Recap – Week 3
That Half Marathon isn’t going to run itself.
Swim – 3:00:00 – 8200m
Bike – 1:59:36 – 55.6km
Run – 1:54:02 – 21.9km
Strength – 0:45:00
Total – 7:38:38
It was a great training week despite shuffling my runs around to fit in a business lunch. Usually I am proactive to book around my lunch time training but this was unavoidable. I normally would just skip the run altogether, but having registered for the Calgary Police Half Marathon there is no more time to put off the run training.
Here is my bike workout from Friday. The workout called for Power Intervals, brilliant; I love PI’s.
60 Min EM – 3×3 min PI (3 min RBI)
I completed the 3 intervals at and average of 330W and pushed hard right until the end of each 3 minute interval. The 3 minutes rest was done at 180W and as you can see form the graph, my heart rate came down relatively quickly (with the exception of the final interval). I think this points to a lack of base fitness, albeit minor, and something I will work on for the remainder of the winter season.
This weekend we went to the Glenbow Museum as a family. It is sad to say, but in my 31 years here in Calgary, I don’t actually think that I have been there. It was a blast. I mean in the quiet, walking around, and being quiet kinda way. The exhibits were interactive and I was pulling my daughter around like an excited 6 year old at an amusement park.
The highlight was the Telstar Drug sign. An iconic business here in Calgary that went the way of the Dodo Bird when the big box stores opened on the same block. I used to drive by that sign every Sunday on the way to church with my family.
There is a lot of resolutions being published right now. I don’t necessarily agree with “New Year’s Resolutions”, but hey, you need something to strive for. So I decided that I need to focus my goals for the next 12 months in three separate categories; personal, career, and athletic. As my lovely wife pointed out, my goals cannot always focus around getting faster as a triathlete.
One of the most positive peer pressures is announcing your goals for everyone to see, then being held accountable in the future. I am not willing to post them here yet, but stay tuned, they may end up in a post.
Question: Do you find intervals on the bike beneficial?