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Training Log Archive: JuraMac

In the 7 days ending Jun 9, 2019:

activity	#	time	miles		km		+m
cycling	4	8:34:21	114.15	(4:30)	183.7	(2:48)	1860
Swimming	5	5:05:00	5.53	(55:09)	8.9	(34:16)
RUNNING	3	1:59:40	13.2	(9:04)	21.24	(5:38)	290
Triathlon	1	1:24:00	16.0	(5:15)	25.75	(3:16)
Total	12	17:03:01	148.87	(6:52)	239.59	(4:16)	2150

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Sunday Jun 9, 2019 #

10 AM

Triathlon 1:24:00 [5] 25.75 km (3:16 / km)

First triathlon at Club La Santa
Had a pretty decent swim - 750m - but arms feeling tired
Transition into the cycle wasn’t great but it wasn’t timed and really enjoyed the ride until my chain came off on the last downhill but managed to fix it without loosing too much time
Legs feeling alright into the run and Emma was just ahead of me so I was trying to catch her and finished with Emma and Alastair which was nice

Saturday Jun 8, 2019 #

9 AM

RUNNING 1:09:00 [3] 11.0 km (6:16 / km) +290m 5:33 / km

Long run up a volcano with half the squad
Pretty warm on the way up but great views of the island

3 PM

Swimming 1:10:00 [4] 2.5 km (28:00 / km)

Endurance swim set
Lots of front crawl and pull which wasn’t that nice. Felt tired but still strong

Friday Jun 7, 2019 #

9 AM

cycling 3:50:00 [4] 85.0 km (2:42 / km) +1300m 2:31 / km

Long cycle over to the north east side of the island and then up a massive steep hill! Had to climb over some road blocks and avoid rock falls on the way up but the winding road was awesome and we were rewarded with amazing views at the top!
Stopped for some crepes about 60km in which was ideal

C • Lotta cycling ? 2

5 PM

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Technique set with lots of front crawl drills

Thursday Jun 6, 2019 #

8 AM

RUNNING warm up/down 10:00 [3] 1.2 km (8:20 / km)

RUNNING 20:00 [5] 5.0 km (4:00 / km)

Early morning track session before breakfast
Did 5x 400, 400, 200 at 5km pace
400s off 2:10mins and 200s off 1:20mins
Felt ok for the first few and then the rest was a bit more of an effort, managed to keep the pace up though which was good!

RUNNING warm up/down 6:40 [3] 1.2 km (5:33 / km)

10 AM

cycling 1:24:00 [3] 29.4 km (2:51 / km)

Easy cycle in the wind

5 PM

Swimming 35:00 [4] 1.0 km (35:00 / km)

Open water swimming in the lagoon
Felt good and learned how to sight whilst swallowing a lot of salt water!

Wednesday Jun 5, 2019 #

9 AM

cycling warm up/down 12:21 [3] 3.6 km (3:26 / km)

Easy bike warm up to the bottom of the hill for our hill reps!

cycling 1:30:00 [4] 30.5 km (2:57 / km) +560m 2:42 / km

Hill reps for 2x 15mins, alternating one rep spinning up and the other grinding then easy on the way down. Felt better on the spin ones than the grinding but it wasn’t too hot so managed to try hard.
Managed 7reps in total
Then went on a longer easy cycle ride back to La Santa which was about 15-20km

RUNNING 14:00 [4] 2.84 km (4:56 / km)

Brick run around the lagoon after our cycle, really hot but managed to keep a good pace. Really enjoyed it and legs didn’t feel too bad

5 PM

Swimming 1:10:00 [4] 1.3 km (53:51 / km)

Speed session
300m warm up
6x 50m 9/10 effort going off 1:45
Then some deep water starts from the middle of the pool
Some diving at the end

Tuesday Jun 4, 2019 #

10 AM

cycling 1:38:00 [3] 35.2 km (2:47 / km)

Day one of GU tri club tour to Club La Santa
Easy cycle just to test out everyone’s levels, nice to see the scenery of lanzarote and chat along the way :)

C • Scenery good one 2

3 PM

Swimming 1:10:00 [4] 2.1 km (33:20 / km)

Nice strength swim session coached by Dom in the 50m outside swimming pool!
Swimming just behind Izzy which was good for motivation
Mainly pull

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