Bike
  • 1h 12m 34s
  • 27.34 kms
  • 22.61 KM/hr

Bike commute

Swim
  • 1h 10m
  • 3100.00 meters
  • -----

200 free
200 non-free
50 scull
2x25 br pull on 1'
2x25 br 2k1p on 45"
50 br
2x25 b one arm on 45"
2x25 b 6k1p on 45"
50 b
2x25 3/3/3 on 45"
2x25 fist on 45"
50 free
300 swim w paddles
400 pull as 2x100 free/50 b/50 br
500 swim w 2x100 fast
300 swim w paddles
300 pull as 100 free/50 b/50 br/100 free
50 kick on side
50 6k1p
50 b

Run
  • 30m 42s
  • 6.50 kms
  • 04m 43s /KM

Zone 2
Nice solid effort - felt really good and smooth throughout.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3
Run
  • 30m 05s
  • 6.30 kms
  • 04m 47s /KM

Fartlek efforts
Several pickups to faster than 5k pace; random length and random RI.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 26m 55s
  • 5.60 kms
  • 04m 49s /KM

Zone 2 with hills
Just a quick run before work.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 10m
  • 3050.00 meters
  • -----

300 free
150 drill
8x50 pull as
1st build
2nd 1/2 easy 1/2 hard
9x200 as
odds fast
evens easy w 1st 50 non-free
150 cd

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Bike
  • 59m
  • 22.70 kms
  • 23.08 KM/hr

Bike commute - pretty windy today...

Run
  • 28m 20s
  • 6.00 kms
  • 04m 43s /KM

Zone 3 - adistar
Only a short amount of time available so I did a little harder effort.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 00m
  • 2650.00 meters
  • -----

500 wu
8x25 on 45" as
1st 1/2 fast, 1/2 easy
2nd 1/2 easy, 1/2 fast
3rd easy
4th fast
3x250 as
1st build on 50's
2nd 50 fast/50 easy
3rd long with low stroke count
750 steady (12:23)
200 cd

Sport
  • Swimming - Other
  • 30m

Dryland

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Bike
  • 40m 05s
  • 25.61 kms
  • -----

Trainer - Leader
15' wu
20' z4
10' spin

Run
  • 33m 29s
  • 7.20 kms
  • 04m 39s /KM

T-Run
5' wu
23:30 at 4:30/km
5' cd

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

gsmacleod's Training Log


 May 2008 
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Time
Distance