Shane's Training Log

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Sunday - August 3

Run #1
  • 10m
  • 2.10 kms
  • 04m 46s /KM

Warmup

Bike #1
  • 10m
  • 5.00 kms
  • 30.00 KM/hr

Warmup

Swim #1
  • 10m
  • 600.00 meters
  • 01m 40s /100 meters

Warmup

Swim #2
  • 25m 20s
  • 1500.00 meters
  • 01m 41s /100 meters
Bike #2
  • 1h 08m 38s
  • 40.60 kms
  • 35.49 KM/hr
Run #2
  • 43m 36s
  • 10.50 kms
  • 04m 09s /KM

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

Saturday - August 2

Bike
  • 30m 59s
  • 15.47 kms
  • 29.96 KM/hr

Race prep ride; felt really strong

Run
  • 10m
  • 2.20 kms
  • 04m 33s /KM

Race prep run; felt ok.

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

Friday - August 1

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Thursday - July 31

Swim
  • 1h 00m
  • 2200.00 meters
  • -----

300 choice
100 scull
100 kick
100 drill
300 pull
5x50 descend on 70"
5x100 descend on 2:15
5x50 all out on 90"
300 choice

Bike
  • 57m 59s
  • 26.31 kms
  • 27.23 KM/hr

Fairly easy ride; legs still feeling pretty tired but started to come around towards the end of the ride.

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

Wednesday - July 30

Bike
  • 57m 31s
  • 23.01 kms
  • 24.00 KM/hr

Rode to Shubie, ran, then climbing Montbello 2x and rode home. Feeling pretty slow and tired on the bike.

Run
  • 40m 29s
  • 8.50 kms
  • 04m 46s /KM

4x2.1km laps on the trails, then short run back to campsite.
10:15
9:56
10:00
9:27

Swim
  • 38m 11s
  • 2300.00 meters
  • -----

OW

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 2

Tuesday - July 29

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

Monday - July 28

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
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gsmacleod's Training Log


 August 2008 
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