Run
  • 1h 00m
  • 10.00 kms
  • -----

tempo workout..

warm up..

main set 3 x 10min at tempo pace 4:30 km pace with 5 min AR btw.

cool down.

felt good.. good solid tempo pace. like to bring it down to 4:20.

Bike
  • 1h 19m
  • 44.00 kms
  • 33.42 KM/hr

good ride on a rolling and bumby rd.. I heard the course was quite hard, but I liked it actually.. lots of spots where you really fly. I had never ridden the course so I was a little conservative on the first loop. I had maybe 2 or 3 little lapes in foxus and lost a little power, but over maintain a steady and strong effort ovet hte 44k. felt i kept something in the tank for the run, as I wanted to run a steady effort the whole 10k. Ned to work on power, and steady state effort.

Run
  • 50m 25s
  • 10.00 kms
  • 05m 02s /KM

good run, focused on a steady pace for the first 5 or 6 k.. was a little conservative as I did not want to blow up.. at the turn around I felt good, and took up the pace the last 4k. screwed up my timing as I wanted to go under 50 min.. and should have... oh well I will take the 50 min's.. as I did not have any knee pain, kept good form and finised strong and with some very fast people.. happy with my first race back. Next time I would take more risk going into the run and trust myself to hold it.. I think I could go 48 min on that course (sandy and soft actually very tough)...

Swim
  • 26m
  • 1500.00 meters
  • 01m 44s /100 meters

Shawnigan Lake tri... goood swim, better then expected for my first open water swim in 2 years. Wetsuit was a tight fit an constricted in the chest, but still pulled off a good time. felt strong in the water no issues other then sightin a little off.

Swim
  • 40m
  • 1300.00 meters
  • -----

quick swim..

200 wu 1:47 pace
4 x 50
200 1:46 pace
4 x 50
200 1:47 pace
4 x 50
4 x 25

avg pave swimming time 1:39

Ronin's Training Log


 May 2015 
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Time
Distance
  • May's totals
  • April's totals
  • 2015 totals
  • 2014 totals