Run #1
  • 24m 26s
  • 5.10 kms
  • 04m 47s /KM

Easy run - more later

Run #2
  • 36m 35s
  • 7.40 kms
  • 04m 56s /KM

Second part of my run :)
10' wu
10' drills
2 laps of in and outs
4x400 race pace 400 easy
6' cd

Bike
  • 1h 24m 30s
  • 42.20 kms
  • 29.96 KM/hr

20' wu
6x3' hard w 2' easy
Steady after that

Sport
  • Running Drills
  • 10m

Drills: A's, B's and C's

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 15m
  • 3100.00 meters
  • -----

300 wu
3x
50 pull/50 scull
100 fingerdrag
100 fist

4x400 on 8' as
1st 100 fast 300 steady
2nd 100 fast/100 steady
3rd 150 fast/200 steady/50 sprint
4th fast
300 cd

Bike
  • 32m 21s
  • 16.37 kms
  • 30.36 KM/hr

Just trying out the disc cover - seems to work well, some minor rubbing in the lowest gear but I think I can fix that.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Bike
  • 1h 46m 52s
  • 50.60 kms
  • 28.41 KM/hr

2 times around the Bisset Rd, Cow Bay, Caldwell loop. Goal was to ride the second loop faster than the first (did by about 1km/h); the wind had picked up a lot on the second loop.

Run
  • 1h 05m 15s
  • 13.30 kms
  • 04m 55s /KM

45' at 5'/km
4km at 4:40/km
4' at 5'/km

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2
Bike
  • 3h 40m 30s
  • 102.58 kms
  • 27.91 KM/hr

Long ride; feeling really good going out but fighting wind and hills coming back. Overall, a pretty solid ride except for feeling miserable for about 15' around 2:30.

Run
  • 19m 47s
  • 4.10 kms
  • 04m 50s /KM

Nice easy run with the dog; legs felt dead but the pace was really good.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Bike
  • 1h 20m 41s
  • 34.10 kms
  • 25.36 KM/hr

Ride to and from the track; fairly easy ride but I attacked all hills. Lots of wind coming home which killed my speed on the way home.

Run
  • 49m 44s
  • 9.60 kms
  • 05m 11s /KM

34' easy
4x200m hard, 100m walk, 50m jog 50m sprint; 2:30 recovery
5' easy

Sport
  • Running Drills
  • 15m

A's, B's, C's, backwards running, skips

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

Pretty much exhausted when I went to bed last night; skipped swimming and may take the entire day off.  Looking at a big weekend though :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9
Run #1
  • 50m 31s
  • 9.50 kms
  • 05m 19s /KM

30' wu
5x20" hill climbs w 2'RI
10' cd

Swim
  • 33m 11s
  • 2000.00 meters
  • 01m 40s /100 meters

Club swim - OW with wetsuit; feeling good tonight; able to swim just behind Emily and Parker (not close enough to draft though :(

Bike
  • 52m 02s
  • 28.86 kms
  • 33.28 KM/hr

Just wasn't feeling it on the bike; got dropped by the lead group after about 12' and then rode solo until Jay picked me up for the last 15' or so. I didn't have the legs to go with the lead group but staying on Jay's wheel was easy - I need to avoid yo-yoing off the back.

Run #2
  • 23m 39s
  • 5.10 kms
  • 04m 38s /KM

Run off the bike; about 2.5km steady and then 2.5km easy back to the beach. Feeling pretty good on the run.

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

gsmacleod's Training Log


 July 2008 
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Distance