Bike

• 1h 09m 58s
• 30.00 kms
• 25.72 KM/hr

Anaerobic conditioning plus

90 cad / warm up @z1-2 (20 min.)
100 cad / 6 x (5' @ z4 + 30" rec)
CD

Run

• 27m 40s
• 5.63 kms
• 04m 55s /KM

Brick run, easy pace

Sport

• Massage
• 1h 00m

Tu sais que t'as un bon filon quand ton nouveau masso c'est déjà disloqué une épaule en soignant un linebacker des Alouettes... :P

Bike

• 1h 15m 05s
• 37.50 kms
• 29.97 KM/hr

Climb intervals

WU
60-70 cad / 10' @ 75% 10min
85 cad / 4' @ 50% 4min
60-70 cad / 10' @ 80% 10min
80 cad / 4' @ 65% one leg drills 4x30" 4min
60-70 cad / 2 x (2.5'seated @ 85% + 2.5' standing @ 95%) 5min
85 cad / 4' @ 50% 4min
80 cad / 4' @ 65% one leg drills 4 x 1' 4min
100-130 cad / 4' @ 75% 4min
CD

Strength

• 45m

Core

Run

• 42m 33s
• 8.13 kms
• 05m 13s /KM

Hill repeats

2x (1min, 2min, 4min)
I kind of blew up in the last 4min, the legs were still tired from yesterday's test.

Bike

• 40m
• 23.00 kms
• 34.50 KM/hr

Functional Threshold test
Warm up
@90-100 cadence maintain maximun sustainable heart rate for a minimum of 20min. to a max of 30min.

20 min dans le tapis.
Avg HR: 180bpm
Avg watts: 256

25 watts better than ~9 weeks ago :)

Sport

• Stretching
• 35m

Strength

• 45m

Core

Run

• 1h 02m 06s
• 12.63 kms
• 04m 55s /KM

Long run ... that was supposed to be 18k
Steady Z2

Lendemain de veille... c'était de la marde!