I've only done 3 swims in the past 2 weeks, two in open water and one in the pool. Due to all the thunderstorms and heavy rainfall that we had, the usual Thursday OWS had to be cancelled twice and I did not want to go to the pool instead. But at this point, swimming doesn't scare me anymore because I've already swum 4.24km in open water just 2 weeks ago and I feel invincible! An Ironman distance (3.8km) swim? BRING IT.
Went on the bike 6 times: three times on the trainer and 3 times outside. The first trainer ride was just 2 days after the 70.3 and so I did an easy spin watching 24. The second trainer ride was a recovery one again, although a little longer and harder. 1h45 doing the Virginia workout from Trainer Road with two more episodes of 24. The third one was meant to mimic hill repeats and I did something like 4x10min intervals in slow grind, watching 24 again (I'm all caught up now!).
As to the outdoor rides, Centuries are the new norm. Aside from one easy ride with Sam to help her get used to my old bike Neo (she is starting to race triathlons and I lent her my bike for the season), the other 2 were both over 6h and gave me a huge boost of confidence about riding 180km at IMMT.
First century ride was in Caledon, half split with the triathlon group, which took us to Holtom's Bakery in Erin for coffee and treats (and a high five to my favorite bike shop owner Brian from Forks Bicycle Shop) and half with Zin all the way to Schomberg's Grackle Coffee Company for more coffee and more treats.
FMCT tri club. 16 people in attendance, all ready to go at 7am on a Saturday. The RSVP emails kept on coming in and I wondered at times "what have I done??" Not everyone was going to ride 160km, but they were all in for having fun!! Okay then...
Not much running happened in this cycle, but the workouts completed had a lot of quality in them.
On Wednesdays I went to the track and got my speed on. Here is a glimpse into the sufferfest:
1200m warmupI realize how my times improve the more I stick with these workouts, so they are all confidence boosters as well. Overall, I noticed that my 800m times are about 15sec faster than last year = yay for progress! Just keep at it, folks. Consistency is the key, and it works.
3x1200m @ 10k pace
2x800m @ 5k pace
1x200m @ 1k pace - all with 200m recovery in between
Then I had a tempo run where I tried to beat Zin back home and it worked (with a 10min head start, but anyway - it counts). No brick runs because I was too pooped.
I did my long runs on Sundays, and with all the century miles in my legs, they felt quite challenging. I suppose that was the purpose, so I didn't complain. I did both runs on the Etobicoke Trail and I took in all the bliss I could despite the burn in the legs.
Biggest training week just ended and I'm still alive and kicking. 16h of workouts and it's not even the "worst" so to speak. The next week promises to be even more epic.
But you know what this deserves? Another sticker and ACHIEVEMENT UNLOCKED!
I have now reached 15h of workouts and this may safely be considered Level 2 in Ironman Training. (Level 1 with 10h of workouts was reached in Week 6)