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
Swim
  • 41m 52s
  • 2088.00 meters
  • 02m 01s /100 meters

Swim with Steve, Martine and Francine

Bike
  • 2h 36m 39s
  • 65.38 kms
  • 25.04 KM/hr

Ride with Martin, it was cool to ride with him since we didn't ride together since such a long time. Easy ride chatting with some hills here and there since I was supposed to do hills tonight :p

  • Calories out: 4573 From lifestyle:2420, From activities:2153
  • Health data: Hours slept: 8
Run
  • 52m 18s
  • 11.06 kms
  • 04m 44s /KM

Some speed work during lunch with Alex.

Plan was :
W-UP: 10'Z1
SET: 5'Z1-2 + 3X2K (1K@4'30 and 1K@4'10) R: 2'@5'
C-D: 5' Z1

Sport
  • Shoulder exercise
  • 10m

12 rep of each #1, 4 and 8

  • Calories out: 3312 From lifestyle:2527, From activities:785
  • Health data: Hours slept: 8
Run
  • 37m 42s
  • 7.32 kms
  • 05m 09s /KM

Easy morning run, plan was to do some speed work today but the legs just didn't want to do it.

I had 3 * 1km@4:30, 1km@4:10, 2 min@5:00. I did the first one and I was struggling to stay at 4:15 during my second km. So I decided to bag it for today and just run easy and I will do the speed workout tomorrow during lunch

Bike
  • 1h 45m 28s
  • 33.22 kms
  • 18.90 KM/hr

Easy ride with my wife and some friends. It was cool to ride and chat with friends :)

Dammit, it's been a while since I ate and drank that much :p It shows this morning hehe. Oh well, it was fun, and we should have fun in life ;)

  • Calories out: 3694 From lifestyle:2467, From activities:1228
  • Health data: Hours slept: 8.5
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

rlejeune's Training Log


 July 2011 
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Time
Distance
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