Bike
  • 2h 26m 12s
  • 74.33 kms
  • 30.50 KM/hr

Nice ride which included 6 * 15 min Z1-2 to Z5-6. I still had some problem to get my HR over 150, not too sure why.

Run
  • 52m 02s
  • 10.90 kms
  • 04m 46s /KM

Brick run, plan was
15 min @ 5, 1 min rest
10 * 15s @ 4:05/45s rest, 1 min rest
6 * 1m @ 4:25, 1:30 @ 5
10 min CD

I was feeling awesome during this race, which was really good for me because my last two speed workout sucked bad. I got back home with a happy feeling :)

The club was heading to the lake for a bunch of mini triathlon to practice transition while training today. I decided not to go swim, my shoulder was not that great on Thursday morning and I didn't want to push my luck 1 week before my first tri of the year. 

Since I was not going to swim, I will go bike then run instead this morning. Coach has some nice speed work on the plan for me. My legs still do not feel that great, I can't say why they feel tired like that but I sure hope that it will get better fast. That would not be a nice feeling heading to a race that tired.

  • Calories out: 5241 From lifestyle:2467, From activities:2774
  • Health data: Hours slept: 8
Run
  • 45m 36s
  • 9.19 kms
  • 04m 58s /KM

Run during lunch with some acceleration into it

Sport
  • Core Training
  • 15m

Core training #5, week 5

Heading back to the LBS to finish my fit on the SC, it will be more aggressive this year for sure. Now lets see if my back will like that for 100+ km :p

I will run at lunch.

  • Calories out: 3334 From lifestyle:2556, From activities:778
  • Health data: Hours slept: 8
Swim
  • 1h 30m
  • 3500.00 meters
  • -----

Swim with the club, shoulder was not at 100% today so I used the fins most than usual.

Bike
  • 1h 03m 34s
  • 25.90 kms
  • 24.45 KM/hr

Easy ride after work with 8 * 30s/1min intervals

The more I think about yesterday's run the more disappointed I am in me. I should have push and finish it instead of bailing out on the last two intervals. Llive and learn, next time I will stop by the side of the track, kick my ass and finish it
Now I am heading to the pool

  • Calories out: 4034 From lifestyle:2501, From activities:1533
  • Health data: Hours slept: 8
Run
  • 49m 07s
  • 9.48 kms
  • 05m 11s /KM

Run during lunch with Alex

Those intervals were tough for sure. My watch didn't work well so I did it by memory, which sucked because I forgot some of it.

I cut it short finally, didn't do the last 1000 and 800 meters. For the first series I was on target, but for the second one I was maybe 15 sec slower than what the plan was calling for.

Sport
  • Shoulder exercise
  • 10m

#3, 5, 7 and 11 20 times each

Intervals during lunch today, I can not wait to see if the legs will feel better than Sunday :p

  • Calories out: 3272 From lifestyle:2576, From activities:695
  • Health data: Hours slept: 8
Swim
  • 1h 25m
  • 3200.00 meters
  • -----

Swim with the club, a tough one!

Sport
  • Massage
  • 1h 30m

Nothing like 1h30 with the masso to feel like you got hit by a truck ;) She's petite, but believe me she can hurt me bad!

Off day, heading to work early then 1h30 massage where I will probably suffer a bit :p For the next week I will write down everything I eat and drink, trying to lose some weight and I know I eat too much

It is now official Ironman is coming to the province of Quebec next year, will this be my first IM? http://ironmanmonttremblant.com/
 

Bike
  • 3h 28m 48s
  • 96.43 kms
  • 27.71 KM/hr

Long ride with Steve

Plan was 3 * 30 min prog, but Steve's plan was different and since we were biking together I decided to kinda follow his plan. I did 6 * 15 min, 2 @ Z1-2, 2 @ Z3-4 and 2 @ Z5. Besides the last one I was right on it, but for the 6th I was out of juice, nothing to do I just could not push anymore.

1- 134 avg HR
2- 133 avg HR
3- 138 avg HR
4- 141 avg HR
5- 143 avg HR
6- 135 avg HR - Out of juice

569 meters of climbing

Run
  • 51m 27s
  • 10.04 kms
  • 05m 07s /KM

Semi brick run, the ride took longer than I expected and I came back home around lunch time. So I cooked lunch, ate, relax a bit then went for the run. It was still a freaking tough run believe me.

Plan today was run 3 * 15

First @ 5/km = Done
Second 15 * 15s @ 4:10/45s rest = Done
Third 6 * 1m @ 4:30/2m @ 5/km = failed badly, I was out of juice so I just ran it as a CD

I can not remember having a touch workout like that in the last 6 months. In the third 15 min I was out of everything. I could barely run back home.

rlejeune's Training Log


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