Bike
  • 1h 12m 48s
  • 28.20 kms
  • 23.24 KM/hr

Bike commute

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

50 scull
150 kick
2x50 drill/50 swim
400 descend 100s
500 @ race pace
400 50 free/50 non-free
300 as 200 pull/100 kick
200 kick
100 sprint (1:24)
50 scull/50 dbl arm
300 free

Run
  • 20m 32s
  • 4.00 kms
  • 05m 08s /KM

Easy - just out getting some time on my feet.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • 25m 05s
  • 1600.00 meters
  • 01m 34s /100 meters

OW again, felt nice a smooth throughout.

Bike
  • 59m 57s
  • 30.49 kms
  • 30.52 KM/hr

Tempo
15' wu
2x15' tempo 5' spin
10' cd

Run
  • 39m 55s
  • 8.10 kms
  • 04m 56s /KM

Endurance
Steady 5'/km; didn't feel great, legs feel a little slow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 3
Run
  • 44m 11s
  • 9.40 kms
  • 04m 42s /KM

Tempo
15' wu
20' tempo
10' cd

Swim
  • 15m 44s
  • 1000.00 meters
  • 01m 34s /100 meters

Had planned to swim for longer but the storm clouds rolled in; the lightning changed my mind about the length of the swim.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 2
Bike
  • 59m 01s
  • 26.26 kms
  • 26.70 KM/hr

Bike commute

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 20m
  • 2600.00 meters
  • -----

Wasn't feeling great in the pool this morning; just couldn't seem to click.
300
200 as 25 drill/25 swim
100 kick
100 scull
20x50 as
odds easy on 15"
evens fast on 30"
5x100 w last 25 sprint on 30"
4x50 count strokes
200 cd

Bike
  • 58m 25s
  • 29.15 kms
  • 29.94 KM/hr

Nice and sunny so I figured I'd ride - fog was rolling in and it was cooling off rapidly so changed plans to a short but hard ride.
15' wu
6x3' hard 2' RI
then some hills and spinning coming home (approx 15')

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 2
Run
  • 31m 58s
  • 6.70 kms
  • 04m 46s /KM

10' easy
15' at half mary pace
7' easy

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 36m 11s
  • 8.30 kms
  • 04m 22s /KM

Trying BarryP's run plan from ST
15' wu
2x800 w 400RI
3x100 w 100RI
6' cd

Bike
  • 56m 05s
  • 21.78 kms
  • 23.30 KM/hr

Bike commute

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

gsmacleod's Training Log


 June 2008 
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Time
Distance