Week of June 30 to July 6
Tues - 6.28km fartlek, 43:22, 6:54/km average
Wed - 13km stationary bike, 35 min
Thurs - 4.25km easy jog, 30:00, 7:03/km
Fri - brick workout: 10.14km ride on Suzi, 33:14 and 2km treadmill run, 12:40, 6:20/km
Sun - 2km warmup, Wolfe Island Classic 5k race, 28:50, 5:46/km
Totals: run 19.53km, bike 23.14km
We went to Kingston on the weekend and stayed with a Running Mania friend. On Sunday morning, we took the 7:15am ferry across to Wolfe Island for the race. It is a 5k and 10k event that has been advertised by my acquaintainces as a hot and hilly race. I was quite worried when I saw the forecast...they were calling for 29degC with the humidity pushing it up to 35degC. Yuck!! It turned out to be warm, but not humid. I would guess that it probably peaked out at 27deg. There were two hills on the 5k course, the second of which turned out to be a barrier for me. My splits:
Chip time: 28:50, 10/29 in age group.
OK, but not great. I walked up hill #2, as you can see from my splits. I could have run it, I think, but I just wasn't feeling it. The end result was pretty much what I expected. I am not in peak shape right now, so I wasn't expecting to PB. However, with my cycling cross-training and my almost healed IT band, I figured that I should be good for a sub-30min finish. I was right on target.
The race was photographed by Zoom Photo who take the most awesome shots ever. Here is one that they got of me...bad running form, but I look like I'm flying!