First Run, Bike, Swim of ‘09

Took the morning easy with some breakfast and coffee (of course). I was chatting up guru on fb for a while and trying to get up the motivation to get moving (always the hardest part eh?). Once I did the goals of ‘09 kicked in and I got moving with a run –> bike brick, a small break with nibbles and then it was off to the pool for a short swim. All of this at base pace. I can sure feel the wear on the legs from the past sessions and am looking forward to this coming Monday’s break. The pool has become a welcome sight to get off of the legs and to just feel the water. Not a bad start to the year, now I have all season to slow down.


  • Distance: 8.25
  • Duration: 1:30
  • Avg Pace: 10:54
  • Avg Speed: 5.5
  • Calories: 1153


  • Distance: 21mi
  • Duration: 1:21:59
  • Avg HR: 133
  • Max HR: 150
  • Avg RPM: 73.8

This was a strength session: w/u 10 minutes 10 x 1 minute 45 seconds fast 15 seconds easy. 2 minutes extra easy spin main set: 4 x 7 minutes big gear. Rest interval 3 minutes c/d 10 minutes or so.


  • Distance: 1200m
  • Duration: 22:19
  • Avg 100: 1.51.65
  • Best 100: 1.43.26

The swim was really just to get in and keep the pool momentum going. It felt really good on the legs and helped. Kate knocked out her first swim of the year and was in really good form for taking quite some time off of the swimming to focus on running. I think we’ll be heading back for another one (longer?) tomorrow.

~ by philiplavoie on January 1, 2009.

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