Shane's Training Log

my training blog my training calendar my training reports Planned training log

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Friday - July 11

Arrived in Gatineau (approx 1:00pm) then spent the rest of the afternoon getting stuff straightened out. First for the juniors and then with accom and stuff for Denis and I.

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Thursday - July 10

Left for Gatineau this morning; drove to just short of Quebec city and camped.

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Wednesday - July 9

Bike #1

1h 31m 19s
42.46 kms
27.90 KM/hr

JRA - feeling pretty low on energy; legs are very fatigued. Just a fairly easy ride as a result.

Swim

18m
1200.00 meters
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OW - tried to follow Alex, didn't really work but had a good swim pulling some people around.

Bike #2

24m 52s
11.93 kms
28.79 KM/hr

Hills; rode with Emily to the base of the climb and then tried to follow her up; managed to stay with her and descend with her. On the way back, Harry joined us and we had a couple of quick attacks and counters.

Run

09m 38s
2.20 kms
04m 23s /KM

T-run; ran hard for half (race pace), shortly after starting, Emily came up on my shoulder but I tried to hold steady and was able to drop her by the turnaround; at that point Emily, Harry and I ran easy back to the beach.

Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 8 Overall Workout: 3

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Tuesday - July 8

Bike

1h 01m 54s
30.28 kms
29.35 KM/hr

Quick ride; not much time so little bit of intensity.
15' wu
35' of 30" hard 1:00 JRA
10' cd

Run

26m 20s
5.30 kms
04m 58s /KM

Endurance; still really hot and not feeling great after being outside building a deck all day.

Building the deck all day; sticky hot and disgusting weather to be working in (humidex was 38).

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

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Monday - July 7

Swim

1h 20m
3500.00 meters
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100 swim
100 kick
100 pull
50 swim
50 kick
100 pull
2x800 as 400 ez/400 fast
2x400 - 1st 100 free/100 non; 2nd pull
2x200 - 1st IM; 2nd pull
2x100 - 1st pull; 2nd kick

Bike

1h 25m 05s
40.76 kms
28.74 KM/hr

Just riding; pushing the effort a little throughout but nothing crazy. Lots of wind this afternoon; seemed to be in my face no matter which way I turned.

Run

45m 34s
9.20 kms
04m 57s /KM

Still pretty hot this evening. Endurance work; just steady running.

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

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Sunday - July 6

Run #1

1h 01m 12s
12.30 kms
04m 59s /KM

25' wu
4x800 w 400RI
13' cd
The 800's were brutal; combination of heat and fatigue from the week; was around 3:08-3:10 for each. Usually I'm sub 3' for 800's.

Run #2

24m 20s
5.00 kms
04m 52s /KM

Endurance - just running steady. Felt really good compared to this morning.

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

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Saturday - July 5

Bike

3h 08m 14s
87.35 kms
27.84 KM/hr

Rode to the group ride (approx 40') easy.
Then rode as a group for about 25km. After the midpoint, we broke up and I was stuck in the middle. Felt pretty bad at 2 hour mark but after ten minutes was back on track.
Then rode home (45') easy.

Run