Training Week 14 June - 20 June

Sun.pm. 14.50m / 1:37:15 / 6:42 miling
Feeling pretty pumped after the Longest Day so did some exploring in Stanley Park, up to the top of Prospect Point and back via Brockton and sea wall.

Mon.pm. 11.50m / 1:06:02 / 6:36 miling
Pretty inspired by the trails in Stanley Park, so back through up to Brockton Oval. I passed a Sikh music festival, great vibe, great dancing. Party in the Park!
Cycling - 16 miles

Tue. Rest - sore calf
Took it easy with a sore calf. My left cleat on my bike shoe broke and screwed up my leg biomechanics. Decided to not to risk it and to take my rest day early.
Cycling - 16 miles

Wed.pm. 7.76m / 48:01 / 6:11 miling
Run over to Kitsilano Beach on the grass for a stretch out. Dropped in 6 x 80m incline strides with walk back recovery. Need to improve my turn over!
Cycling - 16 miles

Thu.pm. 6.23m WU - 2 x 1.83m reps - 5.84m WD
Awesome session in Stanley Park with the guys. See the blog entry for details.
Cycling - 16 miles

Fri.pm. 4.28m / 30:00 / 7:01 miling
Easy grass run lapping David Lam Park by the apartment. Wanted to freshen the legs before the morning track session and felt good for doing it.
Cycling - 16 miles

Sat.am. 2.75m WU - 4 x 1200m hard/400m +25secs continuous - 2.68m WD (0.75m barefoot)
Rep 1 - 3:49 / 1:41 ... Rep 2 - 3:45 / 1:41 ... Rep 3 - 3:44 / 1:39 ... Rep 4 - 3:44 / 1:36
Really nice session where I tracked Jay throughout, trying to keep him in sight. Love the continuous workouts and this was no exception. Great to have Kevin trackside to read the split times.
Total time for 4 miles: 21:42 / ~5:25 miling
Cycling - 10 miles

Run total: 64.08 miles (103km) / 7:10:08 / 6:42 miling avg
Cycle total: 90.72 miles (146km)

Comments:
Really nice week, two great sessions and no recurring injury from last week which is the main thing. Feeling very motivated to run some fast times this summer and the legs are responding well to what I'm putting them through. Hopefully last week's 5k is the start, not the peak, of what I can achieve.

I'm not sure if the cycle commute across Lions Gate Bridge each day is necessarily aiding my training, but psychologically I feel like I'm getting some decent aerobic work in, even if I am only spinning for the most part. My legs are a lot more toned because of it and my quads are certainly more prominent than they have been.

This coming week could be tough with training as I fly to Des Moines, Iowa, on Tuesday ahead of next weekend's elite triathlon. Therefore I'm going to play it by ear, but hopefully I can wangle in a session and a tempo at some point. Next race is when I get back on Canada Day in the Yaletown Grand Prix. As a Yaletown resident I'm looking forward to getting the opportunity to smash it through the streets past my local bars, however if it turns out to be a sub-15min elite athletefest, as I fear it will, then I'll be pulling over to the side for a pint instead!