All around this was a great week! Nothing earth shattering, but starting back on with pretty good consistency. Here are the details...
Monday: rest day as per schedule and still a little sick. Recovering also from 1/2 marathon the day before.
Tuesday: no swim in the morning as sleep aided recovery better. No evening run but an hour in the pool instead.
Wednesday: totally as per schedule... recovery week level strength in the morning and 50 min easy ride on the trainer in the evening.
Thursday: finally back at the Dolphins (although I still suck!) and The Right Shoe spin class in the evening.
Friday: another set of easy recovery week strength training preceded by a nice and easy 40 min run to the Y.
Saturday: despite the awesome weather we had, we booked a 2 hour trainer ride at the Peak Centre For Human Performance for the morning. We rode roughly the last 60-some-odd-k of the IMC course on the CompuTrainer. This included obviously the approach to and up to Yellow Lake, and finally down into Penticton.
Pretty happy with the results: average power was 200w with a 3.33% HR decoupling and average speed was just about 30 km/h. After the ride and lunch I went for an hour swim at the Y to practice keeping my head still more than anything.
In the evening I made a super awesome dinner: seared wild ahi tuna steak, steamed gai lan with hoisin sauce, and potato baguette.
Sunday: 1.5 hour recovery run at the bright and early time of 8:00 AM. This was followed by coffee with the gang and running some errands. Then a late lunch at La Casita in Gastown and a coffee at JJ Bean Coffee before meeting with Roanna and Alex for several pints of Guinness at the Irish Heather and dinner at the new Nicli Pizzaria.Good times Indeed!
- About 12 out of the 13 planned hours completed.
- Average weight for the week: 200.3 lbs which is down by 2 lbs from the previous week.
- Average Body Fat % for the week: 21.1% which is down by 0.5% from the previous week.