Bike

• 1h 15m 09s
• 37.50 kms
• 29.94 KM/hr

Anaerobic conditionning

90 cad / warm up @ z1.5 to z2 10min.
90 cad / 4 x ( 4' @ z3.5 + 1' rec)
70 cad / 3' standing @ z2 3min.
60 to 70 cad / 3' jumps @ z2 3min.
70 cad / 4 x 1' one leg drill 4min.
90 cad / 4 x ( 3' @ z4 + 1' rec)
cool down

Strength

• 40m

Core

Sport

• Stretching
• 30m

Run

• 58m 31s
• 12.08 kms
• 04m 51s /KM

Easy run

Some muscles were a bit pissed at me... I pushed pretty hard during the wek-end so that was some leftover I guess.

Bike

• 1h 05m 01s
• 32.50 kms
• 29.99 KM/hr

Mixed course

warm up 100 cad/z1 10min
seated climb 60 cad/z2 2min
100 cad/z2 to z4 increases 3min
seated climb 60 cad/z3 to 4 2:30min
easy seated climb 50 to 70 cad/z3 2min
down hill 100-120 cad/z1 aero 3min
standing run 15 to 60 sec. up/down @ z3 2min
seated climb 60 cad z3 to z4 4min
down hill 100-120 cad/z1 aero 4min
jumps 80 cad / z3 2min
seated standing 70 cad/z3 2min
seated standing 80 to 100 cad/z2 2min
seated climb 50 cad z2.5 to 4 3min
seated 70-100 cad/z3 3min
hammer 100 cad/2 aero 4min
standing climb 70 cad/z3 2min
finish line 110-120 cad/z1 2min
cool down

Run

• 29m 04s
• 6.60 kms
• 04m 24s /KM

Brick run - Did it like 15min after the bike

@ z2
focus on good posture, arm position, high heels, relaxed lower legs

Run

• 1h 38m
• 21.83 kms
• 04m 29s /KM

Long run

W/U: start easy and build to a pace 20 sec. slower than race pace for 7 km.
from 7 km to 14 km run @ race pace.
from 14 km to 21 km slow back down to 20 sec. slower than race pace.

Half marathon in 1:35:03, new PR :) .... and there was some gas left in the tank. :) :)

Bike

• 1h 15m 01s
• 37.50 kms
• 29.99 KM/hr

Long tempo

90 cad / warm up 3 x ( 2' @ z2 + 2'@ z1) 12 min.
70 cad / 45" @ z3 with 15" pick ups to z4 8 min.
85 cad / @ z3 progressive to z4 5 min.
100-110 cad / @z1 5 min.
60-70 cad / @ z2 seated/standing 10 min.
100 cad / 10 x ( 1'@ z3 + 1'@ z2) 20 min.
cool down

Strength

• 45m

Core

Run

• 52m 06s
• 9.92 kms
• 05m 15s /KM

Long sustained climbs
W/U 10 min.
2x 10 min. @ z2/3 sustained climbs up to Summit Circle
cooldown

We gunned it down the mountain the second time, that was FAST.

About 1100 feet of climbing.