Keep surprising those muscles!!

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August 8

Bike

2h 50m 15s
87.15 kms
30.71 KM/hr

RPE 3 w/ some 4 long bike
2780 cal

Had to try the bike path in St-Henri... beautiful. Gorgeous sceneries, no big hills but LOTS of false flats.

Out: 1:27:30, avg hr:156
Back: 1:22:43, avg hr:160

The last 20k were probably too much but who cares!? The day was gorgeous.

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August 7

Run

32m 23s
6.48 kms
05m /KM

RPE 4 steady run
I went harder than planned... couldn't help it. Felt a bit stiff but good overall. The new shoes felt good, will have to test them on a longer run before deciding if I'll use them for the marathon.
560 cal

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August 6

Bike

1h 10m
35.50 kms
30.43 KM/hr

Mostly RPE 3 easy ride
Quads and hammies are fine to go longer but probably not harder. Lower legs, calves/shins, still sore. I'm wondering how smart it would be to run through that soreness.
950 cal

Last comments about sunday's race. The more I think about it, the more I think I failed to adapt my nutrition to the course. My long workouts, those that I used to practice nutrition, were on essentially flat terrain. That nutrition plan worked wonders on flat courses, but, the energy spended on hilly terrain over a similar distance is probably much greater and I did not change my calorie intake. That led me to visit Bonktown. Needless to say that I will make sure it doesn't happen again!

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August 5

Bike

1h 03m 19s
31.05 kms
29.42 KM/hr

Steady RPE 2 easy spin to see how the legs are doing and to get them moving again.
755 cal

Will go for another easy spin tomorrow and will try running on friday. I'm hoping to get back to a normal training schedule by sunday or monday.

Finally found some shoes that should fit better than just "ok". The width is 4E! That's freakin' wider than my car!!! Can't wait to try them.

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August 4

Swim

25m
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Mini swim!

Sport

Stretching
25m

The war machine is ready for the next battle after good 2h of degreasing, lubing, realigning, retaping etc etc... the warrior... mmmm not yet :) Maybe a little swimmy or spinny later today.