Shane's Training Log

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Monday - June 30

Swim
  • 1h 15m
  • 3050.00 meters
  • -----

300 choice
6x50 as 25 easy/25 build
50 easy
2x(3x200) descend 100 between sets
800 w last 200 hard
300 choice

Run
  • 50m 07s
  • 10.30 kms
  • 04m 52s /KM

Endurance - steady state

Bike
  • 54m 57s
  • 26.18 kms
  • 28.59 KM/hr

Easy ride - felt pretty good

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

Sunday - June 29

Run #1
  • 10m
  • 2.00 kms
  • 05m /KM

WU

Swim #1
  • 01m 40s
  • 100.00 meters
  • 01m 40s /100 meters

WU

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

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

Friday - June 27

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

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

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

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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gsmacleod's Training Log


 June 2008 
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