More Catching up
A month has gone by. I finally got a podcast out and now I need to update my blog. Sheesh - I went from posting every day to skipping an entire month. But I promise to do better.br /br /Anyway, tonight I just wanted to upload a bunch of pictures we took of our tweetup in Vancouver last weekend. Training update will come in a day or two.br /br /Enjoy!br /br /~~PS If you click on the pictures, you can see them full size.br /br /I went for a run along the seawall in Stanley Park one morning. This is looking back at the city, towards our hotel. We stayed at the Pan Pacific, which is part of Canada Place, the building that looks like sails.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52d2to45rI/AAAAAAAAA08/Yk9jpgkcFng/s1600-h/x2_d2ac3e.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52d2to45rI/AAAAAAAAA08/Yk9jpgkcFng/s400/x2_d2ac3e.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684687477761714" border="0" //abr /While I was in Vancouver, I visited Forerunners on 4th Ave and bought my first pair of Newtons!br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dx1zD-lI/AAAAAAAAA00/EnarR9dJC18/s1600-h/x2_d17896.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dx1zD-lI/AAAAAAAAA00/EnarR9dJC18/s400/x2_d17896.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684603768568402" border="0" //abr /We had a tweetup lunch at the Watermark Restaurant in Kits with a bunch of twitter friends! Erin's son Jamieson and my son Jesse got to know each other through electronic games...br /br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52ducFKaGI/AAAAAAAAA0s/NrRbNwnC_Ko/s1600-h/x2_d00b2e.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52ducFKaGI/AAAAAAAAA0s/NrRbNwnC_Ko/s400/x2_d00b2e.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684545325557858" border="0" //abr /Here's a shot of most of the gang, in animated conversation! Left - Right (Erin (erin337), Nicole (runningbebe), Catherine (shebeast) and her hubby, Scott, my son Jesse, me, Liza (roadcarver), Erin's husband, Tim (acmedragon337), and Michelle (Tribug007). (Jamieson is out of the shot).br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dMvq_6mI/AAAAAAAAAz8/n439-XPnn2E/s1600-h/tweetupgroup2.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dMvq_6mI/AAAAAAAAAz8/n439-XPnn2E/s400/tweetupgroup2.jpg" alt="" id="BLOGGER_PHOTO_ID_5448683966468975202" border="0" //abr /br /L-R Liza, Tim, Michelle, Catherine, me, and Erinbr /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dhtckyJI/AAAAAAAAA0c/-n_OYgUH0Zg/s1600-h/tweetup3.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dhtckyJI/AAAAAAAAA0c/-n_OYgUH0Zg/s400/tweetup3.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684326648858770" border="0" //abr /L-R Catherine, me, Erin, and Nicolebr /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52dWyRUyxI/AAAAAAAAA0M/8SXkF3EuLg4/s1600-h/tweetup2.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52dWyRUyxI/AAAAAAAAA0M/8SXkF3EuLg4/s400/tweetup2.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684138965289746" border="0" //aCatherine's husband, Scott, and Jamieson!br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dmGJ6M-I/AAAAAAAAA0k/8LhC6zYZQlM/s1600-h/scott+and+jamieson.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dmGJ6M-I/AAAAAAAAA0k/8LhC6zYZQlM/s400/scott+and+jamieson.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684402000933858" border="0" //abr /br /Jesse and I sitting on the dock in Richmond, where I grew up.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dQoNXOwI/AAAAAAAAA0E/rBXN-7upFJk/s1600-h/jesse+and+I.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dQoNXOwI/AAAAAAAAA0E/rBXN-7upFJk/s400/jesse+and+I.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684033185102594" border="0" //adiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2874747627729277871?l=kelownagurl.blogspot.com' alt='' //div
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More Catching up
A month has gone by. I finally got a podcast out and now I need to update my blog. Sheesh - I went from posting every day to skipping an entire month. But I promise to do better.br /br /Anyway, tonight I just wanted to upload a bunch of pictures we took of our tweetup in Vancouver last weekend. Training update will come in a day or two.br /br /Enjoy!br /br /~~PS If you click on the pictures, you can see them full size.br /br /I went for a run along the seawall in Stanley Park one morning. This is looking back at the city, towards our hotel. We stayed at the Pan Pacific, which is part of Canada Place, the building that looks like sails.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52d2to45rI/AAAAAAAAA08/Yk9jpgkcFng/s1600-h/x2_d2ac3e.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52d2to45rI/AAAAAAAAA08/Yk9jpgkcFng/s400/x2_d2ac3e.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684687477761714" border="0" //abr /While I was in Vancouver, I visited Forerunners on 4th Ave and bought my first pair of Newtons!br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dx1zD-lI/AAAAAAAAA00/EnarR9dJC18/s1600-h/x2_d17896.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dx1zD-lI/AAAAAAAAA00/EnarR9dJC18/s400/x2_d17896.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684603768568402" border="0" //abr /We had a tweetup lunch at the Watermark Restaurant in Kits with a bunch of twitter friends! Erin's son Jamieson and my son Jesse got to know each other through electronic games...br /br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52ducFKaGI/AAAAAAAAA0s/NrRbNwnC_Ko/s1600-h/x2_d00b2e.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52ducFKaGI/AAAAAAAAA0s/NrRbNwnC_Ko/s400/x2_d00b2e.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684545325557858" border="0" //abr /Here's a shot of most of the gang, in animated conversation! Left - Right (Erin (erin337), Nicole (runningbebe), Catherine (shebeast) and her hubby, Scott, my son Jesse, me, Liza (roadcarver), Erin's husband, Tim (acmedragon337), and Michelle (Tribug007). (Jamieson is out of the shot).br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dMvq_6mI/AAAAAAAAAz8/n439-XPnn2E/s1600-h/tweetupgroup2.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dMvq_6mI/AAAAAAAAAz8/n439-XPnn2E/s400/tweetupgroup2.jpg" alt="" id="BLOGGER_PHOTO_ID_5448683966468975202" border="0" //abr /br /L-R Liza, Tim, Michelle, Catherine, me, and Erinbr /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dhtckyJI/AAAAAAAAA0c/-n_OYgUH0Zg/s1600-h/tweetup3.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dhtckyJI/AAAAAAAAA0c/-n_OYgUH0Zg/s400/tweetup3.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684326648858770" border="0" //abr /L-R Catherine, me, Erin, and Nicolebr /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52dWyRUyxI/AAAAAAAAA0M/8SXkF3EuLg4/s1600-h/tweetup2.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_EqJOmkAx2nY/S52dWyRUyxI/AAAAAAAAA0M/8SXkF3EuLg4/s400/tweetup2.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684138965289746" border="0" //aCatherine's husband, Scott, and Jamieson!br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dmGJ6M-I/AAAAAAAAA0k/8LhC6zYZQlM/s1600-h/scott+and+jamieson.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_EqJOmkAx2nY/S52dmGJ6M-I/AAAAAAAAA0k/8LhC6zYZQlM/s400/scott+and+jamieson.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684402000933858" border="0" //abr /br /Jesse and I sitting on the dock in Richmond, where I grew up.br /br /a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dQoNXOwI/AAAAAAAAA0E/rBXN-7upFJk/s1600-h/jesse+and+I.jpg"img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_EqJOmkAx2nY/S52dQoNXOwI/AAAAAAAAA0E/rBXN-7upFJk/s400/jesse+and+I.jpg" alt="" id="BLOGGER_PHOTO_ID_5448684033185102594" border="0" //adiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2874747627729277871?l=kelownagurl.blogspot.com' alt='' //div
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February 17, 2010
Hi, I'm back. Sorry, got busy with training and podcasting and work.br /br /Also, I've been blogging behind your back, I'm a "blogging two-timer" so to speak. My buddy Quadrathon asked me to guest-write on his extremely famous blog (he gets hundreds, if not 1000's of hits every day) whereas my blog get sabout 25-30 (and most of them are accidents lol).br /br /Anyway here's the link to my guest spot a href="http://quadrathon.blogspot.com/2010/02/tonights-special-guest.html"Quadrathon's Blog/a Topic: "So you want to be a triathlete!" Go leave a nice comment so Stuart doesn't think it was a bad idea to ask me. ;)br /br /span style="font-weight: bold;"Training Update:/spanbr /br /After my Garmin fiasco last Thursday, I had a rest day on Friday.br /br /span style="font-weight: bold;"Saturday/span I was back at it with my first run after a 2 1/2 week lay off. I felt a bit tight but ok.br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/runicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"38m 55s /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"5.00 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"07m 47s/KM /td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"bAvg HR: 145/bbr /bMax HR: 160/bbr //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"11:00 AM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/trtrtdbr //tdtd colspan="3"br //td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /I decided to go without the orthotics and see how I felt. Easy run 11:30 WU. 5/1. 6:30-6:55 pace. 5 min cool down.br /img src="file:///Users/barb/Library/Caches/TemporaryItems/moz-screenshot.png" alt="" /img src="file:///Users/barb/Library/Caches/TemporaryItems/moz-screenshot-1.png" alt="" /br /br /Later that day, I went on first road ride of the year! In February no less!br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/rideicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"1h 55m 15s /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"45.25 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"23.56 KM/hr/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"bAvg HR: 150/bbr //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"2:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/trtrtdEquipment: /tdtd colspan="3"div style="padding: 0px; float: left; width: 100%;"div style="margin: 1px; padding: 1px; float: left;"a href="http://www.beginnertriathlete.com/discussion/profile/controlpanel.asp?t1=trainingamp;t2=equipmenttrackeramp;showretired=0amp;mid=59106amp;equipmentid=15918" style="border-bottom: 1px dotted; text-decoration: none;"Trek Madone 5.1/a/div/div/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /First rode ride! Partly cloudy, 9C. Toes got cold. Full gear.br /br /Garmin crapped out on me again. No data in history, nothing will upload. The data was lost on my Garmin but I was finally able to get the upload working. I won't know if it worked or not until my next run though. Garmin has agreed to replace if it it wont' start working reliably.br /br /span style="font-weight: bold;"Sunday /spanwas a one hour pool run, hopefully my last of the running lay off.br /br /span style="font-weight: bold;"Monday/span I was back at the pool to swim.br /br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/swimicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"1h 15m /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"2500.00 meters /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"03m /100 meters/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"br //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"2:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /600 warm up (2x: 200 swim/50 kick/50 drill)br /8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)br /6x50 kick w/:30sec restbr /4x150 pull w/:45 sec rest (3/5/3 breathing pattern by 50)br /8x25 @ :50 (descend 1-4, 5-8)br /2x125 w/:30 rest (free swim)br /100 cool downbr /br /br /span style="font-weight: bold;"Tuesday,/span I got to run again.W00t, w00t!br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/runicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"35m /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"4.60 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"-----/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"br //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"5:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /8 min warmup (1 km) , mostly walking w/ a couple 1 min runs.br /Did rest (3.6km) with two 1 min walk breaks.br /Run pace was about 6:40km or 10:45 mile (not including walk breaks).br /Ran a familiar path - didn't have Garmin.br /Felt really good tho.br /Stretched before and after. Ice shins/calves after too.br /br /span style="font-weight: bold;"This week/spanbr /br /This week is a busy stressful week with parent-teacher interviews today and tomorrow, followed by a busy Professional Day on Friday. After work, Erik and I are heading to Salmon Arm for a weekend away so my training schedule will really be messed up.br /br /Coach gave me today and Thursday as rest days but I got home around 6pm tonight and felt really great. My legs, shins etc felt perfect and I wasn't tired, so I did one rotation of the Core Strength workout before I caved due to hunger. About 25 minutes or the same workout I did about 10 days ago.br /br /I'm supposed to run Friday but I'm going to do it tomorrow instead because my day was shortened with a couple of families moved their interview times. I'm going to do another easy 30 min on a grassy sports field while my son is at guitar lessons tomorrow afternoon.br /br /span style="font-weight: bold;"Friday - /spanI'll have a rest day.br /br /span style="font-weight: bold;"Saturday/span - I'm going to ask if I can run while I'm away if I'm feeling ok.br /br /span style="font-weight: bold;"Sunday/span - I have a swim/bike brick. I will have to swim , get dressed, drive home, and then bike so it won't be a true brick. I'll ride outside if the weather cooperates, or on the trainer if it's raining or cold.br /br /So that's about it. You probably won't hear from me again until next week. I'm not going to put out a show this weekend either.br /br /Thanks for reading!div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-1558829071302035013?l=kelownagurl.blogspot.com' alt='' //div
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February 17, 2010
Hi, I'm back. Sorry, got busy with training and podcasting and work.br /br /Also, I've been blogging behind your back, I'm a "blogging two-timer" so to speak. My buddy Quadrathon asked me to guest-write on his extremely famous blog (he gets hundreds, if not 1000's of hits every day) whereas my blog get sabout 25-30 (and most of them are accidents lol).br /br /Anyway here's the link to my guest spot a href="http://quadrathon.blogspot.com/2010/02/tonights-special-guest.html"Quadrathon's Blog/a Topic: "So you want to be a triathlete!" Go leave a nice comment so Stuart doesn't think it was a bad idea to ask me. ;)br /br /span style="font-weight: bold;"Training Update:/spanbr /br /After my Garmin fiasco last Thursday, I had a rest day on Friday.br /br /span style="font-weight: bold;"Saturday/span I was back at it with my first run after a 2 1/2 week lay off. I felt a bit tight but ok.br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/runicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"38m 55s /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"5.00 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"07m 47s/KM /td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"bAvg HR: 145/bbr /bMax HR: 160/bbr //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"11:00 AM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/trtrtdbr //tdtd colspan="3"br //td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /I decided to go without the orthotics and see how I felt. Easy run 11:30 WU. 5/1. 6:30-6:55 pace. 5 min cool down.br /img src="file:///Users/barb/Library/Caches/TemporaryItems/moz-screenshot.png" alt="" /img src="file:///Users/barb/Library/Caches/TemporaryItems/moz-screenshot-1.png" alt="" /br /br /Later that day, I went on first road ride of the year! In February no less!br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/rideicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"1h 55m 15s /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"45.25 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"23.56 KM/hr/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"bAvg HR: 150/bbr //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"2:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/trtrtdEquipment: /tdtd colspan="3"div style="padding: 0px; float: left; width: 100%;"div style="margin: 1px; padding: 1px; float: left;"a href="http://www.beginnertriathlete.com/discussion/profile/controlpanel.asp?t1=trainingamp;t2=equipmenttrackeramp;showretired=0amp;mid=59106amp;equipmentid=15918" style="border-bottom: 1px dotted; text-decoration: none;"Trek Madone 5.1/a/div/div/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /First rode ride! Partly cloudy, 9C. Toes got cold. Full gear.br /br /Garmin crapped out on me again. No data in history, nothing will upload. The data was lost on my Garmin but I was finally able to get the upload working. I won't know if it worked or not until my next run though. Garmin has agreed to replace if it it wont' start working reliably.br /br /span style="font-weight: bold;"Sunday /spanwas a one hour pool run, hopefully my last of the running lay off.br /br /span style="font-weight: bold;"Monday/span I was back at the pool to swim.br /br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/swimicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"1h 15m /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"2500.00 meters /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"03m /100 meters/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"br //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"2:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /600 warm up (2x: 200 swim/50 kick/50 drill)br /8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)br /6x50 kick w/:30sec restbr /4x150 pull w/:45 sec rest (3/5/3 breathing pattern by 50)br /8x25 @ :50 (descend 1-4, 5-8)br /2x125 w/:30 rest (free swim)br /100 cool downbr /br /br /span style="font-weight: bold;"Tuesday,/span I got to run again.W00t, w00t!br /br /table class="messagecellbody2" align="center" width="98%"tbodytrtd valign="top" width="5%"img src="http://www.beginnertriathlete.com/discussion/training/runicon.gif" //tdtd class="smalltext" width="50%"table style="border: 0px solid black;" cellpadding="0" cellspacing="0" width="250"tbodytrtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-right: 4px;" align="center" nowrap="nowrap" width="75"35m /tdtd class="smalltext" style="border-right: 1px solid rgb(119, 119, 119); font-weight: bold; padding-left: 4px; padding-right: 4px;" align="center" nowrap="nowrap" width="75"4.60 kms /tdtd class="smalltext" style="font-weight: bold; padding-left: 4px;" align="center" nowrap="nowrap" width="100"-----/td/tr/tbody/table/tdtd align="center" nowrap="nowrap" width="45%"br //td/trtrtd colspan="3"table width="100%"tbodytrtd align="center" valign="top" width="75"5:00 PM /tdtd align="left" valign="top"br //tdtd align="right" valign="top" width="100"br //tdtd align="right" valign="top" width="100"br //td/tr/tbody/table/td/tr/tbody/tableimg src="http://www.beginnertriathlete.com/discussion/images/spacer.gif" height="1" width="250" /br /8 min warmup (1 km) , mostly walking w/ a couple 1 min runs.br /Did rest (3.6km) with two 1 min walk breaks.br /Run pace was about 6:40km or 10:45 mile (not including walk breaks).br /Ran a familiar path - didn't have Garmin.br /Felt really good tho.br /Stretched before and after. Ice shins/calves after too.br /br /span style="font-weight: bold;"This week/spanbr /br /This week is a busy stressful week with parent-teacher interviews today and tomorrow, followed by a busy Professional Day on Friday. After work, Erik and I are heading to Salmon Arm for a weekend away so my training schedule will really be messed up.br /br /Coach gave me today and Thursday as rest days but I got home around 6pm tonight and felt really great. My legs, shins etc felt perfect and I wasn't tired, so I did one rotation of the Core Strength workout before I caved due to hunger. About 25 minutes or the same workout I did about 10 days ago.br /br /I'm supposed to run Friday but I'm going to do it tomorrow instead because my day was shortened with a couple of families moved their interview times. I'm going to do another easy 30 min on a grassy sports field while my son is at guitar lessons tomorrow afternoon.br /br /span style="font-weight: bold;"Friday - /spanI'll have a rest day.br /br /span style="font-weight: bold;"Saturday/span - I'm going to ask if I can run while I'm away if I'm feeling ok.br /br /span style="font-weight: bold;"Sunday/span - I have a swim/bike brick. I will have to swim , get dressed, drive home, and then bike so it won't be a true brick. I'll ride outside if the weather cooperates, or on the trainer if it's raining or cold.br /br /So that's about it. You probably won't hear from me again until next week. I'm not going to put out a show this weekend either.br /br /Thanks for reading!div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-1558829071302035013?l=kelownagurl.blogspot.com' alt='' //div
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February 11, 2010
span style="font-weight: bold;"Garmin Frustration/span br / br /Last week my Garmin froze doing a bike workout and I could only upload to Garmin Connect, no where else. I contacted Garmin and they said I'd have to do a hard reset to correct it. I tried it again and it started working so I didn't bother to reset it for my next workout because I didn't want to re-enter all my settings for a third time. br / br /Bad decision. br / br /Today I was doing a hard Zone 4 interval set and when I came to upload, it wouldn't work at all. It is not recognized by Garmin Connect website, Garmin Training Centre or WorkoutLog website. I was actually in tears when I thought I wasn't even going to be able to see my lap data on the device itself but it turned out that once I did started a new workout, the old data showed up so I was able to manually record all 17 laps for Coachprs. br / br /span style="font-weight: bold;"Here's the data I transcribed:/span br / br /span style="font-weight: bold;"Totals /span br / br /span style="font-weight: bold;"Time:/span 1:20:06 br /span style="font-weight: bold;"Dist:/span 36.45 km br /span style="font-weight: bold;"Avg speed:/span 27.3 kmh br /span style="font-weight: bold;"Max speed/span: 44.5 kmh br /span style="font-weight: bold;"Avg Cadence:/span 91 rpm br /span style="font-weight: bold;"Max Cadence:/span 128 rpm br /span style="font-weight: bold;"Avg HR: /span150 br /span style="font-weight: bold;"Max HR:/span 178 br / br /span style="font-weight: bold;"Lap Stats:/span br / br / meta name="Title" content="" meta name="Keywords" content="" meta equiv="Content-Type" content="text/html; 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border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"3 Zone 4 br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"4:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2.07/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"30.8/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"93/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"165/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"4 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".893/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"26.4/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"92/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"155/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"5 Zone 4 br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"8:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"3.98/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"29.8/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"92/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"165/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"6 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".816/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"24.1/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"93/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"154/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"7 Zone 4 br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"12:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"5.81/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"29/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"94/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"161/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"8 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".747/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"22.2/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"87/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"155/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"9 Zone 4 br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"8:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"3.99/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"29.8/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"97/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"161/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"10 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".817/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"24.2/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"95/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"156/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"11 Zone 4 br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"4:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2.03/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"30.2/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"98/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"162/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"12 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"2:00/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".832/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"24.6/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"95/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"155/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"13 Sprint br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"span style="" /span:30/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".337/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"38.8/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"120/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"163/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"14 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"1:30/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".592/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"23.4/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"89/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"161/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"15 Sprint br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal":30/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".343/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"40.3/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"119/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"163/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"16 Easy br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"1:30/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal".567/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"22.3/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"86/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"160/p /td /tr tr style="" td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"17 Cool down br //p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"9:39/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"3.73/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"23.2/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.25pt;" valign="top" width="63" p class="MsoNormal"92/p /td td style="border-style: none; border-color: -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 63.3pt;" valign="top" width="63" p class="MsoNormal"134/p /td /tr /tbody/table p class="MsoNormal"o:p /o:p/p !--EndFragment-- br / br / br /Off to shower, then do a hard reset on the Garmin 310xt.... br / br / br /:( br /div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-5683255339743358087?l=kelownagurl.blogspot.com' alt='' //div
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February 9, 2010
So I had a bike workout planned today and it mentioned staying in certain HR zones. I talked to the coach about which zones I should use (there are different ways to calculate them) and he decided maybe the best thing to do is a Lactate Threshold test on the trainer today to determine my LT and set my zones for my training in the months ahead. Oh joy.br /br /An LT test is a rather challenging and somewhat painful test to do and I was looking forward to it with mixed glee and dread. I love the challenge but I knew it was gonna hurt. I had the house to myself so I got everything set up in the living room - trainer, towel, Garmin, 2 water bottles, ipod, fan....br /br /The workout called for a 10-15 min warmup (medium effort) and then a 25 km hard ride, as hard as I could sustain with a fairly even pace. I figured it would take me 45-50 minutes to do 25 km and it was a bit of a challenge to find a gear and cadence combination that I could maintain fairly steady for that long a time.br /br /I had my ipod loaded with Podrunner 180 bpm techno music fairly loud. 180 bpm allowed me to regulate my cadence around 90 rpm without having to check my Garmin all the time.br /br /So I started pedaling and sweating and pedaling, and an hour and 10 minutes later, I was done. I just LOVE the endorphin rush of a workout like that.....br /br /br /span style="font-weight: bold;"Here are my stats:/spanbr /br /span style="font-weight: bold;"Distance:/span 25 km (15.5 miles)br /br /span style="font-weight: bold;"Time:/span 48:13br /br /span style="font-weight: bold;"Avg Speed: /span 31.1 km/h (19.3 mph)br /span style="font-weight: bold;"/spanbr /span style="font-weight: bold;"Avg HR: /span 170 bpmbr /br /span style="font-weight: bold;"Max HR:/span 182 bpmbr /br /span style="font-weight: bold;"Avg Cadence:/span 92 rpmbr /br /br /span style="font-weight: bold;"With this information, Coach set my HR zones as follows./spanbr /br /table border="0" cellpadding="3" cellspacing="1"tbodytr bgcolor="#ffffff"td class="normal12" align="left"1 – Recovery /td td class="normal12" align="left"112 - 141 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"2 – Extensive Endurance /td td class="normal12" align="left"141 - 152 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"3 – Intensive Endurance /td td class="normal12" align="left"153 - 160 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"4 – Sub-Threshold /td td class="normal12" align="left"161 - 170 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5a – Threshold /td td class="normal12" align="left"171 - 174 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5b – Anerobic Endurance /td td class="normal12" align="left"176 - 180 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5c - Power /td td class="normal12" align="left"181 - 187br //td/tr/tbody/tablebr /br /My Garmin only allows 5 zones so I had to lump 5a-5c into one zone. My old Edge 305 let me create extra HR zones but I can't figure out how to do that on the 310xt. If you know how, please email me!br /br /So now that my bike HR zones have been set, I will have a better idea on how to attack the rest of my trainer workouts this week.br /br /Once I can run again, we will have to do the same thing for my RUN HR Zones. Your HR zones for running as usually higher than for biking. I know I have hit a max HR of 193 when running my fastest 5k (26:16) but my max HR on the bike is only about 185ish.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2443662398705164922?l=kelownagurl.blogspot.com' alt='' //div
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February 8, 2010
span style="font-weight: bold;"Update:/spanbr /br /All that stuff I said I had to do? Well I did it. br /br /Shins are feeling great. Itching to run. Can't wait, can't wait, can't wait....br /br /Shoulder has been a bit achey but seems to be better today. It was achey from swimming lots but then on Thursday I tried to "skin the cat" on the monkey bars at school and apparently I'm heavier than the average 8 year old and found it a bit more difficult to get my legs up on the 5' high bar. Pulled something. Owie. LOL...br /br /br /span style="font-weight: bold;"Totals last week:/spanbr /br /span style="font-weight: bold;"Swam /span3:45, 6900mbr /span style="font-weight: bold;"Pool run/span 1:30br /span style="font-weight: bold;"Bike/span 66km, 2:30 span style="font-weight: bold;"br /Strength/span 0:45br /span style="font-weight: bold;"/spanbr /span style="font-weight: bold;"Plan for this week:/spanbr /br /span style="font-weight: bold;"Mon/span: Swim 2400m (today)br /span style="font-weight: bold;"Tues/span: Bike 1:30ish. TT Lactate Threshold test. Sounds painful.br /span style="font-weight: bold;"Wed/span: Swim 2500mbr /span style="font-weight: bold;"Thurs: /span Bike 1:10, pool run 1:00br /span style="font-weight: bold;"Fri: /span Offbr /span style="font-weight: bold;"Sat: /spanBike 1:30, Pool run 1:10br /span style="font-weight: bold;"Sun:/span pool run 1:20 (gonna see if I can talk him into letting me do a real run instead...)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-4998571816084583696?l=kelownagurl.blogspot.com' alt='' //div
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February 8, 2010
span style="font-weight: bold;"Update:/spanbr /br /All that stuff I said I had to do? Well I did it. br /br /Shins are feeling great. Itching to run. Can't wait, can't wait, can't wait....br /br /Shoulder has been a bit achey but seems to be better today. It was achey from swimming lots but then on Thursday I tried to "skin the cat" on the monkey bars at school and apparently I'm heavier than the average 8 year old and found it a bit more difficult to get my legs up on the 5' high bar. Pulled something. Owie. LOL...br /br /br /span style="font-weight: bold;"Totals last week:/spanbr /br /span style="font-weight: bold;"Swam /span3:45, 6900mbr /span style="font-weight: bold;"Pool run/span 1:30br /span style="font-weight: bold;"Bike/span 66km, 2:30 span style="font-weight: bold;"br /Strength/span 0:45br /span style="font-weight: bold;"/spanbr /span style="font-weight: bold;"Plan for this week:/spanbr /br /span style="font-weight: bold;"Mon/span: Swim 2400m (today)br /span style="font-weight: bold;"Tues/span: Bike 1:30ish. TT Lactate Threshold test. Sounds painful.br /span style="font-weight: bold;"Wed/span: Swim 2500mbr /span style="font-weight: bold;"Thurs: /span Bike 1:10, pool run 1:00br /span style="font-weight: bold;"Fri: /span Offbr /span style="font-weight: bold;"Sat: /spanBike 1:30, Pool run 1:10br /span style="font-weight: bold;"Sun:/span pool run 1:20 (gonna see if I can talk him into letting me do a real run instead...)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-4998571816084583696?l=kelownagurl.blogspot.com' alt='' //div
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Funny Twitter Feed
span style="font-weight: bold;" class="status-body"span class="entry-content"This was tweeted by /spanspan class="entry-content"my friend, teammate, and fellow podcaster, @a class="tweet-url username" href="http://twitter.com/stplatt"stplatt/a/span/spanspan style="font-weight: bold;" (a href="http://thedevotedrunner.blogspot.com/"The Devoted Runner Podcast/a)/spanbr /span class="status-body"span class="entry-content"br /br /br /"Today we are having a membership drive for the @a class="tweet-url username" href="http://twitter.com/kelownagurl"kelownagurl/a team for the Buckeye Challenge."br /br //span/spanspan class="status-body"span class="entry-content""Sign up today and get an autographed picture of @a class="tweet-url username" href="http://twitter.com/kelownagurl"kelownagurl/a on her bike./span/span"br /br /span class="status-body"span class="entry-content"Pledge 50 miles for the month, and you will also receive a copy of @a class="tweet-url username" href="http://twitter.com/kelownagurl"kelownagurl/a's smash hit "What Do You Do With a Drunken Sailor"/span/spanbr /br /span class="status-body"span class="entry-content""Pledge 75 Miles for the month, and receive a personalized audio recording utilizing @a class="tweet-url username" href="http://twitter.com/kelownagurl"kelownagurl/a's stellar french accent."br /br //span/spanspan class="status-body"span class="entry-content""But wait, there's more. Pledge 100 miles and receive all this, PLUS @a class="tweet-url username" href="http://twitter.com/kelownagurl"kelownagurl/a's new hit recording "Long Trail Run Tonight"/span/spanbr /br /Too funny.... :)div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-5279999297635216811?l=kelownagurl.blogspot.com' alt='' //div
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February 1, 2010
span style="font-weight: bold;"Day One with Coach Jeff PRS/span (OK, so I hired a coach, don't think I mentioned that.... ;)br /br /span style="font-weight: bold;"Swimming Master's Style/spanbr /br /Yeah, I know, I haven't done a lot of this. I used to print off workouts from SwimPlan.com and take them to do but got out of the habit. The nice thing is - it makes the time go faster when you have sets to work on.br /br /So up until now, my longest swim has been 2000m. I could have swum longer, I just didn't. I think that 2000m swim last year was the day I ended up with a bad calf cramp and had to stop early when I was going for 2500m.br /br /Anyway, fast forward to today. I had a 2300m workout ahead of me so I raced out of school to try to get into the pool before 3pm. The kids swim club starts at 4pm and it's nice to have some space for as long as I can.br /br /span style="font-weight: bold;"Here's what I had to do today/spanbr /br /400 warm upbr /4x100 swim w/:60 restbr /8x50 w/:45 rest (kick/swim by 25)br /300 pull w/:60 restbr /3x100 swim w/:45 restbr /200 pull w/:60 restbr /2x100 swim w/:30 restbr /100 cool down br /br /To be honest, I wasn't quite sure what some of it meant so I had to email him and confirm. I haven't used a pull buoy much and found my right shoulder was a bit sore about 2/3 of the way through, but I kept on going.br /br /One of the things I'm not good at, is taking the rest breaks. I don't like rest breaks. I'd rather just keep on swimming. Even when I do hard intervals on my own, I usually just swim slow for a length or two instead of hang out at the end. This is even more important when I'm sharing the lane with a few people. I like to find a nice rhythm and distance from them and just keep on moving. If I have to wait :30 to rest, sometimes they catch up with me and we can't take off at the same time. Throws me off. I'm anal. I know.br /br /So today - I did some of the rest breaks, especially at the beginning, and then I just started skipping them except when I did the pull buoy and my shoulder was sore. Figured I should probably rest it. Not only that, Erik was coming to pick me up at 4:15 and knew he'd already have to wait a bit.br /br /So I'm wondering what's up with all the rest breaks anyway. Do you think it means I don't swim hard enough and that's why I'm not needing them? Just to be sure, I made sure I swam the sets in the last half, harder than I did in the first half.br /br /I don't know. I guess I'll ask the coach. :)br /br /**************br /br /span style="font-weight: bold;"Last week's training update/spanbr /br /I didn't blog much since last Tuesday so thought I'd give a brief update. Not that I think any of you give a rat's ass what I did, but I do find myself going back over my blog to check things out and I'm always annoyed when don't have a recap. ;)br /br /span style="font-weight: bold;"Tues:/span After my 5.8km run, I ended up having to play volleyball for 90 mins.br /br /span style="font-weight: bold;"Wed:/span PT and Core and Yogabr /br /span style="font-weight: bold;"First the PT Stuff/spanbr /3X5 one legged squats on the stairsbr /3 sets of wall squats with band around kneesbr /side steps with bandbr /3 sets of toe raisesbr /br /span style="font-weight: bold;" Then strength and core with 3 sets of: /spanbr /10 pushupsbr /20 crunchesbr /30 sec back bridgebr /45 sec plankbr /20 bike crunchesbr /br /span style="font-weight: bold;"Then Yoga for Runners with additional stretches:/spanbr /3 sets of 30 sec calf stretchesbr /hip flexors / piriformis / ITB stretchbr /br /br /span style="font-weight: bold;"Thurs: /spantrainer ride as mentioned in prev post - 45 min, zone 2br /br /span style="font-weight: bold;"Fri: /spanOffbr /br /span style="font-weight: bold;"Sat:/span 30 min rowing, 30 min elliptical, and 30 min of the stuff above.br /br /span style="font-weight: bold;"Sun: /span 30 min swim 1000m and 30 min pool running in deep water with buoyancy beltbr /br /br /span style="font-weight: bold;"What's coming up?/spanbr /br /span style="font-weight: bold;"Mon/span: Swim 2300m (today)br /br /span style="font-weight: bold;"Tues/span: Pool run :30, bike 1:00 (tight to fit in with volleyball at 6:30 but I can do it)br /br /span style="font-weight: bold;"Wed/span: Swim 2200mbr /br /span style="font-weight: bold;"Thurs: /span Strength :45br /br /span style="font-weight: bold;"Fri: /span Offbr /br /span style="font-weight: bold;"Sat: /spanBike 1:30, Pool run 1:00br /br /span style="font-weight: bold;"Sun:/span Swim 2300mdiv class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-691405791146548333?l=kelownagurl.blogspot.com' alt='' //div
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