Swim
  • 21m 22s
  • 1300.00 meters
  • -----

OW - wetsuit; feeling pretty good

Bike
  • 51m 26s
  • 23.98 kms
  • 27.97 KM/hr

Hills - rode as a group to the base and did 3x up the hill; felt terrible...

Run
  • 10m 31s
  • 2.30 kms
  • 04m 34s /KM

Hard run out and easy back.
4:31 out
6:00 back

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 2
Swim
  • 50m
  • 2300.00 meters
  • -----

1000 wu and drill
400 as 75 steady/25 hard
300 steady
4x100 on 1:30
2x50 on :45
100 easy

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Run
  • 56m 51s
  • 12.10 kms
  • 04m 42s /KM

Zone 2 - along the Ottawa Canal
Out - 28:56
Back - 27:55

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 45m 19s
  • 9.10 kms
  • 04m 59s /KM

Just running

Bike
  • 55m 58s
  • 26.41 kms
  • 28.31 KM/hr

Rode the new Shubie course (backwards)
Did 2x17' hard w 2' easy between. Lots of wind to make riding interesting.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Run
  • 50m 01s
  • 11.20 kms
  • 04m 28s /KM

15' wu
5x3' hard 2' easy
10' cd
Had been going to do 800's at the track but the corner was underwater; just used the trail instead.

Bike
  • 1h 15m 34s
  • 33.90 kms
  • 26.92 KM/hr

Rode Cow Bay out and back and then did Auburn Hill (front and back) x2

Haven't felt like working out this week; just not much motivation.  Plan is to go hard for the next couple of weeks for the last tri of the season.

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

Although I had decided my season would be over, the tri I have done last for the past three years is back on the schedule; so I'm going to take this week fairly easy and then two hard weeks before a taper to the Sep 14 race.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Swim
  • 12m
  • 500.00 meters
  • -----

The pool was very crowded and nobody was following any type of plan for sharing lanes so I called it quits after my warmup.

Run
  • 30m 09s
  • 6.10 kms
  • 04m 56s /KM

Easy run

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2

gsmacleod's Training Log


 August 2008 
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Time
Distance