Shane's Training Log

my training blog my training calendar my training reports

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Sunday - June 29

Run #1

10m
2.00 kms
05m /KM

Swim #1

01m 40s
100.00 meters
01m 40s /100 meters

Swim #2

12m
750.00 meters
01m 36s /100 meters

Bike

36m 47s
20.86 kms
34.03 KM/hr

Run #2

19m 08s
4.75 kms
04m 02s /KM

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 5

RACE DAY: 14 Wing Air Force Triathlon

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Saturday - June 28

Bike

21m 14s
10.04 kms
28.37 KM/hr

Quick ride with race setup; felt pretty solid, able to hold pace well.

Run

04m 58s
1.10 kms
04m 31s /KM

Quick t-run; some at race effort, some easy.

Volunteering at a race all morning; maybe quick ride and run this afternoon.

Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

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Friday - June 27

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

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Thursday - June 26

Run

38m 34s
7.70 kms
05m 01s /KM

Endurance - nice solid effort.

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

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Wednesday - June 25

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

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Tuesday - June 24

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

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Monday - June 23

Bike

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

Bike commute

Swim

1h 15m
2700.00 meters
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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