Bike
  • 4h 00m
  • 113.25 kms
  • 28.31 KM/hr

good long ride with Dave. Heart rate stayed low did some good climbs.. majuba the steep side.. then out to Columbia Valley and did the 13% hill to the top turned around and came home via majuba again. nasty headwind the whole way home. Felt good almost the whole time. Re fueled at about halfway treated myself to a twix and a coke ;)

approx 2600ft of climbing

Run
  • 1h 00m
  • 7.20 kms
  • -----

speed and strength workout.

hops 38 steps then 900m threshold run then bungee work x 5

1st 900 - 4:15 per / km pace
2nd 900 - 4:15 pace
3rd 900 - 4:19 pace
4th 900 - 4:12
5th 900 - 4:07

Swim
  • 1h 00m
  • 2400.00 meters
  • -----

400 wu 8 x 50 drill 400/ 2 x 200 / 4 x 100 / 6 x 50/ 4 x 25.

Bike
  • 1h 10m
  • 32.00 kms
  • -----

time trial type workout..

main set 3 x 15 min hard tempo 2 min recovery.

Hr avg set 1 - 147
Hr avg set 2 - 149
Hr avg set 3 - 148

Run
  • 1h 00m
  • 6.50 kms
  • -----

drills and track work.

main set (4 x 200 hard 200 easy) x 3

Bike
  • 55m
  • 26.00 kms
  • -----

big gear strenght workout. went pretty well.

main set.
3 min per leg big gear single leg drill
5 min big gear 45sec standing 15 sec seated.
5 x 1 min on 1 min off big gear
lunges 10 x 3sets each leg
3 min 50 sec standing 10 sec seated
3 x 1 min on 1 min off big gear
3 x 20sec flat out 1 minoff.

Run
  • 1h 16m
  • 13.00 kms
  • -----

not a bad run.. slow pace.. some hills.

Swim
  • 45m
  • 1700.00 meters
  • -----

400 wu -good pace 1:46
8 x 50 drills
400 - 1:43 pace
200 - 1:41 pace
100 - 1:35
100 - 1:31
2 x 50 at 1:24 pacegood swim.. felt a little faster better form slightly

Ronin's Training Log


 April 2015 
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