That officially started a few days ago. So far so good.
Monday, run 8 k 57:45. This was to be easy. No, easier than that. Except my legs were insistent on running about a 7 min K pace, slower going up out of Fish Creek, then falling back into that pace. Breathing was easy, and trying to run slower wasn't working so well.
Tuesday. Swim 500 m easy, getting back into the swim groove. 20 minutes of water core. For my newer readers you can read about it here.
Wednesday. The plan called for a warmup run of 2 or 3 K, and a cool down the same, with 6K of tempo run at half marathon pace, which is sort of about 6:30 to 6:40. It turns out the outside lane at Talisman is 224 m long, which is an awkward number of laps per K, but 9 laps is 2.16 k, rounded to 2.2. Close enough. 9 laps per interval, 1 interval warmup, 3 of tempo run, 1 of cool down. I can keep track of that sort of stuff.
I deliberately set the phone so I wouldn't hear the data chirps. I wanted to run by feel, and look at the numbers after. Warmup pace turned out to be 6:56, running what seemed to be really slowly. I was barely breathing, and hardly popped a sweat in the warm muggy Talisman tent.
Interval 2 was 5:56 pace. 3 was 5:48 pace. All this was running smoothly, breathing evenly, feeling comfortable. Interval 4 says 5:36, but I wasn't trying to run any faster. I suspect that some of the time should come off interval 3 and get added to 4, the distances are a bit funny.
Interval 5, cool down was 6:35 pace and it felt like I was going to break into a walk. Not that my legs were tired. My breathing completely recovered, the sweat started to dry off, and it felt like I was running really slowly. Not a plod, my feet felt really light. Walked another 2 laps to cool down some more.
Overall was 11 k, 1:09. Really pleased. Why indoors you ask? Morning thunderstorm. Not thrilled about rain, but can cope. Ain't made of brown sugar! I do not want to be out running when there is lightning. I thought about waiting, but if it rains in Calgary it's usually in the afternoon. I figured get'er done. It turns out that if I'd waited till 7, I'd have had a warm run, but then I probably wouldn't have slept well. Exercise wakes me up.
Here's some of the flowers before the most recent hailstorm.