Run
  • 1h 00m 30s
  • 11.80 kms
  • 05m 08s /KM

First run over an hour in a while; felt good at first but definitely struggled as the run went on.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run #1
  • 42m 52s
  • 9.10 kms
  • 04m 43s /KM

Just running

Run #2
  • 21m 40s
  • 5.00 kms
  • 04m 20s /KM

Felt really good; goal was just to run fast at tempoish pace; suffered a little on a couple of hills but felt smooth and in control the rest of the time.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3
Bike
  • 1h 09m 30s
  • 27.73 kms
  • 23.94 KM/hr

Bike commute; felt really hard today

Swim
  • 1h 15m
  • 2700.00 meters
  • -----

400ch
500 as
6x50d, 200 l/s/t
8x50 on 1:15
4x100 on 2:30
2x200 on 5:00
1x400 on 10:00
200 cd
Goal was to swim the ladder on even pace times (started out around :46/50m); held pace until the second 200 and then fell apart (3:14 for second 200) and 6:40 for 400)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
Bike
  • 49m 37s
  • 21.21 kms
  • 25.65 KM/hr

Bike commute

Run
  • 35m 55s
  • 7.40 kms
  • 04m 51s /KM

2k wu
10x30" stride 1' e
2k cd

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 33m 45s
  • 6.80 kms
  • 04m 58s /KM

Just running

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Bike
  • 35m 08s
  • 20.64 kms
  • -----

Trainer
10' wu
5x1' threshold+ 1' spin
10' threshold
5' cd

Run
  • 41m 06s
  • 8.30 kms
  • 04m 57s /KM

Just running; aiming for negative split
Out - 20:38
Back - 20:28

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 35m 21s
  • 7.40 kms
  • 04m 47s /KM

Felt good despite the ice and snow. Slight positive split.

Bike
  • 35m 06s
  • 20.07 kms
  • -----

Trainer
10' wu
10x30" threshold+/30" spin
10' threshold
5' cd

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

gsmacleod's Training Log


 November 2008 
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Time
Distance