Day 29 17K running, 2.9K swim, 51K bike 4h:14m
Total on week 15 hours
ok, this week was a hard one to finish off. I slept in to rest up and started the workouts at noon with my planned hard run interval workout. Workout went quite well, 1.5mile warmup then 7 x 1 mile repeats starting each one on a 10 minute cycle and running them all in 6:35 except the last which i ran in 6:16. I did these at SAIT on the treadmill and was soaked in sweat causing some less than pleasant chaffing.
Then I went for a swim right away, that was a bit tougher with a slow warmup and a rest set followed by the main set of 10 X 200 pull on 4' cycles averaging 3:22 and the last three were 3:16, 3:11, 3:08.
I zipped home and did some cleaning because Melanie and 4 of the girls were returning from the farm. I mustered up the courage and rode 1:43 on the trainer watching Star Wars episode 6 to round out a long tough 15 hour week. Now its time to scale back and recover and race next Saturday in Fort Macleod.