Barefoot Running30:00 [4] 5.78 km (5:11 / km) shoes: Vibram KOS
Didn't want to be out for too long tonight, so I went back to my old standby of sprint:steady intervals. 5 min WU, 8 x 30s sprint-2:30 steady. Sprint pace was 3:30-3:55, steady pace was 5:00-6:00. Tight and sore left quad from the start; stretching needed.
Barefoot Running (Hills w/pack) 43:15 [3] 6.5 km (6:39 / km) shoes: Vibram KOS
Warm-up around Bell loop, up and down zig-zags around Commercial/Laurier hill, steady run through park w/milder zig-zags, then 6x up-down hills on sledding hill on 1:15 interval (1:00min run/15s rest).
10 PM
Yoga (Yoga for Runners) 30:00 [1]
30 min of Yoga for Runners DVD. Great strengthening and stretching.
Paddling (Kayakercize) 1:21:00 [3] 5.3 km (15:17 / km)
Teaching Friday Kayakercize class for MJ. Class went out in Tsunamis.
We focused on strengthening drills from bridge to bumper boats, dragging small pylons then grocery bags behind the boats.
2 PM
Bike (Road-Trail) 1:15:19 [3] 19.0 km (15.1 kph) shoes: Yellow Devinci MTB
Ride with MiloRunner in the mid-afternoon heat. Rode up escarpment on CR-14 and over to Kelso; hit the trails for a while and bombed the hill back before picking up Owen early from day care for his birthday.
Barefoot Running (Beach) 6:00 [3] 1.0 km (6:00 / km)
Times and distances estimated. Took part in the morning "Lifeguard Triathlon" that my beach lifeguards were doing. Two laps of beach and v-ball courts, ~150m swim, 500m paddleboard.