In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||3|| 3:40:34|| 43.38|| 69.82|| 352|
| ||Running||3|| 1:17:20|
| ||Total||6|| 4:57:54|| 43.38|| 69.82|| 352|
Cycling 44:20 
Morning ride, great temp, not too warm.
Running 42:00 
Wee morning run in the trails before it warms up.
Cycling 1:20:14  33.13 km (2:25 / km)
Rail trail ride
Cycling 1:36:00  36.69 km (2:37 / km) +352m 2:30 / km
Morning ride, Ancaster, Flamborough to Dundas. First time down Sydenham Hill to have coffee at Starbucks. Just a lovely day for a ride.
Running race 20:20 
So 5km TT with Trav and Jordan. I figure, I've done 1 speed workout and 1 hillwork this year, what the hell!
Legs did not feel great, but whatever, it was warm, humid and a perfect morning to run. Loops of the oval, except somehow I had my head that it was 4.5 loops and not 6.
Let Trav and Jordan go after the first straight away to run my own. Felt good early, felt bad in the middle. Finished at 20:20 just short of 5km, but the body was done!
Not bad, no way I could have done this before March when I was 20lbs heavier.
Time for some intensity and to run another one with a goal of low 19 later this year.
Running warm up/down 15:00 
Rapid warm-up before TT at 7am. It was humid!
all weeks |