Shane's Training Log

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Friday - May 23

Swim

55m
2050.00 meters
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15' TT
500 wu
12x25 on 40" (turns)
890 in 15'
200 cd

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

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Thursday - May 22

Bike

1h 04m 52s
32.97 kms
30.50 KM/hr

Oly Race Pace
Trying out the new aerobars on the road bike. Just need to bridge them and I'm good to go. Lots of wind on the way back to add to the work :)
16' wu
16km TT (Oly effort)
20' cd

Run

19m 43s
4.20 kms
04m 41s /KM

T-run
Quick run off the bike, getting the legs moving, remembering how things feel after a harder effort on the bike.

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Wednesday - May 21

Bike

43m 04s
26.13 kms
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Trainer - Leader
15' wu
20' z4
8' cd

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

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Tuesday - May 20

Run

53m 17s
10.70 kms
04m 59s /KM

Felt slow and tight this morning. Not a bad pace but not reflected in how I felt.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

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Monday - May 19

Busy day and some terrible weather; it cleared in time to go to the track to coach but I don't think I'm going to get anything in today.

Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8

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Sunday - May 18

Bike

1h 21m 08s
41.20 kms
30.47 KM/hr

VO2Max Intervals
20' wu
8x3' hard 2' spin
20' cd
Very windy and cold today - mostly cross wind so I was fighting it the whole way. Felt really strong and powerful for most of the ride.

Run

35m 43s
7.30 kms
04m 53s /KM

Zone 2 - it was really nice this afternoon - almost completely different day. Good run.

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

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Saturday - May 17

Bike

1h 52m 17s
50.74 kms
27.11 KM/hr

Club ride
Started out nice and easy in the wind and rain. Was pretty good early in the ride but as it went on, things got colder and wetter. By the half way point, it was just Tom and I left so we worked fairly well to get back to the city. Lots of hills and winds, great workout.

Run

15m 26s
3.40 kms
04m 32s /KM

T-Run
Tom and I set out shortly after getting off the bikes. Felt pretty good by the turnaround, before that things felt a little slow and choppy.
Out - 7:44
Back - 7:42