Thursday Aug 28 |
 | Run 1:04:00 [2] 16.5 km (3:53 / km) | |
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| Run 1:00:00 [1] 12 km (5:00 / km) | |
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| AM. 10k at MAF. 5min really easy and then picked it up. Felt good.
PM. 12k easy, feeling heavy. Then picked it up for the 6.5km home at MAF - much better, lower HR and a bit faster than the morning.
Recovery: banana and chocolate milk right away, then awesome smoothie with juice, yogurt, berries, dates, protein powder, ground flaxseeds 20-60min after. And of course ice bath. :) |
Wednesday Aug 27 |
| Run 1:10:00 [1] 14 km (5:00 / km) | |
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| AM. 14k easy recovery on the BH trails. Took a while to wake up, but jump in the lake and beaching after was awesome. |
| Cycling 1:25:00 [1] | |
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| PM. 85' recovery ride. |
Tuesday Aug 26 |
| Run 41:00 [2] 10 km (4:06 / km) | |
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| C • Hey Patrick,
Just wonder... 1 |
| Strength/Core 15:00 [5] | |
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| Run 55:00 [2] 12 km (4:35 / km) | |
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| Run 20:00 [3] 5 km (4:00 / km) +250m 3:12 / km | |
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| AM. 10k, str circuit. Felt nice and easy.
PM. 17k. Hill intervals at the dump. 3x6.5' with 90'' off. Mega hot out there.
Took my camelback for the first time in a while. 1.5L hydralite (not enough!).
Recovery: Hosed down and had a big glass of chocolate milk and 6 dates right away. Big bowl of rice crispies after 15min. Ice bath! |
Monday Aug 25 |
| Cycling 40:00 [1] | |
| (rest day) |
| Recovery cruise. First ride in a while...nice. |
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| C • Slow start 1 |
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| C • canadians 5 |