Run

• 48m
• 9.90 kms
• 04m 51s /KM

Z2

I fucking hate running that early in the morning. Nothing feels right and everything seems to be harder than it should.

Bike

• 1h 30m 01s
• 45.00 kms
• 29.99 KM/hr

30m wu
8x (3m Z4, 2m rest)
CD

Strength

• 45m

Core

Run #1

• 17m 25s
• 3.73 kms
• 04m 40s /KM

Warm up

Run #2

• 19m 28s
• 5.00 kms
• 03m 53s /KM

Race

Highlights of the day:
Someone stepped on my right heel at the start and I almost fell, potentially causing a massive pile up.
I feel like I managed the effort well but didn't find that extra gear on the last 1.5k.
My shoes were double their usual weight at the finish line due to unavoidable, deep puddles.

Pretty happy with the PR by 57 seconds! :)
89/658 OA
17/84 AG

Run #3

• 11m 13s
• 2.32 kms
• 04m 50s /KM

Cool down

Sport

• Stretching
• 25m

Bike

• 1h 10m 04s
• 35.00 kms
• 29.97 KM/hr

Max aerobic effort mix

warm up 90 cad @ z1 5
70 cad @ z2 10' up 10' down 4min
60 cad @ z3 30'progresive standing 5min
80 -110 cad @ z2 3min
80 cad @ z3 standing 3min
110cad 1' @ z1 + 1' @ z2 + 1' z3 + 1' @ z4 4min
100-110 cad @ z2 aero 4min
90 cad jumps @ z3 vary time 3min
60 cad @ z2 x 1 min. Up 1 down 6min
100 cad / z2 3min
100 cad @ z3 with standing holds to max bpm 3min
90 cad @ z1 recovery 2min
100-110 cad @ z2 aero 2min
100 cad @ z2 to z3 5min
70cad @ z2 jumps 3min
cool down 5min

Run

• 1h 05m 55s
• 14.02 kms
• 04m 42s /KM

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

Strength

• 45m

Morning core workout.

Cabane à sucre urbaine à soir dans le vieux port.

Run

• 37m 12s
• 8.82 kms
• 04m 13s /KM

10k & better intervals with the CT crew

10m wu
10x 2m hard, 1m rest
10m cd

Rest was complete rest so not included in time.

Intervals:
3:54 "Easy start"
3:50
3:53
3:32 I accidentally launched the hostilities!
3:41
3:31 Some more of that
3:41
3:51
3:55 This actually felt so easy
3:12 BALLS TO THE WALL!!!

I've never, ever seen those paces. Very happy about this workout! :)