Run: 27.7 miles. Bike: 30.1 miles, plus 1 hour spin. Swim 1.3 miles. Other: 1 hour.
Monday: Easy 3.1 miles with Cherie after dinner.
Tuesday: Tempo run on the tread. 3/4 mile easy followed by 4 tempo miles (7:24, 7:24, 7:24, 7:10). 3/4 cool-down. It felt good. I will try to go faster next week.
Wednesday:
- 1 hour spin at the gym
- 1.3 mile swim. 51 minutes. It was awesome. It felt good and I was so surprised I could go that far. It took us 23 minutes to get to the turn around, but then the water was choppier and it took us a little longer to get back.
- Worst track workout of my life. It was hot and I guess I was worn out from the swim. 2 x 200s (:48, :49). 3 x 800s (3:27, 3:31, 3:42). 1 x 400 (1:43).
- Futsol, 1 hour.
Friday: 30.1 mile ride in SLC. 17.2 mph. 1:45:19. Rode from Big Cottonwood Canyon over to Emigration and 9 miles up the Canyon and back down into town. I did by myself and it was so fun. I felt good and enjoyed the nice climb. There was a bit of rain, but not too bad. Overcast skies. Beautiful!
Saturday: 13.13 miles in Logan. 8:22 pace. 1:49:51. Tom was doing a 100-mile bike ride with his bros. So I got up and ran part of the bike course. I was only planning on going 10-12, but felt so good, I kept going. I started off slow, stopped to go the bathroom and then just steadily tried to increase my pace. My last 3 full miles were sub 8:00 pace. I am feeling pretty good about the half now.
No comments:
Post a Comment