• 46m 34s
  • 2467.00 meters
  • 01m 53s /100 meters

Swim at the lake with Jacques, Martine and Francine. Water is getting colder every week but it is still good enough for a couple of weeks IMO :)

  • 54m 13s
  • 11.23 kms
  • 04m 50s /KM

Intervals on the track after work. I felt some pain in my right hip, weird. I just hope it will leave me alone and fast

Heading to the lake and a run after work since I have a lunch today.

  • Calories out: 3711 From lifestyle:2420, From activities:1292
  • Health data: Hours slept: 8
  • 42m 17s
  • 8.96 kms
  • 04m 43s /KM

Easy run during lunch with Alex at the track!

  • 1h 13m 41s
  • 37.02 kms
  • 30.15 KM/hr

Intervals after work, squeezed those between work and the activity with Leopard Trek in the evening. It was a tough one, I could still feel Monday's ride in my legs.

Plan was some easy riding in Z1-2 with 2 * 8 * 1m @ Z5 2m Z1-2. Dammit it was tough to push, even for 1 min ...

The plan was calling for 1h30, but I ran out of time so I decided to cut the cool down.

Avg Power: 177 W
Max Power: 557 W

  • Core Training
  • 10m

PP # 7 week 1

  • Calories out: 4073 From lifestyle:2411, From activities:1661
  • Health data: Hours slept: 8

Looks like an off day finally ;p

  • Calories out: 2489 From lifestyle:2489, From activities:0
  • Health data: Hours slept: 8
  • 4h 17m 52s
  • 107.49 kms
  • 25.01 KM/hr

Parc de la Mauricie with Isabelle, Steve and Mario. A tough course for sure, it will be a pain to race there in three weeks!

Climbing: 1794 meters, dammit this is almost 6000 feet!
Avg Power: 167 W
Max Power: 861 W

I ate and drank wine so much yesterday night. I gotta stop inviting people over for dinner ... or learn to be reasonable :p

Heading out for a long ride with Steve and the coach today, my guess is that they will kick my butt solid on the hills!

  • Calories out: 5128 From lifestyle:2331, From activities:2797
  • Health data: Hours slept: 8
  • 1h 35m 02s
  • 20.00 kms
  • 04m 45s /KM

Long run day, it was not that easy. Wind was at least 20km/h I would say, and I choose the worst road ever for those winds. I basically had head wind from start to finish since I was meeting my wife at the end of my 20k. I figured it would make me stronger ;)

Plan was 10min WU
20 min@ 5/km
20 min@ 4:50/km
20 min@ 4:45/km
20 min@ 4:35-40/km
5 min CD

Long run day today, not too sure yet when I will head out though. I kinda overslept this morning hehe

I did some calculation this morning for fun. Nothing scientific here just some basics math. Last year I ran @ an average pace of 5:35/km, so far this year I ran @ an average pace of 5:05/km. I knew I was faster this year, but to see that my overall running speed is 30sec/km faster for the entire year makes me happy. Especially since I was not that fast in January, which indicates that I am probably running under 5/km on average now. Eventually I will finally run fast after all :p

  • Calories out: 3771 From lifestyle:2401, From activities:1371
  • Health data: Hours slept: 9
  • 50m
  • 2500.00 meters
  • 02m /100 meters

Swim with the club, I forgot my watch so no idea of the time. Lets assume 2m/100 meters

  • 2h 21m 12s
  • 70.67 kms
  • 30.03 KM/hr

Long ride with the speed concept and the new Adamo saddle. I will need some used to it I guess :p

  • 14m 32s
  • 2.95 kms
  • 04m 56s /KM

Calves were still tired from yesterday's hill so I decided to cut it short a bit. I guessed that the main reason of those 30 minutes were to run after the bike and I figured that 15 or 30 wouldn't make much of a difference. Lets hope I was right ;)

I had a banana granola bar on the ride, not a good idea. Twice I used those and ran after I felt bad like I can't really digest them on the run.

Heading to the lake, then back home. I will ride and run later in the day

  • Calories out: 4876 From lifestyle:2352, From activities:2524
  • Health data: Hours slept: 8
  • 55m 20s
  • 10.63 kms
  • 05m 13s /KM

It is official, my coach hates me :p Dammit those hill repeat did HURT bad.

Find a hill and do 10 * 45 sec Z5 1m15 EZ

With Z2 before and after, I am hurting, believe me :p

Here are the splits on the hill

Sometimes I think I could get lazy fast :p I enjoyed my off day, but time to get back to work now. Hills repeat on the run during lunch, I know this will HURT bad :p

  • Calories out: 3200 From lifestyle:2453, From activities:747
  • Health data: Hours slept: 8

rlejeune's Training Log

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