This week was another OK week of training. I managed to bike commute for the 3rd week now and I am now back into the groove. I can now more or less slip into auto pilot even on the 8th Ave hill.
On Thursday I attempted my first “speed” session since last June. I did this on my own away from VFAC. I did 4 x 45 second intervals not all out but around 95%. For the intervals I have a short stretch in Coal Harbour along the waterfront seawall that ends with an upramp on the way to Canada Place. It has around a 200m lead up to a 30m incline. By the 4th interval my legs where thrashed so bad that I could not even finish the workout (I was planning to do five).
My shoulder injury from the fall last Sunday seemed to be healed by Friday and I was able to do an indoor climbing session with Tara at Cliffhanger Saturday night. I was excited to get to the gym because I just bought new climbing gear with my Google cheque 
I hate to admit this but she maybe a better climber than me. She is built to climb, she is very lean and lanky which makes it very easy to float through the moves. After 6 pitches I was tired and had enough she wanted to do one more and ended up doing her hardest climb to date. She still had energy to do more but it was late and I wanted to drink beer and watch a movie. I am looking forward to going back to the gym again and schooling her, I cannot be chick’d!
Sunday morning I went down to watch the First Half Marathon. It was cool to see the Ryan Hayden put down a solid half time on his first attempt at the distance and on a tough course as well. It was also motivational to the members of VFAC already looking good so early in the season. I better get my ass in gear and start running some intervals with the club!
The Sunday Run started just like last Sundays run with severe “heavy leg” feeling. Could be from the Saturday ride I did with Cody and the climbing that night, but I think it is more likely because I have gone for over 17 days without any sort of “leg rest” (not biking or running). I am going to a PHP conference on Monday so the only miles the legs will get will be walking up to the UBC Robson Square. I need to be fresh next week I plan on going back to VFAC on Saturday. That means that sadly Friday night wine and beer will have to end.
Here is this weeks break down:
Bike Commute
Monday-Friday
Total time: 5:50
Tues, Feb 6
Progression run.
Time: 45:37
AHR: 173
MHR: 190
Thurs, Feb 8
Short Intervals
Time: 37:00
4×45 second intervals. Was very hard. The legs are not used to moving quickly.
AHR: 159
MHR: 187 (legs were so thrashed I could not get the HR maxed out.)
Sat, Feb 10
AM:
Easy bike with Cody.
Time: 1:48
AHR: 130
MHR: 162
Super nice day, was the perfect day for a spin.
PM:
Climbing with Tara. I am weak.
Sun, Feb 11
Easy Run
Time: 1:05
AHR: 151
MHR: 167
Legs felt super heavy.
