Back at it

Back at this week after the LifetimeFitness US Open, if you go to www.insidetri.com you can check out the pro Menes and woman's race video, you can see me a few times i am wearing a turquoise suit, towards the end of the video i am running and coming out of the water and running into transition you can see me. I am fully recovered because my body didn't let me Berry myself on the weekend. Monday was a 6k recovery swim with F.A.S.T and a light spin. Tuesday morning was another swim with F.A.S.T the workout was a good one here is how it went this is all in yards this morning

1700 wu then this was the mainset

800 on 10:00 negative split
5x200 backstroke on 3:10
800 on 10:00 negative split
5x200IM on 3:00
800 on 10:00 negative split
5x200 50fly/50br on 3:00
800on 10:00 negative spit
the goal was to start out at 1:10 pace and get faster as the 800's went.
Then it was a swim down for 8400yards.

In the afternoon it was another recovery ride, just giving the legs a little bit of a break since the weekend.

Wednesday- was a big running day,
Started off running a 1hour tempo run with 20mins at 165-170hrt during the later stages of the run, it was on a nice gravel trail and my legs felt allot snappier than on the weekend and i managed to sustain a good fast pace throughout.

Afternoon was another long base run, heart rate was a bit high however it was getting hot and i may have had a bit of dehydration.

Then i ran a little 30mins before dinner with some drills.
Defiantly alot of running on Wednesday.

Thursday- Swim this am with FAST.
This is what we did in yards

1000wu
then 6x800
1. swim br 7
2. fly kick 100front, 100back for 800
3. pull breath 7
4. 75fly, 25 drill, alot of fly.
5. pull breath 7
6. back stroke pull

THen 12x50 fast swim
and a cooldown for another decent 2hour workout.

later this afternoon i am doing a hard interval workout on the bike, i will write about this one at another time but the workout is going to be 10x5mins with 3mins steady state and 2mins very hard, with 2mins easy.

I have a lot of work left till i taper, plus there is a new challenge on the table for Clearwater. Me and my mate James Hadley from Boulder have had a little friendly competition over the last few years.
It started with James coming from Great Britian to race our Canadian Elite nationals, James was riding in my pack and he went off the front, he crashed, then got up caught our group again and then went off the front again, it was simply amazing effort and he he defiantly beat me. Later this year at Muskoka Long course race, i raced hard from the beginning and even though bonking James nearly caught me but i held on. 1 week later i run into my buddy in Buffalo springs 70.3 in Lubbuck Texas. Well later in the bike course, riding with Paul Amey from Great Britian, who comes roaring up behind us and passes us? James, so with 1mile left in the half marathon, i came running up beside James and ended up out running him. Just last weekend we raced again, and James Clearly kicked my ass, i couldn't stay with him on the bike and i didn't run fast enough to catch him, he had a great race and it tied up the series 2-2. So last night over some text messaging in Boulder the bet is on for Clear water and it involves buying rounds. Regardless it will be good fun competition. However temperatures are starting to get cold in Boulder so hopefully they will get some snow and help me out.
Cheers for now