Tuesday, December 20, 2011

Week of Dec 26th, 2011

Mon: 45 min run; 45 min weights
Tue: 2.5 hours classic
Wed: .5 hour skate, 1.5 hours classic
Thu: 1 hour weights; 1 hour run w/ 10 x 1 min max, 3 min rest
Fri: 2.5 hours classic

Monday, December 12, 2011

Week of Dec 12th, 2011

Mon: Core 45min;
         Swim 100S, 200K, 300P, 400S/K per 50, 500, 600EBFEBF, 500EBEBF, 400EBEF, 300EBF,
         200BF, 100E, 100K = 3700 yards 1.5hours
Tue: Rev 1.5 hours
Wed: Rev, 20min rollers, 30min Computrainer, no energy because no sleep
Thu: Core, 45min; Swim, 1 hour; Rollers, 20min
Fri: Rev 1 hour 10 min; Rollers 20 min
Sat: Rollers 20 min; Computrainer 1 hour w/ 4 x 8min @ 200w
Sun: nothing
Total time: 9.5 hours

Monday, December 5, 2011

Week of Dec 5, 2011

Mon: 30min trainer meh, felt fine but plans fell through
Tue: Rev / Run, 2 hours
Wed: Swim, 3.3k w/ 5 x 200m on 4min 1.5 hours
Thu: Core / Swim 2 hours
Fri: Run 40min
Sat: nothing
Sun: nothing
Total time: 6.5 hours

Sunday, November 27, 2011

Week of Nov 28, 2011

Mon: Run 1 hour, aerobic, swimming 1.5 hour 3600 yards
Tue: Rev 2 hours w/ 10 x 3 climb 2 aero
Wed: Run 1 hour 20min, rollers 10min
Thu: Core 45min, swimming 45 min
Fri: Gym 1 hour, climbing 45 min, run 45 min
Sat: nothing
Sun: run 1 hour, 11k
Total: 11 hours

Monday, November 21, 2011

Week of Nov 21

Mon: Core / Swim total time: 1.5 hours

Tue: Bouldering 1 hour / Run 1 hour (30 min hard, 30 min cool down social)

Wed: 1 hour computrainer 3 x 10min 200w

Thu: Core / Swim total time 1 hour

Fri: Rev 20 min on the rollers, computrainer w/ pyramid 180w to 260w up 20 every 5min, 1 hour
       Run 40 min 8k 5:00 avg

Sat: nothing

Sun: Revving w/ 4 x 10min climb / aero 1 hour

total time 8.5

Monday, November 14, 2011

Week of Nov 14, 2011

Mon: Core / Swimming, 2 hours total

Tue: 40 mins running w/ 6 x 2 min hard effort
        45 mins revving w/ 8 min aero, 2 x 5 min, 10 min aero
        1 stair set, 2 hours total

Wed: 1.5 hours swimming 50m pool w/ 4 x 400 warm up, 2 x 1000m free, 100m kick, 3.7km total
         2nd 1000m was timed at 18:30 with a 1:51/100m avg
         1 hour computrainer, w/ 3 x 8min at 250w, 2.5 hours total.

Thu: 1.5 hours total Core / Swimming

Fri: 1.5 hours Revving  / Running

Sat: nothing

Sun: 1 hour

Total 10.5 hours

Wednesday, November 9, 2011

Week of Nov 7th, 2011

Mon: nothing, little sleep.

Tue: 1 hour running, 6 x 1 min (3 off)

Wed: 1 hour running, 12 km

Thu: 2 hours Core / Swimming, felt good for the first time in months.  Lots of 500m pieces followed with 100m kick

Fri: 1 hour on the wind trainer

Sat: Nothing

Sun: 1.5 hours Revving, big pieces.  1 hour run easy.

Total 7.5, meh

Monday, November 7, 2011

Week of Oct 31st

Mon: Running.  44:00 for 10k, avg 4:25ish.  Hurt like hell, the cold air will take some getting used to again.

Tue: Climbing

Wed: nothing I think

Thu: nothing

Fri: Running, 44:00 for 8k

Sat: morning run?

Sun: Brick 1.5 hours on the bike and 10k run

Sunday, October 30, 2011

Week of Oct 24, 2011

Mon: Core / Swim

Tue: nothing

Wed: nothing

Thu: Core

Fri: Run

Sat: nothing

Sun: nothing

Sunday, October 23, 2011

Week of Oct 17th, 2011

Mon: Core

Tue: Run - 10 x 1min hard with 3min off

Wed: Frank's - 24:45, felt like I was blowing up towards the middle, little effort off the start.

Thu: Swim - about an hour

Fri: nothing

Sat: CX in Devon, 7th in Sport, fell too much.

Sun: 1 hour reving with 4 x 10min climbing, half seated/ half standing followed by 40 min of running

Sunday, October 16, 2011

Week of Oct 10th, 2011

Mon: Driving

Tue: Nothing

Wed: Frank's

Thu: Core and Swim

Fri: Run

Sat: Nothing

Sun: Brick

Tuesday, October 11, 2011

Week of Oct 3rd, 2011

Mon: Swim 1 hour

Tue: Run 45 min x 2

Wed: Did not run Frank's

Thu: Swim

Fri: driving

Sat: prob nothing

Sun: Raced Okanagan Half.  Really should have warmed up.  Went out hard and tried to stay within sights of the leaders.  Not warming up in any way resulted in getting a wicked awesome shin splint at around 3.5 km.  Slowed down, didn't go away, stopped stretched it out and got going again.  Got back up to speed and started reeling people in the best I could.  "Navy shirt guy" was in sights the whole damn time and I thought I could stay on his heels for the sake of running with someone who wasn't jogging the marathon.  He kicked and I didn't see him again.  Next was "Red shirt guy."  He was just far enough ahead to keep in sights and used him to keep the pace high.  Once on Abbott,  I put in the last digs and gained ground on "Red shirt guy"  I came around the corner and didn't think I was going to be sprinting to the line.  I didn't care so much about beating him but I saw the clock and it said 1:29:45 and it was counting up quickly.  I jumped just to stay under 90 minutes and finished with a 1:29:54, 20th overall and 5th in AG.  I'll take it for a PB!

Sunday, October 2, 2011

Week of Sept 26, 2011

Mon: 50min of running, really kinda hurt

Tue: nothing

Wed: Last exercise physiology test 1 hour

Thu: Core, Swim 1.5 hours

Fri: Run 45 min

Sat: nothing

Sun: nothing

Total time: meh, I'm entering into my month of an off season with my last long race next Sunday and got loads of homework

Sunday, September 25, 2011

Week of Sept 19th

Mon: VO2 Max Test, scored 65.7, about a half hour of work. Core 45 min.

Tue: Cyclo-cross race... So much fun!!!! 5th overall in B group, about an hour of work.

Wed: Exercise physiology test and Frank's race.
1 hour at 200w, HR went from 120 to 140 in an hour.  No breakfast allowed
Frank's race was 7.5k and hurt like hell, took 29 min and change

Thu: Core 45 min

Fri: Run, about an hour and a half.

Sat: Nothing

Sun: Cyclo-cross Hop N Hurl, 8th overall in Sport 45 mins of racing.

Total time: 7 hours

Sunday, September 18, 2011

Saturday, September 17, 2011

Thursday, September 15, 2011

Core 45 min, swim 30 min

1 hour 15

Wednesday, September 14, 2011

Tuesday: bouldering and CYCLECROSS RACE OMFG
Wednesday: bouldering

Total time: 3.5 hours sure

Monday, September 12, 2011

Ran for a half hour, hardish effort.  Also mountain biked in the morning.

Tuesday, September 6, 2011

50min run with stretching breaks.  Cold shower then foam rolling.

Sunday, September 4, 2011

No more muscular endurance.  About 26km total time 2:10.  Entire legs hurt.  Questioning ability to even finish marathon now.  Might drop down to half.

Thursday, September 1, 2011

Back to business, marathon training.

Ran for 2 hours straight.  Garmin had died so mapped it out, got 26k.

Monday, August 22, 2011

Race Report: Apple Triathlon

Welcome to the main event. The Canadian National Championships. This is going to be the biggest and fastest field of competitors. I was 16 when I first raced in a Kids of Steel race here, with a mountain bike and board shorts. Needless to say I was hooked. This year compared to the last two, I understood how much the Olympic distance can. As Nathan Champness said after the race, "Its twice as long as a sprint but you still have to go as hard." It was effing hard.

On the way to transition I had to get a picture with my new jersey.

The idea was to beat or come close to my time in Edmonton. I understood this race would be a better estimate of my actual fitness at the end of a season. Because Worlds are in October of next year I will have to tweak my annual training plan in order to peak later in the year.

After setting up transition, I wandered down to the start line and got a dip in the water with Taylor. I have to say this was the most eager Taylor has been to race since he started doing triathlons. Anywho, staging began and I took a spot near the front. I don't swim as fast as those who should be in the front but half the fun of the start is the rush of running into the water, fighting for position.

Who is that dork waving to the camera?

The crazy fun swim start

The swim went as expected. Took longer then Edmonton (partly because I think it is more accurate). I have been slacking off in terms of swim training after Edmonton so 25:18 with a 1:42/ 100m pace is consistent. I just tried to keep my technique together through out the entire swim. After Edmonton, my swim training was maybe one day a week. By no means consistent at all. So next year got to keep my training consistent for all three sports. Sans goggles is, I find, awesome because I can't see anyways.

Oxygen please.

Hopping onto the bike, I knew when and where I wanted to make up time. Also, I wanted to catch some other guys from the Edmonton Triathlon Academy. I picked the right lines to stay fast and maybe in the process cut off some middle age ladies who should stayed to the right. I saw the ETA guys near the turn around on Glenmore. I took the 180 degree turn really well, passing some middle age people in the process. I bombed down Glenmore and hit 44km/h on Clement. The S-bends on the way back to the transition area were loads of fun and passed more middle age people. I caught the first ETA guy right before Knox and didn't see him again. The next one I caught on the way up Glenmore. There were three of us from the 20-24 age group side by side for about 25 m, coming up on another middle aged lady. I hammered and asserted my lead over the other two. I beat the second ETA guy into T2 but the other one, "White TRI Suit Guy," beat me in, though was not too far ahead. It was the fastest bike of the season at 1:04:06 for a 37km/h average.

I may have cut off that lady but she was in the fast line going slowly.

Off the bike, my legs didn't come to me as quick as I wanted. I could see the "White TRI Suit Guy,"not too far off. At about 2k, the 2nd of the ETA guys I passed whipped pass me. I jumped on his heels and couldn't hold. He ran to a 37 min with change. It is hard to know if I would have blown up or ended on the struggle bus if I stayed any longer. I attempted his speed and it was not sustainable. The "White TRI Suit Guy," was still just in front of me and started to pull away which freaked me out. I found my legs eventually and found myself behind the "White TRI Suit Guy." I passed and he stayed on my heels. At the last aid station I waited to see what he did. He yelled for water and I jumped. I left him behind and beat him by just under a minute. I dug really deep and found that last gear.

Digging deep.

I finished with a 2:14:08. I ran a 42:22 10k witha 4:15 pace which was about 6 to 7 minutes faster then last year so I'll take it. Not any faster but the results are still what I'll call consistent on a different course. I finished 7th in my age group out of 26 and 44th overall out of about 600. Not too shabby.

Wednesday, August 10, 2011

Tuesday, August 9, 2011

Epic day. 2 hours on the bike with 4 x 8 min at threshold. 45 min of core and 3000m in the pool with 3 x 500m at race pace (perceived effort).

4 hours, 15 minutes.
Yesterday, 10 Folk Fest hill repeats on the bike.

1 Hour

Thursday, August 4, 2011


Core, Swimming, Running about 2.5 hours


Biking, Shitty Swimming, Running about 3.25 hours


Trail Running, felt better, slept in, need more sleep 45 minutes

Total Time including Monday is 8.5 hours

Monday, August 1, 2011

Ran about 20k yesterday. Rode 60k with the club today. Did 3 x 8 min intervals.

Thursday, July 28, 2011

Yesterday, 1 hour run with 3 x 1k intervals. They went down as 3:51, 3:44, and 3:45. Need to back and do more with a 4:00 finishing time. Averaged a 4:49 over the total 12.5k.

Tuesday, July 26, 2011

30 min of core and an 1.5 hours in the pool. 140km bike last weekend

Wednesday, July 20, 2011

2200m ish in the pool yesterday, 5k in the mud today and some mountain biking / mountain bike hiking.

2.5 hours today and yesterday

Monday, July 18, 2011

5 weeks out from the Apple. 4 weeks of build followed by a race week. Sick all weekend but finally feeling better. Ran 15k, averaged 4:40. Worked on maintaining pace on the flats and letting it go on the downhills.

Wednesday, July 13, 2011

Race Report: Edmonton Triathlon

This was the first Olympic distance triathlon of the season. A wet and rainy day made me a little worried. Haven't liked racing in the wet and cold in the past but it was humid. Swam in the pond at Hawrelak Park which not as bad as I thought it was going to be. Need to sight more often, too much zig zagging. Had a swim time of 22:02 for a pace of 1:29. Long run to transition. I had set up socks and gloves and a vest in transition just in case. I told Travis and Pat this before hand they basically told me to man up. Didn't put on any of them and it wasn't any where as bad as I thought it would be. Bike had 8 hills and was loads of fun. I think there were spots I could have gone faster though. Got a 1:09 with a 34kph average. The S-bend corner at the turn around was lots of fun. There was a volunteer at the corner telling people to slow down but I would pedal harder. It was right after a 180 degree turn around. I would come out wide of 180 and stand up pedal and take the S-bend straight, no braking. I passed a flew people at the corner. Legs felt good, a little heavy but it went away. This was an out and back so I was able to see the leaders on the other way in. I hammered and found myself with "Dreads Guy." I passed and he stayed right on my heels until about a kilometer left when he kicked. I tried to catch him and for about 20 seconds I was right there. Couldn't hold on to him and let off a bit. He had awesome finish. Nearly lost another spot when this guy surged near the finishing straight but he made the mistake of turning too early into the turn-around lane. I had to hammer because he came back around fierce. Finished with a 40:09 10k with a 4:01 average. I knew I could do close to 40:00 min 10k but I'm still really surprised. Total time, 2:11:08. Tremendous ego booster! Second in my age group. Triathlon Canada offered up 2 spots per age group for the 2012 World Championships so I'm going to register before the week is out and see what they say. This time would have put me top ten in my age group at Nationals in Kelowna at the Apple. I'm pumped and I'm going to start another Build phase and attempt to break 2:11 in Kelowna. Boosh.

Wednesday, July 6, 2011

10k in 47 minutes, 20 minutes of stretching. Taper going well.

Tuesday, July 5, 2011

30 min of core followed by 2100m in the pool.

Total Time: 1 hour, 30 minutes.

Sunday, July 3, 2011

100km ish today with Josh. Went to watch the Great White North Triathlon so the riding was on and off with cheering. Still hard. Need to ride more.

Total Time: 3 hours, 30 minutes.

Total Time for the week of June 27th: 7 hours and 30 minutes.

Saturday, July 2, 2011

Yesterday, 30min stair set.

Today 2 hours and 30 minutes on the bike. 80k.

Total Time: 3 hours.

Wednesday, June 29, 2011

12.5k in the rain. Blood blister burst. Shoe is bloody. Averaged a 4:45/km.

Total Time: 1 hour.

Sunday, June 26, 2011

Race Report: KALRATS Sprint*

*The bike leg is only 18k due to traffic concerns I think and due to the chop, the swim was shortened at the last second. Literally, under 30 seconds to start the buoy floated away.

I tapered fairly well, though I tried to do some intensity leading up. Yesterday I did do a open water swim clinic with a 800m time trial as well as a short 15k bike ride and 5k run, both easy. 13:40, 40 seconds slower then the big pool but also stopped to adjust my goggles a few times. Didn't like swimming in my goggles. So this morning I warmed up in the water without them. I could actually make out the buoys and the beach. I was told "You're not wearing any goggles" upon which I replied with a smile "Yup, works better without them." The swim time was an 11:34 with a 1:32/ 100m pace. But again it was a shortened swim. I thought I was going to barf with all the chop. Once we turned back to the beach, I was finally able to breath bi-laterally and swim with a decent stroke. Sighting was awesome without goggles. Exited the water 9th. I'm happy with T1 at 1:03. I need to have a better mount, I run with cleats on out of transition. The bike course is a bit rolling and I felt I pushed it hard. I want to work on the bike more, a 36.k km/h average needs to be improved. Bike split was 30:36. I ended up in 3rd at the turn around. I hammered on the hills to try and put some distance on the guys behind me. One guy caught me near the end and I stayed just out of the drafting distance all the way to T2. I knew I had the legs on him. Good transition, I leave my cleats clipped in. I wasn't that far away from the guy who passed me on the bike and kept him in view. There were 2 steep hills and I knew I could out run him. Just before the turn around on the run I caught him on the downhill. I stayed right on his heels until the last downhill and the flats before the finish. I hammered home and never looked back. Finished third overall, first in my age-group. Averaged a 4:10 pace for a 20:10 run split. Happiest about the run split. Final time 1:04:10.


Thursday, June 23, 2011

80k bike ride. Tried to keep it below threshold and spin the legs. Averaged 30km/h. Tailwind going north.

Total Time: 2 hours 30 minutes

Wednesday, June 22, 2011

Run today after long drive. 7.5 k with 1.7 at above threshold.

Tuesday, June 21, 2011

Yesterday: 80k with some of it at threshold / race pace. I don't really know because no Garmin. about 3 hours.

Today: 45 min core followed by 30 min in the pool. Only going to count it as an hour.

Total Time: 4 hours

Sunday, June 19, 2011

Ran 18.5k with 5 up & down hill intervals.

Total Time: 1 hour 30 minutes.
Total Time for the week of June 13th: 12.5
1 hour on the trainer with intervals. 5 x 5min at 300w, 330w, 360w and 300w with 5min rest.

Total Time: 1 hour.

Saturday, June 18, 2011

Yesterday: 6 hill repeats on the bike followed by 12k of running averaged a 4:47.

Total Time: 2 hours

Today: 60k of riding with 20k at threshold / race pace. Overall averaged a 29km/h.

Total Time: 2 hours

Thursday, June 16, 2011

3400m in the big pool. 500m warm-up, 500m pull then 2 x (800m race pace, 100 kick), another 500m pull and 100m cool-down. I did the first 800m in 13:03 for a 1:37 average, second 800m at 15:03 for a 1:52 average. I may have done an extra lap on the second 800m because I did get confused as to which lap I was at around 600m. But then again I could have faded.

Total Time: 1 hour 15 minutes

Tuesday, June 14, 2011

45 min of core followed by swim which went as follows
500 warm - up
500 pull
100 easy
1 x 100 on 2:10
1 x 100 on 1:45
1 x 100 on 2:10
2 x 100 on 1:45
1 x 100 on 2:10
3 x 100 on 1:45
1 x 100 on 2:10
4 x 100 on 1:45

2500 m total

Total time: 1 hour 45 minutes

Monday, June 13, 2011

Road ride followed by short run. 2:27 ride, 30 ish run. Hammered with the tail winds. Pushed hard against the head wind. Felt good, liked the new route.

Total Time: 3 hours

Sunday, June 12, 2011

Ran today, 11k for 51min and a 4:38 pace. Yesterday rock hauling.

Friday, June 10, 2011

Long day, 2 hour ride, 59k averaged 29km/h followed by a short 3.7k brick run averaged 4:35 pace then a little later with the club, an 8.3k run where I got a nasty blister. 53 min for a 6:20 sadly.

Thursday, June 9, 2011

Didn't make it to the morning hill climbing but ran 10k with 4x1k intervals at 3:55, 4:01, 3:51, 3:47. Little bit of core and stretching and 1.5 hour swimming.

Wednesday, June 8, 2011

Today, nothing. Yesterday. 45 min of core and an hour in the pool. Bike repeats in the morning tomorrow and more core and swimming.

Sunday, June 5, 2011

Rode 100k, 3:30 hours. Headwinds are the suck. Knee hurts.

Saturday, June 4, 2011

Did 10 hills on the bike tonight plus some commuting it was 2 hours long. Back of left knee hurts from the mile maybe. Before Blackfoot, I jumped out a table and I may have tweaked it.

Friday, June 3, 2011

Ran 10k in 44:27. Felt a little funky on the return. Hauled ass down hills to start building up that tolerance needed for next year. Doing the Northlands one mile as well.

Thursday, June 2, 2011

Ran to and from practice. Feeling better, though waiting for results is making me antsy. Core followed by 3500m in the pool. Did 3 x 300 pull at 4:54 followed by 2 x 300 at 4:37 and 4:40 respectively. All were followed by 100 on a 2:00

Tuesday, May 31, 2011

Swam 3250 in the pool today along with 45 min of core which really hurt for some reason. Did 3 x 750 in the pool. They were all in the 13 - 14 minute range.

Monday, May 30, 2011

Group ride tonight. Nearly 2.5 hours. Averaged 28k/h. Legs are feeling better. Liked the route going to do it again.

Saturday, May 28, 2011

Race Report: Blackfoot 50k

What a day. I did it and accomplished my goal of braking 5 hours. Just barely sneaked in with 4:54. Everything went according to plan for the most part. My taper was good and I felt fueled and ready to race come race morning. Got to the start thanks to Aaron and went to set up my nutrition. I wasn't nervous, long running race with only 90 competitors means mellow. There is no start / finish lines per say. A timer’s tent with a table and some volunteers did the trick. To finish you run to the tent and tell them you’re done. Mellow. Anywho. Started off reserved. Though I went with the lead pack at the start. The eventual winner was already gone by the 2k mark. I thought the lead pack would be being but it spread out quickly. “Green Shirt Guy” and I stayed together until around 10k. The pace was around at 5:00/km, right where I wanted it. I was in second place going into the second and last lap. I felt really great, really great. No breathing issues, legs still fresh as they can be for having run 25k on trails. Grabbed nutrition and left. On the way out, I saw how close the lead pack was. “Green Shirt Guy” was still behind me followed by “White Shirt Guy,” “Blue Shirt Guy,” “Orange Shirt Guy.” They were closer together and were able to stay in second up until 40k. At 40k I hit the wall. No gradual decline except that I found it was harder to feel hydrated at around 35k. Had to start walking / running. My lower back seized up and my legs felt like stumps. Uphills were a breeze; it was the downhills that hurt. Even haven blown up I still had a great time. Aaron and Laura were the best crew to have. The sun was out and it got a little hot which was nice and might have evened out my tan lines. The biggest thing I learned about racing long distance was how much more you have to run the distance or at least very close to it. My legs gave out because I had only one run at 45k in training. So next time (which is not going to be next week at Fallen 4, eff that) more training at distance. I’m going to shift my focus to biking and swimming now. Less running for a while. Post race Josh got me a blizzard and it was the best blizzard ever.


Thursday, May 26, 2011

Yesterday, solid taper run for 10k. Today nothing.

Tuesday, May 24, 2011

45 min of core followed by an 1:15 in the pool. Starting the taper for Blackfoot on Saturday.

Sunday, May 22, 2011

45 min run tonight, starting a run taper, going to bike tomorrow very far.

Friday, May 20, 2011

Solid run tonight.
Yesterday: stair sets, core and swim about 2.5 hours.

Wednesday, May 18, 2011

Rode to Way Past Fast to get my bike in for tune up and ran home. Also ran 13k for 1:07:53.

Monday, May 16, 2011

5 times around Hawrelak to warm up then 5 times up Emily Murphy and down Sask Drive. The hardest part is the grey zone between the hill and flat.
4 hour, 90k ride on Sunday. So damn windy.

Saturday, May 14, 2011

Only got 3.5 hours sleep as a results of helping out with the Spring Thaw. Basically ate nothing but muffins and bagels. Bad run.

Friday, May 13, 2011

Yesterday, also swam 2500m. Mis-read the practice board and just did 2x 800 rather then 800 as such and such.

Thursday, May 12, 2011

OH BOY! Set a Personal Best Half Marathon in training today. Well fastest ever for me. That is a 4:34 average pace. Ran in my new Saucony Kinvara. I have been waiting and waiting to run in these and I finally just got a pair. So light and still enough shoe to feel like a heavier trainer, except that its 3 to 4oz lighter. Felt really fast from the first moment. Paired them with Blue Superfeet and sans socks (one little blister just under my ankle that will go away, blisters are good). They wrapped my feet perfectly so my feet weren't swimming. I want to see if the upper mesh will hold its form over time though I have confidence that it will (or at least better then Asics Nimbus 11 or the Asics Trail Sensor 3). I'm still working and conscientiously thinking about my running form making sure I land with a bent leg not a leg out reaching too far with my heel pointed. The Kinvara is great because the mid-sole height even-ish through the shoe. Okay I need food and a shower.

Wednesday, May 11, 2011

2500 meters in the big 50m pool. Did an 800m time trial at 13:00

Tuesday, May 10, 2011

6k of running, 45 min of core and 2800m in the pool. That is all.

Monday, May 9, 2011

Ran 20k today and felt pretty good. Just under an 1:40 for 4:56 pace. Not too shabby, need to stretch badly.

Extra running with Josh tonight

Sunday, May 8, 2011

Also ran 8k on Friday for 45min
60k today, averaged 27km/h for 2 hours. Gona stretch.

Friday, May 6, 2011

So damn windy. Need more snacks next time. Rode 80k plus the small amount which I forgot to press the start button. 3 hours averaged and averaged a 27km/h. Had a nap, now running.

Thursday, May 5, 2011

Tuesday: 1.5 hours in the pool. Can't remember the distance.

Thursday: Double run. 13 k in the Mammut Claw. I've decided that this is not a trail runner. Maybe by mistake as the outside of my hip hurts. Got the Salomon XR Crossmax. So much better the second run, but hip still hurts. 6.5k second run, felt good everywhere else.

Sunday, May 1, 2011

Ran 29k today. Really strong up until my legs gave out. I've been on the fence for so long but I've had my Salomon XT Hawks for over a year and I never really liked my Asics Trail Sensor 3 so I got new shoes, the Mammut Claw GTX. But here is how the run went down.

Friday, April 29, 2011

An hour of core followed by a snack. 1:11 for 15.5k averaging a 4:35 pace. Feeling really good about running today. Ate a doughnut before core. Gona try a doughnut before my long run on Sunday.

NOTE: I used runningmap and an internet pace calculator and the clock because my Garmin was outa batteries

Thursday, April 28, 2011

Better workout today. Swam 3000 meters. 600 warm up, 3 x 800 at a steady race pace - ish. I really don't know, I gota get a watch as I cant see the clock.

Wednesday, April 27, 2011

Shitty run today, 10k took me an hour. Shouldnt drink 2 cups of coffee.

Tuesday, April 26, 2011

2.5 hours today. 1:10 run, real slow. 5:45 pace. 12k.
1:20 in the pool 3600 yards (3290m).
warm up 200 choice, 200 pull with paddles
main 3 x 300 fast (race pace), 3 x 500 steady (kinda just below race pace)
2 x 200 paddle
2 x 200 pull

Monday, April 25, 2011

Monday, write off!
Yesterday ran 45k. 4:07 averaged a 5:30 pace. I don't know what I'm going to be able to get done today. Need to study for my last final mostly. Need to do something because I've passed the big x on the calender and that means to buckle down and get ready for Edmonton ITU.

Friday, April 22, 2011

Yesterday, an hour on the bike on the morning. Later on, 8k at about 4:30 pace followed by another hour on the bike.

Today, 15k averaged 5:10 pace. Had to stretch halfway. Something funky on the inside of my lower right leg.

Wednesday, April 20, 2011

Oh boy! An hour(ish) on the bike with 4 x 4 min intervals at 300, 320, 350, 350 watts. Random wattage. Then 15k run after some lunch and baking at 1:09:30 for a 4:38 pace. Boosh! No where near as tired when I did the same thing on Sat, April 16.

Tuesday, April 19, 2011

Yesterday, rode for the first time outside. My bike is very dirty. Rode through many many puddles. Swam for an hour today, going to have to put lots of time on tomorrow to catch up.

Sunday, April 17, 2011

Ran 40k today. 3:45ish total just under 5:40 which was good. Felt great except that my foot started to hurt at 33 - 35k. I was close to home so I changed shoes and that helped a little bit. I may not run 14k in flats for a while. I stopped at the Room for a Clif Bar at 22k which really pulled me through. Legs feel good, lungs don't feel over worked it was a good day.

Saturday, April 16, 2011

Did an hour on the bike with 4 x 4 min at 300 watts. Ran 10k, so so tired. Core last night and 40k tommorrow.

Wednesday, April 13, 2011

Ran 6 x 1km at threshold. Went down like this. I don't know if I should do more...
  1. 4:10
  2. 3:59
  3. 3:53
  4. 3:54
  5. 3:55
  6. 3:47

Tuesday, April 12, 2011

Ran 15.1k averaged a 4:44 pace for a 1:11:42. Feeling really really good. Finished my last exam for the time being. Spring is here pretty much. What a good day. Ran without headphones for the first time in a while. Its nice sometimes without music. Running as the sun sets through the river valley is a beautiful site and its almost sad that there was no one else around. So quiet.

Monday, April 11, 2011

Ran a steady 9k today, no swimming, have to study. Didn't make scones unfortunately.

Sunday, April 10, 2011

33.5 k LSD run. Icy bath. Making scones.

Saturday, April 9, 2011

Yesterday ran for an hour and got about 2500 yards in the pool. Also 45 min of core work. ITU SYDNEY TODAY

Thursday, April 7, 2011

2 hours in the revving room. Making banana bread, nuff said.

Wednesday, April 6, 2011

Good day! Sooo sunny! Did 6x1k intervals on about a 4:05 pace. 19.7k, no water, no food. That makes me happy. Timed my food perfectly today. Rice rice rice.

Tuesday, April 5, 2011

Ran 12k in 1:10 at 5:50 average. Excuses are had to stop twice to get rocks out of my shoes and traverse a large puddle twice. But excuses are for pussies. Going to do some yoga and rolling.

Monday, April 4, 2011

Swam 4100 yards or 3750 meters. There was a 2000 yard pyramid in there as well with steady / fast intervals.

Sunday, April 3, 2011

Just under 1:30 for 16k with 4 hill intervals and the last 5.9k on 4:45 pace time. Working, then another run, then homework, then watching the last episode of Mad Men for a while.

Friday, April 1, 2011

45 min of core tonight followed by 1.5 in the pool. Lots of kicking and drills.
It is a quarter to two in the morning. Why am I still up?

Thursday, March 31, 2011

Goofed around a little too much today. Feeling good, got homework done and napped. 1:30 on the bike and a 50min run with Josh at about 5:00/k.

Wednesday, March 30, 2011

Ran again. 15k at 1:15:00ish I left at 2:00PM and got back by 3:15PM. I pressed stop instead of lap on my watch. Woops gona do about 20-30 mins of core/yoga then I gota finish homework.

Tuesday, March 29, 2011

Ran 14.5k in 1:20:00. Thats a 5:30/k pace. Not too happy about it. Have to up the distance and speed. 400s???

Monday, March 28, 2011

Swam 5600 yards (5120m). I feel real good. Gona run tomorrow I hope. 15km if I can. Been sandbagging the running in the last few days.

Sunday, March 27, 2011

Just did yoga on Saturday. An hour and a half on the bike and 15.5k run. I've been short on my long runs because I have been biking before the time I would usually run. It was still a 3 hour day but this Tuesday I'm going to do 20k followed by a 40k on Saturday or Sunday. Donno yet.

Friday, March 25, 2011

Yesterday I did 2 hours on the bike followed by a quick 30min run. Did not eat dinner but had some clif bars. Went to RATT with the rest of Tri Club for beers. That first one hit me like a ton of bricks. Good times.

Wednesday, March 23, 2011

Why was my run so hard this morning??? Could not get below 5:45m/k. Did 6 stair sets and 45 min in the pool. I might step back a bit from training until mid April because of school. That depends on how productive I am. So new goal. Be more productive so I can keep the training level the same.

Tuesday, March 22, 2011

Peanut Butter!!!!!!

Peanut Butter Cookies with muesli and hemp hearts = power food. Ran a steady 11k in the snow and ice for 50min. Had some close calls. I've been finding I go out hard, fade then finish strong. Going to the gym to spin, row, lift before 3 hour foreign policy class.

Monday, March 21, 2011


Kind of a wasted day. Slept in. Class went late. Didn't run like I should have. Didn't do the whole set at swim practice. Balls. Tomorrow hit it hard.

Sunday, March 20, 2011

Long day split in half

No lifeguard for our pool time! WTF! just bike / run. An 1:20 hours on the bike and a 4k run. Then had lunch. Made a spinach, banana, blueberry, flax meal, and maple syrup smoothie and it was awesome! Then a 26.5k long run through the river valley. 2:29:41 hours and averaged a 5:43 pace in the end. I'm not crazy about the pace but there were some bitchen' hills and I did brick before hand. So like a four hour day. Boosh.

Edit: Forgot to mention that I tried dates on the long run and my home brew energy gel (rice syrup, honey, molasses, lemon and lime) sooo much better then gels from PowerBar

Saturday, March 19, 2011

Just yoga, did lots of school work and house painting. Tomorrow mini - tri then long run alright

Friday, March 18, 2011


Too busy at the Room to really stretch or roll out but core was great. Swam 2600 yards (2370 metres ish) with a 1500 yard TT (1370 metres ish) with a time of 21:29. Not shabby. Time for the last of the chili and whatever else is lying around.

Friday at the room

Friday's I usually work a shift at the Running Room. Great chance to stretch and foam roll. Not ever too busy. After the shift, 45 min core then 1.5h swimming. Maybe get a chance to do some homework or might just watch TV and go to sleep.

Thursday, March 17, 2011

Thursday, down week

Thursdays I've usually been doing 2 hour revving sessions and then running with Josh. Tonight we did about 5k with a flat section at Josh's marathon pace. I like Thursdays. I train hard and eat a lot. Did some yoga and ate some chili then time for sleep after Barney's Version.
Hello interwebs

I am Keegan Brooks. This is my training blog where I'll post what I'm up to. My goal is to qualify for the ITU Age Group Worlds in New Zealand this summer.

Bring on the hurt.