Run
  • 29m 30s
  • 5.19 kms
  • 05m 41s /KM

Run is done, it was not perfect but pretty good. I felt some really minor pain during the last 5 minutes. Nothing to worry about though. It was really minor and not always there, but more like something that come and go

3m EZ
3 * 1/30s
3 * 2/30s
2 * 5/45s
3m walk

I will test the hip during lunch, lets hope that it is back in it usual shape so I can run :)

  • Calories out: 2832 From lifestyle:2480, From activities:352
  • Health data: Hours slept: 8
Bike
  • 1h 51m 45s
  • 42.62 kms
  • 22.88 KM/hr

A nice easy ride with Francine, it's been a while since we rode together and it was really cool to do so :)

Coach said easy Z1 recuperation ride, and that's what I did!

A little ride at some point today, nothing long just enough to move the legs a bit. Easy and slow ;)

  • Calories out: 3630 From lifestyle:2421, From activities:1209
  • Health data: Hours slept: 8
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

rlejeune's Training Log


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