I miss Hawaii

Thurs:
-10km slow run in the morning
-1.5 hour Ride OUTSIDE in the sun :)
-2km swim at night


-Friday (Rest Day):
-Stretched for 20 mins
-Watched Flawless (movie about diamonds, starring demi moore and michael caine). I liked it, it was a good way to kill the morning
-Dim Sum Lunch with Tiff, Charita and Kat. Jon and a co-worker randomly walked into the same restaurant and joined us.
-Hair cut
-MEC - I bought White bar tape among other things. I'm pimping my ride!
-Janice Beaton for Cheese, Wine Market for.....Wine.
The highlight of today was the sun. It was perfect t-shirt weather with the sun out and a slight breeze.

I love days off.

GREAT DAY today. I spent the first three hours of the day editing wedding photos and got through about 1/4 of them.

At noon I went to Bohdi Tree for Yoga. A donation of $5 will get you into the Wednesday Noon class.

Lunch was sushi taken out from Globefish.

I stretched and rolled my IT band for an hour before going for a run with Meghann, one of my new running buddies.
I wanted to do a long slow run so i kept my Heart Rate below 150bpm.

The numbers:
15.15km
5:31 min/km average
147 bpm average HR
1059 Calories according to Mr. Garmin

Spin at the university for 1:30:00
147 bpm average HR (MATCHED THE RUN!)
720 calories burned according to Mr. Garmin

5 days on 9 days off

I got back last night from Firebag and I'm looking forward to the next 9 days off :)

This past week consisted of 4 safety training sessions including permit training, fall arrest, Confined space entry and confined space monitor.
In Layman's terms:

Permit Training: Permits are the forms of communication with the operator so they know the WORK that you're doing in the Operating Facility.

Fall Arrest: Strap on a harness and anchor yourself to something solid so that you don't SPLAT on the floor. Actually the forces generated from a fall are quite scary. To properly decelerate and catch yourself might take 19 ft of 'rope'. hopefully you aren't 18 feet above the ground.

Confined Space Entry: Accessing a structure which isn't designed for long term human occupancy. (IE a vessel which normal holds gas). Or the structure doesn't allow for easy access or exit. It's important to have a Safety Monitor in case you pass out from the dangerous gas.

Work outs were non existent at Firebag besides stretching, and using my travel roller.

Last week workouts included a few speed sessions:
8x200m @ 4:00 Pace
5x1000m @ 4:15 pace

My Vo2 max results showed that my 'zone 5' is alright, but I'm a little weak in my aerobic zone.
My bike seat was adjusted from 8 degrees to 3 degrees and moved back. New Aero bars were put on and put me in a less aggressive position.

Coming up this week:
Working on wedding photos
Long Ride Outside since the weather's nice
Long Run Outside since the weather's nice
Yoga
Dim Sum
Look at Power Meters/Gramin 705

A New Life

I completed my first 7 day shift at Firebag (Fort McMurray) which was followed by 5 more days of training in Fort McMurray. We learned to use the RBI (Risk Based Inspection) program created by Capstone. Essentially it's a way to determine the criticality of each piece of equipment in your operating plane, and how to form inspection plans based on the results.

I tend to have a list of things that I want to accomplish on my days back. The major items for these 7 days include:

-VO2 Max and Lactate Threshold testing at TCR sports
-Bike Fit at TCR Sports
-Returning my library books (exciting life i know!)
-1500m time trail in my new wetsuit.
-Taking photos of doctors for a friend's clinic

Everything else is scheduled if I have time or when I feel like doing it :) I like this lifestyle very much.

The only downside is that I have way too much time by myself. I know a few other triathletes who work shift schedules, but we aren't getting together until the weather warms up and the snow disappears.
speaking of which...I CANNOT wait for spring and summer.

"Calgary Tris for 70.3 Thousand Dollars" has already raised $1079.55 and the race is still 1/2 a year away!