Run Forest Run!

Went out on the mountain bike for about 1 hour 5 minutes. It seemed no matter which direction I went, I was pedalling into a serious headwind. This is ok on a workout point of view but didn't seem like I was getting anywhere fast! Heartrate went from 70-75% so all in all not bad.

Was going to head for a swim in the afternoon, but have to prepare for a test tomorrow evening.

Off- had to study for a test.

Tempo run for 25 minutes. Could have pushed harder but didn't want to overdo it with the achilles still a little sore. Pace was around a 4 min/km (6.5min/mile?). Heart rate was around 85-90% of max. Not too bad.

Did upper body workout and a great ab workout.

Did a 40 minute swim- 1/2 really easy concentrating on really good form and efficiency; second half a a quicker pace. Finished the swim and thought," Hey why not try out a spinning class?". Thought I would take it easy during the class to see how it was run and also thought I would be too tired with the speedwork yesterday and 40 min. swim as well. "Take it easy" didn't happen once the class started- off guns blazing. Legs were screaming the entire hour and heartrate mazed out. sigh.........not in my nature to take it easy........

Turned out to be a great workout day!

Legs a little tight from the spinning class yesterday so took it easy on the run....2 miles east then 1 mile@ 6:30 pace and 1 mile@ 6:15 pace.

50 minute swim with 5X100m as hard as I could go.

Really nice day outside here- 12 degrees celcius and sunny- great day to run through the park!  Went out at with my heartrate at around 80% of max- which was 4:10 km/6:40 mile which did not feel like I was exerting myself too much. Conditioning is definitely getting around where I want it to be for racing. Just need to hone my vo2 max with some short distance track work and I should be ready to rumble!

Summary for the week:

Swimming   40 minutes and 50 minutes with 6X100m speed=90 minutes

Biking 65 minutes mountain bike and 60 minute hard spinning class=120 minutes

Running  25 minute tempo plus 2 mile warm up cool down, 4 mile- 2 easy 2 hard; 5 mile semi-tempo; not sure the time here- 75-80 minutes?

285 minutes/4.75 hours training plus 25 minute circuit training and 45 minutes weights

Not including weights, averages out to around 47 minutes per day- not too bad.