Monday, March 21, 2011

Week 11/34 in Review

23 training weeks until IMC and 11 until Oliver. Tic Toc Tic Toc Tic Toc...

Overall this week can be summed up in one word: sore! 

Monday: Rest Day. Still somewhat sore form the TT the previous Saturday I think. So I was happy that today was a rest day.

Tuesday: Swim at the Y in the afternoon and then off to The Right Shoe for a 20 min sustained tempo wedged between a good warm-up and cool-down. Managed a good average 4:20 min/km for the tempo set and was very happy with that. But the legs got a little sorer...

Wednesday: Due to early morning meetings I did my strength session at the Y over lunch making sure the legs keep their solid soreness levels. In the evening I spend 90 min in zone 1 on the trainer followed by 20 min on the treadmill. I was wondering why the run felt so darn easy... I forgot to elevate the treadmill to 2%. Doh!

Thursday: Happy St. Patrick's Day! Made my guest appearance at the Dolphins early in the morning. And to do one extra green thing for the day I took my bike to the Riley Park Community Centre instead of taking the car. It did help that the weather was nice tho. The spin was - yep, you guessed it - more tempo. For some reason I had 20 min of tempo in mind - broken into 4 consecutive 5 min segments of high Z3, low Z3, high Z3, and low Z3. But after the third segment Lara mentioned that we are now over 50% done. Say what? Oh Sh**! It was actually 30 minutes total. The legs are surely not getting any less tired or sore with that.

Friday: With Harry's 8K run on Sunday I did not have to do any weights. Good thing too as I had early AM meetings again and just managed to get my 50 min run in before I had to go to work. But that was it for the day and I could rest in the evening. Desperately needed too. I was overall really fatigued.

Saturday: 2.5 hour bike ride in mostly nice weather. The first time my Cervelo P2 has seen the outside. I love this bike!! I postponed my swim to the next day in favour of more rest. I actually postponed the bike cleaning as well...

Sunday: Harry's 8k Spring Run-off Race Day -- with a very decent 10:00 AM start time. 20 min warm-up with drill and strides and off we were. My goal was to come in under 35 min by holding roughly a 4:20 min/km pace. I did come in at 34:37 by averaging 4:12 min/km. The course - at least how I ran it - was a good 250 meters long! In any case, I was very pleased with the result and know that if I would have gone 2km (or 1.75km as the case may be) longer I would have PB'd over the 10k. After the mandatory post race mingling and coffee there was still the outstanding hour of swimming at the Y.

Pretty darn good week all in all and I was really happily surprised that the rest on Friday evening and the bike ride on Saturday were enough to take the soreness out of my legs enough for a good race on Sunday. Allowing me of course to pour some more fresh soreness in...

Next week promises to be a bit of a whopper with just shy of 18 hours on the schedule including a 4:20 bike ride on Saturday and a 3:10 run Sunday.

Week 11 Stats: 

  • Pretty much completed the planned 12.5 hours of training without any notable changes or misses 
  • Average weight was 200.9 lbs and while this is still 1.2 lbs less than the week prior, it is still not back to the week 7 / 8 level.   
  • Average body fat was at 21.2% and thus down by 0.1% from the week prior but also not quite where I was on week 7 or 8.   

Thanks for checking in! 


  1. Looking Good Klaus! Nice time on the 8km! Sorry I've been MIA- I'll be back at it soon!

  2. Hey Klaus. It's Kelli from the RS Tri Clinic. I found your site via Amanda's. Very interesting! Had no idea you were a chef.
    I see you're gearing up for Oliver. Check out a video I did for them a couple of years ago -

  3. Kelli, that is an awesome video! Thanks for sharing the link. Hey, I was at that race. I think you may have even caught me: at the swim start - I am the guy in the blue cap :-)