Monday, October 18, 2010

O for Oarsome October: Week 3

Swim
3 swims, including Wednesday's mini tri; total time 1:27

A bit of a blah swimming week- squad on Monday was slow and boring, then the "bonus" swim I planned for Wednesday became a pretty pathetic 25 minute session due to bus delays. We were all set to make up for it yesterday, but when we arrived at the pool there was another "contamination". Argh!

Bike
2 rides, including Wednesday's mini tri; total time 3:08

Saturday's bike session was pretty good, but my back/shoulders are still bothering me (despite Friday's massage). I'm going to need to start wearing my contacts and working harder on my posture. Maybe a new fit?

I rode out to Te Miro (about an hour), then did my "half IM effort" as an out and back on a good bunch of rolling hills. I didn't get my heart rate up as high as I would have liked, but I'm happy with the effort, given that I haven't been riding hard at all recently. My speed for the interval was about 27.5km/h, which isn't quite what it should be, but it could be worse!

Run
6 runs, including Tuesday's 5k and Wednesday's mini tri; total time 3:49

I snuck in a cheeky 40 minutes while Phil was doing his long run on Friday night. It was the perfect evening for a run, and it meant I enjoyed my wine with dinner even more :) Saturday was a 10 minute run off the bike, and it was fine. Well, it was hard, but it was meant to be! Pace was a little over 5:00, including the horrid little steep hill by our house.

My long run on Sunday was a CHORE. I did a few chores (and a lot of mucking around) in the morning, and headed out late (about 11:30). By that time, the drizzle had come, and it pretty much didn't leave for the next 2 hours. I headed out along the new bike path, which opened on Saturday, but sadly it's still not quite finished, so I ended up back in Leamington with 45 minutes to spare. The drizzle eased, but was replaced with stifling humidity, so I basically plodded around in a snotty mood for 45 depressing minutes. I was bloody glad to get home! My AHR for the run was 141, super low for me (probably a mixture of fatigue, a general lack of motivation, and maybe- hopefully- a wee increase in fitness??)

Total time: 8:25(ish) (plan said 10:25... Coach can't add, but it took me until Friday to twig!)

2 comments:

Westy said...

Great work Kate :-)
With the lower HR sounds like you are getting fitter!

Britt said...

You're being so consistent in getting all your workouts done. You're going to rock that half IM so hard!