This was a planned recovery week, although I ended up needing more “recovery” than anticipated…
Monday – swim
+ run + bike
Monday morning I hit the pool for some laps. I tested out the nose plug to see if it would help with my sinus issues, but that was no fun at all and totally screwed me up. So much for that idea!
Sara asked in the comments last week if I time my laps; nope, I don’t. For now I am just concerned about slowly building some endurance. Once I get more comfortable, I’ll pick up a basic watch or device to record my laps.
I had originally planned to go for a short run after the swim, but my legs were tired from Sunday’s long run so I opted for an easy ride instead to save my legs for Tuesday’s tempo. It poured rain on me the whole time, which didn’t bother me too much on this hot morning, except that I get nervous about braking.
|a shower to rinse off the chlorine|
10.4 KM (6.5mi) – 0:30:18- 20.5 kph (12.7 mph)
Tuesday – tempo/medium-long run
I wasn’t expecting much from my tempo intervals on yet another muggy morning. I am no unmotivated to run fast in this weather and often catch myself writing off the workout before I even start. This time, Coach Hubs gave me a little pep talk, reminding me that it’s OKAY TO SLOW DOWN in the heat – just watch the effort level and get that sh*t done.
With that in mind, I set out to complete 5 x 2000 at a hard but manageable pace – something in the 4:50-5:00/KM range as opposed to 4:30, which is what I would target is cooler conditions.
I met Juliana dark and early and we headed to the track. Even though five laps feels looong for each set, I somehow find these workouts easier to tackle mentally this way.
Sets completed in: (4:36, 4:45) – (4:34, 4:35) – (4:46, 4:42) – (4:43, 4:42) – (4:49, 4:52) [400 recoveries]
It went much better than anticipated and I felt pretty strong up until the last 2000 when I faded noticeably. Overall, a good workout!
16.0 KM (9.9mi) – 1:22:58 – 5:11/KM (8:20/mi)
ride + run rest
swim + run rest
Within a couple hours of my run on Tuesday morning, my sinuses were very aggravated and I felt horrible for the remainder of the day. I had a fever and was convinced my head may explode. Clearly a hard workout in humid conditions with a lingering sinus infection is not the best combo… go figure.
I prescribed myself 2 days of forced rest and kept busy preparing for our camping weekend and having wetsuit photo shoots.
4.0KM (2.5mi) – 22:04 – 5:30/KM (8:51/mi)
|this is the “main road” when you’re in the middle of nowhere|
|hubs and … my arm|