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Training Log Archive: Nat and the Hat

In the 7 days ending Jun 4, 2017:

activity	#	time	miles		km		+m
Cycling	4	6:01:40	98.28	(16.3/h)	158.17	(26.2/h)	778
Running	4	2:29:04	19.55	(7:37)	31.47	(4:44)	72
Stretching	2	45:00
Core/Strength	2	20:00
Stability/Injury prevention	1	5:00
BRICK - Bike to Run	1	1:55
Total	12	9:42:39	117.84		189.64		850

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Sunday Jun 4, 2017 #

9 AM

Cycling (SJAM) 1:18:44 40.03 km (30.5 kph) +15m
shoes: Bontrager Hilo Triathlon Clips

Sunday parkway ride. 40k @ z3-4 w/ some pulls (i.e., when you draft behind someone and try to keep up with them as they "pull" you along). Drafted with a tour de France dude! I was surprised that I kept up with him (only for like 1.5k though...). Mainly just did some pulls @ 33-35 kph on the flats and downs with the rest of the ride trying to keep consistent pace @ ~28-30 kph (i.e., z3). Used the TT bike and basically stayed in the aero bars the whole time to practice for the upcoming race on Saturday. Had some 70's rock music to keep me motivated and energetic seeing as how workouts like this are kinda boring on your own. :( If anyone wants to join me next time, please let me know! :)

C • Music and speed 1

11 AM

Cycling warm up/down 17:28 [1] 6.78 km (23.3 kph) +30m
shoes: Bontrager Hilo Triathlon Clips

Spinning out the legs on the way back home/ around the neighbourhood.

12 PM

Core/Strength 15:00 [4]

Continuous core circuit, 1min per exercise, 15 exercises, no rest.

Stability/Injury prevention warm up/down 5:00 [1]

Saturday Jun 3, 2017 #

11 AM

Stretching 25:00 [1]

5 PM

Core/Strength 5:00 [3]

Friday Jun 2, 2017 #

10 AM

Note

90' brick workout today in Z3 (60' bike, 30' run).

11 AM

Cycling (BRICK) 1:01:28 28.02 km (27.4 kph) +43m
shoes: Bontrager Hilo Triathlon Clips

BRICK WORKOUT! The weather just doesn't like it when I go biking apparently... it was even windier than yesterday and rainy too :( Biked along the river to the war museum, fire station and back. Used my kitchen as my transition zone again.

12 PM

BRICK - Bike to Run 1:55 [1]
shoes: Mizuno Wave Inspire 12

Decent transition, considering I had to bring my bike inside. Also a bit slower because I didn't use my speed laces, just regular ones.

Running (BRICK) 30:00 [3] 6.51 km (4:36 / km) +18m 4:33 / km
shoes: Mizuno Wave Inspire 12

BRICK CONTINUED, straight into the run after the bike + transition. Bollucks! That was tiring, I forgot how hard brick workouts were... ouff!

Thursday Jun 1, 2017 #

10 AM

Cycling long 3:24:00 83.34 km (24.5 kph) +690m
shoes: Bontrager Hilo Triathlon Clips

L1-2 ride in the gats with Elyse. SO FREAKIN' WINDY!!! Holy crap was it ever windy up in the gats today! It made the biking (especially up hill) that much harder... legs were pretty tired near the end, but didn't push it too too much seeing as how it was supposed to be a Z1-2 ride.

Wednesday May 31, 2017 #

6 PM

Running warm up/down (RALF) 9:19 [1] 1.72 km (5:25 / km) +5m 5:21 / km
shoes: Mizuno Wave Inspire 12

Warm up from Frank Ryan Park to Lincoln Fields.

Running intervals (RALF) 27:45 [3] 6.53 km (4:15 / km) +8m 4:14 / km
shoes: Mizuno Wave Inspire 12

"2 on 1 off" x 4 (1km loop and then 1/2 loop through grass/trees).

7 PM

Running warm up/down (RALF) 9:32 [1] 1.71 km (5:34 / km) +24m 5:12 / km
shoes: Mizuno Wave Inspire 12

Warm down back to Frank Ryan Park.

Tuesday May 30, 2017 #

2 PM

Running 1:12:28 [2] 15.0 km (4:50 / km) +17m 4:48 / km
shoes: Mizuno Wave Inspire 12

EZ 15k along the river (to island park and back).

Monday May 29, 2017 #

Stretching 20:00 [1]
(rest day)

Full rest day. Catching up on some zzzz's.

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