Bike
  • 1h 53m 52s
  • 52.73 kms
  • 27.79 KM/hr

Rode to the run workout (went a little longer getting there) and home.
wu - 20'
steady - 45'
jra - 15'
cd (ride home) - 33'

Run
  • 32m 54s
  • 7.30 kms
  • 04m 31s /KM

Club run
12' wu
drills
3x up citadel hill and around the top w walk back down to the base RI (4:48, 4:50, 4:52) ~1250m
6' cd

Sport
  • Running Drills
  • 10m

A, B, C's at Citadel Hill

Apparently I wasn't supposed to swim today; I went to the beach to do an ocean wetsuit swim in prep for the weekend - too much fog :(  So I headed to the guarded beach at a lake - closed :(

Guess tomorrow is going to be swimming...

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Swim
  • 55m
  • 3000.00 meters
  • -----

300 wu
2x50 fingerdrag/swim
2x50 6k1p/swim
4x100 paddles - 1st 75e/25h; 2nd 50e/50h; 3rd 25e/75h; 4th 100h
100 swim
16x50 on 55" every 4th fast
12x50 on 55" every 3rd fast
8x50 on 55" every 2nd fast
4x50 on 50" all fast

Run
  • 22m 58s
  • 5.20 kms
  • 04m 25s /KM

The weather was terrible; I decided to run a little harder and cut the workout a little short as a result.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 4
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

gsmacleod's Training Log


 July 2008 
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Distance