Right, a hard training week. Let's do this.
Monday: Rest. I should either switch my rest day around or start counting on Tuesdays or something when I do actual hard workouts.
Tuesday: Intervals. Since the local high school tracks are torn up or locked or whatever, I'm kind of stuck with 1k repeats on the road. Whatever works. 12k total, 5 repeats with 500m rest in between. 4:52, 4:48, 4:48, 4:57, 4:53. Bit slow, especially that 4th one where I just totally lost focus. But I did run them at 5 am, which I think costs me a few seconds. Or something. They felt hard, but satisfying, and my legs were pleasantly tired the rest of the day.
Wednesday: Easy 8k run in the morning. No evening bike ride because a) pouring rain and b) husband stuck at work. I need a trainer.
|No more sunrises for #5amrunclub. SAD NEWS.|
Friday: Rest. Legs needed it after Thursday.
Saturday: Duathlon practice. 2k run, 36k ride, 6k run. All set for Guelph Lake next Saturday! My transitions will be slow, but I'm fine with that. I'd rather do them slowly and deliberately for my first time out and not screw it up.
|Yeah yeah yeah awesome roads, blah blah blah.|
Sunday: Long run day. 22k. Haven't done one this long solo for a while, but it was nice. Got into a good rhythm and ended up doing it at a pace of 5:45/km, which McMillan has been claim in is a long run pace for me for a while but I've never fully believed it. Today, though, it was totally a comfortable easy feeling pace. Even in the heat and humidity! Is is possible I really am getting faster?
|The beach is always such a lovely place to long run.|
Run: 62.5 km
Bike: 74.3 km
Total: 136.8 km in 8 hours, 50 minutes
Great week this week. Ramped up the run milage with no ill effects, and took a bit of a down week on the bike, which is fine. I'd like to think all the hills I've been climbing on the bike will have some sort of positive carry over to my run, but we will have to wait and see what happens at my fall races!