Monday: Swim + Run + Bike
I started the week with my second lane swim at the pool. I could tell I was tired from Sunday's OWS but tried to stay relaxed and calm in the water. Unfortunately the pool was packed and it was difficult to find a rhythm.
I hopped straight out of the pool and changed into running clothes (easier said than done with damp skin) and headed out for a short run. My legs felt a little wobby at first, but I soon found a rhythm and had a good run. I headed back into the locker room to shower up and get dressed before work.
5.0 KM (3.11mi) - 27:42 - 5:32/KM (8:54/mi)
Hubs and I joined some friends from our running group that evening for a nice "recovery" ride on the flats. Of course, their recovery pace turned out to be the fastest I have riden to date, but I felt good and kept up. I know riding with others is the best way to get stronger. It was lots of fun riding in a group.
24.7 KM (15.3mi) - 56:40 - 26.2 kph (16.3mph)
Tuesday - Run x 2
I met up with Juliana dark & early for our usual Tuesday routine. We warmed up together and then went about our workouts on this extremely hot and humid morning. I knew my paces were not going to be great, but the run was even harder than anticipated. I had hoped for 5 x 2000 at ~4:30/KM and only managed 3 x 2000 getting slower and slower with an average of 4:45. I added on some easy miles around the park to at least hit the distance I wanted. Meh!
16.0 KM (9.9mi) - 1:27:18 - 5:27/KM (8:46/mi)
After work I had another 5K to wrap up my medium-long mileage for the day. It was way hotter and I felt pretty horrible. I actually went back to the house and even inside after a kilometre, but somehow talked myself into going back out. I started feeling a little better and got it done.
5.0 KM (3.11mi) - 27:48 - 5:32/KM (8:54/mi)
Wednesday - Bike + Run
Wednesday morning I biked to work with Juliana (most of the way). We left extra early to beat traffic, although it still got pretty heavy in the second half. I was a little nervous, but I'm getting far more comfortable on the roads. It was my longest and fastest ride to-date! (net downhill)
30.6 KM (19.0mi)- 1:08:28 - 26.8 kph (16.7mph)
Had a great recovery run Wednesday night at Run Club with plenty of laughs and
12.0 KM (7.5mi) - 1:09:30 - 5:47/KM (9:19/mi)
Thursday - Swim + Tempo Run
I hit the pool early enough to be first in the water and got through most of my sets before many people had arrived - so much nicer without sharing the lane!
4 x 100m + 4 x 50m
Thursday was clinic night followed by a group tempo run. My legs were
Goal: 4:30/KM (adjusted to 4:40 given heat/humidity)
Result: 5:11, 5:03, 4:59, 4:47, 4:38
13.4 KM (8.3mi) - 1:13:44 - 5:30/KM (8:51/mi)
+ bike commute to/from store ~5K(~15mins)
Friday - Bike + Run (Brick) + Swim
Hubs had the day off Friday and I had a work event starting later than normal; it would have been a great day to sleep-in, but of course we had other plans! We were up early for our first official brick workout. We went for an easy ride together on the flats, followed immediately by a short run. It went well and I felt a lot better than I had the night before.
ride: 15.1 KM (9.4mi) - 38:47 - 23.5 kph (14.5mph)
run: 5.0 KM (3.1mi) - 27:32 - 5:30/KM (8:51/mi)
After that I spent the entire day playing in the woods with my co-workers at outdoor paintball. It was a fun and exhausting sweat-fest to be running all over the place in combat scenarios wearing full coveralls and head masks. I left with a couple of good war wounds!
Forced rest day due to sinus infection.
Sunday - long run
Test run at home (all systems go) followed by a HOT HOT HOT group long run in the rolling country side. I was was so relieved my sinuses were okay that I didn't mind all that much. The scenery and company were great and I felt pretty strong, all things considered.
Wore a new pair of kicks for the first time too - always a treat.
home: 7.0 KM (4.3mi) - 40:07 - 5:43/KM (9:13/mi)
group: 23.5 KM (14.6mi) - 2:12:42 - 5:39/KM (9:05/mi)
Total Week 6 Mileage:
Time Running: 8:06:23
Average Pace: 5:38/KM (9:05/mi)
Bike - 75.4 KM
Time Biking: 2:59:05
Recovery week starts now with a much-needed
4-day getaway weekend coming up!
4-day getaway weekend coming up!