Shane's Training Log

Thursday - June 12

Bike #1
  • 1h 09m 43s
  • 28.70 kms
  • 24.70 KM/hr

Bike commute

Swim
  • 1h 15m
  • 3000.00 meters
  • -----

400wu
5x100 odds fast/evens easy
800
600
400
200
100 fast
200 cd
Finally back in the water - didn't feel the greatest but pace wasn't too bad (about 1:35/100 for the main set)

Bike #2
  • 1h 04m 42s
  • 33.42 kms
  • 30.99 KM/hr

TT
Includes about 20' warmup, 33:51 20kmTT and 10' cooldown

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Wednesday - June 11

Run
  • 44m 36s
  • 10.10 kms
  • 04m 25s /KM

VO2 Max
10' wu
6x3' hard 2' RI
5' cd
Felt pretty strong throughout, may have faded a little during the last two 3' intervals but overall was solid.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Tuesday - June 10

Run
  • 35m 04s
  • 6.90 kms
  • 05m 05s /KM

Easy run, feeling a little tight and slow today; probably a combo of the run and bike crash from yesterday.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Monday - June 9

Bike
  • 1h 18m 40s
  • 31.37 kms
  • 23.93 KM/hr

Left home this morning headed to the pool; about 6km from home there was a piece of rubber tubing on the road (from one of those car counter apparatus) that caught my front wheel and brought me down, travelling about 30km/h. I managed to scrub some speed before hitting the ground but I hit pretty solidly with only a little road rash and a couple of bruises to show for it. Once I swore at myself for a couple of minutes, I checked the bike over and with everything in working order, headed to the pool. Got there and it was closed :(

Run
  • 33m 12s
  • 7.00 kms
  • 04m 44s /KM

Pretty warm this evening, solid run anyway, felt strong and powerful for almost all of it. One little point in the middle where I fell off pace a little but otherwise good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2

Sunday - June 8

Bike
  • 51m 03s
  • 25.88 kms
  • 30.42 KM/hr

Tempo
2x20' (approx - did 2 10km legs)
5' wu
18' hard
5' spin
17:30 hard
5' cd
First ride on the TT bike this year; some neck discomfort but not too bad. Same route as the ITT, fairly windy today, almost all cross wind.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Saturday - June 7

Bike
  • 2h 36m 26s
  • 69.29 kms
  • 26.58 KM/hr

Ride to the track this morning and home this evening.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Friday - June 6

I was at the track most of the day; just felt like chilling out when I got home.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

gsmacleod's Training Log


 June 2008 
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