XC run workout

Man it was cold this morning! Still I rode to the Kinsman ball field where I have my favorite xc running routs. There I did my usual 2k warm-up, 30 minutes of drills, and then 5x600meter intervals. My cool down was the ride home. Some great quality despite being underdressed.

2200 meter swim

Yes the water is still warm enough but it is getting colder by the day. This was just a nice relaxing swim under blue skies and a warm afternoon sun.

20k Run

Great long run on today which included a warm-up and cool down, some tempo running and 4 – 4 minute k’s on the way back.

1500 meter swim

The bay is still at a very comfortable temperature so I went to work on some swimming muscle memory until we hit the pool. It was a beautiful sunny morning and a very enjoyable swim. DB

12k roller ski

My first real time out roller skiing. A night light would have been a good idea as darkness really closes in on you fast now. Roller skiing is a neat sport except for the problem of good pole contact on pavement. The poles often slip and they also easily get stuck in pavement cracks. I am working on a solution. DB

Roller Skiing!

Thats right I have joined the ranks of roller skiiers! Last night was my first crack at it. I fell in the first twenty meters and was fine from then on. On the first time out I of course forgot my helmet and gloves. Rookie mistake! I only managed 3.5k on my first go.

Interval run

I am still recovering from Muskoka but thought that after a week of constant eating that it was time to get back to basics. I rode my MTB bike 10k to our local ball park where I do my weekly run drills and interval training on grass with my cross country spikes. This is my favorite workout and I think my most important one. I did a 2 x 1000 meters at tempo, followed by run drills A’s and B’s, doing 3 sets of each. Then 3×1000 meters with my fastest split being 4:00 flat. Not a bad time during a recover week.

New training log for David

I have started a new weekly on the Trysport blog as I am now logging my general traiing activity. This will allow anyone who wants to trump my performances next year to know how hard (or how slack) they will need to train. As I plan to take the entire winter off everyone should have a great off season. I say that we all agree to slow down. 

Saturday club ride

50k club ride. Tempo pace. Recovery week.  Great weather but the cold mornings are here!

Muskoka 70.3 RR

Muskoks 70.3, September 13, 2009

What a great weekend in Huntsville. Marianne and I races with many friends from the Muskoka area and southern Ontario. We spent a lot of time around the finish area welcoming and congratulating countless finisher’s all of whom had great races. Congrats to all!

For myself I did have a great race while trying to guage my efforts to go under 5 hours however some slight miscalculations in pacing put me at 5:02 at the end of the day. I was glad to see 50 year old’s passing me at the 65k mark on the bike because it seems obvious that I can only get faster. I had a great run going blowing through the half way marker at 45:22 not knowing that there was still over 10k to go. Needless to say I did not negative split and did not break the 5hr barrier. Thanks goodness that there is always next year. I did like the course though despite the never ending hills; what a challenge!