Week 10

Monday - swim + bike

Remember when I used to do nothing on Mondays?? Yeah, me neither. :)

I hit the pool for a morning swim. I am really starting to hate this pool because there are only 3 lanes and it gets way too crowded with 6+ people per lane. I much prefer the evening pool swims near home with hubs, and the lake moreso!

2 x 400
~20mins

There's usually a group I meet Monday nights for a recovery ride in the flats, but nobody could make it. I decided to go anyway and brought my camera to capture some of the views. Love this ride.

25.0KM (15.5mi) - 59:36 - 25.2 kph (15.6 mph)

Tuesday - run + swim + run

Having not run since Saturday and having a physio treatment Monday, I was anxious to get out and test out my hamstring.... but apparently not anxious enough to get out of bed early when I wasn't meeting Juliana. Zzzzz. Oops! (Thanks to Jason for calling me out on Twitter for missing my morning tweet - busted!)

Instead I packed my bag and went for a lunch run... in a torrential downpour. It was raining so heavily that my co-workers were avoiding leaving the office in their cars! That didn't stop me, and they looked on in disbelief as I splashed my way through the parking lot. I took it easy and my hamstring felt fine - it turned out to be a great feel-good run. It can be so uplifting to run in the rain!

9.0KM (5.6mi) - 50:58 - 5:39/KM (9:05/mi)

After work I was able to fit in an impromptu open water swim at Lake Wilcox. Why pay for the pool when I can have a much more enjoyable swim for free? Hubs wasn't swimming but watched me from shore as I swam out to the first big buoy and back. I tucked the Garmin in my swim cap again and this time set my autolap to 100m. I actually heard it beeping in the water, which was neat. I also learned that I swim much better by myself, as opposed to having hubs in the water with me - because I am constantly distracted and wanting to make sure I know where he is!

580m - 12:12
(includes time fussing with my cap & goggles after starting the watch)

I had another run on deck to finish off my day once we got home, and happened to bump into two buddies who were running through my neighbourhood. I tagged along and enjoyed the company for a few kilometres and finished as the sun began to set.

6.0KM (3.7mi) - 33:31 - 5:34/KM (8:57/mi)

Wednesday - run

These days where I "only" run are starting to feel odd. ;) How things change...

I was up at my usual early hour (HI JASON) for an easy run. As usual I had sleepy legs for the first little while, but they gradually woke up. I remained cautious and took it easy.
10.2 (6.3mi) - 59:42 - 5:51/KM (9:24/mi)



Thursday - run x 2

I wanted to keep things lighter earlier in the week to ensure my hamburgerstring my was okay, so Thursday became medium-long day this week. I went for a nice run early in the morning with a great chill in the air. At 13C (55F), it almost felt like Fall! I love how this temperature feels cold now, but would feel balmy in April.

8.2KM (5.1mi) - 5:34 -  5:32/KM (8:54/mi)

Thursday night was clinic and we had speed work on the agenda. My plan was to be conservative and back off as soon as I felt anything in the hamstring, since running fast seems to be what aggravated it on Saturday.

I ended up doing a few repeats and cut the workout short at 4x800 (avg 3:32) when it really started to bother me. It has felt great on all of my easy runs this week, so clearly it is just not ready to go fast. Bummer.



Friday - bike + swim

On Friday I rode my bike to and from work.

AM: 35.6KM (22.1mi) - 1:22:03 - 26.0 kph (16.2 mph)
PM: 29.6KM (18.4mi) - 1:08:29 - 25.9 kph (16.1 mph)

That night I hit the pool for a swim. It's my favourite time to go because apparently most people have "better" things to do on Friday night.

1600m: 600 free, 400 pull, 300 free, 300 pull
~35 mins.


 
 
Saturday - [long] run + bike + swim
 
big training day - Recap
 
run: 32.0KM (19.9mi) - 3:01:29 - 5:40/KM (9:07/mi)
swim: 1070m - 23:57
bike: 20.0KM - 46:20 - 25.9 kph (16.1 mph)
 

Sunday - run

I had a busy day planned so I dragged my tired butt out of bed early for a recovery run. The first mile or so was a total slog, but I eventually woke up and it was a decent run. I just kept telling myself that I could sleep in on both Saturday AND Sunday next weekend (evening race Saturday for my long run). Woohoo!

8.0KM (5.0mi) - 46:56 - 5:52/KM (9:26/mi)

 

WEEKLY TOTALS


Total Run Distance: 85.7 KM (53.3 mi)
Total Run Time: 8:05:49
Average Run Pace: 5:40/KM (9:07/mi)


Total Bike Distance: 110.2 KM (68.5 mi)
Total Bike Time: 4:16:28
Average Bike Speed: 25.8 kph (16.0 mph)


Total Swim Distance: 4050m
[Approximate] Total Swim Time: 1:31:00
Total Training Time: 13:53:17