Monday - bike + run + swim
Couldn't resist having the holiday off work and took full advantage with all of my favourite activities. First I headed out with a bunch of running friends for a nice recovery ride in the "marsh" (aka FLAT). Then hubs and I headed to the lake for a short run followed by a wetsuit swim.
After all of that I spent the afternoon vegging out on the deck and on the couch with no guilt.
bike: 29.0KM (18.0mi) - 1:08:25 - 25.4 kph (15.8 mph)
run: 6.0KM (3.7mi) - 34:30 - 5:45/KM (9:15/mi)
used the Garmin-under-swim-cap trick but it didn't record! boo. swam to the same buoy and back as last time so distance is the same.
Tuesday - run [medium long with intervals]
Finally, a brief reprieve from the heat/humidity.
5 x 1000 [500 recoveries] (target ~4:20) + 5K @ MRP [unplanned] (target ~5:00)
5 x 1000: 4:20 - 4:19 - 4:18 - 4:18 - 4:15
MRP: 5:02 - 5:01 - [500 recovery] - 5:00 - 4:59 - [500 recovery] - 4:55
17.0KM (10.6mi) - 1:30:15 -5:18/KM (8:32/mi)
I headed out at lunch (reprieve over - it was hot hot hot) to finish off my medium-long mileage for the day. I was pretty tired throughout - to be expected after the morning workout.
8.1KM (5.0mi) - 44:35 - 5:30/KM (8:51/mi)
Wednesday - run [recovery] + bike + swim
I woke up early to pouring rain. I generally don't mind a summer rain, but it's just not the nicest thing to step out into in the 5am darkness. I was soaked through and my feet were squish-squishing in my shoes before I made it around the block, but I got my recovery run done at a nice and easy pace. And the rain was quite refreshing! I'll take it over heat any day.
|I only wear hats in the rain.|
After work I went for a quick 30-minute ride. Once again it was raining - not so pleasant on the bike! Half an hour was plenty for me.
Later hubs and I hit the pool again for our new Wednesday evening swim routine. It was unfortunately much busier and people did not seem to be using the lanes appropriately. I basically had a choice between dodging frog-swimmers or getting man handled by a big dude with paddles. We managed to get our workouts done regardless followed by a nice soak in the hot tub! Who says date night at the pool isn't romantic?
run: 12.0KM (7.5mi) - 1:11:03 - 5:55KM (9:31/mi)
bike: 11.4KM (7.1mi) - 25:10 -27.2 kph (16.9 mph)
swim: 1000m: 4 x 50 w/u, 4 x 200 free
Thursday - run [tempo]
Normally I run with the clinic for Thursday night speed work, but I could not resist the lure of a cool morning! 16 degrees C! (61F)
The plan: 4K - 3K - 2K tempo intervals with 500 recoveries
|switched shoes after warming up|
I wanted to start around a 4:40/KM (7:30/mi) pace and get progressively faster. The cool air, my fast shoes and a good attitude made it happen!
(4:39, 4:40, 4:40, 4:38) - (4:36, 4:34, 4:33) - (4:34, 4:32)
14.4KM (8.9mi) - 1:14:59 - 5:12/KM (8:22/mi)
Friday - rest and swim
I had decided to take a rest day from biking and running on Friday to rest up a bit for the Du. We hit the pool for our Friday night tradition, but kept it short and light so we could wind down and get to bed early.
Saturday - Bracebridge Sprint Duathlon
run (warm-up): 2.5K (1.6mi) - 14:46 - 5:54/KM (9:31/mi)
run: 5.0K (3.1mi) - 23:22 - 4:40/KM (7:31/mi)
bike: 20K (12.4mi) - 39:37 - 30.3 kph (18.8 mph)
run: 2.5K (1.6mi) - 12:43 - 5:06/KM (8:11/mi)
I unfortunately skipped my long run this weekend due to a hamstring issue. I had some discomfort during the week, but nothing bad enough to stop me from running. It was pretty bad during the runs on Saturday and I was in a lot of pain afterwards, so I knew I needed to take a couple of days off running to let it get better. Thankfully, it felt 100% fine on the bike so I took advantage of having a free morning and met up with a friend for my longest ride to-date.
We didn't set out to ride as far as we did, but I was feeling good and we decided to go a little farther. It felt great and was a lot of fun. I am really loving this whole cycling thing! :) PLUS we got to eat cookies half way through the ride. I could get used to this... I also love how much ground you can cover in a relatively short amount of time.
46.5KM - 1:45:57 - 26.3 kph (16.4mph)
Total Run Distance: 67.5 KM (41.9mi)
Total Run Time: 6:06:13
Average Run Pace: 5:25/KM (8:43/mi)
Total Bike Distance: 106.9 KM (66.4mi)
Total Bike Time: 3:59:09
Average Bike Speed: 26.8 kph (16.7 mph)
Total Swim Distance: 3150m
[Approximate] Total Swim Time: 1:27:00
Total Training Time: 11:32:22