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View albumShane's Training Log
August 8
August 7
Rest Day! Legs are pretty sore but not joint pain and I got through the race with no blisters - feeling pretty good (definitely not like going for a run though :))
- Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 9.5
August 6
Bike
- 3h 11m 13s
- 90.00 kms
- 28.24 KM/hr
Run
- 2h 08m 58s
- 20.00 kms
- 06m 26s /KM
Swim
- 41m 38s
- 1900.00 meters
- 02m 11s /100 meters
Overall HR Info:
MinHR - 123
AvgHR - 150
MaxHR - 166
Cal - 6116
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
August 5
Bike
- 19m 07s
- 8.97 kms
- 28.13 KM/hr
Just a quick ride - run through all the gears, test the fit of the new helmet and 4 quick 20" sprints to 35km/h+. Feeling good, bike seems good - here we go!
Out - 10:24 HR 136
Back - 8:47 HR 146
Cal - 285
Run
- 19m 25s
- 3.80 kms
- 05m 06s /KM
Quick run at the race site - completed most of one lap of the four lap course. Felt really good and powerful, especially on the 4x20" pickups.
Out - 10:00 HR 150
Back - 9:25 HR 158
Cal - 338
Swim
- 08m
- 400.00 meters
- 02m /100 meters
Just a quick swim at the race site - felt really strong and smooth in the water.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7 Overall Workout: 3
August 4
Rest Day - some quick workouts tomorrow and then the big day :)
Spent some time with the bike this evening - checking bolts, adjustment, etc. Looks like I'm good to go :)
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7
August 3
Run
- 21m 40s
- 3.60 kms
- 06m 01s /KM
Strides
wu 6:34 HR 136
6x20" strides w 1:10 walking RI
cd 6:10 HR 146
Cal - 314
Swim
- 15m 39s
- 1000.00 meters
- 01m 34s /100 meters
Race tune up
200m wu
4x50m w 20" RI
4x100m w 30" RI
200m cd
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4
August 2
Bike
- 24m 30s
- 10.81 kms
- 26.47 KM/hr
Some quick accels around Greenwood to GC and supper.
Swim
- 22m 28s
- 1400.00 meters
- 01m 36s /100 meters
300m wu
6x50 hard 15" RI
6x100 moderate 20" RI
200 cd
Sport
- Golf
- 4h 00m
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
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Nice easy recovery ride - no HRM. Just easy riding - felt really good throughout. Really got the muscles moving and this combined with the swim has loosened me up a great deal.
Nice easy recovery swim.
10x100
Playing with a bigger body roll and dolphin kicks off the wall.