triathlon and family can mix

Intervals and Commuting in Lycra

Week one of the CTS Half Ironman plan is in the books.

Commuter Coverage (Medium)

Swim – 1:30:00 (p) – 3:00:00 (a) – 8400m
Bike – 2:45:00 (p) – 2:29:03 (a) – 71.67km
Run – 2:00:00 (p) – 1:58:29 (a) – 25.26km

Total – 6:15:00 (p) – 7:27:32 (a)

This week was all about getting back into the interval training, high intensity if you will. One thing is for sure, intervals suck. I mean who wants to be hunched over, gasping for breath with sweat pouring off your forehead. Oh, right, I do.

Good example; Saturday afternoon’s run called for a 45min ER with 4x5min Tempo Run (4:13-4:03/km) 5min RBI. If you do math real quick, skip this next part. With the intervals, I have a total of 5 minutes to warm up, get my heart rate in check, and decide my route before I am switching between 5 minutes of high pace and 5 minutes of rest. That is all.

No rest for the wicked, eh? (Ha, slipped a Canadian phrase in there).

I had an absolute blast, even though everyone in Baker Park thought I was a touch crazy. My route was a 1.2km stretch from one end to the other, I would run hard out and easy back, sometimes past the same couple two or three times. The look on their faces were priceless.

I had to cut my bike 15 minutes short on Friday morning, conference call at 0900 was looming. I was able to get all of my intervals in mind you, so I reckon that is a decent trade off. Not a big fan of riding on the stationary at the YMCA, but I am a huge fan of swimming with the tri club, so something has to give. I have no issues packing my bike and heading for a ride afterwards, but being downtown is not conducive to a lycra wearing roadie with wet hair. So the stationary is where I will stay.

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The Calgary Police Half Marathon is just less than 2 weeks away, and for the first time this year, I am feeling pretty optimistic about it. Now, I am a pretty optimistic guy, but after slacking on the longer runs over the past 4 months, I was worried about lasting the distance.

Well after a couple of great runs last week and the prospect of one more long run this weekend, I am confident that it will be a great race. I am going to remember to bring some sort of energy with me this time, don’t want a repeat of last year now do we?

Question: What are your thoughts on intervals?

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2 responses

  1. I hate interval training but love it, hate it but love it… sounds like a good session.

    April 16, 2014 at 1:43 am

    • Thanks. I had fun even tough I was beat when I got home.

      April 17, 2014 at 1:07 pm

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