Bike
  • 1h 12m 55s
  • 32.10 kms
  • 26.41 KM/hr

Recovery; nice morning, just riding. Some hills and wind but very low effort overall.

Run
  • 28m 55s
  • 6.50 kms
  • 04m 27s /KM

Track workout with the club; did some of the workout and some coaching.
12' wu
5x400 @ 1:30 w 400RI
4' cd

Sport
  • Running Drills
  • 15m

A, B and C's

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 15m
  • 2900.00 meters
  • -----

3x{100 swim
100 drill
100 kick
100 scull}
4x4x100
1st 75 mod/25 hard
2nd 50 mod/50 hard
3rd 25 mod/75 hard
4th all hard
Sets on 1:55/1:50/1:45/1:40
100 cd (mixed strokes)

Bike
  • 1h 23m 13s
  • 40.51 kms
  • 29.21 KM/hr

Just riding - zone 2/3 effort, lots of win and some hills.

Run
  • 36m 53s
  • 7.90 kms
  • 04m 40s /KM

Felt really good; trying out the Adizero's; rub a little but not too bad. Nice pace for the effort.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 3
Bike #1
  • 2h 22m 31s
  • 67.91 kms
  • 28.59 KM/hr

Just riding; have a hard workout with the club this evening so this was just to get out and ride. Felt really good throughout.

Swim
  • 22m 56s
  • 1400.00 meters
  • -----

OW
600 wu
4x50 starts
600 pursuits

Bike #2
  • 31m 12s
  • 16.90 kms
  • 32.50 KM/hr

Alternating - Tribike
3' easy
3' hard
Started as a group, then broke up for a while before I caught them on the last flat.

Run
  • 16m 58s
  • 3.80 kms
  • 04m 28s /KM

Hard going out, easy coming back.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
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

gsmacleod's Training Log


 July 2008 
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Distance