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Training Log: hmorisseau

In the last 7 days:

activity # timemileskm+m
  bike3 3:19:00 12.37(16:06) 19.9(10:00)
  swim4 2:46:00 10.31(16:06) 16.6(10:00)
  run4 2:41:40 16.78 27.0
  strength2 50:00
  Stretching 1 30:00
  Total14 10:06:40 39.46 63.5
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Tuesday Aug 14 #

7 AM

swim 1:00:00 [3] 6.0 km (10:00 / km)

Wu: 2x 100swim, 100 pull
100 swim
3x 150 pull with 20s rest inbetween
4x 50 kick hard with 20s rest inbetween
3x150 pull with 20s rest inbetween
4x50 kick hard with 20s rest inbetween
2x 200 swim with 30s inbetween
2x25 Sprint with 20s inbetween
150 kick cd

The indoor pool is closed now so had to do this at the outdoor pool. The water was really warm like a bath tub but prefer that over the water being cold because it was already really cold outside. Was just hard to get going fast when it’s that warm. Chest still kind of hurts today and breathing is uncomfortable

Monday Aug 13 #

5 PM

run 45:00 [3] 9.0 km (5:00 / km)

Pre act
Glute activation
15 wu
15 of 3:30 steady, :30 surge
15 cd
Hip mobility
Weights
Lower leg strength
Core
Stretch and roll
Bike home

This was a pretty good workout for me. Feels like I haven’t done a good workout in a while. Surges didn’t feel super smooth but worked at getting right back into steady and rolled pretty well on that.
6 PM

strength 30:00 [3]

Day 1 week 2

Deadlifts 3x8
Wu-25’s
45’s
Plyo pushups 3x10
No weight just slow down explosive up

Dumbbell bench press 3x8
35’s
Landmine press 3x8/s
Bar +7.5
8 PM

bike 1:00:00 [2] 6.0 km (10:00 / km)

~15 min bike to mountain bike trails
~30 min on trails
~15 min bike home

Was enjoying myself a little bit more today and was feeling more confident on the trails but decided to go over this bridge but did not have enough speed going up so was really wobbly when I got to the top and my front tire went over the side and I went head over handle bars, ate some dirt, knocked the wind out of myself pretty good, laid there a bit until I could breathe again then headed home on the nice, smooth, paved road. No major injuries but my head and chest kind of hurt a bit.

Sunday Aug 12 #

10 AM

run 1:15:00 [3] 15.0 km (5:00 / km)

Pre act
6 lunges
75 long run
Then swim...

Ran out towards delta today and then my mom picked us up along the way so we could do an open water swim at the beach afterwards. Good run. Had a gravel shoulder to run on. It was really hot out today so a bit slower.
11 AM

swim 46:00 [3] 4.6 km (10:00 / km)

After run...
30 min steady swim
10 min deep water run
6 min steady swim

Was really excited to get in the water after that run because it was so hot. Good swim really refreshing. There’s no buoys or anything there though so hard to sight anything. Just kind of had to go where ever

Saturday Aug 11 #

9 AM

bike 1:15:00 [4] 7.5 km (10:00 / km)

1 lap wu + turn around to gather group
2 laps of 5 mins hard, 3 mins easy
Cd to parking lot
Then run...

This was good. The people I usually bike with weren’t here today so biked with some new people. Had a bit of trouble getting a good system going the first lap but figured it out for the second and we pushed each other good.
10 AM

run 11:40 [3] 3.0 km (3:53 / km)

After bike...
3k loop at tempo
Then swim...

This was ok. Quinn ran beside me and was trying to have a conversation but it was mostly just him talking and me nodding. Didn’t have much extra breath to spare but it was good and hard
11 AM

swim 30:00 [3] 3.0 km (10:00 / km)

After run...
1 loop around fountains
1 loop around 4 buoys

This was just a steady effort. Water felt pretty refreshing as it’s really hot today.

Friday Aug 10 #

7 AM

swim 30:00 [2] 3.0 km (10:00 / km)

300 swim
300 kick
300 pull
100 swim
100 kick
100 pull

Felt tired today
8 AM

Stretching 30:00 [1]

Hip mobility
Jo’s hip mobility
Stretch and roll

Thursday Aug 9 #

6 PM

bike 1:04:00 [3] 6.4 km (10:00 / km)

8 min bike to meeting place
56 min steady
Then run...

Good bike
7 PM

run 30:00 [2]

After bike...
30 easy run
Hip mobility
Weights
Stretch and roll
Bike home

Ran easy around the park with my dad. Didn’t feel too bad but I’m still feeling tired today
8 PM

strength 20:00 [3]

Day 2 week 1

Rfe’s 2x8
Wu-20’s
35’s
A run 2x15s

Anti rotation with band 2x10/s
Dark purple band
Pull-ups 2x10,12
Used a band

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