bike workout
- 2h:10:55
- Avg HR 129, Max 168
- 999Kcal
- 55.5km
- Avg Speed 25.5km/h, Max 49.6
- Avg Cadence 84, Max 118
Iona
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Monthly Archives: May 2006
Big weekend
swim workout (2150m?)
run workout
- 1h:53:18, Avg HR 136, Max HR 169
- 954Kcal
Cypress
This was an empowering workout. I definetly want to do the climb up Cypress again. It was 45min top to bottom. The way down was soooo cold. I rode up beside Stan the whole way. Benny bought us all coffee and treats at the Savory Pie company afterwards.
bike workout
- 4h:37:17
- Avg HR 137, Max 171
- 128-148HR 1h:50:18; Above 1h:17:56
- Kcal 2377
- 100.6km
- Avg Speed 21.7km/h, Max 57.1km/h
- Avg Cadence 79, Max 113
run workout
- 40:32, Avg HR 153, Max HR 164
- 403Kcal
Kits Pool
5min swim workout, 45min easy swim, 5 min warm down
I swam with Alison at Kits pool tonight. We wore our wet suits. It feels great. Ran into Heather and Stan, lots of triathletes at the pool.
Flat Commute
1hr bike commute, rode the Jake, tires were pretty low pressure. The Jake needs a service.
Stiff Legs
swim workout
- warmup 2 x [200f, 100p, 50k]
- 4 x 50m [25m drill, 25m swim]
- 6 x 200m
- 200m easy
track workout
- 2000m, 1600m, 1200m, @ just under 1:50 pace per lap
- 800m @ 3:26, 400m @ 1:20
My legs are really stiff today. It took me a long time to get warmed up at the track workout. I switched Friday’s swim with today, so that I can swim with Alison on Friday at Kit’s pool. I iced my quads in the evening.
Killer Bike Ride
Maia killed me in the morning with too many lunges and squats (35 min strength core + legs, 10 min stretching)
bike workout
- 2h:32:23
- 68.6km (5 x 8km time trial in groups of 4)
- Avg speed 27.0km/h, Max 49.4km/h
- Avg Cadence 88, Max 118
I pushed real hard in this workout. Good times. I was sore from the morning workout. I took an advil before sleeping to make sure I had a good sleep (it was!).
No.5 Road Run
swim workout (did the same one as Friday) – I did this workout on my own after a good day gardening.
run workout (1h10) – Watermania, to No.5 Road, to Finn Slough, around building in 3Rd park, and back
Flat
Today I got a flat on the bike ride, just before the Spanish Banks hill. It was a nice morning, so I took my time and changed it with no problems. It’s good to get that out of the way before the race in Victoria. I cut the ride a little short.
ride workout
- Exe Time: 1h43:44
- Avg HR 128, Max HR 155
- 786Kcal
- Distance 39.1km
- Avg Speed 22.6km/h, Max 50.3
- Avg Cadence 84, Max 113
Gym at Watermania
I went to the gym at Watermania to do some strength and core exercises (mostly arms). It’s a nice gym.
swim workout
- warmup of 2 x [200f, 100p, 50k]
- 4 x 50m of [25m drill, 25f]
- 6 x 100m
- warmdown 200 mixed