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inspire me (6)

Friday - July 29

Yesterday was easy swim only, today is off and tomorrow some activation for Sunday's race. Three easy day in a row, lets hope that this will be enough for the HIM :)

Calories out: 2510 From lifestyle:2510, From activities:0
Health data: Hours slept: 8

inspire me (3)

Thursday - July 28

Swim

29m 08s
1312.00 meters
02m 13s /100 meters

Swim with Steve at the lake, no wetsuit to get used to it for Sunday.
I decided to try the triathlon Canada suit that I will use for the World's ... it was special to swim with it. I am not that patriotic, but I felt proud whatsoever ;)

Water was ok, a bit cold here and there but mostly ok.

Heading to the lake for a swim with Steve. I sure hope that my shoulder will feel better than Tuesday morning.

Calories out: 2751 From lifestyle:2497, From activities:254
Health data: Hours slept: 8

inspire me (6)

Wednesday - July 27

Bike

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

Bike portion of my long brick day

Run

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

inspire me (2)

Tuesday - July 26

Swim

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

CD
Ran out of time

Sport

Foam roller
15m

Calves, quads, hamstrings, itband

Calories out: 3130 From lifestyle:2473, From activities:657
Health data: Hours slept: 8

inspire me (2)

Monday - July 25

Bike

1h 13m 20s
27.80 kms
22.75 KM/hr

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

Run

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.

Sport

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

inspire me (1)

Sunday - July 24

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

Swim

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