Workout Report and Can't Believe there is no more MJ

The past few days have been great. Training has been awesome and really excited for my upcoming races!

Tuesday was back to the run. I headed to Bell School Line and did a 15min warm up into 30 sec sprints up a 10% grade. It was just enough to make you bum hurt!! The I did a 15min cool down. Bobby Rose came out for the hurt fest! He did great!

Wednesday was insane. So First I headed to Rattlesnake Golf and Country Club for a round of golf! I was on feeling great and my swing was looking awesome! After a solid round it was time to work. The weather was hot, which I like, so I decided to do my ride on the trainer. Yes the weather was warm but for strong repeats and a TT it is a lot more consistent. I did 10x2min around 500 watts then did a 30 min TT holidng 280 watts! Feeling good!

Off the bike Shannon, Nate, Jen and I headed to the track for a brisk 10 x 1km haha.

The goal for me was to drop the first 4 repeats under 3:30. 1)3:21 2)3:23 3)3:25 4) 3:22.

Next was a 3km repeat, which didn't go too hot. I wanted to smash it and took the first mile out a bit too hard and came in just over 5:30..lets just say the wheels came off and I threw up! I regrouped and did another mile, this time being a bit more consistent and running a 5:45 mile..haha

Now came the fun part. 3 more 1km repeats. This hurt a lot. My goal was to get under 6min miles...the way my legs were feeling made it tough. I was trying to stick 43-44 per 200m and did so every repeats! 8) 3:40 9) 3:39 10)3:41

Done!

Today was a rest day with a Master's swim. It was a great set, which broke me down like every other swim!!!

Also I can't believe MJ died today. 50 years old and had cardiac arrest.