My third “build” week is complete!
You know those times when you really feel like you need a weekend to recover from the weekend? I had one of those and just could not bring myself to do anything. Hubs and I had a relaxing evening instead and even sneaked in a dinner date. No regrets.
Tuesday – run + bike
I met the “Fairy Lake girls” for an easy run at 5AM. It was nice to be out early and we chatted the hour away.
10.2 KM – 1:01:04 – 5:59/KM
That night was my first time trial with the cycling club.
15.0 KM – 24:04 – 37.4 KPH
+ warm-up: 10.0 KM – 22:00 – 27.3 KPH
Wednesday – tempo run + swim
I had intended to wake up early but my entire body felt tired from the previous night’s efforts so I opted for some extra sleep and packed a bag to run at lunch. I did not expect the tempo run to go well at all and wanted to bail for an easy run instead, but hubs talked me into seeing what I could do. I would not worry about my pace and simply focus on effort – I need all the practice I can get running on tired legs anyway. As it turns out, it didn’t go too badly at all and I was even a bit faster than last week for the same workout.
10.0 KM – 51:27 – 5:08/KM
3 x 2000 (200 recoveries): (4:52, 4:49) – (4:51, 4:48) – (4:46, 4:40)
I hit the pool for Masters swim that evening.
3100m – 1:30:00
450 w/u, 9 x 50, 100 drill, 9 x 100, 2 x (100 fast/100 easy, 75 fast/75 easy, 50 fast/50 easy, 25 fast/25 easy) 300 c/d
Thursday – bike
Thursday was bike-mute day for the week. I still haven’t fixed the flat on my hybrid from last week, so I had to take the tri bike. It’s not ideal in rush hour traffic and I was a bit uncomfortable at times, but not quite as crazy as I had anticipated. I took a different route home for better traffic, hence the longer distance. As always, it is net uphill on the way back.. and into the wind! ooof.
AM: 29.5 KM – 57:42 – 30.7 KPH
PM: 31.1 KM – 1:03:31 – 29.4 KPH
Friday – long run + swim
Another busy weekend so I wanted to get my long run done ahead of time. I was up at 4AM and out by 4:30 for this run. Thankfully, I had the Fairy Lake girls to keep me company for 10K in the middle and it was great to meet up for some company. I was a zombie all day afterwards, but it was still good to get it done.
20.0 KM – 1:54:06 – 5:42/KM
Masters swim was closed that evening, so I decided to brave open water for the first time this season. Hubs (and pup) brought me to the lake. I expected the water to be frigid, but it actually wasn’t bad at all and I was able to get right in. I just did a super short swim to get a feel for the open water again and spent about three times longer suiting up than I did in the water, but it was still good to get in there.
Saturday – long ride + brick run
I needed to get an early start and fortunately a bunch of friends agreed to start at sunrise along with me. We had a great time and the miles flew by. It was a leisurely pace and I felt really comfortable the entire time. Feels great for a new milestone – half iron bike distance!!
90.7 KM – 3:15:48 – 27.8 KPH
I went out for a short brick run after the ride. It was pretty tough, especially since the day had really heated up, but my legs were alright. I definitely intend to run after all of my long rides to get used to it as much as possible.
5.0 KM – 26:31 – 5:18/KM
Sunday – rest
Swim Distance: 3655m
Swim Time: 1:41:41
Bike Distance: 176.3 KM (109.5 mi)
Bike Time: 6:03:00
Bike Average: 29.1 KPH (18.1 mph)
Run Distance: 45.2 KM (28.1 mi)
Run Time: 4:13:12
Run Average: 5:36/KM (9:01/mi)
Overall Time: 11:57:54