Swim
  • 1h 15m
  • 2200.00 meters
  • -----

2x
{100 swim
150 pull
50 scull}
100 swim
5x100 build on 25's w 30"RI
10x50 hard on 3'
500 easy

Run
  • 34m 04s
  • 6.50 kms
  • 05m 14s /KM

Middle of the day; next race starts at 12:30 so trying to get used to running in the heat. Pace was slow for effort but not too bad.

Bike
  • 1h 20m 05s
  • 39.04 kms
  • 29.25 KM/hr

Group ride; goal was drafting skills.
10' wu
8x7' hard (30" pulls - group of 4) w 2'RI
5' cd
On 7th pull, I went out solo 30" in front and their goal was to chase me down; took them a bit to get organized and I was able to stay clear to the turnaround.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Bike
  • 1h 52m 50s
  • 55.46 kms
  • 29.49 KM/hr

Includes ride to/from workout (approx 1:22 total time - at z1/2 effort)
wu - 38'
ride after swim - 31' includes 20' hard (first 10' in a group then I was dropped, tried to TT back on but couldn't make it)
cd - 44'

Swim
  • 37m
  • 2100.00 meters
  • -----

Includes swimming out to place buoy and back, swimming around the buoy to wu, followed by a few starts, a few turns and back to the beach.

Run
  • 20m 12s
  • 4.60 kms
  • 04m 23s /KM

T-run
First 8' close to race pace, then we ran as a group back to the beach. Following that, I continued running for another 4' to hit 20'.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2
Bike
  • 2h 16m 35s
  • 66.43 kms
  • 29.18 KM/hr

30' wu
1 hour HIM pace
all but last 10', attacking hills and riding easy on downhills/flats

Run
  • 50m 16s
  • 10.50 kms
  • 04m 47s /KM

Tempo
15' wu
20' tempo
15' cd

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 15m
  • 3050.00 meters
  • -----

300 choice
6x50 as 25 easy/25 build
50 easy
2x(3x200) descend 100 between sets
800 w last 200 hard
300 choice

Run
  • 50m 07s
  • 10.30 kms
  • 04m 52s /KM

Endurance - steady state

Bike
  • 54m 57s
  • 26.18 kms
  • 28.59 KM/hr

Easy ride - felt pretty good

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run #1
  • 10m
  • 2.00 kms
  • 05m /KM

WU

Swim #1
  • 01m 40s
  • 100.00 meters
  • 01m 40s /100 meters

WU

Swim #2
  • 12m
  • 750.00 meters
  • 01m 36s /100 meters
Bike
  • 36m 47s
  • 20.86 kms
  • 34.03 KM/hr
Run #2
  • 19m 08s
  • 4.75 kms
  • 04m 02s /KM

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 5
Bike
  • 21m 14s
  • 10.04 kms
  • 28.37 KM/hr

Quick ride with race setup; felt pretty solid, able to hold pace well.

Run
  • 04m 58s
  • 1.10 kms
  • 04m 31s /KM

Quick t-run; some at race effort, some easy.

Volunteering at a race all morning; maybe quick ride and run this afternoon.

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

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

gsmacleod's Training Log


 July 2008 
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Time
Distance