, bench press, pull-ups, dips, abs, shoulder lateral raise)
Basketball (bump, 21)
10/30/2006 15:00:00 Swimming 1250 meters 1.25 1:00:00 Penguin Training 550m warm-up
vertical kick (butterfly, freestyle)
4x(3x25m HD @ 40s, 50m @ 3:00) (alt CH, MOD) (500m)
4x50m CH @ 1:05 (200m)
10/31/2006 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 75.8 Clouds -5 600m warm-up
4x25m HD, NB @ 1:00 (100m)
6x150m FR @ 3:00 (try holding: 2:30 -> did about 2:25) (900m)
2x50m relay (1st FR, 2nd with foam & 2 rings) (100m)
11/1/2006 15:00:00 Swimming 2000 meters 2.00 1:00:00 Penguin Training 76.7 Clouds -6 600m warm-up
5x(2x25m K, 2x25m S) (MOD-HD) (Odd: CH, Even: FR) @ 40s (500m)
race against the clock:
50m FR (return before the top, leave one second later each lap) missed it at 18 (left two seconds late) (900m)
11/2/2006 15:00:00 Swimming 1250 meters 1.25 1:00:00 Penguin Training 76.4 Sun -5 600m warm-up
side-ways kick - focus on body streamline (straight line head, torso, hips) push armpit down to prevent lungs from floating front of body up (100m)
10x50m FR (breating: 3-5, 3-7, 3-9) @ 1:05 (500m)
1x50m (start backwards from middle and sprint to wall)
11/3/2006 09:15:00 Weights km 0.00 2:00:00 76.2 Snow -5 Weights (squats, bench press, leaning tricep extension, chin-ups, dips, dumbbell shoulder press, vertical knee row)
Basketball (bump, 21)
11/9/2006 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 76.3 Sun -8 600m warm-up
2x(4x25m K @ 40s, 4x25m S @ 40s, 50m loose @ 1:40) (1xCH, 1xFR (500m)
11x75m (25m S, 50m FR) 850m
50m FR timed (heard 150m - did 100m)
11/10/2006 09:15:00 Weights km 0.00 2:45:00 75.8 Clouds -5 Weights (squats, bench press, chin-ups, dips, lat pulldown/bicep curls/leaning tricep extension/seated row, abs)
Basketball (bump, 21)
11/10/2006 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 600m warm-up
4x75m (breathing 3-5-7) @ 1:30 (300m)
2x(2x25m K MOD, 25m K HD, 25m K MOD, 2x25m K HD) @ 45s (#1 CH, #2 FR) (300m)
16x50m (negative split, i.e. 25m MOD, 25m HD - beat person in adjacent lane) (800m)
50m loose
11/12/2006 12:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 1:01:05 Training run NB 718-2 76.7 Clouds -7 2:37; 2:19; 2:38; 2:13 (9:48); 12:40; 5:26; 5:51; 8:09; 6:40; 7:14; 5:13
all snow covered paths
11/14/2006 16:00:00 Swimming 2100 yds 1.92 1:00:00 77.2 Sun -8 600y warm-up
4x25y FR HD NB @ 35s (100y)
8x100y BR @ 2:00 (800y)
20x25y K (ALT MOD/HD) (10xFR, 4xBR, 6xFR) @ 40s (500y)
2x50y BK-BR loose (100y)
11/15/2006 15:00:00 Swimming 1050 meters 1.05 1:00:00 Penguin Training 76.3 Sun 2 warm-up: 4x100m (15m under water, 60m S, 25m build) :15 rest (400m)
challenge set: 50s @ 45s (as many as you can do: 4) (200m)
5x(25m MOD, 25m HD) (odd: FR, even: CH) @ 40s (250m)
relays:
2x25m FR
1x25m FL
2x25m BK
1x25m BR
50m to other side & back
(200m)
11/16/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 76.7 Sun -5 600m warm-up
100m (15m under water, 60m FR, 25m build)
6x(25m K MOD, 25m K build) (odd: CH, even: FR) @ 40s (300m)
6x(25m MOD, 25m build) (odd CH, even: FR) @ 40s (300m)
start/relay practice (150m)
11/17/2006 09:30:00 Weights km 0.00 3:00:00 75.1 Sun -6 Weights (squats, bench press, pull ups, dips, abs, dumbbell shoulder press/lateral raise, preacher bicep curls)
Basketball (bump, 21)
11/18/2006 14:00:00 Swimming km 0.00 Race 75.7 Sun 0 25m FR: 14.20
50m BR: 38.19
50m BR relay: (not timed)
50m FR: 31.57
25m BR: 17.20
100m FR: 1:11.57
50m FR relay: 30.66
11/20/2006 09:30:00 Weights km 0.00 2:30:00 75.3 Sun -2 Weights (squats, bench press, chin-ups, dips, abs)
Basketball (bump, 21)
11/22/2006 08:30:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:09:15 Training run NB 767 75.8 Clouds -17 7:12; 9:52; 6:12; 13:21; 15:09; 5:28; 7:11; 4:47
11/23/2006 15:00:00 Swimming 1950 meters 1.95 1:00:00 Penguin Training 77.1 Snow -17 450m warm-up
6x50m (25m HD, 25m MOD) (1-4 CH, 5-6 FR) @ 1:30 (300m)
14x75m (25m K, 50m S) (pattern: 2xCH, 2xFR) first 6 @ 1:30=> Too fast: switched to 1:45 (1050m)
3x50m CH @ 1:05 (150m)
11/24/2006 09:30:00 Weights km 0.00 2:30:00 76.0 Sun -19 Weights (squats, bench press, pull-ups, dips)
Basketball (bump, 21)
Squash
11/24/2006 15:00:00 Swimming 1500 meters 1.50 1:00:00 Penguin Training 500m warm-up
200m FR K (HR: 28 21)
50m loose
4x125m (25m S, 100m FR) @ 2:20 (did first few at 2:10 because Logan missed pace) (500m)
Pace practice:
4x25m @ 30s (100m)
4x25m @ 35s (100m)
50m FR all-out (43s)
11/27/2006 09:15:00 Weights km 0.00 2:45:00 76.7 Snow -23 Weights (squats, bench press, bench press bar only: reps = 65, chin-ups, dips, dumbbell bicep curls, squats bar only: reps=61, abs)
Basketball (bump, 21)
11/27/2006 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 600m warm-up
6x50m (15m HD, 35m mod) (odd: CH, even: FR) @ 1:20 (300m)
9x50m K desc. 1-3, (CH by sets of 3) @ 1:30 (450m)
5x100m IM (3 @ 2:00, 2 @ 2:10 => Had trouble with fly) (500m)
50m loose
11/28/2006 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 76.7 Sun -25 24x25m CH warm-up (600m)
10x50m CH (BR) @ 1:10 (500m)
4x(3x25m HD @ 30s, 75m loose @ 2:30) (600m)
Distance challenge underwater swimming: about 40m
11/30/2006 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 77.5 Sun -4 600m warm-up
2x400m IM @ 10:00 (7:45; 8:00) (800m)
8x25m Fly Drill: 2 strokes fly with freestyle kick, 2 strokes with legs dragging (remember that arms should not go all the way to the hips) (200m)
25m FR wall-start timed (15.0)
25m loose
12/1/2006 09:15:00 Weights km 0.00 2:15:00 76.8 Clouds -16 Weights (squats, dumbbell bench press, pull-ups, dips, leaning tricep extensions, bench press (very hard after tricep), dumbbell bicep curls, abs, back flies, cable crossover)
Medicine ball (underhand toss, overhead bounce, one arm throws)
12/1/2006 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 500m warm-up
24x25m (pattern: 4x25m K, 4x25m S) (CH by 8, alt. MOD/HD) @ 40s (600m)
9x100m CH (3rd 25m under water) @ 2:00 (900m)
50m loose
12/3/2006 11:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:58 Training run NB 767 76.6 Sun -6 159 177 2:08; 2:27; 2:33; 2:17 (9:26); 12:37; 5:18; 5:37; 8:01; 6:19; 6:44; 4:53
12/4/2006 09:15:00 Weights km 0.00 1:45:00 77.0 Sun -9 Weights (squats, bench press, dumbbell shoulder press, back flies, calf raises, seated rows, lat pulldowns, chin-ups)
Medicine Ball (chest pass, underhand toss, overhead bounce)
12/4/2006 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training warmup: 150m FR, 2x100m FR, 3x50m CH (500m)
600m FR Timed (9:40; 26, 18 HR)
100m loose
3x(50m S @ 1:30, 2x25m K HD @ 45s, 2x25m S HD @ 45s) (450m)
4x50m CH @ 1:05 (200m)
12/5/2006 15:00:00 Swimming 1550 meters 1.55 1:00:00 Penguin Training 77.1 Sun 1 Warmup: 16x25m (3 CH - 1 ST) @ 30s (400m)
22x50m (3 strokes FL, remainder FR) @ 1:10 (1100m)
12x30s vertical kick (pattern:hands at hips, hand out of water, elbows out of water, streamline) (4BR-4FL-4FR) @ 15s rest
25 FR HD
25 arms only (towing someone doing legs only) (50m)
12/5/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training First skate of the season
focussed mostly on straights. Corners still problematic
12/6/2006 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 76.9 Clouds -8 300m warm-up
16x25m CH (4 @ 35s, 4 @ 30s, 4 @ 25s, 4 @ 20s) (400m)
12x50m (25m mod, 25m HD race back to the wall) (600m)
game: race width of the pool over/under lane ropes (wall to wall)
12/7/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 76.9 Sun 2 Focused on cornering.
On straights, need to get more jump into the skate which is being put down ice.
12/8/2006 09:30:00 Weights km 0.00 2:30:00 76.5 Sun -3 Weights (Bench press, pull-ups, dips, cable cross-overs/lateral raise, abs, bicep curls, leaning tricep extension)
Squash
12/8/2006 15:00:00 Swimming 1450 meters 1.45 1:00:00 Penguin Training 400m warm-up
24x25m K (pattern: 4 CH, 4 FR) (alt. MOD/HD) @ 45s (600m)
18x25m (1x25m MOD, 2x 25m HD) (pattern: 3 CH, 3 FR) (450m)
under/over lane rape game
12/10/2006 10:30:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:25 Training run NB 767 76.2 Clouds -8 154 178 2:30; 2:04; 2:33; 2:13 (9:23); 12:15; 5:13; 5:30; 7:27; 6:06; 7:17; 5:10
12/11/2006 09:15:00 Weights km 0.00 2:00:00 76.8 Sun -8 Weights (squats, bench press, back flies, lower back bends, dumbbell shoulder press, dumbbell bicep curl, calf raises, abs)
Medicine ball (chest pass, overhead bounce, toss, one arm throw/catch)
12/11/2006 15:00:00 Swimming 1500 meters 1.50 1:00:00 Penguin Training 200m warmup (CH -> BR)
400m timed kick (BR; 100m splits: 1:59; 2:06; 2:07; 2:07 => 8:19)
2x100m loose (200m)
10x50m CH @ 1:30 (try for minimum average time - held 47s consistently) (500m)
200m loose
12/12/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 77.1 -1 warmup: 2 laps regular, 2 laps with 1/2 lap accel., 2 laps with follow the leader sprint.
15x1 lap all out, with 1 lap easy between
12/13/2006 15:00:00 Swimming 1050 meters 1.05 1:00:00 Penguin Training 77.0 Sun -2 400m warm-up
50m HD K (CH) (47s for BR)
200m CH loose
relay races:
25 BR
25 FR (relay: 14.7)
50 BR (39.1)
50 FR (32.0)
50 FR (31.8)
12/14/2006 15:00:00 Swimming 1500 meters 1.50 1:00:00 Penguin Training 77.2 Sun 2 200m CH warm-up
4x(4x25m BR 1/2 stroke @ 45, 2x50m BR @ 1:15) (800m)
4x100m FR (Breathing: 3-5-7-9) @ 2:00 (400m)
relays: 50m FR, 25m BR, 25m FR (100m)
12/14/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training cornering practice
2 accel warm-up laps
5x5laps (laps 3 & 5 one arm down & fast)
12/15/2006 09:15:00 Weights km 0.00 2:30:00 75.5 Clouds -4 Weights (bench press, pull-ups, dips, bicep curls, dumbbell shoulder press, triceps, lat pulldown/lateral raise)
Squash
12/18/2006 09:30:00 Weights km 0.00 1:30:00 76.8 Clouds -5 Weights (leg press, back flies, dumbbell bench press, chin-ups, squats, abs, dips, shoulder external rotation, seated rows, cable crossovers)
12/19/2006 16:00:00 Swimming 2000 yds 1.83 1:00:00 77.2 Sun 4 600y warm-up
4x25y HD, NB @ 35s (100y)
10x50m (25y MOD, 25y HD) @ 1:00 (500y)
12x50y K (4 FR @ 1:30, 4 BR @ 1:10, 4 FR @ 1:30) (600y)
4x25y FL @ 45s (100y)
2x50y BK-BR @ 1:00 (100y)
12/19/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 3 laps with accels
3 laps crazy sprints (catch up to the person ahead of you as they accelerate away)
3x7 laps (2 easy, 1 hard, 1 easy, 1 hard, 1 easy, 1 hard)
12/21/2006 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training 77.2 Sun 1 some warm-up laps
30 laps, alternating slow-fast
6 laps fast
12/22/2006 09:30:00 Weights km 0.00 3:30:00 76.0 Sun -3 Weights (Bench press, pull-ups, dips, dumbbell bicep curls, dumbbell shoulder press, leaning tricep extension, abs)
Squash
Basketball (bump, 21)
Medicine ball (underhand toss, overhead bounce, chest pass)
1/8/2007 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 75.8 Sun -3 4x50m FR-ST @ 1:15, 4x25m FR @ 45s descending 1-4 (300m)
3x{4x25m BK K @ 45s, 50m BK S @ 1:15} (450m)
3x{2x50m FR @ 1:10, 2x50m FR @ 1:00, 2x50m FR @ 50s} (900m)
1/9/2007 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 75.9 Snow -4 warm-up: 200m FR breathing pattern: 3-5
6x50m @ 1:10 (25m FR, 25m ST); 4x25m @ 30s FR descending 1-4 (400m)
18x50m FR @ 1:10 (negative split, touch wall at same time, race back) (900m)
6x25m @ 40s 3x{25m FR, 25 m FL HD} (150m)
1/9/2007 20:00:00 Speed Skating km 0.00 1:00:00 ESSA Training cornering practice
2x{3x800m with 1 1/2 lap easy in between}
Skates felt bad
1/10/2007 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 76.4 Snow -18 18x25m CH @30s (450m)
12x25m FR (4 @ 35, 2 @ 30s, 2 @ 40s, 4 @ 35s) (300m)
6x100m FR Breathing: 3-5-under water-3 @ 2:00 (600m)
10x25m (12.5m HD, 12.5m loose) (2xFR, 2xCH, 2xFR, 2xCH, 2xFR) @ 40s (250m)
100m loose (75m FR, 25m CH)
1/11/2007 19:00:00 Running Running room clinic 9 km 9.00 0:54:00 NB 767 76.5 Clouds -23 Ran with Josine as a 'buddy' with the running room Marathon Clinic (group goal: 4:00 hour marathon) => Steady 6 km run (Target pace: ~6:30)
1/12/2007 09:15:00 Weights km 0.00 2:30:00 76.3 Sun -16 Weights (squats, bench press, dumbbell shoulder press, dumbbell bicep curls, pull-ups, dips, dumbbell bench press, leaning tricep extension)
Basketball (bump, 21)
1/31/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 74.9 Snow -4 First swim after being sick...the 600 was slow
12x50m @ 1:00 CH warm-up (600m)
600m timed (10:19) (HR: 30; 22)
8x(2x25m MOD, 25m HD) (odd: CH, even: FR) @ 40s
2/2/2007 09:15:00 Weights km 0.00 2:30:00 74.8 Clouds -13 Weights (Bench press, pull-ups, dips, dumbbell bench press, bicep curl, tricep extension, dumbbell shoulder press)
Basketball (bump, 21)
2/5/2007 15:00:00 Swimming 1550 yds 1.42 1:00:00 Penguin Training 75.3 Rain -5 Had to go to the East poll (West pool murky)
12x50y (25y ST, 25y FR) warm-up @ 1:00 (600y)
10x75y (25y K, 50y S) @ 1:45 (750y)
relays:
2x25y FR; 2x25y (1BR, 1FR) (100y)
100y loose
2/6/2007 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 74.1 Clouds -14 16x25m (2x25m FR @ 30s, 2x25m BR @ 40s) (400m)
16x25m K @ 40s (2 MOD, 2 HD) (CH by 4) @ 40s (400m)
4x(3x75m FR @ 1:30 (target: 1:06 - couldn't make it at all!), 3x25m FR @ 30s) (1200m)
50m loose
2/7/2007 15:00:00 Swimming 1350 meters 1.35 1:00:00 Penguin Training 75.0 Clouds -12 5x(2x25m @ 40s, 2x25m @ 30s, 2x25m @ 20s) (750m)
4x50m K timed @ 2:00 (BR: 54, 56?, 56, 55) (HR: 34, 24) (200m)
200m loose
in-out relays (FR, BR, BK) (150m)
25m FR relay (50m)
2/9/2007 09:15:00 Weights km 0.00 2:00:00 75.3 Clouds -20 Weights (Bench press, pull-ups, dips, bicep curls, leaning tricep extension, abs)
Basketball (bump, 21)
2/12/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 75.5 Clouds -18 14x50m @ 1:10 (700m)
10x25m 2x(25m MOD, 25m Go, 25m MOD, 2x25m Go) @ 40s (250m)
9x100m @ 1:55 (900m)
team relay: three persons in line; three person each holding one of the other person's ankles (50m)
2/13/2007 09:15:00 Weights km 0.00 2:30:00 75.3 Sun -23 Weights (squats, abs, bench press, lat pulldown, chin-ups, leaning tricep extension, reverse fly)
Basketball (bump, 21)
2/14/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 75.6 Sun -15 400m S (pattern: 100m FR - 100m IM)
7x100m K (did BR) @ 2:20 (700m)
5x(50m S, 50m touch wall at same time, race back, 50m Go) (1+5 FR, 2: FL-FR, 3: BK-FR, 4: BR-FR) @ 1:30 (750m)
50m loose
2/16/2007 09:30:00 Weights km 0.00 2:15:00 75.8 Snow 0 Weights (Abs, bench press, pull-ups, dips, bicep curls, dumbbell press, leaning tricep extensions, shoulder press)
Basketball (21)
2/26/2007 09:15:00 Weights km 0.00 1:15:00 77.2 Clouds -11 Weights (Squats, bench press, back flies, calf raises, leg extensions, lat pull down, abs)
2/26/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training warmup: 500m (alt. 100m FR, 100m IM)
3x(3x25m Go @ 30s, 75m loose @ 2:30) (1,2 CH; 3 FR) (450m)
10x75m FR (25m K, 50m S) @ 1:45 (750m)
200m (pattern: 50m BK, 50m BR)
3/1/2007 15:00:00 Swimming 2150 meters 2.15 1:00:00 Penguin Training 76.7 Sun -10 600m warm-up (alt. 100m FR, 100m IM)
8x50m (25m Go!, 25m FR) 2x(2 CH, 2 FR) (400m)
10x100m (50m FR, 50m BR) (1000m)
3x25m Go! NB 25m loose (100m)
50m - 4 swimmers head to toe, flip turn underneath the other swimmers
3/2/2007 09:30:00 Weights km 0.00 1:00:00 76.4 Clouds -20 Weights (Bench press, bicep curls, dumbbell press, pull-ups, dips, abs, dumbbell shoulder press, leaning tricep extension)
3/5/2007 09:30:00 Weights km 0.00 1:00:00 77.2 Clouds -14 Weights (Bench press, calf raises, back flies, lat pulldown, leg press, abs)
3/9/2007 09:30:00 Weights km 0.00 1:00:00 Weights (Bench press, dumbbell bench press, pull-ups, dips, dumbbell shoulder press, bicep curls, tricep extensions, seated row)
3/10/2007 11:00:00 Running 5 km 5.00 0:30:00 NB 767 Sun 4 Went for a run with Maggie, past the university (114 street, 116 street), down Emily Murphy hill, and back home along Groat Road hill and University Ave.
3/12/2007 09:30:00 Weights km 0.00 1:00:00 77.6 Sun 2 Weights (squats, seated row, lat pulldown, back flies, leg press, abs)
3/12/2007 15:00:00 Swimming 1700 meters 1.70 1:00:00 Penguin Training 14x25m (alt. 2 FR, 2 ST) @ 30s (350m)
4x(2x50m @ 1:00 No Wall Turn, 50m Go! with turn) (CH) (600m)
600m timed (10:22)
150m loose
3/13/2007 15:00:00 Swimming 2100 meters 2.10 1:00:00 Penguin Training 77.3 Sun 1 5x(2x50m FR, 1x50m ST) @ 1:00 (750m)
3x(2x25m stationary kicking start - 12.5m HD no breath - 12.5m easy @ 40s, 50m Build @ 1:20) (odd: FR, even: CH) (300m)
12x75m (25m K, 50m S) (alt. 2 FR, 2 CH) @ 1:45 (900m)
150m 2x(BK-BR-FR)
3/15/2007 15:00:00 Swimming 2000 meters 2.00 1:00:00 Penguin Training 77.7 Sun 2 warm-up: 500m (alt: 100m FR, 100m IM)
2x(2x25m MOD, 25m GO, 25m MOD, 2x25m GO) @ 35s (1: CH, 2: FR) (300m)
8x100m Breathing: 3-5-3-5, pattern: 2x100m @ 2:00, 2x100m @ 1:50 (800m)
200m timed FR kick (5:26) (HR: 27, 23)
200m loose
3/16/2007 09:15:00 Weights km 0.00 1:00:00 77.9 Clouds -3 Weights (bench press, pull-ups, dips, dumbbell bench press, dumbbell bicep curls, leaning tricep extensions)
3/17/2007 10:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:45:33 NB 767 76.7 Sun 1 2:38; 2:19; 2:44; 2:13 (9:56); 3:28; 2:02; 10:13; 6:41; 7:32; 5:36
First timed run of the year.
3/19/2007 09:15:00 Weights km 0.00 1:15:00 77.3 Clouds -10 Weights (abs, squats, bench press, chin-ups, dips, dumbbell shoulder press, shoulder lateral raise, back flies, bicep curls)
3/20/2007 15:00:00 Swimming 1950 meters 1.95 1:00:00 Penguin Training 77.7 Clouds -6 10 min warm-up choice (100x50m @ 1:00) (500m)
3x(25m under water, 25m baywatch, 25m Go, 25m MOD) @ 40s (300m)
10x75m FR (25m S, 25m K, 25 m S) @ 1:45 (750m)
3x100m @ 3:00 (did all BR: 80% - 1:50, 90% - 1:46, Go - 1:43) (300m)
100m loose
3/22/2007 15:00:00 Swimming 2350 meters 2.35 1:00:00 Penguin Training 76.6 Sun 8 500m FR warm-up (3-5-3-5 breathing)
12x50m ST (BR) @ 1:00 (1 mod, 2 build) (600m)
7x150m (100m FR breathing every 3, 5 by 50, last 50m ST) @ 3:00 (1050m)
3x25m GO @ 1:00 (75m)
125m loose
3/23/2007 09:15:00 Weights km 0.00 1:00:00 76.7 Sun 0 Weights (bench press, squat, pull ups, dips, dumbbell bench press, bicep curls, tricep extensions)
3/23/2007 15:00:00 Swimming 1850 meters 1.85 1:00:00 Penguin Training warmup: 15x50m @ 1:00 pattern: (2x FR, 1x (25FR/25FL)) (750m)
3x(2x25m Spinning wheels @ 50s, 2x25m GO @ 40s, 50m loose @ 1:30) (450m)
8x75m @ 1:45 pattern (2xIM, 1xFR) (600m)
under-water swim challenge (50m)
3/24/2007 11:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:41:53 Training run NB 767 75.7 Sun 5 2:33; 2:18; 2:31; 1:58 (9:22); 3:01; 1:52; 9:21; 6:16; 6:53; 5:04
3/26/2007 09:00:00 Weights km 0.00 1:00:00 77.0 Sun 0 Weights (squats, back flies, leg press, seated row, lat pull down, dumbbell bench press, abs)
3/27/2007 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 77.7 Rain 3 warmup:12x25m alt: (3x25m FR, 1x25m FL), (2x25m FR, 2x25m FL) @ 40s (400m)
10x75m FR (25m K, 50m S) @ 1:45 (750m)
3x(25m MOD, 25m Head Up Go!, 25m MOD, 25m Head Up Kick, 25m MOD, 25m Go!) (#1,3 FR; #2 FL) @ 50s (450m)
2x25m race (1x three persons each holding one other person; 1x three persons, one going backwards) (50m)
3/28/2007 08:15:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:42:48 Training run NB 767 77.6 Sun -2 137 162 2:24; 2:20; 2:30; 2:01 (9:16); 3:23; 1:51; 9:42; 6:19; 7:01; 5:13
3/29/2007 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 77.7 Sun 9 warmup: 6x100m IM Reverse order) @ 2:10 (600m)
aim for stroke count of 18 (FR): 3x25m, 3x50m, 3x75m, 3x50m, 4x25m @ 30s per 25m (700m)
3x(3x25m Go! @s 30s; 2x75m MOD @ 1:45) (675m)
race: 1x25m catch up to person in front of you with 4s head start (girls vs. guys), 1x25m BR with 6s head start for guys; 25m back to wall (75m)
3/30/2007 09:15:00 Weights km 0.00 1:00:00 77.7 Sun 3 Weights (leg press, barbell shoulder press, machine lateral raise, machine bicep curls, dumbbell bicep curls, machine tricep extensions, machine incline bench press)
3/30/2007 15:00:00 Swimming 800 meters 0.80 1:00:00 Penguin Training NLS stuff: swim 25m head-up with board, pull other person back with board (50m)
warmup:
12x50m (2x25m @ 1:10, 2x25m @ 1:05 ... 2x25m @ 45) (600m)
NLS stuff (same as above) but 100m head-up Free, 100m pull
2x25m race guys vs. girls (25m FR catch up (girls 1st, 3s delay), 25m BR catch up (guys first, 4s delay)) (50m)
4/3/2007 15:00:00 Swimming 2200 meters 2.20 1:00:00 Penguin Training 77.2 Snow -6 warmup: 6x100m IM Reverse order @ 2:10 (600m)
7x100m BR @ 2:00 (700m)
3x(2x25m Go! @ 30s; 2x50m Go! @ 1:00, 100m Go! @ 2:00, 50m loose @ 2:00) (900m)
4/4/2007 15:00:00 Swimming 1350 meters 1.35 1:00:00 Penguin Training 77.3 Snow -4 500m warmup (10x50m @ 1:00)
600m timed (9:42 HR: 29 21)
100m loose
relays (50m FR, 2x25m FR, 2x25m carrying various items) (150m)
4/6/2007 12:00:00 Cycling km 0.00 1:00:00 Spinning 77.4 133 148 First spin-session on new bike.
4/7/2007 13:00:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:43:02 Training run NB 767 76.9 Sun, Wind 2 148 175 2:24; 2:17; 2:42; 2:12 (9:35); 3:02; 1:59; 9:38; 6:25; 7:01; 5:17
4/8/2007 16:00:00 Cycling 38 km 38.00 1:45:00 Outdoor ride 76.4 Sun 8 Rode down 115th street & 111th street to the edge of the city
4/10/2007 15:00:00 Swimming 2100 meters 2.10 1:00:00 Penguin Training 77.5 Snow 0 warmup: 12x50m CH @ 1:00 (600m)
9x50m K (CH by 3, v 1-3) @ 1:30 (450m)
10x100m FR (last 25m breathing every 5) @ 2:00 (1000m)
25m Go! (12.5m Head-up, 12.5m no breathing)
25m loose
4/11/2007 19:30:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:43 Training run NB 767 76.2 Sun 9 2:32; 2:09; 2:27; 1:57 (9:06); 2:57; 1:46; 9:04; 5:54; 6:28; 4:25
4/12/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training 76.7 Sun 12 warmup: 500m IM Reverse order
6x50m (25m Go! 25m S) @ 1:30 (300m)
9x25m K (#1 MOD, #2-3 Go!) (CH by 3) @ 50s (250m)
7x100m (75m FR, 25m BR) @ 2:00 (700m)
50m loose
4x25m (Head-up go, FL with FR K, head-up Go!, CH Go!) @ 50s (100m)
4/13/2007 09:15:00 Weights km 0.00 1:15:00 77.1 Sun 5 Weights (bench press, machine bicep curls, dumbbell bench press, shoulder press, dips, dumbbell bicep curls, leaning tricep extensions)
Medicine ball (chest pass, underhand toss, overhead bounce, one arm throws, underhand swing throw)
4/13/2007 15:00:00 Swimming 900 meters 0.90 1:00:00 Penguin Training Hoos' coaching:
warmup: 6x50m (FR-BK) @ 1:00 ; 2x100m IM @ 2:15 (500m)
4x25m HD no breath @ 1:00
6x50m race (2xBR (~39s), 2xFL (~43s), 2xFR (~34s))
4/14/2007 15:30:00 Cycling Terwillegar to 170st out of city 38 km 38.00 1:20:00 Outdoor ride 76.7 Clouds 15 First ride on new bike. Paths toward Terwillegar wet and sandy. Range roads outside city limits from Terwillegar very bumpy.
Avg speed: 28.25 km/h
Avg cadence: 82
4/16/2007 09:15:00 Weights km 0.00 1:00:00 77.1 Sun 6 Weights (squats, back flies, barbell shoulder press, leg press, abs, seated row)
4/17/2007 09:00:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:58:40 Training run NB 767 76.7 Sun 5 2:22; 2:05; 2:29; 2:03 (8:59); 12:55; 5:08; 5:39; 7:50; 6:14; 6:47; 5:02
River trail still icy and snow covered
4/17/2007 15:00:00 Swimming 1900 meters 1.90 1:00:00 Penguin Training warmup: 8x100m CH (alt. FR @ 1:55, BR @ 2:10) (800m)
15x50m @ 1:20 (FL-FR, BR-FR, Baywatch-FR) (750m)
4x(2x25m Go!, 25m S) (IM order per 3) @ 50s (300m)
50m loose
4/18/2007 19:30:00 Cycling km 0.00 0:30:00 Spinning 77.7 Rain 6 short indoor spinning session
4/19/2007 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 77.7 Snow 2 Warmup: 6x50m @ 1:00; 200m (BR 3-5-3-7 by 25m)
32x25m (12x25m (3xIM order), 4x25m K CH, 8x25m CH, 8x25m (25m FR MOD, 25m FR Go!)) @ 35s (800m)
Waterpolo game (with beach ball)
4/20/2007 09:15:00 Weights km 0.00 1:15:00 77.7 Clouds 1 Weights (squats, bench press, machine bicep curls, dumbbell bicep curls, dips, dumbbell bench press, leaning tricep extenions, dumbbell shoulder press, decline bench press)
4/20/2007 15:00:00 Swimming 800 meters 0.80 1:00:00 Penguin Training Warmup: 400m CH
8x25m FL kick on back @ 1:00 (200m)
8x25m Go! @ 40s (200m)
Game: Waterpolo
4/22/2007 14:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:39:33 Training run NB 767 76.8 Sun 7 2:19; 2:11; 2:30; 2:03 (9:04); 2:57; 1:53; 8:50; 5:45; 6:22; 4:38
4/23/2007 09:15:00 Weights km 0.00 1:15:00 77.6 Sun 6 Weights (squats, pull-ups, barbell shoulder press, back flies, lat pulldown, leg press, abs, seated row)
4/24/2007 12:00:00 Cycling Terwillegar & 170 St. (to Hwy 19) 56.18 km 56.18 1:52:21 Outdoor ride 76.9 Clouds, Wind 14 Average speed: 30.00 km/h
Average cadence: 88
Southerly winds @ 25 - 30 km/h
4/25/2007 19:00:00 Swimming 2100 meters 2.10 1:00:00 78.0 Clouds 15 warmup: 200m FR + 2x100m FR + 4x50m CH (600m)
4x25m Go! No breath @45s (100m)
8x50m FR K @ 1:30 (400m)
9x100m FR @ 1:50 (900m)
2x50m BK-BR @ 1:15 (100m)
4/26/2007 08:45:00 Running River trail 8-loop (River Tr. - Victoria Dr. - River Valley Rd. - Sask. Dr) 12.16 km 12.16 0:55:26 Training run NB 767 76.8 Sun 10 2:16; 2:05; 2:29; 1:55 (8:47); 11:36; 4:50; 5:23; 8:24; 5:02; 6:32; 4:48;
4/30/2007 14:15:00 Cycling Mill Creek Ravine 24.14 km 24.14 1:30:00 77.7 Sun 12 Went for a slow ride with Lewis
5/1/2007 17:45:00 Cycling 33.12 km 33.12 1:09:14 Hills 77.7 Clouds 11 Did some hills: Emily Murphy x 5, Victoria Park x 2, McKinnon Ravine x 1.
Average speed: 28.71 km/h
Average cadence: 79
Max speed: 62.82 km/h
5/2/2007 16:30:00 Swimming 2350 yds 2.15 1:00:00 600y warm-up
4x25y Go!, No breath @ 45s (100y)
5x150y @ 2:30 (750y)
50y loose
5x150y @ 2:35 (750y)
5/2/2007 08:45:00 Running LRT - Groat - Emily Murphy - Sask. Dr. 8.66 km 8.66 0:40:08 Training run NB 767 77.3 Clouds 6 2:20; 2:04; 2:22; 1:59 (8:47); 2:49; 1:50; 9:16; 5:56; 6:34; 4:51
5/4/2007 16:30:00 Swimming 1750 yds 1.60 1:00:00 77.2 Rain 6 600y warm-up
4x25y Go! No breath @ 30s (100y)
Drill sets:
6-3-3, side streamlined press armpit down, doggy paddle (600y)
4x100y @ 2:00 (400y)
50y loose
5/5/2007 16:30:00 Running Groat - High Level -University Ave. 8.55 km 8.55 0:46:00 Training run NB 767 77.2 Sun 15 Ran with Josine.
5/6/2007 09:00:00 Triathlon U of A Sprint Triathlon 25.75 km 25.75 1:12:41 Race 77.9 Sun 9 Swim: 13:21 (1:47 / 100m; place: 22/116)
T1 + Bike + T2: 39:39 (30.3 km/h; place: 10/116)
Run: 19:41 (3:57 / km; place 14/114)
Placed 12/114; 3/21 in M2029
T1 + T2 = 2:37
Cycling computer:
Trip distance: 21.48 km
Trip time: 37:02
Average speed: 34.84 km/h
Average cadence: 91 rpm
Max speed: 63.99 km/h
5/7/2007 09:15:00 Weights km 0.00 1:15:00 77.0 Rain 12 Weights (pull-ups, squats, back flies, dumbbell bench press, bicep curls, leaning tricep extensions, abs)
5/9/2007 16:30:00 Swimming 1950 yds 1.78 1:00:00 77.7 Sun 9 6x100y warm-up (600y)
10x50y FR K @ 1:20 (500y)
8x100y FR @ 1:45 (800y)
50y BK-BR
5/9/2007 19:15:00 Running 109 - LRT - Groat - Emily Murphy - Sask. Dr. 9.09 km 9.09 0:45:04 Training run NB 767 Ran with Josine. Only got some splits:
4:11; 21:38; 6:19; 12:53
5/11/2007 08:15:00 Running Quesnell Bridge - Hawrelak Park 13.70 km 13.70 1:02:47 Training run NB 767 77.0 Sun 9 156 171 6:21; 9:14; 5:19; 12:16; 13:11; 4:54; 6:37; 4:51
5/11/2007 14:30:00 Swimming 2200 yds 2.01 1:00:00 600y warm-up
8x25y Go! No Breath @ 40s (200y)
16x50y 4x(3x50y 25y doggie paddle, 25y S; 50y S) @ 1:00 (800y)
5x(25y MOD, 25y 12.5y baywatch 12.5y No Breath; 25y under water, 25y Go!) @ 40s (500y)
2x50y BK-BR @ 1:05 (100y)
5/12/2007 11:00:00 Cycling Wye Road - Clover Bar Road - TSR 520 - RR 239 70.63 km 70.63 2:15:58 Outdoor ride 76.1 Sun 14 Cycled around Sherwood Park. Good roads.
Very windy day. NW 35 km/h gusting to 50 km/h.
Coming back into Edmonton it was stop and go on Whyte Avenue.
Average Speed: 31.17 km/h
Average Cadence: 85 rpm
Max Speed: 53.75 km/h
5/13/2007 09:00:00 Running Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.02 km 18.02 1:35:29 Long run NB 767 75.7 Sun 12 1:50; 3:10; 2:47; 2:21 (10:10); 7:54; 12:36; 15:38; 8:17; 5:44; 6:24; 8:45; 6:31; 7:43; 5:43
5/14/2007 18:00:00 Swimming 2300 yds 2.10 1:00:00 78.0 Sun 16 600y warm-up
4x25y Go, no breath @ 35s (100y)
4x25y Go, no breath @ 30s (100y)
4x(2x25y Go @ 30s, 2x50y Go @ 1:00, 100y Go @ 2:00, 100y loose @ 2:30) (1400y)
2x50y BK-BR @ 1:15 (100y)
5/16/2007 19:00:00 Cycling 32.14 km 32.14 1:03:04 Hills 77.9 Sun 20 Hills: 4x Emily Murphy, 1xVictoria Park Rd, 1xLegislature Hill, 1xMcKinnon Ravine, 2x Emily Murphy
Average speed: 30.60 km/h
Average cadence: 83 rpm
Max speed: 62.82 km/h
5/17/2007 08:15:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:38 Training run NB 767 77.0 Sun 14 6:21; 6:56; 11:43; 4:39; 6:30; 4:25
5/18/2007 16:00:00 Swimming 1800 yds 1.65 1:00:00 77.1 Rain 7 600y warm-up
8x25y Go!, no breath @ (1st 4: 35s,last 4: 30s) (200y)
12x50 K 2(4x50 FR K @ 1:20, 2x50 BR K @ 1:10) (600y)
8x50y FR @ 1:00 (alt MOD, Go!) (400y)
5/20/2007 11:00:00 Running Quesnell Bridge - Hawrelak Park - Low Level Bridge - Sask. Dr. 19.28 km 19.28 1:31:51 Long run NB 767 76.4 Sun 12 6:30; 9:12; 5:29; 12:21; 13:40; 10:20; 9:44; 7:41; 5:41; 6:22; 4:46
5/22/2007 10:30:00 Cycling Sherwood Dr. - Half Moon Lake Resort 81.90 km 81.90 2:27:51 Outdoor ride 76.4 Sun 14 Township Road 522 becomes gravel eventually.
Rode out to Range Road 215
Average speed: 33.23 km/h
Average cadence: 89 rpm
Max. speed: 51.68 km/h
5/24/2007 18:00:00 Swimming 2650 yds 2.42 1:00:00 77.0 600y warm-up
8x25y Go!, NB @ 35s (200y)
8x150y @ 2:30 (held about 2:15-2:20) (1200y)
3x(1x25y MOD, 1x25y Go!, 1x25y MOD, 2x25y Go!, 1x25y MOD, 2x25y Go!) (600y)
50y BK-BR loose
5/26/2007 11:15:00 Running Hawrelak 4.57 km 4.57 0:23:26 Training run NB 767 76.5 Sun 17 Short run. Pain in right knee/calf. Easy run.
6:49; 7:26; 3:24; 5:45
5/27/2007 11:00:00 Triathlon Coronation Triathlon - Super Sprint 35 km 35.00 1:32:20 77.1 Sun 18 Using official distances:
Swim: 18:17 (1:50 min/100m)
T1 + Bike + T2: 45:14 (34.5 km/h)
Run: 28:50 (3:36 min/km. Really: 4:04 min/km)
Placed: 6/35 in M18-29
Bike measured (subtracted walking with bike: 160m): 25.43 km
Average speed: 34.19 km/h (should consider 160m walking)
Trip time: 44:57 (should subtract walking - perhaps about 1:00 or 2:00?)
Average cadence: 94 rpm
Max speed: 56.35 km
5/30/2007 18:45:00 Running Hawrelak - Sask Dr. 10 km 10.00 0:55:19 Training run NB 767 76.7 Sun 23 Went for a run with Wesam. Many insects on the trails through the river valley. Blisters on heel hurt quite a bit.
5:16; 7:09; 8:40; 14:30; 5:58; 8:13; 5:29
6/2/2007 10:15:00 Cycling Township 520 till the end 98.22 km 98.22 3:03:56 Outdoor ride 76.5 Sun 25 Longest ride yet. Legs quite sore once home, and need to watch hydration & calorie intake.
Average speed: 32.04 km/h
Average cadence: 87
Max. speed: 56.88 km/h
6/3/2007 09:00:00 Running Quesnell Bridge - Hawrelak - Kinsmen 15.63 km 15.63 1:26:32 Long run NB 767 77.1 Sun 21 7:03; 10:38; 5:39; 13:58; 15:14; 11:39; 10:04; 2:30; 2:57; 2:10; 4:39
Left knee stiff before starting (posterior). After 10 km, right knee pain (on outside) after stopping for a drink (iliotibial band issue?)
6/4/2007 18:00:00 Swimming 2100 yds 1.92 1:00:00 77.1 Sun 27 600y warm-up
8x25y HD, no breath @ 35s (200y)
12x(25y 6-3-3 drill, 25y S) @ 1:10 (600y)
6x(50y doggie paddle @ 1:05; 25y doggie paddle - 25y S @ 1:00) (600y)
2x50y BK-BR @ 1:20 (100y)
6/6/2007 18:15:00 Swimming 2200 yds 2.01 1:00:00 77.4 Clouds 17 600y warm-up
8x25y HD, no breath @ 35s (200y)
12x75y (25y K, 50y S) @ 1:30 (900y)
4x100m BR @ 2:10 (400y)
2x50y BK-BR @ 1:15 (100y)
6/6/2007 07:45:00 Cycling 26.14 km 26.14 0:52:01 Hills Hills: 3x Emily Murphy, 1x Victoria Park Hill, 1x Legislature Hill, 1x McKinnon Ravine, 1x Emily Murphy
Average speed: 30.17 km/h
Average cadence: 85 rpm
Max. speed: 57.41 km/h
6/7/2007 08:30:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:41:18 Training run NB 767 76.0 Sun 12 6:25; 7:17; 11:48; 4:41; 6:30; 4:33
Stretch the ITB about every 6 minutes. Still knee pain at the end of the run.
6/10/2007 10:00:00 Running Quesnell Bridge - Hawrelak - Groat Road 11.20 km 11.20 1:00:25 NB 767 77.3 Clouds 12 7:17; 10:00; 6:14; 14:02; 11:37; 5:48; 5:25
Cut the run short due to (right) knee problems later in the run.
6/13/2007 09:45:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:37:53 Training run NB 767 77.5 Sun 16 5:56; 6:27; 10:53; 4:12; 6:01; 4:22
Started feeling a bit of knee pain around 8 km into the run, but much better than previous times.
6/13/2007 17:30:00 Swimming 2200 yds 2.01 1:00:00 600y warm-up
8x25y HD, no breath @ 35s (200y)
10x100y (breathing 3-5-3-7) @ 1:45 (1000y)
6x50y BR @ 1:10 (300y)
2x50y BK-BR @ 1:15 (100y)
6/15/2007 08:45:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:14 Training run NB 767 77.5 Sun 13 6:15; 6:50; 11:15; 4:36; 6:23; 4:53
Bad step on Emily Murphy hill made right knee painful for the rest of the run. Ran with less bending in right knee
6/15/2007 17:15:00 Swimming 2300 yds 2.10 1:00:00 600y warm-up
8x25y HD, no breath @ 35s (200y)
4x(2x25y HD @ 30s, 2x50y HD @ 1:00, 100y HD @ 2:00, 100y loose @ 2:30) (1400y)
2x50y BK-BR @ 1:15
6/17/2007 15:00:00 Swimming 2300 yds 2.10 1:00:00 78.7 Clouds 17 600y warm-up
4x25y HD, no breath @ 35s (100y)
descending pace (1s faster each 50y)
26x50y @ 1:00 (failed to make it on 26th - passed on 35s) (1300y)
100y loose
2x50y BR loose (100y)
2x50y BK-BR loose (100y)
6/18/2007 11:00:00 Cycling Sherwood Dr. 59.81 km 59.81 1:51:00 Outdoor ride 77.7 Sun 18 Long ride
Average speed: 32.33 km/h
Average cadence: 88 rpm
Maximum speed: 50.70 km/h
6/18/2007 13:00:00 Running Hawrelak 4.57 km 4.57 0:20:50 Training run NB 767 Interrupted by a thundershower
5:58; 6:45; 3:38; 4:26
6/20/2007 18:00:00 Swimming 2100 yds 1.92 1:00:00 77.2 Sun 22 600y warm-up
8x25y HD, no breath @ 35s (200y)
100y loose
600y timed: 8:30 (PB!)
100y loose
2x(3x50y FR K @ 1:25; 1x50y BR K @ 1:15) (400y)
2x50y BK-BR @ 1:15 (100y)
6/24/2007 08:30:00 Triathlon Hawrelak Park ITU Olympic 51.50 km 51.50 2:23:28 Race 78.1 Clouds 13 A bit chilly - need wetsuit next time. Swim went poorly (need to learn open water swimming...did zig-zag pattern). Everything felt hard after that...
Swim: 28:15 (1:53 min/100m)
Lap 1: 13:58 lap 2: 14:17
Bike: 1:11:46 (33.4 km/h)
T1 + Bike + T2: 1:11:55
Average speed: 34.34 km/h
Average cadence: 94 rpm
Maximum speed: 62.26 km/h
Distance: 39.03 km
Bike time: 1:08:13
(Speedometer messed up once or twice)
Run: 43:28 (4:21 min/km)
First section: 28s, laps: 7:04; 7:13; 7:22; 7:13; 7:09; 7:09
7/3/2007 16:00:00 Swimming 2200 yds 2.01 1:00:00 77.3 600y warm-up
8x25y HD, no breath @ 35s (200y)
12x100y @ 1:50 (1200y)
2x50y all-out (about 35s) (100y)
2x50y BK-BR loose (200y) (100y)
7/8/2007 11:30:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:24 Training run NB 767 76.7 Sun 20 6:26; 6:40; 11:14; 4:49; 6:31; 4:41
7/9/2007 18:00:00 Swimming 2100 yds 1.92 1:00:00 Clouds 19 600y warm-up
10x50y (5 strokes FL, remainder FR) @ 1:00 (500y)
2x(4x50y 6-3-3 drill @ 1:15, 1x50 S @ 1:00) (500y)
6x50y (25y doggie paddle, 25y S) @ 1:00 (300y)
2x50y FL @ 2:00 (time: ~ 43s) (100y)
2x50y BK loose @ 1:15 (100y)
7/10/2007 10:15:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:10 Training run NB 767 77.7 Clouds 19 6:18; 6:45; 11:22; 4:47; 6:25; 4:30
No knee pain, but doesn't feel entirely normal
7/11/2007 17:45:00 Swimming 2100 yds 1.92 1:00:00 79.0 Sun 27 600y warm-up
8x25y HD, no breath @ 35s (200y)
3x(4x50y FR K @ 1:20; 2x50y BR K @ 1:10) (900y)
3x(25y MOD, 25y baywatch, 25y under water, 25y HD) @ 40s (300y)
2x50y BK-BR loose @ 1:15 (100y)
7/15/2007 15:00:00 Swimming 2000 yds 1.83 1:00:00 77.3 Sun 28 600y warm-up
8x25y HD, no breath @ 35s (200y)
3x(2x25y HD @ 30; 2x50y HD @ 1:00; 1x100y HD @ 2:00; 100y loose @ 2:30) (1050y)
150y loose (BK-BR by 25y)
7/17/2007 09:30:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:56 Training run NB 767 76.7 Sun 23 Hot. Humidex equivalent temperature: 29
6:13; 6:29; 11:40; 4:53; 6:33; 5:04
7/17/2007 18:00:00 Swimming 2300 yds 2.10 1:00:00 600y warm-up
8x25y HD, no breath @ 35s (200y)
2x(3x150y FR @ 2:30; 1x150y BR @ 3:00) (1200y)
4x25y FL @ 45s (100y)
2x50y BK loose @ 1:15 (100y)
2x50y BR loose @ 1:15 (100y)
7/24/2007 08:45:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:41:43 Training run NB 767 77.8 Sun 19 6:09; 7:06; 12:02; 4:59; 6:36; 4:47
No real knee pain, but outside and lower part of knee still felt unusual.
7/26/2007 17:30:00 Swimming 2600 yds 2.38 1:00:00 78.2 Sun 27 600y warm-up
8x25y HD, no breath @ 35s (200y)
Joined someone else (Kelly, a former swimmer turned triathlete) in their workout:
2x(4x50y @ 55s, 4x50y @ 50s, 4x50y @45s, 4x50y @ 40s) (could not hold 50y @ 40s, did about 3 extra @ 45s) (1400y)
4x50y FR K @ 1:30; 2x50y BR K @ 1:20 (300y)
2x50y BK-BR loose @ 1:30 (100y)
7/27/2007 09:00:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:39:58 Training run NB 767 77.3 Sun 20 6:17; 6:35; 11:14; 4:39; 6:23; 4:46
7/29/2007 09:15:00 Running Josine Quesnell 9 km 9.00 0:50:00 Training run NB 767 77.2 Sun 22 7:23; 10:15; ... ? Stopped watch
7/30/2007 18:00:00 Swimming 2000 yds 1.83 77.8 Sun 22 600y warm-up
8x25y HD, no breath @ 35s (200y)
3x(50y doggie paddle @ 1:05; 25y doggie paddle 25 y S @ 1:00) (300y)
3x(50y 6-3-3 @ 1:10; 25y 6-3-3 25y S @ 1:00) (300y)
3x(50y doggie paddle @ 1:05; 25y doggie paddle, 25 y S @ 1:00) (300y)
2x25y HD @ 1:00 (about 15s) (50y)
2x50y HD @ 2:00 (32s, 33s) (100y)
2x25y HD @ 1:00 (about 15s) (50y)
2x50y BK-BR loose @ 1:15 (100y)
7/31/2007 18:00:00 Swimming 2200 yds 2.01 1:00:00 78.5 Sun 17 600y warm-up
8x25y HD, no breath @ 40s (200y)
12x75y (25y K, 50y S) @ 1:30 (900y)
8x50y BR @ 1:05 (400y)
2x50y BK-BR @ 1:30 (100y)
8/1/2007 07:45:00 Running Quesnell Bridge - Hawrelak Park 13.28 km 13.28 1:02:40 Training run NB 767 77.0 Sun 15 6:27; 8:52; 5:20; 12:15; 13:20; 4:51; 6:36; 4:56
8/5/2007 09:15:00 Running Long 8 - loop (Kinsmen, Low Level, River Valley Dr., Victoria Dr.) 18.02 km 18.02 1:22:32 Training run NB 767 77.0 Sun 16 2:19; 2:08; 2:24; 1:59 (8:51); 6:47; 11:18; 12:09; 1:36; 7:26; 4:45; 5:23; 7:32; 5:37; 6:26; 4:37
8/7/2007 08:45:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:41:02 Training run NB 767 78.0 Sun 19 6:17; 7:04; 11:53; 4:40; 6:25; 4:39
8/7/2007 18:00:00 Swimming 2000 yds 1.83 1:00:00 600y warm-up
8x25y HD no breath @ 35s (200y)
12x50y (3ST FR, 4 ST BK) @ 1:10 (600y)
10x50y BR @ 1:05 (500y)
2x50y BK-BR @ 1:15 (100y)
8/12/2007 08:00:00 Running ING 2007 Edmonton half marathon 21.10 km 21.10 1:28:22 Race NB 767 77.8 Clouds 13 Perfect temperature. Slowed down on the last few kilometers
4:15; 4:02; 3:53; 3:44; 4:16; 4:10; 3:14; 4:18; 4:33; 4:22; 4:06; 4:05; 4:05; 4:08; 4:16; 4:18; 4:54 (4:20?); 3:46 (4:20?); 4:25; 4:31; 4:44 (1.1k => 4:18)
8/15/2007 18:00:00 Swimming 2000 yds 1.83 1:00:00 78.2 Sun 19 600y warm-up
8x25y HD, no breath @ 35s (200y)
2x(6x25y FR K, 2x25y BR K) (alt MOD-HD) @ 40s (400y)
10x75y FR @ 1:20 (750y)
50y BK-BR
8/16/2007 09:15:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:40:52 Training run NB 767 77.7 Sun 14 6:17; 6:59; 11:50; 4:38; 6:21; 4:43
8/17/2007 18:00:00 Swimming 1800 yds 1.65 1:00:00 78.0 Sun 23 600y warm-up
8x25y HD, no breath @ 35s (200y)
8x50y (25y FL - 25y FR) @ 1:05 (400y)
2x(2x50y FL K with board, 50y FL back kick, 50y FL K under water) @ 1:00 (400y)
4x50y FL jump/glide (200y)
8/19/2007 12:15:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:49:07 Training run NB 767 77.9 Clouds 13 Ran with Josine
7:37; 8:04; 14:04; 5:44; 8:05; 6:05
8/21/2007 18:00:00 Swimming 2200 yds 2.01 1:00:00 77.7 Clouds 16 600y warm-up
8x25y HD, no breath @ 35s (200y)
4x(2x25y HD @ 30s, 2x50y HD @ 1:00, 100y HD @ 2:00, 100y loose @ 2:30) (1400y) (held about 38s ~ 39s on 50s, 1:20 ... 1:24 on 100s)
8/22/2007 08:45:00 Running Quesnell Bridge - Hawrelak Park 13.28 km 13.28 1:01:57 Training run NB 767 77.0 Sun 12 6:19; 9:09; 5:23; 12:01; 1:28; 11:32; 4:47; 6:31; 4:43
8/23/2007 18:00:00 Swimming 2300 yds 2.10 1:00:00 78.2 Clouds 18 200y FR breathing: 3-5
6x50y @ 1:00 (25y ST, 25y FR) (300y)
12x25y FR @ 30 (descending 1-4) (300y)
20x50y FR (25y mod, 25y HD) @ 1:00 (1000y)
16x25y K(alt mod/HD, pattern: 4x25 FR K @ 45s, 4x25 BR K @40s) (400y)
2x50y BK-BR loose @ 1:15 (100y)
8/25/2007 10:15:00 Cycling Half Moon Lake 75.84 km 75.84 2:28:15 Outdoor ride 77.7 Clouds 14 Cycled out to Half Moon Lake resort. Noticed tired muscle on butt of right leg.
Wind from the NW @ 20 km/h
Average speed: 30.70 km/h
Average cadence: 88 rpm
Maximum speed: 49.31 km
8/27/2007 18:00:00 Swimming 2100 yds 1.92 1:00:00 78.0 Clouds 13 600y warm-up
8x25y HD, no breath @ 35s (200y)
12x50y BK @ 1:10 (600y)
6x100y FR @ 1:45 (held about 1:30 - 1:35) (600y)
2x50y BK-BR @ 1:15 (100y)
8/28/2007 09:30:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:39:25 Training run NB 767 78.3 Sun 9 6:11; 6:40; 11:04; 4:45; 6:08; 4:34
8/29/2007 18:00:00 Swimming 2300 yds 2.10 1:00:00 78.0 Sun 22 600y warm-up
8x25y HD, no breath @ 35s (200y)
3x(2x100y IM, 100y FR) @ 2:00 (900y)
20x25y K (8x25y FR, 4x25y BR, 8x25y FR) (alt. MOD/HD) @ 40s (500y)
2x50y BK-BR @ 1:15 (100y)
9/4/2007 18:00:00 Swimming 2200 yds 2.01 1:00:00 76.7 Sun 20 600y warm-up
8x25y HD, no breath @ 35s (200y)
18x50y K (pattern: 4x50y FR K @ 1:20; 2x50y BR K @ 1:10) (900y)
16x25y (25y MOD, 25y HD, 25y MOD, 25y Under water) @ 40s (400y)
2x50y BK-BR @ 1:15 (100y)
9/10/2007 15:00:00 Swimming 1250 yds 1.14 1:00:00 Penguin Training 76.7 Clouds 21 10 min warm-up (500y)
2x(3x25y FR @ 40s, 3x25y FR @ 30s) (300y)
4x25y BR @ 50s, 4x25y BR @ 40s (200y)
2x(25y MOD, 25y under water, 25y NB, 25y Go!) @ 45s (200y)
50y BK-BR
9/11/2007 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 77.8 Sun 23 10 min. warm-up (500m)
20x25m K @ 45s (10xCH, 10xFR, alt MOD/HD) (500m)
2x(3x25m FL, 3x25m BK, 3x25m BR, 3x25m FR NB) @ 40s (600m)
50m FR-elementary back stroke
9/18/2007 15:00:00 Swimming 1300 meters 1.30 1:00:00 Penguin Training 77.0 Sun 9 6x50m warm-up @ 1:15 (300m)
Next 2 sets kicking, arms by side focusing on pressing lungs down, only face out of the water
6x25m K back @ 50s (150m)
6x25m K side @ 50s (150m)
12x25m BK @ 40s (300m)
12x25m K (4x FR, 4x FR NB, 4xBK, 4xCH) @ 50s (300m)
25m under water, 75m loose (100m)
9/19/2007 15:00:00 Swimming 1350 yds 1.23 1:00:00 Penguin Training 77.7 Clouds 11 20x25y @ 35s (500y)
24x25y (2x25y doggie paddle, 1x25y S) @ 35s (600y)
8x25y (1x25y under water, 1x25y HD, no breath) @ 50s (200y)
50y loose
9/21/2007 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 77.2 Clouds 14 8x50y @ 50s (400y)
600y timed (8:47; HR: 29 .. 20)
100y loose
4x(2x25y K @ 35s, 2x50y K @ 1:10) (CH) (600y)
50y loose
4x25y (25y under water, 25y FR no breath, 25y FL no breath, 25y loose) (100y)
10/15/2007 15:00:00 Swimming 2350 yds 2.15 1:00:00 Penguin Training 76.7 Sun 17 12x50y breathing: 3-5 @ 1:00 (600y)
10x25y K 2x(25y MOD, 25y Go, 25y MOD, 2x25y Go) @ 45s (250y)
50y loose
9x100y 3x(2x IM, 1x FR) @ 2:00 (900y)
50y loose
12x25y (25y MOD, 2x25y Go! ) (1-3 CH, 4 FR) @ 40s (300y)
4x50y loose @ 1:15 (200y)
10/17/2007 15:00:00 Swimming 2450 yds 2.24 1:00:00 Penguin Training 77.7 Sun 13 28x25y (2x25y FR, 1x25y CH) (700y)
3x(3x50y K desc. 1-3) (2 CH, 1 FR) (450y)
50y loose
14x75y (2x(25y doggie paddle + 50y FR, 1x75y FR build) @ 1:20 (1050y)
4x25y Go! (2 CH, 2 FR) (100y)
2x50y loose (100y)
10/19/2007 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 77.2 Sun 10 10x50y FR-BR @ 1:15 (500y)
8x75y(2x(25K, 50S), 2x75y Build) (1CH, 1FR) @ 1:30 (600y)
3x(3x25y Go! @ 40s, 2x50y loose @ 1:30) (2CH, 1 FR) (525y)
Game: sharks & minnows (25y)
10/20/2007 14:45:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:44:29 Training run NB 767 77.0 Sun 9 6:23; 7:36; 12:38; 5:25; 7:04; 5:20
Out of shape...
10/22/2007 15:00:00 Swimming 2500 yds 2.29 1:00:00 Penguin Training 77.7 12x50y FR-BR @ 1:00 (600y)
6x(2x25y 2 under water pull, 1x25y BR) @ 35s (450y)
14x75y Critical velocity (hold 1:07) @ 1:20 (1050y)
3x(3x25y Go! @ 40s, 2x50y smooth @ 1:20) (2xCH, 1xFR) (400y)
10/23/2007 15:00:00 Swimming 1650 meters 1.65 1:00:00 Penguin Training 78.1 Sun 11 warmup:
6x100m (50y FR, 50y ST) @ 2:10 (600m)
5x(3x25y 3 stroke FL, FR, 25y FR) @ 40s (500m)
50m loose
200m timed kick FR (5:13)
50m loose
10x25m 2x(1 mod - 1 Go! - 1 mod - 2 Go!) @ 40s (1xCH, 1xFR) (250m)
10/25/2007 15:00:00 Swimming 1750 meters 1.75 1:00:00 Penguin Training 77.7 Sun 6 12x50m FR-ST @ 1:10 (600m)
5x(2x25m doggie paddle, 25m S) @ 35s (375m)
25m
4x(3x25m Go! @ 40s, 2x50m smooth @ 1:30) (odd: K, even: S) (1-2 CH, 3-4 FR) (700m)
Relays: 2x25m (50m)
10/26/2007 15:00:00 Swimming 1850 yds 1.69 1:00:00 Penguin Training 78.0 Sun 2 14x50y FR-BK @ 1:00 (700y)
600y timed (8:34) (HR: 30-21)
100y loose
1x(2x50y @ 1:10; 2x50y @ 1:00; 2x50y @ 50s) (300y)
relays: 2x25y FR; 1x25y BR; 1x25y log roll, 1x25y FR FR with flip ever 5 strokes (150y)
10/27/2007 11:30:00 Running Hawrelak - Sask Dr. 8.79 km 8.79 0:41:55 Training run NB 767 76.7 Sun 2 6:23; 7:03; 11:55; 5:04; 6:43; 4:45
10/29/2007 15:00:00 Swimming 1950 yds 1.78 1:00:00 Penguin Training 77.2 Clouds 8 12x50y FR-BR @ 1:05 (600y)
12x50y (2x50y 4ST BK - 5ST FR, 1x50y build breath every 5) @ 1:00 (600y)
12x50y K (descending 1-3) (alt. 3 FR, 3 CH) @ 1:15 (600y)
6x25y 2x(1x25y MOD, 1x25y under water, 1x25y Go!) @ 50s (150y)
10/30/2007 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 77.2 Sun 7 10x50m FR-CH @ 1:05 (500m)
10x125m @ 2:20 (1250m) (starting at 2:10 ...too fast)
3x50m 5ST FR-4 ST BK @ 1:15 (150m)
4x25m 2x(25m mod, 25m Go!) @ 50s (100m)
50m loose
11/1/2007 15:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 77.6 Sun 7 12x50m (alt. 50m FR, 50m IM pattern) @ 1:05 (600m)
4x25m FR K (alt. mod, GO!) @ 45s (100m)
6x100m (75m FR, 25m ST) @ 2:00 (600m)
3x(2x50m (25m meet at wall, 25m race back) @ 1:15, 2x25m Go! @ 45s, 2x50m smooth @ 1:30) (750m)
11/3/2007 08:45:00 Running 10 km 10.00 0:54:23 Training run NB 767 77.1 Sun 1 Ran with Josine. 110 street, Sask. Drive, Victoria Park Hill, High Level Bridge.
6:40; 3:16; 2:03; 12:41; 5:41; 6:01; 6:54; 6:20; 4:41
11/5/2007 15:00:00 Swimming 2100 yds 1.92 1:00:00 Penguin Training 78.4 Sun -1 9x50y FR (breathing 3-5 by 25y) @ 1:00 (450m)
5x(2x25y DR @ 45s, 2x50y S @ 1:15) (DR: BR: 3 kicks, 1 stroke + kick) (750y)
4x175y FR @ 3:00 (700y)
4x25y Go! @ 40s (2CH, 2 FR) (100y)
2x50y smooth @ 1:15 (100y)
11/6/2007 15:00:00 Swimming 1650 yds 1.51 1:00:00 Penguin Training 77.9 Sun 8 7x50y FR-CH @ 55s (350y)
8x75y (25y K 50y S) (pattern: 2 FR, 1 CH) (600y)
24x25y @ 30s (push off wall side-ways, lower arm is first stroke) (600y)
4x25y FR (1x25y Go!, 1x25y loose, 2x25y Go!) @ 50s (100y)
11/8/2007 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 78.0 Sun 2 10x50y (alt. FR-BK, FR-CH) @ 1:10 (500y)
12x25y K (alt. 2 CH, 2 FR) (alt. mod, go!) @ 40s (300y)
400y IM
9x50y 3x(1x50y smooth, 20y Go! 30y smooth, 30y smooth 20y go!) (2xCH, 1xFR) @ 1:20 (450y)
50y loose
11/9/2007 15:00:00 Swimming 1750 yds 1.60 1:00:00 Penguin Training 77.8 Sun 1 warmup: 300y FR, 20s rest, 3x100y IM @ 20s rest, 3x50y CH @10s rest (750y)
3x(3x50y K Go! @ 1:20; 1x100y K descend by 25y @ 2:40) (all CH) (750y)
2x(3x25y Go! (100m pace) @ 40s, 50y smooth) (250y)
games (relay, 1-2-3 poopsie)
11/14/2007 15:00:00 Swimming 1950 yds 1.78 1:00:00 Penguin Training 300y FR, 3x100y IM, 3x50y CH warm-up (750y)
18x25y (alt. 2x 3ST FL-FR, 2xFL) @ 40s (450y)
13x50y BR-FR @ 0:55 (650y)
4x25y (25y Go!, 25y Mod, 2x25y Go!) (100y)
11/16/2007 15:00:00 Swimming 1700 yds 1.55 1:00:00 Penguin Training 77.7 Clouds 1 300y FR, 3x100y IM, 3x50y CH warmup (750y)
200y FR K (4:24)
150y loose
5x(25 Go!, 75y smooth) @ 2:00 (odd: FR, even CH) (500y)
25y relays (FL, FR, FR with 5 flips) (100y)
11/17/2007 13:00:00 Swimming Masters Cup 600 meters 0.60 1:00:00 Race 76.7 Sun 1 Master's cup
100m IM: 1:19.31 (-4.80)
25m FR: 13.80 (-0.40)
50m BR: 37.74 (-0.13)
50m FR: 31.37 (+0.10 - back foot slipped of the block)
100m FR: 1:07.24 (sp: 31.82) (-2.57)
50m FR relay: 29.94
11/19/2007 15:00:00 Swimming 1800 yds 1.65 1:00:00 Penguin Training 78.1 Sun 2 8x75y (50y FR, 25y ST) @ 15s rest (600y)
600y timed 8:15 (HR: 30-23)
100y loose
18x25y FL (2, 3, 4 strokes FL, rest FR) @ 35s (450y)
2x25y (12.5y FL race, 12.5y FR smooth; 25y FR no breath) (50y)
12/4/2007 15:00:00 Swimming 2200 yds 2.01 1:00:00 Penguin Training 77.2 Clouds -16 400y warmup (75y FR - 25y ST)
8x50y (3 ST FL on each wall - FR) @ 1:00 (400y)
16x25y (2x25y SMooth, 25y build, 25y Go!) @ 40s (CH by 4) (400y)
5x200y FR @ 3:10 (1000y)
underwater swimming challenge - across lanes (3 lengths)
12/5/2007 19:00:00 Swimming 1400 meters 1.40 1:00:00 Penguin Training Forgot to log.
Did
300m warm-up (75m FR, 25m ST)
16x25m CH K (BR) @ 35s (400m)
vertical kick (6xFR, 3xFL)
4x(50m smooth, 35m SM, 15m go! no breath, 50m go!) (600m)
2x25m race
12/10/2007 19:00:00 Swimming 2050 meters 2.05 1:00:00 Penguin Training 76.7 Sun -9 300m warm-up (75m FR 25m ST)
7x100m (alt IM, FR) @ 2:15 (700m)
10x25m K 2x(MOD, Go!, MOD, 2xGo!) (250m)
50m loose
8x25m (under water pull out, dolphin kick to 12m, 3 strokes no breath) (200m)
10x50m (25m ST, 25m FR) @ 1:05 (500m)
50m loose