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Training Log Archive: Nat and the Hat

In the 7 days ending Jan 13, 2018:

activity	#	time	miles		km		+m
Cycling	3	2:46:01	55.13	(19.9/h)	88.72	(32.1/h)	554
Swimming	1	1:03:00	2.17	(28:58)	3.5	(18:00)
Running	1	50:00	5.4	(9:16)	8.69	(5:45)	67
Total	5	4:39:01	62.7	(4:27)	100.91	(2:46)	621

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Saturday Jan 13, 2018 #

4 PM

Cycling 1:00:01 [3] 33.62 km (33.6 kph)
shoes: Bontrager Hilo Triathlon Clips

Easy ride; no Zwift today.

Wednesday Jan 10, 2018 #

11 AM

Swimming (uOttawa - 25m pool) 1:03:00 [3] 3.5 km (18:00 / km)

Started off with a 2100m @ Ironman/Ironman 70.3 pace; focusing on walls and turns as well as stroke count. Then did a bunch of 100's, 50's, 25's, "sprint-ervals", kick drills, swim drills, and warm down.

6 PM

Running warm up/down (RALF) 13:50 [1] 1.89 km (7:19 / km) +5m 7:13 / km
shoes: N2 1080V2 New Balance

RALF warm up; snow hurdles + 400m loop run intervals x 3.

Running (RALF) 36:10 [3] 6.8 km (5:19 / km) +62m 5:05 / km
shoes: N2 1080V2 New Balance

1.22k loop - 5:45.34
Easy loop (550m)
1.35k loop - 6:26.94
Easy loop (550)
1.22k loop - 5:45.29
Easy loop (550m)
1.35k loop - 6:25.30

Monday Jan 8, 2018 #

4 PM

Cycling (Zwift) 1:23:00 [3] 41.9 km (30.3 kph) +503m
shoes: Bontrager Hilo Triathlon Clips

Tonight's Zwift workout was only a 503m elevation/climb, averaging 152watts, cadence was a bit low, felt easy overall.

Sunday Jan 7, 2018 #

5 PM

Cycling (Zwift) 23:00 [3] 13.2 km (34.4 kph) +51m
shoes: Bontrager Hilo Triathlon Clips

Short loop on Zwift tonight, only a 51m elevation, averaging 172watts, and had a lovely view of some volcano's with bubbling lava!!!

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