After three “build” weeks, it was time for a recovery week. Unfortunately, I ended up sick early in the week so I ended up needing a lot more recovery than anticipated. I felt better pretty quickly… or so I thought, but then I ended up feeling pretty drained and run down for the rest of the week. I eliminated some workouts, cut my long run and ride way back and tried to focus on feeling better going into week 5. With Welland less than a month away, I need to be feeling strong and healthy!
Monday – open water swim
It was a holiday and a bunch of us took advantage of having the day off (and gorgeous long weekend weather) to head to the lake for an open water swim. It was a perfect day and nice to have so much company in the water! Unfortunately I forgot my cap and goggles (D’oh!). I was able to borrow a pair of goggles but they didn’t fit great and leaked like crazy, and my hair was driving me nuts without a cap. So, I didn’t stay in long, but it was still nice to get in the water.
750m – 15:35 (approximate)
run + bike time trial rest (sick)
I had started feeling sick Monday afternoon, which was not the nicest way to wrap up the long weekend. I stayed home from work Tuesday and snoozed most of the day away with Miles on the couch. That part wasn’t soo bad…
Wednesday – run + swim
I was feeling quite a bit better by Tuesday evening and pretty decent Wednesday morning, but decided to take an extra day off work. We napped the morning away again but by mid-day, I was ready for some activity. I headed out for a steamy 10K run and hit the pool for a leisurely (continuous) lane swim.
10.0KM (6.2 mi) - 56:30 – 5:39/KM (9:06/mi)
2000m – 45:00
Thursday – run
I had the chance to meet a couple of the morning girls for our usual 5am run. The company was great as always, but I wasn’t feeling too good so I cut it a bit short.
7.4 KM (4.6 mi) – 45:22 – 6:07/KM (9:51/mi)
That night we had out end-of-clinic celebratory dinner, which was a nice way to wrap up the season.
Friday – swim + ride +
After work, hubs & Miles accompanied me to the lake for another swim. This time I had all the gear and had a great swim.
1300m – 27:45
From there, I rode my bike home via an extended route. I was not feeling it at all and wasn’t sure if I was still drained from being sick or just not in the mood. I cut it shorter than planned so as not to push it too much. I also bailed on the brick run I had planned. Mehhh.
41.3 KM (25.7 mi) - 1:25:47 – 28.9 KPH (18.0 mph)
Saturday – open water swim +
Met up at the lake bright and early for another swim. The lake is so calm at that hour!
1000m – 23:00
From there we suited up for a run on the trails. I had planned to make it a long run of about 22K, but I could tell that I was still lacking energy despite keeping the pace “easy”, so I stuck to a shorter distance and called it a day.
13.6 KM (8.5 mi) – 1:19:45 – 5:51/KM (9:26/mi)
Sunday – rest
After how I had been feeling all week, I opted for a rest day to try and recuperate 100%. We took the pup out for a couple of good walks, including some trail exploration, which was the perfect way to get some fresh air and enjoy the day.
So, it ended up being an extremely light week (one bike ride, eek) – it’s just as well this was my recovery week. Hopefully all systems are a ‘go’ and I will be feeling back to normal to tackle my workouts moving forward.
Week 4 Totals
Swim Distance: 5044m
Swim Time: 1:51:36
Bike Distance: 41.3 KM (25.7 mi)
Bike Time: 1:25:47
Bike Average: 28.9 KPH (17.9 mph)
Run Distance: 31.0 KM (19.3 mi)
Run Time: 3:01:48
Run Average: 5:52/KM (9:26/mi)
Overall Time: 6:18:44