I have been doing alot of biking the last few days on the indoor trainer. Today I was on it for 2 hours today. this was my workout: 10-20min warmup then 5 x 1min single leg each then 2 x (12 min steady – 4min standing / 4min easy recovery) then 5 x 1min single leg each. Then 6 x (3min hard / 1min stand / 1min easy recovery). I was Lucky the hockey game was on because it made the time just fly by. Yesterday I was going to go for a swim, but the pool was closed when I got there. I was not happy. But I got in the water this morning and did a main set of 30x50 on 45. I was coming in at 37-38. Last Thursday I did hills in the afternoon. I find hills the hardest workout to do. If there on the bike or run. I just hate them. But I know the make you strong. I did 5min tempo and then 10x1min hills. I was so glad to get the hills over with. Tomorrow I will be running with Adrian after Church, and then a 2 hour MTB ride out to Guelph Lake. Next week I will be more focused on running. I will be running about 80-90km. And I also have a Mega Day on Saturday in Caledon. Should be another fun week.

Dave