POOP FAIRIES

I woke up around 5:45am this morning to absolute darkness. Not too long ago there use to be light at that time. Anyways, I got up at 6:15am, dressed, laced up the runners, and took off into the dark, cold morning for a long interval workout. Total time on the schedule was 50 minutes with a sufficient warm up and cool down. Sandwiched in there were 3x 5min intervals at 5km or faster pace with 3 minutes active recovery. 15 minutes of work...I got this.

After 15 minutes of running it was time to get this started.

Interval 1: I was absolutely flying on a flat stretch of road and felt great. Couple of times I had to dial it back because I had 2 more of these to follow.

Interval 2: Decided to take it out a little slower and build into it. Got up to my goal pace but by the 3.5 minute mark I could feel cracks starting to form in the foundation. By the end of this set I was starting to hurt.

Interval 3: Starts out flat for the first 300m but then starts to climb for the last bit. Again I start out conservatively and build into it. Towards the end of the interval I hit the steepest part of the climb and are just suffering. Pace drops quite a bit but I am still able to keep my heart rate pegged at 2 beats below my projected max heart rate.

After the last one I walked for a minute than jogged the rest of the way home to make up the total time of the workout.

At home, I changed quickly into my cycling gear and made the 50 minute trek down to work. Felt good to spin the legs out. At lunch time I did an abbreviated swim workout - 2000m in total. 400m warm up, 6x 200m slightly above threshold effort on 45 secs rest, followed by 400m cool down. My times this week for the 200's were about 15 - 20 seconds slower than last week. I figure it is mainly due to accumulated fatigue - week three in this block of training. Next week is a recovery week so I am dialing everything back to get some rest.

Tonight - another bike ride home and then an hour on the tri bike to spin things out.

Saturday - 110km ride followed by a 2.5km trot

Sunday - 1500m Swim time trial and a lsd run.

Outside of training, I plan on drinking lots of Tim's with Mel and watching a few movies. We have a dog training class on Saturday afternoon and later that evening we are meeting up with the crew for Sushi!!!

And that is that my friends.

If you any of you read Jenna's blog, you MUST vote for the "Poop Fairies" as her team name for an upcoming competition. How cool would that be to have that splashed across your shirts for a team jersey!!! Heck, I'd wear it!