A Proper Spanking

It's Saturday, which means the routine of getting an early start and heading to the gym with the kiddies was once again...a successful mission. Had forgot that the day before a 2 hr routine of threshold spinning and core work was done...realized and was reminded during cardio sessions that included the usual Crossramp and jogging on the treadmill. Decided 45 min of cardio was enough...call it a recovery day and an arm workout followed.

Winds are wicked and threats of snow may result in some indoor spinning tomorrow. Fil transferred two coach troy vids onto this laptop...Hillicious and Muscle breakdown. I think Hillicious sounds like a pretty good cocktail...trying to recruit a couple others for the "ride"...looks like I'm doing this one solo...may just take the mt. bike out for a spin instead...road ride errr.

Beaten up by a plank!!

Back on track! Managed a spin class at the gym and then quickly followed with a CX class a.k.a planks, squats, lunges and crunches till all you can do is laugh and collapse into your own puddle of sweat!! Reflection...yeah yeah yeah...spin classes are not like the trainer...but man!!!! hit 99%!!!!! that can't be all bad Saturday morning, regular punch in with the wife and weather dependant.......well we'll just see. SSSSssssTATS: 1 hr 51 min 1224 cal/40% from fat max 186 or 99% (during spin) avg 139 or 74% Mod 25 min; Hard 42 min; Light 41 min Good news..just registered for the 24 hour summer solstice.....in team.....this should be a little different than battling the psyche solo...just need the rest of the boys to commit. A team of 6-8 is goal with 9 invited and 7 firmly committed (without paying...yet) Also...just checked ebay and Mavick Ksyiums Equip have cleared customs...should arrive early next week! Speaking of weeks....two more weeks until Jamaica baby!!!! So pale an so don't care ;)

DOMS in EFFECT!!!

Committed to some work related duties in the Ottawa area that started Sunday. Legs were feeling a taaaaaaad tight since Saturday's workout. Definitely pushed it, however at 2 months in.....time to start hitting this level. Have been eyeing the hotel gym since arriving and decided to enable a 2-day recovery period before getting back on track. Picked up some swim goggles yesterday which confirms the fact that subconsciously....I want to start swimming? I have confirmed....it's hard to get a decent workout in a hotel...at least the kinds of hotels I've been staying in..equipment is sub par, environment less than motivating and rarely is there someone beside you to push or "compete" against. Punched in for a 30 minute run and had to make my exit after that to the pool...room was waaaay too stuffy. Quick soap down, goggles donned and some laps of the pool. All in all.....feeling pretty good. Finished with a "Warm" vs Hot tub and about to get my act in gear to finish up this gig here. Oh yeah....will ensure I space these overnighters a little further than weekly in future...soooo over rated...novelty of travel and hotels wanes quickly.

Alzheimers....NO WAY..I DO CARDIO ;)

My weekend was....well didn't really feel like a wknd...hang on a second..it's Sunday so technically a wknd?!?!? Yesterday, plan was to drop Lauren off at a Birthday party and meet wife at gym for our Saturday workout....got to gym and took me a few minutes to register......damn winter....forgot my shoes!!!! So...off I went to meet up with a coworker half way to T.O to pick up some gear for what was needed for today. Kept the locus of focus once I returned back and punched in to the gym. Everytime i get on this crosstrainer slash stairmaster, I tell myself....RIGHT...I need to remember the name of this bloody thing!! I keep forgetting..is this early onset Alzheimers..not according to CBC segment the other day. Studies show, 30-40 minutes of moderate aeorbic exercise 3-5 times per week reduces the onset of Alzheimers by some...damn it...what was that percentage?!?! Anyways...alls good Punched in for a solid 30 treadmill run and 30 CROSSRAMP!!!! THATS IT!!!! and then made my way over to the squat rack. So, I arrived and the gym was dead....then by the time I finished cardio...all those punks that were out "clubbin'" last night decided to ward off their evil toxins and it always seems to populate the squat rack. The squat rack is kind of like the gym watercooler... a whole lot a posturing and not a lotta action. Decided to test the shoulder with some dumbell bench. Picked up some 45's and felt.......easy. Cranked off like 20 super slow eccentric reps and then swapped them out for some fiddies. This was more like it...this was also reflection time...the good ole days...remembering grabbing 75's and 80's for the same exercise. Should get back to this kinda weight in a few months. Take'r slow. Finished a couple sets and then gazed over at squat rack...yup...boys still reminicing about the previous night....found a prone hamstring curl machine...BONUS..NEW..this was lacking and glad to see it in the roster. Eased into it and caught a glimps of the Jersey shore leaving the rack...time to make my move Started easy with a plate a side..finding the 5 pound weights under heels help a lot...yeah yeah yeah FMS..tight soleus...blah blah blah. Added 20...another set and then another 20. Feeling good. Decided to do a 4th set strip style back to the original plate to fatigue...feeling every step today! Just checked into the hotel and will definitely take'r easy today...hot tub is a beckoning. Will get a hotel workout in tomorrow eve as this will need to counter the amount of sedentary yapping that I will be participating for most of the day tomorrow....come on Mr. Sun let's get this party started!!!! Quick mental snapshot...will participate in 8 hr solo's again this year....POPS..You in for support crew ;) Will stick to group 24...won't better my 3rd place in the OVER 40 category so....revell in this for a bit. Hmmm is that a budweiser I brought from home...why yes.....YES it is...come here big boy!

Ctrl, Alt, Del....DONE

After last evenings FIASCO.....it was time to get the body back in check! My return trip from Orillia region should have been just over 3 hrs with a GPS estimated arrival of 7:30. GREAT! I thought....just in time to help out putting the kiddies to bed and getting some story time in.....alas.....traffic detour as a result of some swine involved in a high speed chase with I'm guessing OPP who decided to crash his vehicle into a divider at 1 pm!!! End result....me getting home at MIDNIGHT...actually 12:04 to be exact!!! Luckily, I had the internet and my Kobo with me to entertain me along the way. Managed to get tied in with a Fil and Shaun this morning who were going to Ninja my garage with or without me. The spin session was juuuuuuust what the doctor ordered. just shy of an hour of a Spinerval vid called...muscle breakdown!! Highlight were 4 sec on/4 sec off intervals for 5 and 3 minutes....beauty is all I can say!! Am getting so much closer to committing to this years events.....8 hrs are beckoning me..again...24 will be a group format....I don't know....8 hours is just the perfect amount of time to ride...and ride HARD is the plan this year! Good local day for work...making things happen steve ;) Lots of excitement! Getting ready for hockey tonight. Big travel day today, gym Sunday and Work related demands will see me punching in to a hotel for workouts Sun-Tues in Ottawa.....hmmmmm perhaps I should bring a bike.......if it was just a little nicer..... SSSSsssssTATS! 52 min...drop in the bucket but... 575 CAL/40% fat max 178 or 95% avg 147 or 79%...interesting that it is really getting hard to max out heart rate.....sniff sniff is that fitness I smell?? Hard-20:40 min; Light 10:44; Moderate 16:15 min Hockey should shed the light on energy reserves.... Oh yes...it is official....more than my 2 coffee quota per day..makes me.........mental. Back to the 2 day quota

Hotel Workout...DONE

Work demands result in an overnight in Orillia. Quickly checked in and then punched in to the fitness room. Man.....environment is so crucial for motivation for me. Managed an hour of cardio and a quick blast of seated rows, pulldowns, shoulder press and partial bench. Pulled the pin mid way through bench for multiple reasons. Rub a dub Hot tub, shower, dinner and some ebay status check....wheelsets and brake pads en route...time to call it an eve..nighty night. Spin session tomorrow night

Family Weekend, Watch not happy with me :(

I purchased a Polar CS300 from Ebay a while back and was pretty pumped at the deal. Unfortunately, this little bugger won't acknowledge "cycling" mode, hence will not pick up the sensors for speed and cadence. Will have to send this back to Polar to have this properly addressed....however has been a great motivational tool for the gym. Speaking of....the gym...Last time punched in seemed like a heck of a long time ago...why? A jam packed weekend of family activities bringing the kiddies to Ottawa for Disney on Ice, Winterlude (sans skating on canal due to poor/warm weather), Museum of Civilization, IMAX movie and beaucoup swimming every chance they got! This results in no huffing and puffing for Dad as locus of focus was placed on little people's fun. There was some discussion about punching in for a workout at the hotel, however, a visit to the "Beer King" in hull transpired into a rather large purchase of beer and some consumption Saturday night with our fellow travel companions. I guess you could call the 2 km run to/from car a bit of a workout when I realized I had prescription sunglasses on for museum with reg glasses in vehicle. So...it is officially "family day" and there is plan to spin indoors....I can't bring myself to stay indoors as the sun is shining!! Time to finish up this second coffee, get some breakfast and swap sedentary rubber into active rubber on both bikes :) Now.....which one do I take out?? Oh yeah....my monday morning watch message placed the subtle hint that I didn't meet my week's objectives. Instead of the congratulations message and a watch face celebration trophy icon........I get a Ying/Yang icon....hmmm, ain't technonology grand! Turns out swapping out home made spiked tires to regular rubber in a cold garage with cold tubes and tires leads to...........exploding innertubes. Change in plans....spin with Fil to Sufferama...good stationary spin nonetheless