Train harder that you trained yesterday!

my training blog my training calendar my training reports

inspire me (1)

Wednesday - September 28

Bike

1h 15m 51s
37.36 kms
29.55 KM/hr

Plan was calling for 5 * 10 @ 40k pace with 3 min rest. I tried to do those but the legs were toasted. At some point I was barely riding fast and my HR was over 170. Not too sure what was wrong with me, or with my HR strap.

A bike ride today, longer than yesterday, I will have to find a way to fit 1h30 after work. Might be tougher!

Calories out: 3415 From lifestyle:2434, From activities:981
Health data: Hours slept: 8

inspire me (2)

Tuesday - September 27

Swim

1h 20m
3800.00 meters
-----

Swim with the club. I had to cut 400 meters since I jumped a bit later than the rest of the crew in the pool. I swan only 3800 instead of the 4200 that was the set.

WU :
400 swim + 100 pull
300 swim + 100 pull
200 swim + 100 pull

MS
three times
3 * 100 pace HIM
100 EZ
4 * 100 pace Oly
200 EZ

Bike

33m 13s
14.27 kms
25.78 KM/hr

Plan was calling for ~50 min but I had to cut it short a bit finally =/

Hip feels good still this morning, which is awesome. I knew it in the back of my mind since two weeks now, but I will have to DNS the half marathon this week end. It would be a really bad idea to go there and run it, especially since it is a C race that I put there just to have a long training run. I do not like to make that decision, but I think it is the wiser one still.

And now off to the pool, gotta swim a little bit ;)

Calories out: 3542 From lifestyle:2418, From activities:1123
Health data: Hours slept: 8

inspire me (5)

Monday - September 26

Run

29m 30s
5.19 kms
05m 41s /KM

Run is done, it was not perfect but pretty good. I felt some really minor pain during the last 5 minutes. Nothing to worry about though. It was really minor and not always there, but more like something that come and go

3m EZ
3 * 1/30s
3 * 2/30s
2 * 5/45s
3m walk

I will test the hip during lunch, lets hope that it is back in it usual shape so I can run :)

Calories out: 2832 From lifestyle:2480, From activities:352
Health data: Hours slept: 8

inspire me (0)

Sunday - September 25

Bike

1h 51m 45s
42.62 kms
22.88 KM/hr

A nice easy ride with Francine, it's been a while since we rode together and it was really cool to do so :)

Coach said easy Z1 recuperation ride, and that's what I did!

A little ride at some point today, nothing long just enough to move the legs a bit. Easy and slow ;)

Calories out: 3630 From lifestyle:2421, From activities:1209
Health data: Hours slept: 8

inspire me (0)

Saturday - September 24

Bike

3h 26m 51s
105.90 kms
30.72 KM/hr

Back from the century, it was a tough one. I am pretty happy with the effort that I gave today. Not perfect but honest if I take into account that I had a HIM 6 days before. I wish I could have had more energy to keep pushing the same pace on the way back, but I was slowly running out of everything and I also lost my pack which didn't help either.

347/1431 participant, not too bad. Steve and my coach both showed me what a real cyclist is, 2:59:xx for both of them. No way I could have even stayed in their back wheel at that speed with all those hills!

I thought that I hit 200 avg power, close but not there yet ...
Avg Power: 196 W
Max Power: 840 W

Heading out : 150HR, 209 Watts
Heading back : 145HR, 185 Watts

I wish I could have hold those watts on the way back

One thing is sure, it was hilly ;) Climbing 1607 meters, or 5300 feet

Heading to the race site, weather should be nice so it will be fun to race today. Lets see if the legs are back to there usual shape after only 6 days. I doubt it but who knows ;)

Calories out: 4608 From lifestyle:2364, From activities:2243
Health data: Hours slept: 8