Run
  • 1h 35m 02s
  • 20.00 kms
  • 04m 45s /KM

Long run day, it was not that easy. Wind was at least 20km/h I would say, and I choose the worst road ever for those winds. I basically had head wind from start to finish since I was meeting my wife at the end of my 20k. I figured it would make me stronger ;)

Plan was 10min WU
20 min@ 5/km
20 min@ 4:50/km
20 min@ 4:45/km
20 min@ 4:35-40/km
5 min CD

Long run day today, not too sure yet when I will head out though. I kinda overslept this morning hehe

I did some calculation this morning for fun. Nothing scientific here just some basics math. Last year I ran @ an average pace of 5:35/km, so far this year I ran @ an average pace of 5:05/km. I knew I was faster this year, but to see that my overall running speed is 30sec/km faster for the entire year makes me happy. Especially since I was not that fast in January, which indicates that I am probably running under 5/km on average now. Eventually I will finally run fast after all :p

  • Calories out: 3771 From lifestyle:2401, From activities:1371
  • Health data: Hours slept: 9
Swim
  • 50m
  • 2500.00 meters
  • 02m /100 meters

Swim with the club, I forgot my watch so no idea of the time. Lets assume 2m/100 meters

Bike
  • 2h 21m 12s
  • 70.67 kms
  • 30.03 KM/hr

Long ride with the speed concept and the new Adamo saddle. I will need some used to it I guess :p

Run
  • 14m 32s
  • 2.95 kms
  • 04m 56s /KM

Calves were still tired from yesterday's hill so I decided to cut it short a bit. I guessed that the main reason of those 30 minutes were to run after the bike and I figured that 15 or 30 wouldn't make much of a difference. Lets hope I was right ;)

I had a banana granola bar on the ride, not a good idea. Twice I used those and ran after I felt bad like I can't really digest them on the run.

Heading to the lake, then back home. I will ride and run later in the day

  • Calories out: 4876 From lifestyle:2352, From activities:2524
  • Health data: Hours slept: 8
Run
  • 55m 20s
  • 10.63 kms
  • 05m 13s /KM

It is official, my coach hates me :p Dammit those hill repeat did HURT bad.

Find a hill and do 10 * 45 sec Z5 1m15 EZ

With Z2 before and after, I am hurting, believe me :p

Here are the splits on the hill

Sometimes I think I could get lazy fast :p I enjoyed my off day, but time to get back to work now. Hills repeat on the run during lunch, I know this will HURT bad :p

  • Calories out: 3200 From lifestyle:2453, From activities:747
  • Health data: Hours slept: 8
Off day today!

  • Calories out: 2493 From lifestyle:2493, From activities:0
  • Health data: Hours slept: 8
Bike
  • 1h 18m 23s
  • 36.46 kms
  • 27.91 KM/hr

Z1-2 ride after work, some winds but not too bad. It was cool :)

Avg Power: 169 W
Max Power: 653 W

A ride to finish the day will be nice Until there I will try to work. Motivation is not there mucho since I am back from vacation. I gotta kick myself and work dammit :p

Here is the real picture :)

  • Calories out: 3458 From lifestyle:2441, From activities:1017
  • Health data: Hours slept: 8
Swim
  • 45m 03s
  • 2363.00 meters
  • 01m 55s /100 meters

Swim at the lake, water is getting colder lately :p

Run
  • 43m 41s
  • 9.25 kms
  • 04m 43s /KM

Intervals day at the track, dammit it hurts good to do intervals :p

Plan was 10 min WU and CD, and 10 * 2 min Z1-2, 30sec Z5, 30sec EZ.

I walked most of the EZ 30sec. I ran one of those 30sec @ 3/km or so, I just can

Heading to the lake!

  • Calories out: 3555 From lifestyle:2432, From activities:1124
  • Health data: Hours slept: 8
Bike
  • 1h 29m 03s
  • 40.79 kms
  • 27.48 KM/hr

Some intervals on the bike, dammit it hurts. Plan was to ride 1h30, 15 min WU and CD with 5 * 8 min, 1min Z5, 1min EZ, 1min Z5, 1min EZ.

I did ok for most of them, but I slacked on the watts on some still. It is damn hard to push some watts when you go down a hill tho :p

I did, 362, 286, 296, 338, 280, 297, 237, 303, 244, 294 watts. Plan was to try to do all of those @315 watts or so ... =/

Climbing: 240 meters
Avg Power: 153 W
Max Power: 571 W

Two dinner with wine, lots of food and dessert is no good in the same weekend :p 

I still have a problem with my control when the food and the wine is good Gotta enjoy life sometimes after all no? I am not feeling guilty at all, but Steve is coming to get me so I better take care ... :p

As far as training goes, I might go run at lunch just because I feel like it but it is not on the plan so I might not also. 40km/h winds, screw that :p And I have a ride after work, probably in the rain and wind ... oh well.

  • Calories out: 3602 From lifestyle:2442, From activities:1160
  • Health data: Hours slept: 8

rlejeune's Training Log


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