• 1h 18m 48s
  • 37.22 kms
  • 28.34 KM/hr

Bike portion of my long brick day

  • 40m 02s
  • 8.79 kms
  • 04m 33s /KM

Long brick day, run portion.

Plan was to run @ 4:50 with two 5 min @ 4:30

My legs felt quicker I guess :p

Yesterday night I was supposed to go out for an easy ride, mainly Z1-2, but my legs were feeling really trashed not too sure why so I decided to take it easy and stay home instead to make sure that they would get back in shape for the HIM this Sunday. 

I did some foam roller instead to try to give them a chance!

  • Calories out: 4087 From lifestyle:2441, From activities:1647
  • Health data: Hours slept: 9
  • 1h 15m
  • 3100.00 meters
  • -----

Shoulder was acting up today ...

w-up 1000
4 x 250
1-Swim, 2-(100sw-50back), 3-(100kick-50swim-50k-50s), 4-pull(25god-75sw)

set 2100
100 Z2 100 pace
100 Z2 300 pace
100 Z2 500 pace
300 ez
100 Z2 100 pace
100 Z2 300 pace

Ran out of time

  • Foam roller
  • 15m

Calves, quads, hamstrings, itband

  • Calories out: 3130 From lifestyle:2473, From activities:657
  • Health data: Hours slept: 8
  • 1h 13m 20s
  • 27.80 kms
  • 22.75 KM/hr

Easy ride to enjoy life and move the legs a bit :)

  • 42m 28s
  • 8.68 kms
  • 04m 53s /KM

My plan was to do yesterday's run during lunch but the legs didn't have the same plan as me I guess. So I changed the plan in the middle of the set and ran a steady run instead.

  • Shoulder exercise
  • 10m

2 * 15 rep of each #1, 4 and 8

My right heel hurts this morning, like if I have a bruise under it. My guess is that I did hurt it when jumping from the bike heading into T2 yesterday. It happened to me before and I remember that pain. Nothing major, but I sure hope that it won't stop me from running during lunch. 

One week from my half Ironman, this will be an easy week!

I had friends over for diner on Saturday and Sunday, that means over eating a bit, over drinking wine a lot and having some dessert both night. This is not good for my racing weight, but still I was happy to see them during the week end. Now I just have to check my diet for the next couple of days to get back on track before over compensating on carbs for my HIM.

  • Calories out: 3909 From lifestyle:2466, From activities:1442
  • Health data: Hours slept: 6.5
Bike #1
  • 21m 14s
  • 10.23 kms
  • 28.91 KM/hr
Run #1
  • 06m 04s
  • 1.33 kms
  • 04m 34s /KM

Warm up before the race with some fast stride

  • 18m 15s
  • 750.00 meters
  • 02m 26s /100 meters

Such a bad swim, if I could find a way to get better at this it would make my life so much more enjoyable on race day ...

Bike #2
  • 33m 14s
  • 20.00 kms
  • 36.11 KM/hr

Really nice bike split, I am happy with that :)

Run #2
  • 19m 59s
  • 5.00 kms
  • 04m /KM

What a great run, first time with a sub 20 5km :) I am really happy about that one for sure!!

Race day, time to have some fun

I do not have any particular time in mind for today's race. It won't be wetsuit legal which is a big disadvantage for me :p My best sprint is 1:13:54. I f I can have a good swim today then I should be able to beat that time. But no wetsuit and a long bike ride two days prior to the race sure won't help me.

The plan with the coach was to use today's race as a brick, intervals day and transition practice. So from that point I should be good  

I am heading to the site already, I have to help finish the preparation for today's race.

I have an hour run on plan for after the race, this will be tough I guess :p I decided to run tomorrow instead, legs are tired it is hot and I do not feel like running at ALL after my race :p

  • Calories out: 3909 From lifestyle:2450, From activities:1459
  • Health data: Hours slept: 8
  • 20m 40s
  • 867.00 meters
  • 02m 23s /100 meters

Swim with the crew, no wetsuit to get the feel for tomorrow

  • 18m 05s
  • 3.51 kms
  • 05m 09s /KM

A little run after the swim to move the legs a bit

  • Calories out: 2894 From lifestyle:2470, From activities:424
  • Health data: Hours slept: 9
  • 3h 50m 29s
  • 111.85 kms
  • 29.12 KM/hr

Long ride all by myself, it was such an awesome day to ride. Almost no wind and a ton of sun ;)

Now I have get out and clean the pool, since I promised my wife hehe

I decided to take the day off today, I figured that since I worked my butt off last Saturday I could afford it. So I will head out for a long ride in a bit

  • Calories out: 5382 From lifestyle:2363, From activities:3018
  • Health data: Hours slept: 8
  • 44m 54s
  • 2363.00 meters
  • 01m 54s /100 meters

Swim at the lake with Steve. Damn I just love open water swim ;)

  • Calories out: 2975 From lifestyle:2485, From activities:490
  • Health data: Hours slept: 8

rlejeune's Training Log

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