Here's what I was up to last week training-wise...
Monday - run + swim
Squeezed in an impromptu recovery run over lunch, followed by an open water swim at Lake Wilcox after work
run: 9.0KM (5.6mi) - 52:59 - 5:53/KM (9:28/mi)
|we had some company|
Tuesday - run x 2
Great interval run in the morning with friends - awesome to have 5 other girls to meet at 5am.
8x1000 [goal 4:30]: 4:33, 4:33, 4:32, 4:31, 4:25, 4:26, 4:26, 4:19
16.0KM (9.9mi) - 1:26:17 - 5:23 (8:43/mi)
Wrapped up my mileage over lunch with a second run for Twosday.
6.0KM (3.7mi) - 32:29 - 5:24/KM (8:41/mi)
Wednesday - run + swim
Used lunch hour for another recovery run.
10.1KM (6.3mi) - 58:50 - 5:48/KM (9:20/mi)
Scoped out a new-to-me salt water pool for a swim after work.
1100m ~30 mins.
Thursday - run x 2
Up early and planned for a tempo run, but my legs were having none of that. Turned it into an easy run and that's that...
12.0KM (7.5mi) - 1:06:24 - 5:31/KM (8:52/mi)
Planned bike ride with a friend after work was cancelled when the skies looked dark, but we had a great easy run instead. It never did rain... go figure.
6.1KM (3.8mi) - 34:35 - 5:37/KM (9:02/mi)
Friday - bike + run + bike + swim
Biked to work at my fastest bike-mute speed yet, followed by a speedy run off the bike.
Biked even faster on the way home, despite being tired from the morning and the net uphill route home.
30.0KM (18.6mi) - 1:00:05 - 30.0kph (18.6mph)
4.0KM (2.5mi) - 19:10 - 4:47/KM (7:41/mi)
30.0KM (18.6mi) - 58:04 - 31.0kph (19.3mph)
Friday night we hit the pool for "date night."
1500m ~35 mins
Saturday - rest
Slept in, got some stuff done around the house and mostly took it easy. My body needed it!
Sunday - run
It was extremely muggy and one of the ickiest days for running we've had in a while. We had an MRP (marathon race pace) portion in the middle, which went better than expected although we did cut it shorter than originally planned.
I don't even know what my goal marathon pace is, so I ignored my watch and tagged along with the group. It was nice not paying attention to it and the quicker pace felt okay, although it did take a lot out of me and the last 10K felt like a slog.
5:06, 5:05, 5:00, 4:59, 4:59, 5:02, 4:55, 5:00
Thankfully we had two "aid stations" with fluid refills, fresh fruit and even chocolate. I was definitely ready to be done by the end.
32.3KM (20.1mi) - 2:56:40 - 5:27/KM (8:46/mi)
Total Run Distance: 95.5 KM (59.3 mi)
Total Run Time: 8:47:24
Average Run Pace: 5:31/KM (8:53/mi)
Total Bike Distance: 60.0 KM (37.3 mi)
Total Bike Time: 1:58:09
Average Bike Speed: 30.5 kph (18.9 mph)
Total Swim Distance: 3700m
Total Swim Time: ~1:28:33
Total Training Time: 12:13:46