"Chase your dreams" - Sappy Triathlon Video clip

Ah pretty fluff clip but what the heck.

Week of 5/18

Week of 5/18

Good, solid week.

Swim- 4
Bike-4
Run-4

Monday-

Indoor long spin on 200-210w. 1hr 15min

Tuesday-

Swim- lunchtime swim. 5x200

Bike-Z3 & Z4 intervals. example z4 4min then z3 8min, no stopping x2. 230-240 on z4, 195-210w on z3

Wednedsay-

Swim- lunchtime swim. Mainset 300,200,100x2 on 30sec rest. (4.45, 3.04, 1.27 & 4.40, 3.05, 1.28)

Track session-

(600,500,400), (600, 500,400,300) (600,500,400) w/100m float jogs. Still recovering a bit from Sunday’s Half Marathon. Workout was at L pace, ran in the L window, but was a touch slow on 400m (as compared to last week). About 5.40-ish pace for all, so about 1.22's through the 400 which should be a trot, and it basically wa.

Thursday-

Today was a bit odd, I tossed and turn most of the night. I have some unresolved planning around the season, and work, and the next few weeks all feature some hard training, traveling, and racing. I went to bed at a decent hour but it was just that really unrestful sleep I sometimes have and I was shot. I skipped a morning run and late afternoon bike.

Run- As you might guess it was really, really slow. The upside is that I felt much better afterwards. 60min plus.

Friday-

Run- wakeup run. 41min easy on BG, it was sunny!

Bike- 45 miles, 2hr 24min

Swim- Mainset- 3x300 (4.32, 4.37, 4.28)- whoops after running & biking the intent was just to get in the pool and take it easy, still it felt "easy" meaning somewhere around Z3. I was used to flogging myself all last year and that's what I thought swimming was all about, apparently not when you're busy trying to build endurance. :)

Saturday-

Bike- 85 miles z2 ride. 5hrs 40min

Sunday-

Swim- Mainset- 5x200 on 30sec rest, 3.01-3.04 felt pretty hard after yesterday

Swim- Went to Idyllwood Park to do a tiny bit of open water swim and test out the new suit, cold water, but good practice

Run- 61min steady/easy run on BG

Ripped from the headlines... Canadian men's eight..

Great profile of the Canadian men's eight. That's rower-speak for an eight man sweep. There isn't much else I can add to the profile other than it is inspirational to see what belief and dedication to a program will do for an athlete.

http://www.thestar.com/Sports/Olympics/article/424199

Kirkland Half Marathon race report...

Actually, not much to report, approached it as a long run time trial.

I had no idea the course was so hilly so a *really* fast run was out of the question. There was only a small portion of the course where I might have gained back some of the time I lost on hills.
Pretty happy with it as though, managed 5.45-6min a mile on the flats, looks like things are on track.

Might try to get some pics up when they are posted.