Train harder that you trained yesterday!

Sunday - July 31

Run #1
  • 07m 07s
  • 1.38 kms
  • 05m 10s /KM

Warm up run with some stride

Swim
  • 39m 26s
  • 1931.00 meters
  • 02m 02s /100 meters

Triathlon Memphre - Swim portion

Bike
  • 2h 52m 34s
  • 90.00 kms
  • 31.29 KM/hr

Triathlon Memphre - Bike portion

Run #2
  • 1h 43m 11s
  • 21.00 kms
  • 04m 55s /KM

Triathlon Memphre - Run portion

Nice PR for my HIM today!

5:19:05 is the official time!

Breakfast : 2 oatmeal, 2 yogurt,  1 coffee
1 granola bar 1h30 before the start
2 gels 5 minutes before the swim
3 honey stinger waffle, a cliff bar, 2 cytomax on the bike with 2 water
1 gel at the start of the run and a second one after 6km or so. With a lot of water during the entire run.
Stomach decided that was enough so I stopped everything but water after the second gel

  • Health data: Hours slept: 8

Saturday - July 30

Swim
  • 16m 39s
  • 707.00 meters
  • 02m 22s /100 meters
Bike
  • 16m 29s
  • 7.56 kms
  • 27.52 KM/hr
Run
  • 16m 47s
  • 3.37 kms
  • 04m 59s /KM
Heading to the lake for some activation for tomorrow. Nothing long, mostly 15 min swim, 30 min bike and 15 min run kinda.

  • Calories out: 3077 From lifestyle:2486, From activities:591
  • Health data: Hours slept: 8

Friday - July 29

Yesterday was easy swim only, today is off and tomorrow some activation for Sunday's race. Three easy day in a row, lets  hope that this will be enough for the HIM :)

  • Calories out: 2510 From lifestyle:2510, From activities:0
  • Health data: Hours slept: 8

Thursday - July 28

Swim
  • 29m 08s
  • 1312.00 meters
  • 02m 13s /100 meters

Swim with Steve at the lake, no wetsuit to get used to it for Sunday.
I decided to try the triathlon Canada suit that I will use for the World's ... it was special to swim with it. I am not that patriotic, but I felt proud whatsoever ;)

Water was ok, a bit cold here and there but mostly ok.

Heading to the lake for a swim with Steve. I sure hope that my shoulder will feel better than Tuesday morning.

  • Calories out: 2751 From lifestyle:2497, From activities:254
  • Health data: Hours slept: 8

Wednesday - July 27

Bike
  • 1h 18m 48s
  • 37.22 kms
  • 28.34 KM/hr

Bike portion of my long brick day

Run
  • 40m 02s
  • 8.79 kms
  • 04m 33s /KM

Long brick day, run portion.

Plan was to run @ 4:50 with two 5 min @ 4:30



My legs felt quicker I guess :p

Yesterday night I was supposed to go out for an easy ride, mainly Z1-2, but my legs were feeling really trashed not too sure why so I decided to take it easy and stay home instead to make sure that they would get back in shape for the HIM this Sunday. 

I did some foam roller instead to try to give them a chance!

  • Calories out: 4087 From lifestyle:2441, From activities:1647
  • Health data: Hours slept: 9

Tuesday - July 26

Swim
  • 1h 15m
  • 3100.00 meters
  • -----

Shoulder was acting up today ...

w-up 1000
4 x 250
1-Swim, 2-(100sw-50back), 3-(100kick-50swim-50k-50s), 4-pull(25god-75sw)

set 2100
100 Z2 100 pace
100 Z2 300 pace
100 Z2 500 pace
300 ez
100 Z2 100 pace
100 Z2 300 pace

CD
Ran out of time

Sport
  • Foam roller
  • 15m

Calves, quads, hamstrings, itband

  • Calories out: 3130 From lifestyle:2473, From activities:657
  • Health data: Hours slept: 8

Monday - July 25

Bike
  • 1h 13m 20s
  • 27.80 kms
  • 22.75 KM/hr

Easy ride to enjoy life and move the legs a bit :)

Run
  • 42m 28s
  • 8.68 kms
  • 04m 53s /KM

My plan was to do yesterday's run during lunch but the legs didn't have the same plan as me I guess. So I changed the plan in the middle of the set and ran a steady run instead.

Sport
  • Shoulder exercise
  • 10m

2 * 15 rep of each #1, 4 and 8

My right heel hurts this morning, like if I have a bruise under it. My guess is that I did hurt it when jumping from the bike heading into T2 yesterday. It happened to me before and I remember that pain. Nothing major, but I sure hope that it won't stop me from running during lunch. 

One week from my half Ironman, this will be an easy week!

I had friends over for diner on Saturday and Sunday, that means over eating a bit, over drinking wine a lot and having some dessert both night. This is not good for my racing weight, but still I was happy to see them during the week end. Now I just have to check my diet for the next couple of days to get back on track before over compensating on carbs for my HIM.

  • Calories out: 3909 From lifestyle:2466, From activities:1442
  • Health data: Hours slept: 6.5

rlejeune's Training Log


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