Training Log Archive: GooderIn the 7 days ending Jun 7, 2015:
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Sunday Jun 7, 2015 #
Swim race (Milton Tri Course) 10:45 [4] 0.75 km (14:20 / km)
1st Race of the 2015 Season
Great day with the family at Kelso for Milton Tri.
Perfect sunny conditions with moderate wind. Water was great at 68F
Started off with the lead pack for 1st 250m then got dropped and therefore lost any drafting for the rest of the swim. Came out of the water with Ed Cyr & Mike Coughlin so I was pretty happy and in great shape for the bike.
Great day with the family at Kelso for Milton Tri.
Perfect sunny conditions with moderate wind. Water was great at 68F
Started off with the lead pack for 1st 250m then got dropped and therefore lost any drafting for the rest of the swim. Came out of the water with Ed Cyr & Mike Coughlin so I was pretty happy and in great shape for the bike.
Ride race (Tri Bike) 47:05 [5] 30.0 km (1:34 / km)
Started off solid then the major climb dropped the average speed quite a bit. Cruised it north on 6th line and kept a steady effort. Pretty happy with bike, came in with 5th fastest bike split.
10km split 17:49
20km split 15:15
30km split 15:00
10km split 17:49
20km split 15:15
30km split 15:00
Run race (Milton Tri Course) 27:48 [5] 7.0 km (3:58 / km)
shoes: Hoka Clifton
Solid run for me, felt great with the Hoka's and new quick laces
Splits were
1km 3:55
2km 3:59
3km 4:06
4km 3:52
5km 4:16
6km 4:12
7km 3:58
AG 1/55 Overall 9/355 Men.
Splits were
1km 3:55
2km 3:59
3km 4:06
4km 3:52
5km 4:16
6km 4:12
7km 3:58
AG 1/55 Overall 9/355 Men.
Saturday Jun 6, 2015 #
Note
(rest day)
Watched Andrea and friends race at Woodstock sprint tri
Friday Jun 5, 2015 #
Mountain Bike 1:09:55 [3]
Quick morning rip on Grand River Trail and 1 loop plus extra climb at Chicopee. Their trail is now officially open and nicely groomed except 1 section of it. Not bad for a quick good Xterra training session.
Swim 50:00 [3] 2.5 km (20:00 / km)
500 free with fins
200 kick
6x300
200 kick
6x300
Thursday Jun 4, 2015 #
Ride (Tri Bike) 51:17 [3] 31.14 km (1:39 / km)
Morning Tri Ride after getting home from night shift and before taking kids to school at 8:45am.
Wednesday Jun 3, 2015 #
Ride (Road Bike) 1:03:18 [3] 35.18 km (1:48 / km)
Quick morning spin to the East. Nice tailwind for the last 5km.
Swim 47:00 [3] 2.3 km (20:26 / km)
300 free with fins
5x100 mixed (free, kick, back etc)
5x100 pull
5x100 on 1:45
5x100 on 1:40 with paddles
5x100 mixed (free, kick, back etc)
5x100 pull
5x100 on 1:45
5x100 on 1:40 with paddles
Mountain Bike 1:35:35 [3]
1 lap of Hydrocut. Trail was perfect. No dust, no mud. Probably best conditions there ever.
Core Strengthening/Weights & Stretching 30:00 [3]
Professional stretching/physio at WSM after ride.
Tuesday Jun 2, 2015 #
Run 30:00 [3]
shoes: Hoka Clifton
Treadmill run
Core Strengthening/Weights & Stretching 15:00 [3]
weights and stretching
Monday Jun 1, 2015 #
Swim 25:00 [3] 1.5 km (16:40 / km)
1000m time trial in 15:36 (500 @ 7:51, 750 @ 11:46)
500 free with fins
500 free with fins
Ride (Road Bike) 1:03:01 [3] 37.08 km (1:42 / km)
Quick easy afternoon ride on road bike. 1st time outside for road bike.