08. December 2014 · Comments Off on Weekly Roundup · Categories: Weekly Roundup

It’s amazing how quickly the time goes, isn’t it?

Highlights of this week include my parents visiting from Toronto, eating waffles twice in one week, and a really great group bike ride on Saturday where I hammered it with the boys and didn’t get dropped.


Week of 1 Dec 2014

Mon:  Rest!

Tues:  17 km run with mixed intervals (6km Z1, 5km Z2, then alternating Z1/Z2 every 2 km for 6km).

Wed:  40 km Z1 bike; Track session:  4*(1600m, 1 min rest, 800m, 2 min rest) in the pouring rain for a total of 11 km.  It was awesome.  I actually do love to run in the rain.

Thurs:  28 k Z1 bike

Fri:  Bike intervals with RW Training, 5*6 mins hard with 2 min rest – see here, for total of 51 km; Run – 1.6 km Z1 with our puppy Haile as a warm up, then 4.5 km Z2.  An exciting run – it was the first evening run I’d done in a while (i.e., cooler) and I had run at half marathon pace in order to get to Z2.  Felt good.

Sat:  Group ride with RW Training, 95km.  First half was Z1, and then we blasted it for the second half, 35-45 km/h.  It was absolutely awesome.

Sun:  Took it easy after Saturday’s hard ride and did an easy Z1 16km run in the morning.  34km Z1 bike in the afternoon.


Total Time:  13h10

Swim: 0

Bike: 249 km, 8h31

Run:  50km, 4h38

Puppy cuddles after my Sunday 16km

Puppy cuddles after my Sunday 16km run


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