Dwayne
Easy ride with Lynn & Sara.
Several stops. Showed Lynn and Sara parts of the city they haven't been to. Saw Marching band practice for the Stampede, Stanley Park, Sandy Beach Park and s... read more
- Miles:
- 10668 total / 602 in 2013
- Goal:
Three goals for the 2012: • Race (& beat) son @ Wasa Lake Sprint • Sub 12 hr Ironman @ Coeur d'Alene • Try to beat 2:20:00 at Worlds
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Dwayne logged 10668 miles.
Last workout 6 days ago. Help get them back on track!
Entries
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VELO
blah Sunday City Tour 38.23 km 03:00 7.9mph pace
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VELO
alright Sunday - Up Horse Crk Rd 86.11 km 03:24 15.7mph pace
Original plan was to do the 70.3 loop twice, but I forgot my shoes so was late starting. Switch to plan B where I rode from 12 Mile Coulee Rd to the 70.3 loop. Decided to ride it in reverse in t... read more
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VELO
Bragg Creek Out & Back 76.02 km 04:00 11.8mph pace
Ride with Lynn to Bragg Creek for coffee. Then rode back. She is doing well. Got tired on the last third of the return trip. Needs to get more road miles in (we both do)
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VELO
alright Cycle Commute: Home - Quarry ... 41.81 km 02:00 13.0mph pace
Rode out in the morning. And back in two stages. To Shell Center at 1 pm and to home at 5:30
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FIT
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RUN
alright UofC Bow River Pathway 15 km ... 15.38 km 01:57 12:13 pace
Beautiful day. ~3 degrees and sunny. Think I found my new 15 km loop.
Easy warm up to Canmore Park.
From there were began 10:1's to the UofC, Foothills Hospital, Tri-It, Edworthy Park, Foo... read more -
RUN
alright Monday UCTC Brick - Run 2.4 km 00:20 13:24 pace
Warm Up
4 x
- 13 min Spin (90, 100, 110 & 115 rpm)
- 2 min Standing Spin
Cool down
Track run
4 x 600 m -
FIT
alright UCTC Monday Brick - Spin Portion 38.21 km 01:04 02:42 pace
Using the ranges from the VO2 Max test
Warm Up
4 x
- 13 min Spin (90, 100, 110 & 115 rpm)
- 2 min Standing Spin
Cool down
Track run
4 x 600 m -
RUN
good Cancun LSD Run #3 11.51 km 01:33 12:58 pace
Long slow easy run in the sun and heat. Stop at bank and for water.
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RUN
alright Cancun LSD Run #2 10.06 km 01:09 11:07 pace
Easy run with Brett. Got rained on mid way back. Cooled us off and ran better.
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RUN
Cancun Run #1 5.87 km 00:43 11:46 pace
Not a great run.
On sidewalks that were uneven and narrow. Plus felt a little rough from the night before.
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swim
tired UCTC Thursday Swim 2900 m 01:20 44:23 pace
800 m Warm Up - 25 m 2 s Glide, 75 m 1 s Glide
4 x
- 400 m Pull with Paddles (avg ~ 6:00)
- 60-90 s Recovery
- 100 m Fast Swim (1:25 first one then ~1:30 for the rest)
100 m Cool Down -
RUN
alright UCTC Wednesday Brick - Run 3 km 00:20 10:43 pace
Warm Up
10 min Spin at 100 rpm
1 km Run
10 min Spin at 110 rpm
1 km Run
10 min Spin at 115 rpm
1 km Run -
FIT
alright UCTC Wednesday Brick - Spin 25 km 01:00 03:51 pace
Warm Up
10 min Spin at 100 rpm
1 km Run
10 min Spin at 110 rpm
1 km Run
10 min Spin at 115 rpm
1 km Run -
swim
great UCTC Tuesday Swim - Endurance 4100 m 01:25 33:21 pace
800 m Warm Up - 25 m Side Kick, 75 m 1 s Glide
8 x 400 m on 7 min
- Odds are Pull with Paddles
- Evens are Swim
100 m Cool Down -
FIT
alright UCTC Monday Spin 25 km 01:00 03:51 pace
Warm Up
10 min @ 90 rpm
10 min @ 100 rpm
10 min @ 110 rpm
10 min @ 115 rpm
2 min Recovery
4 x increasing gear/resistance
- 2 min Spin @ 90 rpm
- 2 min Standing
Cool Down -
FIT
alright UCTC Sunday Super Spin 51.89 km 02:21 04:21 pace
10 min Warm Up
250 Jumps
30 s Squat Jumps
30 min Spin @ ~ 90 rpm
250 Jumps
30 s Squat Jumps
30 min Spin @ ~ 90 rpm
250 Jumps
30 s Squat Jumps
30 min Spin @ ~ 90 rpm
250 Jumps
30 s Squat Jumps
30 mi... read more -
RUN
alright UoC, Bow River, SAIT Loop 16.36 km 02:11 12:53 pace
Very slow and easy run with Nikki.
Started with easy jog to Canmore Park then basically did 10:1's until we reached the north end of Confed Golf course on 14th St.
The light skif of snow m... read more
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swim
UCTC Thursday Swim 2700 m
100 m Warm Up
8 x 300 m on 5:30 alternating swim and pull with paddles
200 Warm Down -
swim
