Saturday, August 4, 2007

Volume Week

This week I am doing a volume week while Bernie is doing his highest volume week pre IM Canada as well. I got in some solid rides withthe big ride at 150km on Friday. I also had solid runs including a 22.5km run in 1:45 with cooler temps some of the days this week.

This week
Swim 4.9 km
Bike 310 km
Run 54 km

YTD Totals
Swim 75 km
Bike 3422 km
Run 1247 km

Week after Sylvan

Last week for my recovery after Sylvan I took 3 days off working out while I was on the road to California for work. I did take a short 1Km hike to Moro rock but other than that nothing.

Thursday and Friday I did short easy runs and felt pretty good and then did an easy 122km bike on Saturday with some pick-ups during the ride followed by a 22km run which occurred in 30C temperature. I really struggled with the temp and despite a controlled 143 HR barely managed to survive the run.

Sadly the biggest news this week trumps any of my training news as one of my tri buddies took a big crash on his bike and spent a few days in hospital and will be up to 8 weeks recovery from cracked ribs front and back and fluid in the lungs. We are just glad you are safe. Get well AW.

Second, Bernie had the unfortunate experience on one of his training rides to be the one to find a motorcyclist in a ditch. The motorcyclist had some sort of accident and Bernie saw something unusual in the ditch and stopped to investigate. He had been dead for a while when Bernie found him.

Sylvan Lake

A couple of weeks ago we all trekked up to Sylvan Lake. Race conditions were more more favorable than last year with Bernie (18 min faster), Alex (16 min faster), Melanie (30 min faster), Wendy and Camilla (also about 25-30 minutes) having great races. I managed to take about 6 minutes off my Chinook time which was disappointing since my run was weak at 1:48. I probably put too much effort into the bike riding a 7 minute PR (2:39 for the 90km) but my transitions rocked at under 3 minutes. The swim was well under control at 33:15 for the 2km.

I spent most of the bike in pain due to the ongoing glut and hip flexor tightness which also effected my run. I really need to get that under control. Bernie and I finished together at 5:04 and change.

Sylvan Lake 1/2 IM Race Results