Site:
http://slowfattriathlete.ca
Miles:
9867 total / 433 in 2014
Goal:

Qualify for Boston. 1/2 Ironman (DONE! 2012). FULL Ironman!! (Date and location set. Mount Tremblant PQ. August 2014 Ironman North American Championship)

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Bruce logged 9867 miles.

Last workout 8 days ago. Help get them back on track!

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Entries

  1. swim
    good Bonivital pool 2200 yd 01:18 62:38 pace

    Weekly swim workout, mostly drills then some laps at the end.

  2. RUN
    good South Pointe 4 mi 00:36 08:57 pace

    Good, but really hot run mid afternoon.

  3. RUN
    good South Pointe 8 mi 01:14 09:17 pace

    Good run this morning. Kept the pace at 9:20/mi for the first four mile, then let it speed up a bit. Faster than last week by 00:12/mi so this was a win.

  4. RUN
    good South Pointe 4 mi 00:34 08:35 pace

    Great run on a wet afternoon. I'm going to have to change my 4 miles route soon as the roads I run on are almost completed and they're getting ready to open them to traffic. It's rea... read more

  5. VELO
    good Indoor trainer 17.83 mi 01:15 14.3mph pace

    4:00 easy warm up
    6 x 1:00 Z5 2:00 easy
    2 x 6:00 Z3 3:00 easy
    10 x 2:00 Z4 1:00 easy
    3:00 cool down.

  6. RUN
    good South Pointe 5.33 mi 00:51 09:37 pace

    Brutal run today in the cold and wind. Goal was to run 5 X 4:00 hard w/3:00 easy recovery between.
    1) Warm up
    2) 2:18 @ 7:11 .... wayyyy too fast
    3) 3:20 @ 7:43 ..... better, but still too fast
    4) ... read more

  7. swim
    good Indoor 2500 yd 01:19 55:34 pace

    So so swim

  8. RUN
    good South Pointe 4 mi 00:35 08:46 pace

    Great run on a windy afternoon.

  9. RUN
    good South Pointe 8 mi 01:16 09:28 pace

    Good long run today. A little windy in some spots but otherwise great.

    • Sam P.
      Sam P.

      Great longer run! Are you signed up for a race this fall?

      17 days ago Like

    • Bruce T.
      Bruce T.

      I am in the WFPS half next month. We are going to do the Wild Hog but it didn't fit our schedule.

      17 days ago Like

    • Bruce T.
      Bruce T.

      .... We were...

      17 days ago Like

  10. VELO
    good Indoor trainer 18.25 mi 01:15 14.6mph pace

    Indoor trainer for this one because it was just too cold out there today. 75 minutes total
    5:00 easy warm up
    6 x 1:30 Z5 3:00 easy
    2 x 6:00 Z4 3:00 easy
    10 x 1:30 Z 0:30 easy)
    5:00 easy cool down
    I... read more

  11. RUN
    great South Pointe 4.01 mi 00:35 08:47 pace

    Just a super run today. I started the Garmin and didn't look at it again until it beeped for mile 4. I just ran as felt.
    1) 8:41
    2) 8:37
    3) 8:53
    4) 8:57
    Gotta love this.

  12. VELO
    good Indoor Trainer 15.16 mi 01:03 14.3mph pace

    Indoor trainer workout

    10:00 easy warm up

    8 x 00:15 hard 00 :45 seconds easy

    3 x 8:00 hard (Z4) 4:00 easy

    4 x 1:30 hard (Z3) 00:30 easy

    1:00 easy cool down

  13. RUN
    good South Pointe 5 mi 00:45 08:54 pace

    Great run in the cold and wind today. Best once since yesterday.

  14. swim
    good Bonivital Pool 2200 yd 01:25 68:00 pace

    Morning swim.

    4 x 100 (swim, kick, pull, swim)

    8 x 50 pull on base

    4 x 100 on base +5 sec
    1:00 break, then 100 free sprint, then go right into a 200 easy for active recovery
    Repeat this set 2 ti... read more

  15. RUN
    good South Pointe 4.01 mi 00:36 08:57 pace

    Just a super run on a cool windy morning. Started good and got better with each mile. Finally broke the 9 min mile for the first time in 14 months. It's coming back, and I LIKE it.

  16. RUN
    good South Pointe 8 mi 01:23 10:25 pace

    Great run with Kris today. Did 5 and :30 to try it out. Hardly felt like running ;)

  17. VELO
    good Kings Park 25.05 mi 01:40 15.0mph pace

    Haven't gone this far in the saddle in 13 months. Went out with Kris for this ride. Good weather, good bike, stupid drivers, you know. Normal bike.

  18. RUN
    good South Pointe 4 mi 00:41 10:15 pace

    The goal for this run was to keep the HR below 140. I soon found out that meant walking so I aimed for under 145. Ended up with an average of 144, but at the end of the run, I sure didn't feel... read more

  19. VELO
    good Trainer 10.34 mi 00:44 14.1mph pace

    Holy Crap hard.
    1 X 5:00 w/u
    8 X 1:00 Z5, 2:00
    1 X 4:00 Z4, 2:00
    3 X 1:30 Z3, 0:30
    1 X 3:00 cool down
    It's been a LONG time since I spent time on the trainer, and it shows.

  20. RUN
    good Neighbourhood 4 mi 00:38 09:22 pace

    Had an excellent run at noon today, even though it got pretty warm. One of the fastest runs I've been able to do in a lot time.
    Using a new 910XT watch thanks to Manuel. I think some of his m... read more