Monday, March 19, 2018

Ironman training week 11

Trainerroad Ironman plans operate on a 4 week cycle - 3 weeks of buildup, then a recovery week, with that third week of build being a peak week that can get a little bit intense.

This week was the second peak in the base building plan. That meant some long hours, but I'm really happy with how it went, overall. It's the most training hours I've put in since the peak weeks right before half ironmans, which is also a bit terrifying since this is just the base building phase, but let's take this thing one week at a time.

(and of course now I get a glorious recovery week, wherein I will probably be bored out of my skull and with no idea what to do with all the free time!).

Swim: 7100m
Bike: 219km (7:37)
Run: 56km

Monday: rest

Tuesday: 9k lunch run; TR Dade -1

Do you know how to work this thing? Because I pretty much don't.

OK that came out pretty badass. Completely by accident, but we'll take it.
Skipped swimming because my husband was out of town and I didn't want to leave the kids at home with no parent easily contactable. Christina suggested a lunch run, so we headed out into a beautiful day and got some pics with the mysterious Chedoke totem pole that looks like it has been there forever but somehow we only noticed in the fall.

The VO2s in the evening were a complete circus. The Computrainer kept dropping connection, and then my tire blew out on the second last one! So that was a dramatic end to things. Really, I take a small amount of pride in having destroyed a trainer tire. It took a couple of years to do, but I did it!

Wednesday: 12k lunch run; weights

wait, those powerlines aren't giving me cancer, are they? sure hope not with all the time I spend running under them...
Easy 12 on a work at home day. Not much exciting to report there. Not having fully finished out the VO2s the night before probably made this a little easier!

Thursday: 2100m swim; TR Gibraltar

With my parents in town to spend time with the kids, I got in a morning swim. It was fine. Didn't drown.

The evening ride felt great with a new trainer tire on the bike - clearly the old one had been on its last legs for a while, because the difference in how smooth this felt was huge, and no more connection dropouts. Although given that it was a 1:45 tempo ride, I was kind of hoping for a few drops just to get a break...

Friday: 3000m swim; 8k lunch run; TR Spruce Knob

Big day, since I was only working half of it so had some time to play with. Early swim, easy run, 90 minutes on the bike, BOOM. done. All about building up some fatigue to make Saturday extra fun...

There's only so many ways to take this picture. I need new angles or something.
Saturday: TR Appalacian; 5.5k recovery run; weights

3:30 on the trainer. That's just dumb. I went into this plan fully intending to sub out the 3:30 and longer rides with 3 hour ones instead.

And yet somehow I find myself thinking, the next long one is 3:45, that's not really that much longer...

Plus, more opportunities to watch my favourite trainer movies. Nothing wrong with admiring Captain America for a few hours. I swear they built Civil War entirely around an excuse to have this scene...
I had to force myself off the couch for the recovery run, but once again Coach Chad is wise, because I felt much less tired after an easy half hour or so run. Not sure how that works, but I'll take it!

Sunday: 21k run; 2000m swim

Up with the sun. Kinda my thing.
Feeling some fatigue, but overall a solid run easy paced long run. The swim felt pretty draggy but it would have been more surprising if it hadn't!

Not bad at all.

Still working on those GoPro selfies.
So that was a pretty big week (over 15 hours! what on earth am I even doing here?!), and it went really really well. I'm tired, and I'm glad today is a rest day, but overall I feel really good. Looking forward to a lower intensity week this week to absorb some of those gains, and then diving back in to the silly stuff for the last 4 weeks of the base building block!

Monday, March 12, 2018

Ironman training week 10

Less than 23 weeks to race day now, which somehow doesn't seem like that big a number, even though there's snow on the ground this morning and it's feeling very wintry outside.

But nothing to cure a little training panic like having a great week!

Swim: 7600m
Bike: 161km (5:20)
Run: 48km

Monday: rest

I was mostly worried, after the Chilly, that by running hard I'd trigger a sciatica flare. But, other than being pretty tired and a little sore, no real after effects from the race. Whew!

Tuesday: Swim 2500; TR Mills

Motivation was low but I managed a decent swim. I did not, however, run at lunch because there was just enough DOMS from the race to make me think I'd better save my energy for the VO2 max workout on the bike in the evening.

Mills was an experience. The first few rounds were really, really hard and I was afraid I was going to have to bail out on the whole thing (my quads were very very unhappy), but after about the 3rd set my muscles shut up (I think the high cadence aspect maybe helped flush things out? even if science says that's not how that really works...) and I powered through the whole set successfully.

A wee bit gross at the end of that one, especially since I couldn't find a clean hairband. Didn't realize how much I need those until I didn't have one. So sweaty!
VO2 is hard stuff.

Wednesday: 11.5k run; weights

Runner in the dark or serial killer? Great I just freaked myself out.
Early morning 11k to work on the habit of the longer midweek run. Getting there.

Weights in the evening. Have to deload and get my squat depth back (gah) but I'm feeling like the weightlifting is helping me. I didn't have nearly as much muscle fatigue late in the race at the Chilly that I would normally have expected, which may be from the weight training.

Thursday: Swim 2450m; 9k lunch run; TR Looking Glass

Kick kick kick splash splash splash
Big day. Swimming felt like the usual, although I've been working on kicking without a board and trying to roll to breathe feels more like drowning, but I'm getting there.

Then a nice lunch run with Christina. A little faster than I should have given I was still in race recovery mode, but it may have helped to stretch out the legs a bit. Or something like that.

Finally, an 80 minute tempo workout on the trainer. Usual let's build more endurance nonsense. Getting caught up on Dr. Who, so I have that going for me.

Friday: TR Tray Mountain

Could maybe have snuck in a 5th run here, but didn't bother. Lazy day with just a 90 minute sweet spot workout. (laziness is relative when it comes to Ironman training...)

Saturday: 2650m swim; TR Phoenix + 6k brick run

Family stuff happening so I snuck out for a swim and did the brick workout a little later in the morning. Phoenix is always a bit intimidating since it's a long slog at a fairly continuous power with no rest breaks, and motivation to then go run after can be low, but I finished it all off happy, which is really all I ask.

Sunday: 21k long run; weights

Any time I can time my long run to match the sunrise when the forecast is for clear skies, I end up in a really happy joyful place. Yeah, the runs end up with a bit of stop time from all the picture taking, but this stuff is just really good for me mentally:

There's just something about being outside while the world is waking up that makes me happy. And it makes the long run seem to take less time somehow.

Tough week on the bike ahead (3:30 long ride! Yikes!) before a recovery week next week. Fingers crossed I can fit everything in and stay sane...

Wednesday, March 7, 2018

Chilly half marathon race report 2018

Well then.

That turned out nothing like I expected.

I initially signed up for this year's Chilly because, frankly, I missed seeing my running friends and was having some serious Fear Of Missing Out. And not doing ATB this year was making me a little sad, so I figured this was a more sensible consolation race. Shorter distance, nice race shirt, could make for a solid catered training run with a medal at the end. No sweat.

So I didn't taper for it, or really change my planned schedule much other than skipping one swim (more due to laziness than anything else), shortening my Friday run, and skipping my Saturday run. I did my prescribed TrainerRoad workouts full gas, no changes, meaning I racked up quite a bit of training stress on Thursday/Friday/Saturday before the race. But hey, the Chilly would just be a training run, no biggie.

7 hours of cycling is not how I would normally prep the week before a race.
Saturday night I realized my lazy attitude towards the race meant I hadn't checked if I had any gels, and it turned out I didn't. On long runs I usually eat whatever random gummy candies we have around for the kid's school lunches, but those are tricky to eat while racing. Fortunately, Ivanka came to my rescue and said she'd bring me a gel. Whew. Note to self: buy a few gels to have on hand just in case!

Since the Chilly has a late start, Sunday morning was pretty leisurely. Ate a breakfast sandwich, drank some tea, and headed downtown to get a good parking spot and hang out with Zindine and chat Ironman training for a bit until the girls arrived. People asked me a few times what my goal was and to be honest, I hadn't really given it a lot of thought. I didn't want to run super hard and risk disrupting the next week's training with recovery, and I'd handicapped myself nicely with that whole three hours long bike ride the day before, but the race atmosphere worked its magic and I, almost unconsciously, decided I'd just run what felt good and see how it played out.

And I had absolutely no clue how it was going to feel. I've stuck almost completely to easy running for about 9 months now, aiming to loosely keep my heart rate down to a reasonable number. I don't subscribe to any particular number or approach (I'm not following Maffetone, for example) - more I use my heart rate as one signal to judge if I'm running easy or not. Some days the old ticker just insists on a higher heart rate for whatever reason (a poor night's sleep, hot weather, hormoes, etc), so I don't worry too much about the exact details, as long as the run feels truly easy. Whereas before I often pushed harder than I should have to make the final pace number on Strava look prettier, now I try not to let the overall run pace be a factor in how hard I run.

But this approach means I went into this race with no speedwork, no tempo runs, and no idea how it might feel to run 5:30s or 5:20s or 5:10s, or how long I could hold any of those paces (my training runs typically fall around 6:00/km). But I was feeling completely zen about the whole thing and ready to just let things unfold.

Waiting for the start
Got separated from everyone before the start, which was fine. I wanted to run my own race. The start corral was tremendously annoying, with people pushing to try and move closer to the front, but whatever. Zenlike calm. It's a half. No goal. Just enjoy yourself.

Pre-race selfie, right before some girl stepped on my foot
Gun goes off, shuffle shuffle, finally across the start, immediately start passing the pushy chicks who'd forced their way in front of me in the corral.

5k: 26:35

Nicole pretty quickly came up behind me and commented on the pace. I glanced at my watch. 5:10/km? "Well, I think that was downhill?" I said optimistically and slowed up a bit. Nicole had an assigned workout and pace to do, so she said she was going to drop back and I wondered if I should go with her, but I was feeling good and I could see the 2:05 and the 2:00 pacers not far ahead of me, so I figured I'd at least get ahead of the two hour pacer and kept going.

I didn't look at the pace on my watch too much, mostly I just glanced at the heart rate to see if I could keep it around 170 bpm for as long as possible. I was feeling comfortable and figured I wasn't running all that fast because it took 3 km to finally catch up to the 2 hour pacer - and as I was going past him I heard him say, oh shit, I'm 30 seconds ahead.

Huh. I don't feel like I'm running that fast, but considering I was probably at least 30 seconds behind him in the corral, if not more, I may be running too fast. But it feels so comfortable, I guess I'll just go with it?

So that's what I did. I kept half an eye on my heart rate but didn't pay much attention to the paces, and tried to shelter behind taller runners in the windy bits.

6-10k: 26:41 (total time: 53:17)

After passing back through downtown, I could see the ears of the 1:55 pace bunnies in the distance. Gradually, they started to get closer. Alright, let's see if I can catch up to them, run with them. 1:55 would be a solid race. I should probably slow down a bit. I mean, when's the last time I was running 5:18, 5:19/km? There's no way I can hold this pace!

At around 9k I caught them and started running with them. OK, this works, I'd be pretty thrilled to finish with a 1:55.

That lasted about 30 seconds. And I started to pull away from them. What are you doing?! Why does this feel so easy?!

11-15k: 26:07 (total time: 1:19:33)

I started watching for my friends coming back at the turnaround, and I don't think any of them were expecting to see me so soon because I had to shout at them to get them to notice me! Sam looked especially startled when I yelled at her!

Hit the turnaround at 13k, still feeling really, really good. And noticing my pace was, if anything, getting a bit faster?! OK. There's Marlene and Andy up ahead, let's chase them down and run in with them.

So I focused on Marlene's back for a while, eventually caught them, introduced myself to Andy who seemed somewhat puzzled by the fact all these friends of Marlene kept yelling at him, and then gradually started to leave them behind (they were pretty clearly doing some kind of workout and not running hard - Marlene is a much faster runner than I am).

The km were ticking off, still feeling good, and when I'd sneak looks at my pace I was seeing things like 5:12/km. I'd pick someone ahead of me, run until I caught them, then move on to the next target.

I have NEVER been that person late in a race. Usually I'm just trying to convince myself to keep going and feeling bitter at the people catching up and passing me! But not today. I just kept on reeling them in and moving on to the next one. Especially the guy who was not only playing his music through his iphone speaker (ugggggggh why people, why), but was playing Ed Fucking Sheeran. Really? REALLY? I had that stupid Gallway Girl song stuck in my head for like 8 hours after. Thanks ever so much, guy in bright yellow shirt.

16-20k: 25:51 (total time: 1:45:29)

At 18k, I happened to glance at my watch as it clicked over the km and saw my total time (I didn't have the total time displayed on the main screen). 1:34? But...

(here I tried to do math, which is always fun late in a race)

1+1 is 2? Right? Guys?
3k left. 5:10 per km, which is apparently a speed I am still capable of running, because that's what I'm running right now.

Holy shit that puts me finishing at around 1:51??!

What. The. Fuck.

Last km: 5:06

I kept running the numbers around in my head and they kept coming up the same, so I pushed hard, feeling weirdly amazing, finally to the right turn to the finish on Brant, up into a wind like a brick wall (my god that last 100m was hard!), and then across the finish with this showing on my watch.

WHAT THE HELL JUST HAPPENED. I was so befuddled at the finish it took me 5 seconds to figure out how to stop my watch!

No race specific training. No speedwork. No tempos. And I was less than 30 seconds off my half marathon PB? I ran a beautifully paced race with a negative split of something like 80 seconds? Am I dreaming? Did that just happen?

If I had any doubts about stepping back and taking my easy runs truly easy to build a more solid aerobic base for my running, those are sure gone now. Something is working for me here. But of course I don't just run - I suspect all those Trainerroad hours have made a rather large contribution as well. I'm not doing running intervals or running tempo, but I've sure put in a lot of hours on the bike doing VO2 max intervals and the bike equivalent of tempo. I expect that fitness has crossed over.

But really, could I be any more pleased with myself right now? It was a crazy wonderful day that has given me a huge boost of confidence in my approach to training right now. This shit is working. I am excited to see what happens next!

(and now, of course, I'm a hair away from signing up for next year's Chilly half so I can really go for that elusive sub 1:50! Definitely a goal I think I'll be revisiting in 2019!)

Monday, March 5, 2018

Ironman training week 9

Well this week ended on a bit of a high note!

Swim: 4050m
Bike: 211km (7:05 hours)
Run: 45.5 km

Monday: Much needed rest day

Tuesday: 2250m swim; 8k lunch run; TR Bird -1

Early morning swimming, still hard to get out of bed for, but so worth it when I do. I can't remember why I took a picture of the workout. I'm sure I had a reason, but Tuesday might as well have been 6 years ago for all the details I can now remember!

I overdressed considerably for this run, but got in the miles I wanted. I decided not to alter my training this week before the Chilly half marathon on Sunday, since the plan was to treat it as just a long training run. Well, sort of the plan. To be honest I didn't give it much thought overall.

And then of course everyone's favourite, VO2s in the evening. Tuesdays are such a fun day.

Wednesday: 10k run; weights

Aiming to start bringing up the mileage on the Wednesday run, so I got up early to get in 10k. And was rewarded with an early peak at the sunrise! I know, the time change is coming up, so this won't last, but still. SUNRISE!

Weights in the evening since I figured that would probably be my only chance for the week. Although I didn't alter my training plan for the race on Sunday, I did decide to drop my usual Saturday weight training just because why make running a half even more difficult.

Thursday: TR Phoenix

I got out of bed to go swim and then just was like, no, I don't wanna. And went back to bed. It happens.

Phoenix was its usual mentally grinding self. 90 minutes of tempo work isn't terrifically physically demanding (it's a step up from an easy effort), but it's a mental effort to hold it that long with no breaks.

Friday: 6k lunch run; TR - Glassy

After the disappointment of not getting a snow day, at least the lunch run was kind of pretty! My Chilly race prep consisted of doing 6k instead of 8k. Not exactly much of a taper...

Saturday: TR - Allegheny

Allegheny is 3 hours and 15 minutes of aerobic riding. That was quite a few episodes of Dr. Who and a whole lot of levels of Wordscapes. 

I got a little loopy towards the end...
But really, this ride was pretty good. You have to get in the right headspace for these rides and just not worry about the time. Set up interesting stuff to watch and just grind it out.

Then I relaxed for the afternoon to completely my Chilly half 'taper'. I was going to go swim but various forces (children) conspired against that. And I didn't really want to anyway.

I did, however, eat this Buffalo 'chicken' cauliflower at dinner and it was so damn good.
Sunday: Chilly half marathon; 1800m swim

So, the Chilly. This one deserves a race report, so I'll write that up in the next few days.

But as a preview, a few facts:
  • My half PB is 1:50:34, set at the Chilly two years ago (I've always had good luck at that race)
  • I haven't done any specific pace training since getting sick last year, instead doing almost all my runs easy, other than running hard at tris in the summer and occasionally running a bit harder when running with friends. Oh and I did some 1k intervals once back in the fall. Basically, virtually no speedwork of any kind recently. Pretty much averaging 6 minutes/km for months now.
  • My run volume this year is pretty similar to two years ago (a little lower, but not much), but two years ago I was doing loads of pace/tempo/speedwork
  • I went into the race with no plan other than to run comfortably hard and figuring I'd probably be under 2 hours, and have an outside shot at 1:55.
  • I had only the vaguest sense of what sort of paces would even be needed for sub 2 and 1:55.
  • And of course that little 3:15 ride on the bike the day before. I've built up to that now over the last few months so my legs weren't tired after, but still. That's a long effort so I had to figure I'd be carrying some fatigue.
The result:

Oh this is a story. If I'm remembering right that would be my second fastest half marathon ever. Race report to come!

(Now we see this week if I have regrets about that race when I get to this week's VO2 workout...)

24 weeks until Ironman and I am feeling awfully pleased with things so far!

Monday, February 26, 2018

Ironman training week 8

A bit of a recovery week this week, with lighter volume on the bike. Why is it that recovery weeks end up feeling weirdly exhausting?

Swim: 6950m
Bike: 120.79 km (4:15)
Run: 48.46km

Monday: 11k run; weights

Bye snow! Won't miss you at all!
Got started on increasing the distance on one of my weekday runs, since Monday was a holiday and all. Solid and unspectacular, really. Also this meant I had no rest day this week, which probably helps explain the whole weirdly exhausting thing! I am SMRT.

Tuesday: TR - Haku

In which I finally remember to put the trainer in slope mode before each sprint and manage to get the power targets about right.
Short VO2s on the trainer in the evening. Farewell to 20 second maximum efforts, at least for now, as the next stage of the training plan brings in longer VO2 intervals. It's just a different kind of suffering (but better because I don't have to fuss around with trainer modes on the longer ones!).

Wednesday: 2500m swim; 9k lunch run; weights

Note to self: find somewhere else to take pictures when you run on the powerline trail. Also those tights may be the most comfortable thing in existence, but they sure ain't flattering.
Nothing fancy, just the usual Wednesday stuff.

Thursday: TR - slide mountain

who has shoulders? THIS GIRL!
12 minute sweet spot intervals. Felt pretty good, especially after skipping out on both swimming and running that day. Just a busy week at work that left me pretty tired.

Friday: 2400m swim; TR - Table Rock

Celebrating that that work week was about over
Forced myself out of bed to swim and then did the evening sweet spot intervals. Between work and staying up too late watching the Olympics, I was really dragging this whole week.

Saturday: TR - Cumberland; 8k brick run; weights

This is where things really caught up to me. I made it through the long tempo ride on the trainer, but my heart rate didn't lie - way higher than usual on this ride, and it was a struggle. The run felt pretty decent after (probably because of the weather being so nice!) but it's a good thing the Olympics are now over because I clearly need more sleep!

Didn't take any pictures in the morning, but did have penne carbonara for dinner, so feast your eyes on that deliciousness. I assume, based on the way it tasted, that it consisted of about 90% garlic. So good.
Sunday: 20k long run; 2050m swim

Saving the best for last? Solid run, although I was underdressed for the first half, then the sun came out, the temperature shot up, and I was overdressed for the last few km. But it was a nice easy paced run and watching the waves/surfers on Lake Ontario kept my mind occupied.

Then I had a weirdly fantastic feeling swim. I was really relaxed and taking it easy but somehow swimming fast (for me). Maybe it was being in a different lane than usual at the pool, but it really felt amazingly good. Here's hoping I can recapture that relaxed/efficient stroke again this week!

Next up:

On to things getting intense again on the bike, and a little half marathon thing on Sunday. I'm treating it as a training day, since I'll be doing a 3 hour block on the bike trainer on Saturday, so seeing what kind of a run I can do Sunday after that is a nice little training test. Plus, opportunity for sweet instagram posts with my running friends, which is really the only reason to do a race.

Monday, February 19, 2018

Ironman training week 7

So I've settled into a pretty good schedule for this ridiculusness (which of course today I upended completely, with today being a holiday and all). So far things are shaping up as so:

Monday: rest
Tuesday: early morning swim; easy short lunch run; TR evening
Wednesday: easy short lunch run - this will soon be changing as I'll be able to get back to early morning runs. I'm going to start lengthening this one out to get in 10-15k, eventually. Some days that will all be before work; others it'll end up a double run day. Then in the evening, weightlifting
Thursday: early morning swim; TR evening + brick run
Friday: 'make up' day if I missed any swims or runs earlier in the week (the Thursday swim and/or run may end up here instead); TR in the evening
Saturday: long ride day + short run; weights
Sunday: long run day + swim

So far, it's pretty manageable. 2x a week weightlifting, 3x swimming, 4x cycling, 5x running. Taking it week by week, especially as the amount of time I'm spending on the bike increases.

Now of course, that's kind of the ideal schedule. Reality often intrudes! And sometimes I can make things easier on myself, like this week I was off work on Friday, so moved the Thursday swim to a more reasonable hour Friday morning. Because why get up at 5 when you don't have to! Realistically, workouts are going to get dropped. My focus is on keeping up with the cycling, because to me, that's the key event to get right to make it through the Ironman in one piece. It's the largest chunk of the day, so I want to be as strong as possible there. Swimming and running I feel I can drop workouts here and there without affecting the overall training too much.

This week ended up as:

Swim: 2:19 (6800m)
Bike: 7:05 (206.3km, whatever that means on the trainer)
Run: 4:42 (48.46km)

Monday: rest

Tuesday: 2300m swim; 8k lunch run; TR Fuji

Off to run up the escarpment at lunch, as one does.

If the day starts with a T, it's time for a Triple.

Also pancake Tuesday. Pancakes of all types for every member of the family (I may have stolen some of the kid's 'sprinkles' pancakes. They were kind of awesome)

Wednesday: 9k lunch run; evening weights

Supposed to be a heart for Valentine's Day. No, not sure how I managed to make that look totally awkward and not really like a heart at all...
Easy run in the sun and the warm and YAY! Just one of those days it's great to be alive and active and it's all good and happy.

now I understand why people always post this for deadlift photos. Your face looks ridiculous when you are at the top of the movement!
Solid effort in the weight room, too, on a gym date with the husband. Roses are Red/Iron is Black/Let's go Lift Weights/Because that's romant-ack.

A poet I am not. But the pink socks for Valentine's day were on point.

Thursday: TR Phoenix

Since I had Friday off, I didn't swim, and then Phoenix was tiring so I didn't run. Only one sport on a Thursday?! There's that reality intruding.

Friday: Swim 2300m; TR Antelope

underwater angles are hard to work with
Solid swim, good sweet spot ride on the bike.

Then instead of doing a run I made cookies. I regret nothing.

Saturday: TR - Town Hill; 8.5k run

SO BORED. Also this selfie prompted me to finally clean up the mess of boxes of stuff from Costco cluttering up the back of the pain cave/pantry.
The first of the truly long trainer rides (I'm arbitrarily declaring longer than 2 1/2 as truly long - Town Hill is 2:45). Wasn't bad, although I was super bored by the end. Ended up playing a lot of golf solitaire on my phone, which perhaps isn't ideal from a training perspective, but it helped pass the time.

Ah the magic of filters...

The run was not a brick, but just an easy one later in the day. It's rather nice that after almost 3 hours on the trainer my legs both felt fine doing this run, and I had no trouble motivating myself to do it! The base fitness is coming along nicely.

Sunday: 22k long run; 2200m swim.

Yet another selfie after my cool insta pic idea was a big fail.
Really great feeling long with Fab and Christina. A little faster than is ideal for me right now, but I was surprised how well my heart rate stayed under control and it didn't feel all that hard holding what was probably around a 5:40/km pace for the whole thing (it's unclear because my Garmin went completely cuckoo for like 6km and so the recorded paces are whacky fast in spots).

My pictures do not do justice to how blue the water looked here.
Then a quick swim before we spent the afternoon with my brother and his family and my parents for family day. A short walk along the water where he does a lot of his running, and I discovered that what I assumed was the clever use of filters to make the waters of Lake Ontario look super blue was not at all the case - the water over at Port Union really did look incredibly blue! I'm going to have to go over there to run with him sometime and learn his photo secrets.

Next up, a recovery week on the bike! Always look forward to those. Just keep on keeping on...