Swim
  • 47m 53s
  • 2400.00 meters
  • 02m /100 meters

Swim with the crew. First time with the new wetsuit. It fits me way better than the other.

Hard to say if I prefer this one or the old one. But one thing is sure I felt comfortable in it which is good.

Bike
  • 1h 24m 36s
  • 33.06 kms
  • 23.45 KM/hr

Hills set tonight. Plan was to get up the hill 8 times with the first 20" all out and the rest of it Z3. Then 1'30" rest and back at it.

I found a nice hill that was almost the perfect length, although I would have preferred a steeper hill.

The fact that I got caught by a freaking storm with like 50km/h winds and rain sure helped my mental toughness :p

  • Calories out: 3855 From lifestyle:2449, From activities:1406
  • Health data: Hours slept: 8
Run
  • 37m 58s
  • 8.15 kms
  • 04m 40s /KM

Run during lunch, weather was damn hot. Plan was to run 25 min at 4:35 or so with WU and CD.

I was right on the plan :)

A quick run at lunch, besides that nothing planned for today.

  • Calories out: 3064 From lifestyle:2502, From activities:562
  • Health data: Hours slept: 8
Run
  • 1h 23m 14s
  • 17.01 kms
  • 04m 53s /KM

I decided to change the plan since my legs were still toasted from Friday's race. Instead of doing 5 * 14 @ 4:50, 2-4:40 and 2-4:30 I went for a steady pace and figured I would see what I had in my legs.

Finally I still had some ok speed in them since I was able to hold something like 4:50 most of the time.

Sorry coach if I changed the plan without asking you, but my body didn't feel like running fast this morning :p

I will run at some point, maybe a easy bike ride in the afternoon since the weather is so nice :)

  • Calories out: 3719 From lifestyle:2482, From activities:1237
  • Health data: Hours slept: 8
Bike
  • 3h 37m
  • 93.60 kms
  • 25.88 KM/hr

Long ride with Jacques, les ecquerres allez-retour, from Lac Beauport to Val-Cartier and then back to Lac Beauport by the same road. I wonder which way is the toughest ...

Now we are talking about some climbing :p

Climbing 1139 meters

Swim
  • 45m 22s
  • 2483.00 meters
  • 01m 50s /100 meters

Swim with the club

Heading to the lake for a swim then a long ride. Legs still remember last night's 10k tho ;)

  • Calories out: 5724 From lifestyle:2361, From activities:3363
  • Health data: Hours slept: 8
Run #1
  • 08m 20s
  • 1.56 kms
  • 05m 20s /KM

Warm up including some strides

Run #2
  • 42m 18s
  • 10.00 kms
  • 04m 14s /KM

PR on the first 5km, and PR on the 10k. I can't be unhappy with tonight race.

I was secretly hoping for a sub 42, but I am really happy with that time. Especially since I didn't do any taper at all for this race and I didn't change my usual training.

Sport
  • Core Training
  • 20m

2 * 12 rep of each PP #5

  • Calories out: 3461 From lifestyle:2483, From activities:978
  • Health data: Hours slept: 8
Swim
  • 45m 39s
  • 2354.00 meters
  • 01m 56s /100 meters

Swim with Steve and David

Heading to the lake for an easy swim, this was supposed to be an off day but my friends are heading to the lake and I can't pass on that ;)

  • Calories out: 2954 From lifestyle:2502, From activities:452
  • Health data: Hours slept: 7.5
Bike
  • 32m 26s
  • 16.35 kms
  • 30.25 KM/hr

Bike portion of the brick, now this it what I call rain ;)

Run
  • 26m 47s
  • 5.75 kms
  • 04m 40s /KM

Run portion of the bricks

Sport
  • Core Training
  • 10m

Physical preparation #5 15 rep of each

  • Calories out: 3410 From lifestyle:2494, From activities:916
  • Health data: Hours slept: 8

rlejeune's Training Log


 July 2011 
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