Train harder that you trained yesterday!

Friday - September 23

Bike
  • 46m 15s
  • 22.91 kms
  • 29.72 KM/hr

Activation for tomorrow, including 5 * 1 min @ 275 watts with 1m30 rest

A ride during lunch today with some intensity. Then tomorrow I have a 106km bike "race" if I can call it a race.

My goal will be to push it all the way to get a good training out of it, but I am not heading there with a race day spirit.

  • Calories out: 3055 From lifestyle:2456, From activities:599
  • Health data: Hours slept: 8

Thursday - September 22

Swim
  • 1h 30m
  • 4200.00 meters
  • -----

Swim with the club

WU :4 * 150
MS 2 * 800, 400, 200, 2*100, 200 EZ

First set swim, second set with fins

Heading to the pool!

  • Calories out: 3212 From lifestyle:2433, From activities:779
  • Health data: Hours slept: 8

Wednesday - September 21

Bike
  • 1h 10m 07s
  • 36.34 kms
  • 31.10 KM/hr

Some intervals on the bike, since I was still pissed at myself for Sunday's ride I decided to give myself a tough one today.

Plan was

W-UP:10'Z1 + 4 * 30'' R:30''
SET: 5'Z1-2 + 8X30'' Z5 R: 1' + 3 X 3'Z3 R: 2' Z1
C-D: 20' Z1

My watts for the 30 sec was : 328, 360, 355, 362, 392, 351, 440, 314

And for the 3 minutes intervals : 217, 221, 226

Pretty happy with that, but I gotta get those numbers higher than that!

Climbing 111 meters

A ride tonight after work, the hip seems better everyday, lets just hope that it will be back and ready to run soon ...

  • Calories out: 3205 From lifestyle:2446, From activities:758
  • Health data: Hours slept: 8

Tuesday - September 20

Feeling better already, it is amazing how a recovery ride helps the legs to get back in shape. 

Off day today, and then tomorrow I am getting back at it slowly to get in shape for Vegas baby! ;)

  • Calories out: 2484 From lifestyle:2484, From activities:0
  • Health data: Hours slept: 9

Monday - September 19

Bike
  • 50m 51s
  • 21.12 kms
  • 24.92 KM/hr

Easy ride to flush the legs and try to get back in shape!

According to the plan I have a 45min ride today, not too sure where I will fit it though because I really need to go to see the doc for my hip and I have a meeting tonight. 

My legs are sore today, more than usually after a half iron it seem. 

  • Calories out: 3011 From lifestyle:2460, From activities:550
  • Health data: Hours slept: 8

Sunday - September 18

Swim
  • 41m 39s
  • 1900.00 meters
  • 02m 11s /100 meters

Not a great swim at all

Bike
  • 2h 54m 03s
  • 90.00 kms
  • 31.03 KM/hr

Really disappointed with my bike, I rode 2:49 last year on that same course and I know that I am faster this year. Maybe that a third half IM in 7 weeks was a bit too much? Maybe that I just had a really bad day. I gotta find out and fast, Vegas is in 6 weeks

Elevation gain 837 meters

Run
  • 2h 06m 03s
  • 21.10 kms
  • 05m 58s /KM

OH my, the run started really good and finished really bad =(

I am finally back home, today was a tough race to say the least.

My swim was ok but not great. My ride, well I am really unhappy with it, I am not too sure why yet but I should have ride at least 10 min faster. 

As far as the run everything was going really well for the first 14km, I was doing something like 10 min run with 1 min walk. My plan was to walk every aid station, 1 min each to give the hip a chance. I had no pain except while going down the hills where I could feel a little bit of pain. After one loop I decided to keep going since everything was doing good. But at the 14th km the hip snapped, from there it went downhill really fast. I could not run faster than 6:30/km or so, and even there I had to take walk break every 3 min maybe. From that point the plan was to finish without any more pain to make sure I wouldn't make it worst than it already was. So as soon as I would feel pain, stop and walk. I even lay down and stretched it for a couple of minutes at some point

Lets just say that it didn't end the day like I wanted it to end =/

  • Calories out: 5989 From lifestyle:2261, From activities:3728
  • Health data: Hours slept: 8
  • RACE DAY: Ironman 70.3 Syracuse

Saturday - September 17

Bike
  • 34m 12s
  • 14.60 kms
  • 25.61 KM/hr

Easy ride to show the place to Steve, then we rode the run course to see how hilly it was ... well it is ;)

One thing is nice, the hotel is really sweet!! This is what I call a triathlete hotel room



A bike ride of 30 minutes or so and a 10-15 minutes swim after that to get ready for tomorrow.

  • Calories out: 2828 From lifestyle:2460, From activities:368
  • Health data: Hours slept: 8

rlejeune's Training Log


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