So, following the race last weekend I stuck together a nice stack of workouts this past week I’m down 5 lbs from last Sunday morning (that’s more than hydration on any account) but I’m feeling good, A long ride and short run Sunday and I’ll take a quick break early next week, (just swimming). That should set me up for a very big bike volume long weekend.

Highlights:

• 36 hilly km recovery ride following the race (10 min run off bike)
• 8 repeats on Emily Murphy hill followed by 17 km at 5:20 pace
• 13 km hills at 5:50 pace
• Swim 8 times 250m at 4:40, 4:43, 4:43, 4:45, 4:53, 4:39, 4:43, 4:50 – pretty good rhythm if you ask me.
• Long bike ride … Calmar and back … 96 km. Comments and photo here

I also picked up some new shoes from the sidewalk sale at the Running Room. They’re New Balance 1023, supposed to be high mileage trainers, They keep me a bit more on the ball of my foot than the Asics (GT2110) that I’ve also got. I figured I might as well buy them now because they’re a good deal, I don’t know if I’ll wear out my Asics first and then swap over or go with both at the same time, giving my feet a change once in a while…