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)
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)
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....
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...