Week 12

This week ended up being lighter than planned. There were two days that I wasn't feeling too hot, so I listened to my body and rested. Having a short distance/high intensity race on Saturday also reduced the volume I was able to do, but I think it all worked out for the best because I was able to complete my longest run of this cycle on Sunday feeling good.

Here's the run down...


Monday - rest

Yep, I took a rest day. Sometimes I eat my words. ;) I just didn't really feel well at work all day and while I was feeling better that evening, I opted to be lazy clean my bike and watch some TV instead.



Tuesday - run x 2 + swim

2 for "Tuesday"

AM: 16.2KM (10.1mi) - 1:27:46 - 5:26/KM (8:44/mi)
Noon: 6.0KM (3.7mi) - 33:15 - 5:32/KM (8:54/mi)

PM: Open Water Swim Clinic

~500m/~30 mins. [not recorded, mostly drills]

Wednesday - bike + run

Windy bike-mute to work

bike: 45.5KM (28.3mi) - 1:57:44 - 23.2 kph (14/4mph)

After work I joined the Wednesday night group for run club (I didn't bike home). We set out for a recovery run, which turned into a fartlek at the end when we caught caught in an insane thunderstorm with torrential rain and wild lightning. I was happy I wasn't alone or far from home. Yikes!

run: 13.3KM (8.3mi) - 1:16:20 - 5:43/KM (9:12/mi)




Thursday - run + swim

I ran with clinic and we headed to the track for some intervals. The plan was (800-1200-1600)x2. All day I had been feeling weak and tired so I knew I would have to play it by ear. After a couple of repeats, I knew it wasn't going to happen. I wasn't sure if I was just beat up from Wednesday or fighting a cold, but I wasn't going to push it either way. I ran an 800 (3:33), a 1200 (5:18) and stopped at 1200 on the next one (5:35) before calling it quits and jogging slowly around the track while everyone wrapped up their workouts.

We had originally planned to go to the pool for a late swim, but decided to head home and go to bed early instead based on how I was feeling.

12.8KM (7/9mi) - 1:10:45 - 5:31/KM (8:52/mi)



Friday - run rest

I had planned to do an easy recovery run Friday morning, but decided to sleep in and give myself a rest day to ensure I was feeling better for Saturday. I can not afford to get sick! I took it easy and got ready for race day instead.



Saturday - swim + bike + run

Toronto Island "Give-it-a-Tri"

swim: 400m - 8:20
bike: 10K - 18:22
run: 2.5K - 11:18

Race report coming soon!!

Sunday - run

It was not fun waking up at 4am for the second morning in a row, but I was meeting the group for a big long run. A pool party and brunch would follow, so that made it a bit easier to get out the door.

I needed to run a bit extra before the group in order to his the distance I wanted for the day and was able to rally a friend to join me. We ran a few before meeting everyone else for a scenic run on a mixture of roads and trails.

We were treated to a fantastic refreshment station about two thirds of the way through with drinks, fruit, gummies and even chocolate - it was the perfect boost to get through the last leg of the run, which was also the most challenging in terms of terrain.

I was definitely ready to be done by the time we finished, but felt pretty strong throughout. Happy to get this big distance under my belt! And a cool dip in the pool followed by a huge meal made it all worthwhile.

35.0KM (21/7mi) - 3:21:19 - 5:45/KM (9:15/mi)



WEEKLY TOTALS


Total Run Distance: 85.8KM (53.3mi)
Total Run Time: 8:00:43
Average Run Pace: 5:36/KM (9:01/mi)

Total Bike Distance: 55.5KM (34.5mi)
Total Bike Time: 2:16:06
Average Bike Speed: 24.5 kph (15.2mph)

Total Swim Distance: 800m
Total Swim Time: 38:20

Total Training Time: 10:55:19