Mark De Lanoy Content Library

No Description

Contains 1 photos

No Description

Contains 1 photos

No Description

Contains 1 photos

No Description

Contains 1 photos

Training: Pre-race training day, i.e. swam 15 min in the lake, rode 45 min easy

Training: AM Swam 4 * 25 yd sprints, 4 * 50 yd sprints, 4 *100 yd sprints. Sloowww times for all of this. Worked on lower arm cadence, increasing leg cadence, minimizing body roll. Seemed to get faster later on. 45 min total

Training: Prep for Lake Chelan Half this weekend, i.e. AM swim 0.5 HR 400yd interval, 200yd interval, 4*25yd sprints and then 400 yd technique.

Training: Rest/recovery day. DOM in quads still.

Training: Rest day

Training: Lake Chelan Half... swim was OK (expected), T1 was good, bike was forgettable (sore back from the get go), T2 was good, run first half was just 8.30 pace to finish, but surprised myself in 2nd half by negative splitting, i.e. 6.40 splits. Big thing was I finished with no stomach, dehydration, etc. issues.

Training: Rest day, poor motivation especially with Lance climbing Mt. Ventoux, and the Seattle Sounders playing Chicago. TV/lazy/rest day.

Training: AM: Swam 1 HR ladders, i.e. 500, 400, 300, 200, 100 plus 600 yds of technique. Also rode 1 HR 2% and lifted UB (stretch cordz) and LB (Squats, Seated CR, Leg Extensions, and Leg Curls). Total of 2.5 HR

Training: PM: Rode outdoors for 2 HR's. Also ran 0.5 HR easy.

Training: Swam (0.75HR - Hard)/Lifted (0.5 HR - UB) and rode indoors (1.5HR -hard)/ran (0.5HR - easy)

Training: Rest day... Legs felt completely dead yesterday so pointless to have another training day. Lake Chelan Half Tri next weekend (so overtraining/injury) more of a worry.

Training: Rest day... Legs felt completely dead yesterday so pointless to have another training day. Lake Chelan Half Tri next weekend (so overtraining/injury) more of a worry.

Training: Rest/recovery day. DOM in quads but that's expected. Beyond that fine.

Training: AM: Rode indoors for 1HR @ 1%. Easy. Legs felt dead but did I expect after yesterday's marathon session.

Training: Swam (45 min 4*400 yds with paddles), Rode 2.5 HR indoors.

Training: Rest day (travel to Lake Chelan for the half triathlon)

Training: AM Rode 1HR @3% on the trainer.

Training: AM Rode 2 HR's on the trainer this morning. There's fun... Used 3% gradient...

Training: PM ran 4 miles HIE in 28 min. Legs still felt like blocks of wood.

Training: Training resumes... PM ran half hour ~145 BPM (4MI/30.30 min)

Training: AM Swam 2100 yds, i.3. 600, 500, 400, 300, 200, 100 ladders. Finally feeling better, i.e. working on the form and strength. No bad effects from the stretch cordz session from Sunday. Also rode 1 HR @ 3% on the trainer. Legs felt recovered.

Training: Ran 4.1 MI in ~31 minutes. Really didn't press it as temp was 97 (in Seattle). Nice dry heat with a touch of humidity. Leg's felt a bit wooden due to the hard ride in the morning.

Training: Swam (AM) Hard 700-600-500-400 ladder, Ran (PM) Easy 10K

Training: AM swam half hour, 400 yd interval, 200 yd interval, 2 * 100 yd interval, 4 * 25 yd sprint. Felt like I was hauling a boat anchor. Hmm...

Training: AM swam 45 min ladders, i.e. 500/400/300/200/100 yds with 200 yd kick. Also rode 1 HR @ 3% gradient (trainer)

Training: AM swam 45 min ladders, i.e. 500/400/300/200/100 yds with 200 yd kick. Also rode 1 HR @ 3% gradient (trainer)

Training: PM Ran 4.1MI in 30:30 @ 145 BPM. Afterwords lifted, i.e. 4*20 squats @135pds.

Training: AM: Swam 1 HR, i.e. 400 yd warmup, with 3 * 400 yd intervals with paddles/pull bouy. Then 800 yd technique.