Hammer Week (and weekend)

This has been a pretty high intensity week. The basics are as follows:

Monday: rest day with a short swim and run

Tuesday: 30 min straight swim, with a short run and ride

Wednesday: Speed focused swim in the AM then PowerMax at BCSM where we did 3 sets of 8-10 40sec on 20 sec off at 135% of LT followed by 5-8min LT. With a brick run off the bike of 5 min at 10k pace then 20 min steady.

Thursday: 5x1200 on the track alternating 5k pace laps and 1/2 marathonish paced laps (i.e. sub 5 min for the fast and about 5:40ish of the slow). Then a 6400 swim with speed change and some pulling

Friday: Speed change swim of 3600 with an hour run

Saturday: CU criterium (4th) with a brick run off the bike of 1 mile at 10k pace and 20 min easy

Sunday: Running of the Green 7k (not too hot, was a bit blown) recovery swim.

It was a tough week with lots of intensity. But, it was a good kick in the ass to get going around race pace again. It is only March so I can't complain too much about any of it. But, I am a bit stale on the speed side of things, yet, you can't be peaked and rested all the time. All in all I think it is a really good place to be right now.

Below are some pics from the weekend.

Cam had a rough day at his first ever Crit.

The beginning of the crash that caught Cam.

Me leading the group. Don't let 'em know I'm a triathlete...and on a cross bike...and going to jump of and go for a run right after. I wonder why cyclist thing we're weird?

Dragging (literally) my tired ass through a 7k road race. Hey, at least it's good training. I don't think I've ever felt that flat even running in a triathlon.

Don't you hate how you always seem to get this picture?