Both Melinda and I had our EDO's on the same day this week. We took advantage of the day off to run a few errands early in the morning. In the afternoon we had ADT come by the house and install an alarm system finally. We also donated our old (but relatively new) stove/fridge to a family in need through some City of Calgary program - a couple guys came over to pick it up and drop it off.
Later that evening we headed out to the new mall north of the city to do some Xmas shopping and had dinner in the food court. Nice mall overall with some good chains. Although, there weren't as many people as we expected to be there. Before leaving, we picked up a few cupcakes from the Buttercream kiosk there. Not like we needed them but I view it has added motivation when I start training in the new year.
Today I slept in for a total of 10.5 hrs of sleep. This past week I had another bout of insomnia which left me feeling pretty sluggish & tired. I was treated to breakfast in bed by Mel which made it even harder to get up. In the early afternoon I went with Mel to the Superstore to pick up some stuff for another family in need project she is part of at work. Again, not a big crowd at the store as I had anticipated.
The bike workout I followed today was a strength building in focus:
- 20 minute warmup - Starting at 170watts and building to 205watts in smaller chain ring in the front.
- First half of the main set was 5x 5minute standing at 60 rpms (230 - 240 watts) with 2 minutes active recovery.
- Second half of main set was 8-6-4-2 minute seated at 60 rpms (235watts) in an overgear on 2 minutes active recovery
- Rest was easy spinning at 90 cadence to cool down.
4 comments:
Awesome!! Frank Dunn is so fun. And you guys can stay at our cabin...if you want? It is about 40 minutes away from Waskesiu. It is dog and triathlete friendly. Even if you want to stay there for a few days before or after the race and tent at the Waskesiu camp ground for the race...which reminds me...I have to get registered for that race!!!
i loved the sylvan lake course - the run is fantastic as you get to run through the trees for part of it. i still have a scar on my knee from tripping over some roots, but the scar makes me smile because i remeber laughing at falling and checking to make sure no one saw me! tee hee.
which organization did you donate too? i want to donate my tv - do they take them?
stay warm! oh and getting brekkie in bed? dude, mel totally rocks!!
Nice that you got in some quality sleep. And brekkie in bed too! :) :)
Nice solid ride you had there! :) :)
totally coolio on the frank dunn - it will be nice to come in and give some local talent a little run for the money :) Hard to get the forms to fill out though and the guy is hard to get ahold of. If you need help, one of us can register you and pay your fee and we can sort it later. It fills up , might be full by now - don't wait!!!! That will be awesome to have you and Mel out there!!!
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