Bike
  • 2h 16m 35s
  • 66.43 kms
  • 29.18 KM/hr

30' wu
1 hour HIM pace
all but last 10', attacking hills and riding easy on downhills/flats

Run
  • 50m 16s
  • 10.50 kms
  • 04m 47s /KM

Tempo
15' wu
20' tempo
15' cd

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

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

gsmacleod's Training Log


 July 2008 
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Time
Distance