Put It Down

Tuesday was another solid day of training 75 min Fartlek run. It turned into a fast 10 miler! After that headed to the pool for a 1:30 swim practice

Wednesday was a good one: Met Steve at the track at 10:30am and we did 5 x 400m with 200m rest. We were coming in sub 80 and brought it home in 74 seconds. In between we did a 10min tempo run and were keeping sub 3:30 pace on the track. We then finished with 3 x 400m with 200m rest. Thank you Bowerman for the workout! Swim practice at night. I can never remember the practice they come and go in a blur.

Thursday I met Sean for a brick workout. It was a humid day. We warmed up then did a big loop into a flat hard loop. It was just over 23km and then ran 4km hard off the bike. I came in just under 14min, which is holding sub 3:30km.

Friday it got fun. Sean and I headed to Meadford where we threw down a 108km bike ride averaging 32km. That is a good speed and man did we feel that. After we headed to his neighbors pond and did around 2km in the water. I worked on catching the water and drills. Then we headed to Ted's Road Range where we had Buffalo. We didn't try the Elk, sorry James.

Saturday we woke up early to a Torrential down pour. We contemplated life and decided to head out for our 10mile fast run. It was the best run I have ever done. There were hills, off roading and rain. All of my favorite things. The run flew by and we came in just over 70 minutes for 10 miles. It was too crazy to bike so we packed up and headed home for Thanksgiving.

Sunday started early at 5am with Steve. We met before the world was awake for a 10mile run. We came in at 72 minutes, which for running threw the woods without lights is pretty damn good. At 7:30am I met up with Bob and the guys and we headed to Dundas Valley for a great MTB ride. It got muddy because of the rain and man was I dirty. But a solid 2 hour ride.

Time to eat