Monday, September 12, 2011

Week 14

Monday - ride

A bunch of us took advantage of the holiday Monday and went for a nice mid-morning group ride. We kept it easy and social and it felt great to spin out the legs.

29.0KM (18.0mi) - 1:14:06 -23.5kph (14.6mph)



Tuesday - run + swim

Met up with the 5AM girls for more dark and early intervals.

7x1000 (goal ~4:30): 4:33 - 4:30 - 4:30 - 4:29 - 4:25 - 4:22 - 4:21

16.1KM (10.0mi) - 1:28:20 - 5:29/KM (8:49/mi)


That evening hubs and I headed to the pool. We both randomly had headaches the entire time and didn't last long, but had a decent swim.

1400m ~35 mins.



Wednesday - ride + run + ride

Bike-muted to work followed by a brick run off the bike.

29.2KM (18.1mi) - 1:01:29 - 28.5kph (17.7mph)
5.0KM (3.1mi) - 26:29 - 5:17/KM (8:30/mi)



Cut the ride home short when I got caught in some ugly weather. Still some good mileage for the day!

17.9KM (11.1mi) - 44:06 - 24.4kph (15.1mph)


Thursday - run + swim rest

I had been having some slight ankle pain on and off for a few days, but it was really bad on Wednesday and Thursday. I couldnt' figure out what was causing it, but I was actually limping when I walked. We had planned to swim after work but spent the evening shopping for a treadmill and started my bike search instead.

 


Friday - rest

My ankle was feeling better but I took the extra rest day as a precaution since I had a big weekend coming up.



Saturday - swim + bike + run

Wasaga Sprint Tri.... report to follow, but here's a hint:




Sunday - run + eat

I woke up pretty sore and tired and didn't have great expectations for the long run. Luckily I was meeting the group and we had an awesome post-run brunch planned, so I knew I could get through it. We were also treated to a beautiful cool morning; I actually felt pretty chilly for the first third of the run. It heated up as the morning went on, but I could definitely handle this kind of weather FOREVER.

We started on the easy side and I ended up feeling a lot better than planned. My legs were pretty sore by the end, especially after being bombarded by hills for the last 5K, but my energy level was pretty consistent and I finished off feeling really good. Just a couple of long runs to go!!

34.4KM (21.4mi) - 3:11:09 - 5:33/KM (8:55/mi)

Brunch was the best part....



WEEKLY TOTALS


Total Run Distance: 60.5 KM (37.6 mi)
Total Run Time: 5:29:28
Average Run Pace: 5:26/KM (8:45/mi)

Total Bike Distance: 95.4 KM (59.3 mi)
Total Bike Time: 3:36:37
Average Bike Speed: 26.4 kph (16.4 mph)

Total Swim Distance: 2150m
Total Swim Time: ~50:41


Total Training Time: 9:56:46



I had planned for this to be a recovery week from running, though I didnt' expect it to be this light. I;m just glad my ankle felt better after a couple of days off. Cycling and swimming were also a bit lighter than planned, but I had a great race on Saturday and finished strong with the long run so I'd say the week was definitely a success. A little extra rest never hurt anyone...

21 comments:

misszippy said...

I like that podium picture! You are on such an incredible roll--keep it going!

Aneta said...

looking forward to the race report!

and another great week for the books!!!

love the picture!

Jason said...

Best part of your brunch pic.....no Diet Coke! HA!

Another great week. Where are you on bike shopping?

Lisa said...

great week and congrats on your sprint well done! looking forward to your race report.

Denise said...

oooh, i want to see the race report!! so exciting, another podium finish!! and i had a similiar sunday in terms of eating! :-) no long run for me, though.

dietitianontherun.com said...

D always says you can't "over-train", you can "Under-rest". :) To each their own, clearly you did the right thing for the ankle! Hope its feeling better!

Love that brunch photo, and am anxiously awaiting this Tri post!

Jill said...

Excellent week, yay! What a great long run you had, that had to be mentally tough at first but you are one tough woman with a very bright future!! Saw on FB about your podium finish...cannot wait for the report :).

Runners Fuel said...

great job! Brunch does look great!

Deb said...

Awesome week! And, you can make us wait for your race report, but then we can look up your results online. ;)

Still looking forward to the report though!

Scarlett Elliewood said...

I just don't know how you do it! Please explain to us mortals!!!!!

Laura said...

Brunch is my fav meal.
Can't wait to read the race report!

Amy said...

Can't wait to see that race report! You are doing so great! That brunch looks yummy - and well deserved too!

TNTcoach Ken said...

Two days of rest???? She is human... LOL

Fran said...

I had to laugh at coach Ken :)

Absolutely an awesome week! Every week your weekly report inspires me!

And another podium! Congrats! Can't wait to read your report.

Fair Weather Runner said...

wow, congrats on your tri! that's fantastic, yay! sounds like another great week, glad your ankle is fine :)

Robin said...

Great week and congrats on the sprint! you are doing awesome!

Nicole said...

Wow you continue to amaze me!!!!!! Keep it up!

Run Jess Run said...

I just now realized that bike-muted meant you commuted to work on your bike. For some reason I thought you rode your bike to work without talking...:)

destination262 said...

I'm going to assume by the photo above that your ankle troubles were no longer. Congrats on your race, and I am super excited to hear more of the deets! :)

Char said...

Not sure whether I like the medal pic or the breakfast pic better. The medal is great of course but that food looks divine. (Note to self - eat breakfast before looking at blogs)

The Happy Runner said...

Wow, great week!
I really had to laugh at Run Jess Run's comment!!