Left Gatineau at 5:00am; plan was to drive through and get home in one day.  Arrived back home around 11:00pm.  Time to get back to training :)
Bike #1
  • 45m
  • 20.00 kms
  • -----

Includes ride to race site, warmup and ride back to residence.

Run
  • 10m
  • 2.10 kms
  • -----

Warmup

Swim #1
  • 20m
  • 1100.00 meters
  • -----

Includes warmup and cooldown; each about 10'

Swim #2
  • 12m 36s
  • 750.00 meters
  • 01m 41s /100 meters
Bike #2
  • 25m 17s
  • 14.40 kms
  • 34.17 KM/hr

Woke up early, headed to the race site rather than sitting around waiting (our race was at 12:30).  Watched the OD, sprint and U16, U14, U12 races before warming up.

  • Health data: Overall Workout: 4
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.
Left for Gatineau this morning; drove to just short of Quebec city and camped.
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
  • -----

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
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
Swim
  • 1h 20m
  • 3500.00 meters
  • -----

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

gsmacleod's Training Log


 July 2008 
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