Came back late, short night of sleep. Now heading back to the office ... 

  • Calories out: 2550 From lifestyle:2550, From activities:0
  • Health data: Hours slept: 6
Run
  • 1h 37m 08s
  • 20.48 kms
  • 04m 44s /KM

Long run today since I am working all day tomorrow.

That was a tough one, plan was
W-UP:10'Z1
SET: 4X20' (1-3: @ 4'35-
4'40; 2-4: ALT 2' @ 4'25-
4'30 and 2' @ 4'50) R: 1'
C-D: 5' Z1

It went pretty well for the first 3 20' but I kinda fell apart during the fourth one :p


Now that this is in the book I can head over to work.

Bike
  • 45m 52s
  • 16.50 kms
  • 21.58 KM/hr

Commute to work

Sport
  • Core Training
  • 20m

PP #5 2 * 15 rep of each

  • Calories out: 4441 From lifestyle:2422, From activities:2018
  • Health data: Hours slept: 8
Bike
  • 41m 42s
  • 16.56 kms
  • 23.83 KM/hr

Commute from work.

Swim
  • 1h 15m
  • 2700.00 meters
  • -----

Swim with the club, I had to skip the lake today since I had a meeting at 7h30 that I could not miss. That sucks, but I might go swim tomorrow morning at the lake to make it up for it ;)

Heading to the pool

  • Calories out: 3583 From lifestyle:2462, From activities:1121
  • Health data: Hours slept: 8
Bike
  • 34m 24s
  • 16.72 kms
  • 29.16 KM/hr

Bike portion of the bricks

Run
  • 37m 05s
  • 8.20 kms
  • 04m 31s /KM

Run portion of the bricks.

Sport
  • Core Training
  • 20m

PP #5, 2 * 15 rep of each

Brick day, I will have to wait after work tho. I have a meeting early this morning .. blah :p

  • Calories out: 3692 From lifestyle:2486, From activities:1207
  • Health data: Hours slept: 7
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

rlejeune's Training Log


 July 2011 
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