M - 60' started at 8pm when it cooled down a bit. Finished up at house with some laps with Siku then a lap with Neeka and Mali.
T - 60' Cat W
W - am 30' Rideau Tr with Ro&Ro; pm 70' Cat E + Wallace Rd with 30' tempo (start on Cat then long uphill). Cooldown at home with Siku and Jesse. Nice to see the stars again this week.
T - 60' Stuffed from work potluck and really hot and muggy. Blech.
F - am 60' ridiculously muggy. Radar showed it was raining but it wasn't, grrr; pm 46' Cat W, felt good then crashed. Had two naps after and then right through the night too. Zapped.
S - am 40' Cat W, felt ok; pm 20' house trail barefoot + 90' yoga
S - 4:38 Fr Park North Perimeter. Felt great in first half and had a nice swim at Birch Lake at around 3 hours to cool off. Felt great until about 3:20, then horrible. Crawled in 27' slower than last time I did this loop. Derrick went ahead at 3:30 and checked back with me as I was finishing up and he was going back out to add on. I ate and napped in the car, happy to be done. Not sure why I crashed so hard, but think it was too much Nuun (I drank a bottle of it, and then when I refilled my pack I added a tablet to the bladder too...should have left it), which in turn made me not eat enough. Temps were reasonable compared to what they have been, and no deerflies until the very end. Trails in great shape. Tons of people out, good to see the park being used. Almost every group had a dog. Lucky pups.
Total: 12:04. Good week of training. Haven't been over 12 since April, but with so many singles it didn't seem like that much mentally, though I was certainly tired. Humidity is brutal, looking forward to crisper days now hopefully. Hip/glute/hammie improving, really noticed at 2:15 into long run they weren't sore at all. I think yoga is helping.