Last week I kicked off my all-new training plan for my upcoming half iron event on June 23. After a couple of weeks of down time, I was definitely ready to get back into the swing of training and it feels good to have a plan again since I was pretty much winging it through Boston training.
I’ve also started using Training Peaks to track my workouts, because I find it works much better for multi-sport. Now I don’t have to manually tally my total training hours. 🙂 TP will also allow me to input my training schedule ahead of time time if I decide to upgrade to the premium version. I might consider that down the road, but the freebie works fine for me now. (Of course, I am still using DailyMile for the social aspect.)
Monday – bike + swim
I hopped on the trainer after work for a ride and it was not fun! It’s been a long time since I’ve ridden indoors and I remembered exactly how boring it is, not to mention the fact that I always feel like I’m pedalling through quick sand on that thing. Blech.
20.0 KM (12.4 mi) – 46:15 – 25.9 kph (16.1 mph)
After that I prepped & scarfed dinner in 10 minutes flat then headed to the pool for my first time back at Masters swim since before Boston. I expected it to be tough getting back into the groove, but it wasn’t bad at all. Felt great to be back in the water again!
2000m – 1:00:00
400 w/u, 3 x 400 (100 kick, 300 free), 200-100-50-25 free, 25 c/d
Tuesday – tempo run
The return of Tempo Tuesdays! I headed out at lunch for an 8K run with 4K tempo. Being just two weeks post-Boston and knowing that it had been a long time since I had done any speed work, I gave myself permission ahead of time to break it up into 2 x 2K with a short break in between. That is exactly what I ended up doing and it went fine. Not great, but fine. I definitely have to leave my ego behind and forget about any pace expectations from previous cycles. It will come back!
8.0 KM (5.0 mi) – 42:24 – 5:18/KM (8:31/mi)
2 x 2000 at 4:55, 4:57 (200 recovery) 4:56, 4:55
Wednesday – bike + brick run +
I was up early and on the bike for another slug-fest trainer session. All I could think about was how I ever managed 2+ hours on this thing in the winter.
25.0 KM (15.5 mi) – 58:05 – 25.8 kph (16.0 mph)
I hopped off the bike, threw on a jacket and my Garmin and headed out into a foggy sunrise for a short brick run. Felt pretty good.
4.0 KM (2.5 mi) – 22:19 – 5:34/KM (8:58/mi)
I had intended to go to masters swim that evening but how could I leave the house after we just picked up our new puppy??
Thursday – run
It was our last official night at the marathon clinic and the group had a 9K run with 3K in the middle at marathon goal pace. I tagged along and had fun chatting away with everyone about upcoming marathon excitement. We got caught in a crazy thunderstorm and pouring rain, so the run back was much quicker than expected. Yikes!
8.8 KM (5.4 mi) – 50:00 – 5:42/KM (9:11/mi)
Friday – long run + swim
I wanted to get my “long” run (10 miles is not really long, but it’s long right now) done early because I had a ride planned for Saturday and a busy day at the Toronto Marathon on Sunday. I was out at 5am and had the pleasure of catching up with J for the first half. It was a really muggy morning and I was feeling pretty tired after our two first days/nights with Miles but it felt good to get it done.
16.0 K (9.9 mi) – 1:34:07 – 5:52/KM (9:28/mi)
Friday evening I was back at the pool for masters swim. We had descending pace sets and I was really pushing it by the end. Great workout.
2350m – 1:00:00
6 x 200 descending, 3 x 300 descending, 250 pull
Saturday – long ride
I had my first ever long solo ride planned for Saturday. Hubs helped me install my new aero water bottle first (love it) and I wason my way. Half an hour into the ride…. a flat tire! I was all set to practice what I had learned, only to realize that the nozzle on my spare tube wasn’t long enough for my race wheels. Shoot! Had to call hubs for rescue and I was all set to call it quits, but he brought my extra back wheel/tire and encouraged me to go on. I was glad that I did! I ended up having a great ride after that without any further issues… except running out of water since I lost half of what I had in my aero bottle when I turned the bike over. D’oh! I enjoyed the route I had planned out (and realized that you can get really, really far from home on a bike!) and hit some monster hills. All things considered, very happy with this ride!
63.1 KM (39.2 mi) – 2:04:59 – 30.3 kph (18.8 mph)
I was up at 5am, our the door at 5:30 and supporting my clinic peeps at the Toronto Marathon all morning and into the afternoon. It was a ton of fun, but I was too beat by the time I got home (okay, and I wanted to play with Miles…) to head out for a run. I think spectating counts for something, right?
Swim Distance: 4350m
Swim Time: 2:00:00
Bike Distance: 108.1 KM (67.2 mi)
Bike Time: 3:49:19
Bike Average: 28.3 kph (17.6 mph)
Run Distance: 36.4 KM (22.8 mi)
Run Time: 3:28:50
Run Average: 5:45/KM (9:19/mi)
Overall Time: 9:18:09