This was a bit of a mixed week, starting with hot and dry and ending with cool and wet so it gave a good variety to work with. The heat on Sunday made the long run pretty hard, and even with nearly a litre of fluid on hand I ran out before I got home (making the last few kilometers that much harder). Either way, I managed to fight through it in 1:27:50 (4:52/km pace) which bodes well for the full distance (21.1km) run scheduled for tomorrow. The 8K run this morning was the polar opposite, however, as the comfortable temperatures and light rain left me feeling like I could run forever (fortunately the weather report is calling for more of the same tomorrow).
Cycling-wise I managed to belt out 70km for the first time on Monday, and planned to do the same on Friday. Unfortunately, the weather initially messed up that plan a bit as I was only able to get about 40km in before it started raining. Luckily it cleared up in the afternoon so I managed to squeeze another 30km session in to reach the target for the day.
As for the upcoming week, things start out with a 21.1km LSD run tomorrow morning and will otherwise follow the standard plan. The speedwork this week will consist of 400m intervals, however our instructor hasn't given us much more detail than that. As far as cycling goes, I will also hopefully be bumping things up to a half-century, although the weather will certainly be a question mark on that one.
Fortunately, the temperatures look like they are going to be very nice this week. After a string of hot weather lately it will be nice to have some nice cool days to run. The rain certainly isn't ideal, however it's much easier to deal with than the heat.
Sun (AM/PM) 21.1K LSD/11.5K Walk
Mon (AM/PM) 11.5K Walk/80K Cycle
Tue (AM/PM) 11.5K Walk/5K Fartlek
Wed (AM/PM) 30K Cycle/10K Steady
Thurs (AM/PM) 11.5K Walk/Speedwork
Fri (AM/PM) 11.5K Walk/80K Cycle
Sat (AM/PM) 8K Steady/30K Cycle