tough...

I did it.  Well I finished my workout... but I didn't make my goal paces.

I cycled 6k over to Celine's.  Then we cycled 32k on the back roads.  It was a flat but windy ride.  Our goal was to get it up to 30 kph for 30 min but with the wind there was no way.  I had to settle for 27-28 kph which was the best I could do.  It was conditioning for sure.  After our ride I cycled 6k home for a grand total total of 44k.  When I got home I ran 10k right off the bike.  It started off just fine.  I ran the first 2.5k at a pace in the low 5:10 min/km.  I ran the next 2.5k at about the same albeit painful pace... my 5k split was something like 26min.  It was the 5k home that I thought would be the death of me!!!  I even had to walk run up the Bank Street hill for a final lap of 6:30 or so :(

I estimate I burned 1400 calories during that workout... and I still have a 1000m swim ahead of me!!!

I'm still doing the whole detox thing... which is basically just me not eating processed or fast food.  Don't worry I'm not doing the cayenne, lemon and maple syrup thing while racking up the mileage :P

get the weekend going...

Morning coffee then a ride - run brick.  My goal pace is 30 km/hr for the ride and 5:00 min/km on the run.

Wish me luck....

detox

We just got back from travelling and camping for four days.  It was lots of fun.  We spent a day driving and setting up camp, a day at Wonderland, a day relaxing and swimming in Caledon, and then a day travelling home.
After eating camp fire style or pub style (hot dogs, potato chips, burgers and fries) it's time for a diet overhaul starting with a serious detox.  Fresh fruit and veggies along with grilled fish and chicken, rice and pasta...
good I'm so ready for some healthy home cooked meals.

I'm behind on my running and cycling mileage this week so I've got some serious ground to make up this weekend.

Tomorrow I'll swim 1000m, cycle 40k and run 10k
Sunday I'll run 25k and swim 750m

up against it

I ran 8k this morning bright and early.  Actually it's not bright, it's overcast and humid.  The local forecast calls for thunder storms... but that's okay.  We're on our way to T.O. for our annual Wonderland trip with a couple of days camping.  The forecast in Toronto is good :)   The sooner we hit the road the better!

Since we're going on vacation I wanted to get a run in before we leave.  I went out early for a tempo run: 40 min up against my threshold.  I kept the intensity up for most of the run, averaging 5:08 which includes several big hills.

Loading it on...

I've been pretty good at loading the mileage on.  We're only three weeks out from the K-town Triathlon so this is the time to ramp up the training.

On Saturday we cycled in the Gatineaus... it was my first time and I was prepared for a killer workout but it wasn't really that hard.  We took a 42k loop loop which was mostly up hill on the first half and down hill on the second half.  Then I did a long run of 22k followed by a long(ish) lake swim of about 650m.

We have some travel plans mid week this week so I'll have to get my mileage in before and after.  I might be able to fit in some workouts while we're travelling but I don't want to take the chance of falling behind.