Monday: Rest day. Rest good.
Tuesday: Tempo! I cheated by running the tempo portion on a route with a slight downhill grade, but really it' s a pretty small grade and psychologically I think it was good for me to see the tempo paces coming up (relatively) easily. 5:14, 5:02. 5:06, 5:04, short break, last km in 5:05. So even a touch fast. confidence builder! Ran 12k total.
Wednesday: Easy 8k run on the schedule. Alarm went off. Did this:
If I'm going to miss a run, the Wednesday easy run is the one to go with, at least. My troublesome right hip has been acting up again (nothing major, but enough that I'm kicking myself for slacking on my physio exercises), so it seemed like a good idea to take the morning off and see how it felt at the end of the day.
Hip felt good at the end of the day, so Wednesday night I redeemed myself with 37k on the bike, scouting out some of the planned route for a group ride on the Civic Holiday. There's some fun hills I'm inflicting on my friends. I'm so nice like that. Hopefully they are all still speaking to me after the group ride...
|Looking back down one of the hills we'll be climbing on the group ride.|
|My 'I'm so happy with those intervals' face.|
|I put this on instagram tagged #catcrossing, and it turns out there are several hundred cat crossing pics. That is the greatest thing ever.|
|As Sam pointed out, yes we are both wearing headphones. give us a break, we spent 6 and half hours in the car together Friday and were all out of talk.|
Sunday: Dragged myself out for an easy (solo) 10k, because I knew a run would make me feel better after the wedding shenanigans from Saturday night. Worked out well. Then it was back home to recover from the whirlwind trip.
|Random Ottawa pictures.|
Bike: 79 k
Total: 130.1k in 8 hours, 1 minute
A little short on the run mileage this week (ideally would have been 60k+), but that's how these things go sometimes. Just gotta roll with it and do what you can.
This upcoming week is the third hard week in the current set before I take a cut back week. I'll do tempo and interval runs again, hopefully get at least 100k on the bike, and 60k+ on the run. It's ambitious but I think doable, especially with the promise of a rest week next week!