Well, this was not the best week for running. I only got three of five runs done. And none of the “other” stuff – no swimming, no weights no spinning. Sigh. BUT I’m not going to let it get me down – my plan actually repeats the first two weeks so I can put this week behind me and try again!
Monday – intervals – I did these. The plan was to go a little faster than last week. Last week I aimed for 7:30 min/km so this week it was 7:15 min/km. The fastest interval was at 6:49 min/km and the slowest was 7:11 min/km. The recovery interval went down too from 3 min to 2 min. Overall it felt pretty good. BUT I have to add more of a warm up before I get started I think.
Tuesday – rest day. Next week I’ll start spinning on Tuesdays as my class will be on Thursdays
Wednesday – moderate tempo run. The goal was 1.5km to warm up, 20 minutes at 7:45 min/km and then a 1.5km cool down. Warm up and cool down were great. The 20 minutes in the middle? Went a little fast: 6:51 min/km! At the end of the 10 minutes, when I was about to turn around to go back, there was a hill. I was about half way up and considering just turning around when a guy on a bike coming the other way cheered and said something like “you’re almost there go get it.” Well hell, of course I did then.
Thursday – weights and spinning. Nope. My spinning partner was working late and Toby had his work’s summer social event so I just came home after work.
Friday – short run (60 min). Nope. Slept through my alarm and then I won tickets to see the Blue Jays play from a private box so I didn’t get it in during the evening either.
Saturday – 15km – 9.5 easy 5.5 the next speed up – the Ryan Hall plan I used to base my training plan on has “race sim” days – this was gonna be the first one but I didn’t do it. We had friends come over on Saturday night and there was just so many errands to do during the day there wasn’t time!
Sunday – short run (60 min). Ha this one I did. I was hoping to do the 15k from Saturday but by the time I got out the heat and humidity were crazy. We’re actually on an alert for it!
So kinda miserable this week. 17.5 km or 182 km total from Toronto. And pretty much in downtown Belleville. Neil R. Ellis is the major of about 50,000 in the city and 92,540 if you include the local region: the Bay of Quinte Region. There’s a Waterfront & Ethnic Festival in July.
Lee Aaron is from Belleville. And Avril Lavigne. So are Marc Crawford, Bobby, Brett and Dennis Hull. And Farley Mowat was born there.
