Swim
  • 41m 07s
  • 2200.00 meters
  • 01m 52s /100 meters

Swim with Martine and Francine

Bike
  • 3h 32m 48s
  • 100.47 kms
  • 28.33 KM/hr

Long ride by myself. The plan was calling for 3h30 on the bike. I did a really nice ride and I enjoyed myself pretty much.

When I got back home I was at 96.7km, I figured that I needed to reach a 100. So I just turned around for a couple of km :p

http://ridewithgps.com/routes/512736

737 meters of climbing

Heading to the lake for a swim then a long bike ride. I will try to get back home not too late because I have people coming over this afternoon for some pool time and diner after that. If I could get back in time for a nap that would be perfect :p

  • Calories out: 5664 From lifestyle:2382, From activities:3282
  • Health data: Hours slept: 8
Bike
  • 1h 20m 33s
  • 36.41 kms
  • 27.12 KM/hr

Easy ride before the run

Run
  • 1h 23m 33s
  • 17.58 kms
  • 04m 45s /KM

Long run following 1h20 on the bike. The set looked easier when I read it, but once on the street running it it didn't seem that much easier :p


W-UP:10'Z1
SET: 5X12' (1-@4'50; 2-3@4'40; 4-5@4'30;) R:2'@5'
C-D: 5' Z1

Sport
  • Shoulder exercise
  • 10m

12 rep for each arms of #1, 4 and 8

  • Calories out: 4769 From lifestyle:2446, From activities:2323
  • Health data: Hours slept: 8
Swim
  • 45m 01s
  • 2200.00 meters
  • 02m 03s /100 meters

Swim with Steve at the lake this morning. Includes 6 or 7 intervals of 1 min fast 1 min medium.

Heading to the lake for another open water swim!

  • Calories out: 2973 From lifestyle:2524, From activities:449
  • Health data: Hours slept: 8
Bike
  • 51m 58s
  • 23.36 kms
  • 26.97 KM/hr

Bike portion of the bricks workout, including the WU and CD also.

Run
  • 20m 01s
  • 4.47 kms
  • 04m 29s /KM

Run portion of the bricks workout

Sport
  • Core Training
  • 10m

Physical preparation #5

WOW it has been a while since I slept until 7h30, guess I needed sleep :p

Brick is on the menu for today, now I just need to find a place where I can bike and run without too much traffic during the day.

  • Calories out: 3557 From lifestyle:2476, From activities:1080
  • Health data: Hours slept: 9.5
Swim
  • 55m 30s
  • 2622.00 meters
  • 02m 07s /100 meters

Swim set in the lake to start the day

Bike
  • 2h 49m 01s
  • 69.83 kms
  • 24.79 KM/hr

Les ecquerres after the swim to do some hills training.

http://ridewithgps.com/trips/299133

671 meters of climbing

I had a surprise during my ride :)

  • Calories out: 4836 From lifestyle:2407, From activities:2430
  • Health data: Hours slept: 8
Bike #1
  • 41m 58s
  • 16.56 kms
  • 23.68 KM/hr

Ride to work

Run
  • 28m 02s
  • 5.52 kms
  • 05m 05s /KM

Easy run during lunch

Bike #2
  • 45m 39s
  • 16.50 kms
  • 21.69 KM/hr

Ride back home

Finally I am heading to work, I really have to assist to a meeting all day which sucks a bit because the sun is out. I will ride to work and back home, and run after work.

  • Calories out: 3731 From lifestyle:2474, From activities:1257
  • Health data: Hours slept: 8
Run
  • 1h 16m 57s
  • 16.00 kms
  • 04m 49s /KM

Morning run with speed intervals. The coach said that we would keep the speed workout for the week, I guess she changed her mind because that was some speedy splits there :p

Plan was 5 * 10 min with 2 min rest
1 - @ 5/km
2 - @ 4:45/km
3 - @ 4:30/km
4 - @ 4:20/km
5 - 5 * 1@ 4:10/km & 1 @4:30/km

Ouch! :p

Today is run day. Not that long but something like 1h15 with a lot of speed sections. I gotta suffer a bit I guess ;)

  • Calories out: 3674 From lifestyle:2516, From activities:1158
  • Health data: Hours slept: 7.5

rlejeune's Training Log


 July 2011 
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