I took advantage of early spring weather this week and did lots of cycling outdoors. It is almost unheard of to be riding regularly outside around here in March, so this was a real treat. Unfortunately, winter came back this morning with below-freezing temps. I hope spring comes back soon!
Monday – I usually take it easy on Mondays to recover from Sunday’s long run, but the week before I had done my long run on Friday so I had plenty of energy come Monday. I decided to bike-mute to work and back, 60K (37 miles) total for the day! Surprisingly, I was much faster on the way home even though it’s significantly uphill. 18.4 mph on the way there, 19.9 mph on the way home.
Monday night it was back to Masters (finally!) and felt great to swim with the group & coach again. Swam 2200m (300 warm up (alt 50 free, 50 drill), 500 pull, 100 sprint, 400 pull, 100 sprint, 300 pull, 100 sprint, 200 pull, 100 sprint, 100 c/d).
Tuesday – I was noticeably tired on Tuesday and took it wasy with just a 5-mile run at lunch.
Wednesday – Epic training day! Bike to work, brick run, bike home from work, brick run, 90 minute swim (3000m – 8 x 50 warm-up (alt free/kick), 2 x (3×100 free, 3×100 kick, 3×100 pull), 10×50 with sprints, 300 c/d)
Thursday – REST DAY! I needed it.
Friday - Showed up at the pool at 5:30am to find it closed, and went for an impromptu 10K run in the rain instead. I ran another 6K at lunch to make it an even (ish) 10 miles for the day. Friday after work I went for another boot around the neighbourhood on my Trek… I need to get a handle on my nerves on this thing!
Saturday – We had a late night Friday seeing Hunger Games and didn’t get to sleep long enough since we had a busy day Saturday – trip to the bike store to pick up some goodies that came in for me, visit with the BIL followed by dinner + Banff Mountain Film Fest with Juliana and some other friends (which was AWESOME, btw). Before all of that, of course, hubs and I headed out for an easy 10K run to start the day.
Sunday – BMFF made for another late night Saturday and I completely slept through my alarm for Sunday morning’s long run. I made it to the group meeting location JUST in time, which meant scarfing down a pop tart for breakfast in the car on the way there. I hate being in a rush, especially before a long run. A combination of the frazzled start and two nights of lack of sleep made this one tough run. I didn’t go as far as I wanted, but my last ~20-miler is in the books and that’s that.
Total Run Distance: 74.0 km (46.0 mi)
Total Run Time: 6:46:07
Run Pace: 5:29/KM (8:49/mi)
Total Bike Distance: 143.6 KM (89.2 mi)
Total Bike Time: 4:54:27
Average Speed: 29.3 kph (18.2 mph)
Total Swim Distance: 5200 m
Total Swim Time: 2:30:00
Total Training Time: 14:10:34