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Dwayne logged 11709 miles.

Last workout 2 months ago. Help get them back on track!

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Entries

  1. VELO
    alright Cycle Commute - To & From Work 13.22 km 00:50 9.9mph pace

    First day back at cycling to and from work

  2. RUN
    alright LSD Run - Collingwood to Chin... 14.37 km 01:45 11:45 pace

    Long slow run with Nikki.

  3. RUN
    good LSD - Edworthy to Crowchild &... 7.03 km 00:48 11:05 pace

    Easy Slow run with Nikki. It was brisk out there but warming up.

  4. swim
    good UCTC Endurance Wk1 WO 2 3300 m 01:20 39:00 pace

    Starting get my stroke back
    100 Catch Up Drill
    100 Side 2 Side Kick
    800 Swim Pyramid 50,100,150, 200, 150... with 15 s rest
    2 x
    500 Pull with Paddles
    500 Swim
    100 Fast Swim
    100 Cool ... read more

  5. RUN
    alright UCTC Endurance Spin Wk 1 WO 2 1.2 km 00:15:00 20:07 pace

    See brick workout.
    Just starting to get back running.

  6. FIT
    alright UCTC Endurance Spin Wk 1 WO 2 30 km 01:00 03:13 pace

    Brick Session
    Warm Up Spin @ 100 rpm
    12 minutes alternating 100 rpm and 120 rpms
    600 m run on indoor track
    12 minutes @ 100 rpm with 15 s surge to 130 each minute
    600 m run on indoor track
    12 minut... read more

  7. swim
    good UCTC Endurance Swim Wk1 WO 1 3200 m 01:25 42:44 pace

    600 Warm Up, Drill/S2S Kick/Swim 100's
    2 x
    2 x 200 Pull with Paddles on 3:30
    1 x 400 Swim (7:00 min)
    4 x 100 Swim on 1:50 Cruise & Glide
    200 Cool Down Swim (Fly,Bck,Brst,Free,... read more

  8. FIT
    alright UCTC Endurance Wk 1 WO1 30 km 01:00 03:13 pace

    Base spin @ 100 rpm
    2 x build pyramid to 110, 120, 110

  9. RUN
    alright Linear Dog Park Out & Back 7.88 km 01:10 14:17 pace

    LSD Run
    1" & a bit of fresh snow made it a bit of a slow go.
    Took awhile to get moving smoothly

  10. swim
    great Build Swim WO - UCTC 2800 m 01:30 51:43 pace

    Cramp Free (no fins allowed) Workout
    4 x 100 Warm Up, alt Swim/S2S
    4 x 100 Warm Up, alt Fist/Kick
    2 x
    200 Pull with Paddles with low breathing
    5 x 50 Pace Swim on 1:15
    200 Pull with Pad... read more

  11. FIT
    alright Spin Brick with UCTC 30 km 01:35 05:05 pace

    Warm Up
    12 min Spin @ 100 rpm with 2 x 1 min & 1 2 min spins @ 120
    4 min Spin @ 90
    12 min Spin rotating 100/110/120 each minute
    400 m Easy Run
    12 min Spin 45-50 s @ 100 followed by 15-10 s Surg... read more

  12. swim
    alright Build Swim - UCTC Tuesday 2300 m 01:15 52:28 pace

    Tuesday Build Swim
    100 m Warm Up (arrived late from work, was 400)
    10 min Kick no fins (50 easy/50 fast)
    12 x 50 Pull with Paddles on 1 min
    2 x 200 swim trying to keep pace
    12 x 25 with fins on 30 ... read more

  13. FIT
    good Monday UCTC spin 30 km 01:00 03:13 pace

    Monday night spin
    Warm up
    RPM pryamid
    100 rpm - ~10 min
    110 rpm - ~4 min
    120 rpm - ~3 min
    110 rpm - ~ 4 min
    100 rpm - ~10 min
    20 min @ 100 rpm with Standing Intervals (30s to ... read more

  14. swim
    blah Super Sunday Swim 2550 m 01:10 44:10 pace

    1000 m warm up with fins, 25 left side kick/25 right side kick/50 finger tip drag
    16 x 75 m with fins, 25 side kick/25 glide/25 build on 1:30
    200 m pull with paddles
    3 x 50 kick with fins
    Then i ... read more

  15. FIT
    alright Super Sunday Spin 30 km 01:00 03:13 pace

    Set up my bike in trainer at the gym and then spun for 40 minutes at ~100 rpm with brief surges to 120 through the workout. then 20 minutes at 90 rpm

  16. RUN
    good UCTC LSD Run 6.95 km 00:45 10:25 pace

    It was slow and not very pretty, but it was continuous*. First run in a few months.

    * except for a couple treacherous icy spots and Nikki's nature break.

  17. swim
    alright UCTC Thursday Swim 2000 m 01:15 60:21 pace

    First swim workout in quite awhile.
    600 m Warm Up rotating 50 m drills CU/s2s/Fist with fins
    4 x 100 with 5-10 rest Decreasing 25 m stroke count by 1
    200 Smooth Swim
    200 Kick
    200 Pull with P... read more

  18. VELO
    great To The Banana Bread Shack & Back 56.42 km 03:30 10.0mph pace

    Love the West Maui Loop even when it is wet and raining in spots

  19. FIT
    good Gentle Yoga 01:30

    My very first yoga session.

  20. swim
    good Maui Master Tuesday PM Workout 2950 yd 01:30 53:41 pace

    Pool was a little cool for most. Lots were shivering through the set.

    500 yd Warm Up
    8 x 50 Variious Lung Busters Pulls (3's, 5's, 7's and 1 9)
    300 Pull
    2 x 100 on 1:40 Held 1:3... read more