Week ending July 15 (recovery and race)

July 9 - 15 recovery and race week

Mon: rest day; travelling back from sinister

Tue: 16 km road bike; to work and back after

Wed: 16 km road bike; to work and  back after

thu: 6.6 km in 36 mins; road running around home at night after work, very easy pace

Fri: no run

Sat: 15.9 km, 903 metre elev gain, 150 mins; easy pace run with pace in knox mtn trails

Sun: 2 km road run easy pace warm up
Sun: RACE!! 8 km road race in 32:05

Weekly Totals:
Running; 32.5 km and 965 metre elev gain
Biking: 48 km
Total time: 6 hours 22 minutes

I took it excessively easy this week to recover from sinister (I still need to get in writing my thoughts from that day) as I didn't want to push my body after having dropped out due to physical concerns. So I feel pretty good about the week in exercise and general health. By tuesday I was able to be fully functioning at work, so that was good.

Road race on sunday. I entered the race just a couple days prior just to see how I would compare to last year. Last year I ran the flat 8 km road race in 32:38 and this year I finished in 32:05 just shy of my 4 min/km pace, but I still feel pretty good about it. It was a fairly humid day out, so it felt harder than it should have been, and I don't think my body was fully recovered from sinsiter yet, as later that day at work I felt like a complete bag of crap all over my body.

Sunday was my last day of work for at least two months. I'm going travelling, and it' gonna be sweet. Starting with a 50 mile race in seattle on July 28, then a 50 km race in draper, utah on Aug 11 and then a 50 km race in Muir Beach, Ca on Aug 25. Plus I'll add in some time sightseeing around the states in between the races.