I normally wouldn't run on Mondays but had completed my long run on Saturday over the weekend, so I headed out over lunch for an easy 7.
7.0KM (4.3mi) - 41:37 - 5:56/KM (9:37/mi)
That night hubs and I met up with a group of friends for a nice ride on the flats. We ended up going a bit farther than planned, but it was fun!
39.5KM (24.5mi) - 1:33:08 - 25.4 kph (15.8 mph)
Tuesday - run (x2) + swim
When Juliana and I met at 5am, we quickly agreed that an easy run was about all we were willing to tackle. I wasn't really feeling my run mojo and my legs were pretty tired from Monday's ride. It was nice to get some miles in early. Over lunch I wrapped up the rest of my medium-long mileage for the day with an impromptu progression run.
AM: 16.6KM (10.3mi) - 1:39:09 - 5:58/KM (9:36/mi)
Noon: 6.0KM (3.7mi) - 31:40 - 5:16/KM (8:28/mi)
descending splits - 5:37 - 5:29 - 5:20 - 5:13 - 5:07 - 4:47
Before & After
After work we went to the lake for a swim!
1030m - 24:22
Wednesday - ride + run + ride + swim
AM ride - 36.0KM (22.4mi) - 1:25:02 - 25.4 kph (15.8 mph)
run - 5.0KM (3.1mi) - 24:42 - 4:56/KM (7:56/mi)
PM ride - 21.2KM (13.2mi) - 47:03 - 27.0 kph (16.8 mph)
swim - 1000m - 20:52
Thursday - run
Thursday night was clinic and we had 3 x 3000 on the schedule at descending paces from about MRP (marathon race pace) down to tempo. It actually went great! Felt good to finish a speed workout strong.
15.0KM (9.2mi) - 1:19:11 - 5:16/KM (8:28/mi)
3 x 3000: 4:55/KM (7:54/mi), 4:46/KM (7:41/mi), 4:39/KM (7:29/mi)
Friday - run +
I got to sleep in a bit on Friday before heading out for a recover run, because I had a 9am physio appointment before work. Legs were pretty dead to start but gradually woke up, as usual.
10.0KM (6.2mi) - 59:23 - 5:56/KM (9:32/mi)
Hubs and I had originally planned to hit the pool that night, but decided to scrap it for a lazy night in instead. No guilt!
Saturday - A Midsummer Night's Run
Race report to follow!!
Sunday - swim + bike
After a lazy morning, we headed to our favourite swimming hole for our longest swim to-date! Love it.
|it's usually not so calm|
1550m - 33:37
In the afternoon we had 4 friends over for a bike ride followed by burgers. We cut the ride a bit shorter than planned since we got caught in a downpour half way through. We were soaked to the bone, but it was kinda fun.
31.7KM (19.7mi) - 1:21:15 - 23.0kph (14.3mph)
Total Run Distance: 89.6 KM (55.7 mi)
Total Run Time: 8:08:52
Average Run Pace: 5:27/KM (8:46/mi)
Total Bike Distance: 128.4 KM (79.8 mi)
Total Bike Time: 5:06:28
Average Bike Speed: 25.1 kph (15.6 mph)
Total Swim Distance: 3580m
Total Swim Time: 1:18:51
Total Training Time: 14:34:11