Bike
  • 2h 20m 42s
  • 67.22 kms
  • 28.67 KM/hr

Had trouble pushing the effort today; it was fine up hill and into the wind but on the flats I just couldn't keep the effort up.

Run
  • 28m 58s
  • 6.10 kms
  • 04m 45s /KM

Felt really slow starting out but fell into a good pace as the run went on.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Run
  • 46m 37s
  • 9.40 kms
  • 04m 58s /KM

25' wu
8x200 fast 200 easy
16' cd

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Run
  • 31m 17s
  • 6.80 kms
  • 04m 36s /KM

2x2km @ 4:20/km pace w 1km @ 5:00/km

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

gsmacleod's Training Log


 August 2008 
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Time
Distance