Monday, June 8, 2009

Training Week 31 May - 06 June

Sun.pm. 13.28m / 1:30:01 / 6:46 miling
Relaxed run around False Creek sea wall and Kitsilano Beach, moving well, very fluent.

Mon.pm. 12.22m / 1:21:05 / 6:38 miling
Stanley Park inner loop out to Brockton Oval. 5 x 100m strides on cinder track included.

Tue.pm. 9.34m / 1:00:00 / 6:25 miling
2 mile easy - 2 miles tempo - 2 miles easy - 2 miles tempo - warm down through Stanley Park and English Bay.
Cycling - 16 miles

Wed.pm. 6.60m / 42:27 / 6:26 miling
Kitsilano Beach loop, relaxed, staying springy and fluid.
Cycling - 16 miles

Thu.pm. 6.58m warm up - rep session (1k, 2k, 2k, 1k) - 5.24m warm down
1km (2:57), 2km (6:09), 2km (6:18), 1km (3:00) off full recoveries.
Session around Beaver Lake kilometre loop in Stanley Park.
Cycling - 16 miles

Fri.pm. Rest
Cycling - 16 miles

Sat.am. 3m warm up - 5 x 800m track session - 2.50m warm down
Rep 1 (2:24), Rep 2 (2:24), Rep 3 (2:23), Rep 4 (2:24), Rep 5 (2:18).
Cycling - 10 miles

Run total: 66.93 miles (107.7km) / 7:29:26 / 6:42 miling avg
Cycle total: 73.32 miles (118km)

Comments:
Nice week, plenty of aerobic stuff at the start and a decent Thursday session to boot, if a little tired and dehydrated towards the end.

Saturday's track workout was pretty good, although could perhaps have gone faster with Simon and Brad around.

Looking forward to the Longest Day 5k race on Friday, aiming for sub-16mins, but will need to judge the pace well.

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