Bike #1
  • 50m 06s
  • 21.41 kms
  • 25.64 KM/hr

Bike commute

Swim
  • 30m
  • 1700.00 meters
  • 01m 46s /100 meters

OW with the club; some solo, some following others.

Bike #2
  • 34m 52s
  • 19.32 kms
  • 33.25 KM/hr

3x6.4km out and back
Done with Jay, Emily, a new guy and Tom for the last one. Includes some hills, one 180 turn, wind and getting feet into and out of shoes. Still unable to go with Jay and Tom but rode strong with Emily throughout.

Run
  • 14m 05s
  • 3.60 kms
  • 03m 55s /KM

3x1.2km out and back, mostly flat. Got off the bike and ran; able to run with Emily for all three (behind for two of them but roughly same pace). Feel pretty good for Sunday!

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 33m 37s
  • 7.00 kms
  • 04m 48s /KM

Ran late due to the heat; felt okay; not great but not terrible either.
2.4k wu
3x1000m (3:43, 3:45, 3:46) w 200m RI
1k cd

Was going to swim at lunch but work got in the way.

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

gsmacleod's Training Log


 June 2008 
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Time
Distance