Sport
  • Core Training
  • 10m

Plan #4 week #5

Off day today, trying to take it easy for Saturday's race

  • Calories out: 2667 From lifestyle:2578, From activities:90
  • Health data: Hours slept: 8
Bike
  • 39m 21s
  • 21.01 kms
  • 32.04 KM/hr

Bricks bike portion, includes a 16 min or so warm up

Run
  • 41m 34s
  • 9.02 kms
  • 04m 37s /KM

Bricks run, includes a 7-8 min warm up and a 7-8 min cool down

Main set was
Bike 10 min prog Z2 to Z4
Run 4 * 30s Z5 1:30 Z3

Sport
  • Shoulder exercise
  • 10m

20 rep of #3, 5, 7 and 11

Heading for some bricks with Steve, lucky for us the weather is nice to ride and run that early

Ironman Mont-Tremblant registration opens at 12 today! I am getting nervous :p

Done :) I am officially in. Now I ONLY have to do it :p

  • Calories out: 3632 From lifestyle:2536, From activities:1097
  • Health data: Hours slept: 8
Swim
  • 1h 15m
  • 2700.00 meters
  • -----

Swim with the club

Bike
  • 1h 12m 28s
  • 27.71 kms
  • 22.94 KM/hr

Plan was to do the hills on Champlain but I was short on time to drive there. So I rode to Val-Belair and did the cote de l'Eglise three times from the stop to the stop. This should give something close to what the coach wanted me to do.

Climbing : 343 meters

Heading to the pool, then a breakfast with some friends. I will ride some hills tonight, I think the coach likes to see me suffer :p Between all that I have to fit my day at work.

Legs are still sore from yesterday's run, lets hope that some magic will make them like new for my ride ;)

  • Calories out: 3978 From lifestyle:2489, From activities:1488
  • Health data: Hours slept: 7.5
Run
  • 46m 27s
  • 9.28 kms
  • 05m 01s /KM

Intervals during lunch with Alex, it feels good to run fast, well fast for me ;)

Here is the main set

Sport
  • Shoulder exercise
  • 10m

20 rep of #3, 5, 7 and 11

A run during lunch, which will include some intervals here and there but overall an easy run! Dammit I was reading next week plan, forget about it nothing easy today. Intervals and speed to get ready for the Oly on Saturday ;)

  • Calories out: 3217 From lifestyle:2563, From activities:654
  • Health data: Hours slept: 8
Bike
  • 2h 00m 48s
  • 47.81 kms
  • 23.75 KM/hr

Easy ride with Steve, legs could still feel yesterday's ride and run

A bike ride at some point today when the rain will stop, and if it doesn't stop then a bike ride in the rain at some point today :p

  • Calories out: 3867 From lifestyle:2509, From activities:1358
  • Health data: Hours slept: 8.5
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

rlejeune's Training Log


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