Swim – 1:30:00 (p)- 2:15:00 (a) – 6500m
Bike – 2:45:00 (p) – 2:45:45 (a) – 74.50km
Run – 2:00:00 (p) – 1:15:34 (a) – 15.77km
Total – 6:15:00 (p) – 6:16:29 (a)
Back to training after a full week off can be quite a drag, but all-in-all it went pretty good. Friday’s swim was a decent set; by decent I mean a killer. It went like something like this.
400m swim/200m kick/400m drill
5x400m swim on 7:00
alternate swim/pull/pull with paddles
100m kick on back
With Speedy Gonzalez leading the lane we hit the wall around 5:40 for each set sending most of us (including me) into a drone state by the 4th interval. The set was actually supposed to be 6x400m but both time and enthusiasm ran out.
I skipped my Saturday morning run, sorry, but I have a couple of good reasons. First I have been working on a slight injury to my left foot; nothing that warrants a trip to the physio but I didn’t want to make it worse.
Second I volunteered at the Chinook Triathlon festival; a local race that I did last year and had so much fun at I needed to be part of it again. As I am in the beginning of my build phase from Ironman 70.3 Calgary I couldn’t justify racing at this point, so I volunteered instead. If you haven’t volunteered at a race yet, you need to do it. It was an absolute blast.
I titled this post after the ever popular phrase “walk of shame” for good reason. Tuesday I headed out for my first ride of the season on Fred, my Cervelo P3C. It was cold and I was glad to have my new fleece jersey from Mojo Cycle in San Francisco on.
As I descended into the river valley on my way home the air became noticeably cooler, so I opted to take a route that takes me through the community avoiding not only the valley, but the steep climb out of it.
I came around the corner and I flatted. Now never a problem, I grabbed my spare tube and CO2, and went along changing it. Success. As I hoped on, pedaled for, oh maybe 3m, I hear another hiss. Karma.
Guess I am walking home with my bike on my shoulder. At least I was only 4k from the house.
Question: Ever made the ‘walk of shame?” Do you carry more than one tube and CO2?