Bike
  • 3h 26m 51s
  • 105.90 kms
  • 30.72 KM/hr

Back from the century, it was a tough one. I am pretty happy with the effort that I gave today. Not perfect but honest if I take into account that I had a HIM 6 days before. I wish I could have had more energy to keep pushing the same pace on the way back, but I was slowly running out of everything and I also lost my pack which didn't help either.

347/1431 participant, not too bad. Steve and my coach both showed me what a real cyclist is, 2:59:xx for both of them. No way I could have even stayed in their back wheel at that speed with all those hills!

I thought that I hit 200 avg power, close but not there yet ...
Avg Power: 196 W
Max Power: 840 W

Heading out : 150HR, 209 Watts
Heading back : 145HR, 185 Watts

I wish I could have hold those watts on the way back

One thing is sure, it was hilly ;) Climbing 1607 meters, or 5300 feet

Heading to the race site, weather should be nice so it will be fun to race today. Lets see if the legs are back to there usual shape after only 6 days. I doubt it but who knows ;)

  • Calories out: 4608 From lifestyle:2364, From activities:2243
  • Health data: Hours slept: 8
  • RACE DAY: Defi Velo-Mag
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
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
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

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
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
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

rlejeune's Training Log


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