- Run: Track workout: Warm-up a mile, then 2x (6 x 400m) w/ 1:30 RI (That would be a total of 12 laps around the track = 3 miles). We aimed to do each one in 1:30, but we were always a couple of seconds faster! I looooove 400 repeats! It's just one time around! Mile cool-down.
- Swim: 2200m total: 150m warm up; 8x75m fast; 5x (4x 50m in one minute-swim and rest included) about a minute recovery between each set of 4; 450m of just swimming. The coach originally told me to do 2 sets of the 4x50m, but then he never came back around to check on me, so I did 5. Then I wanted to get some distance in, so I tried to concentrate on twisting my hips on my rotation. Otherwise, the good news is that I got a "Hmmm...good" from the coach!
- Ride: Rode out Ashlan/Watts Valley Road for about 13 miles (26.5 miles round-trip). I had a head-wind going out, so I only averaged a 16ish mph speed. I only had 2 hours, and wanted to make sure I had time in case I had a flat, so I only went out 45 minutes, then turned around. It was such a beautiful ride! God did an amazing job when creating the foothills. This time of year the hills are green. I can't wait till wildflower season! Once I turned around I could feel the wind helping to push me, and I averaged a 20mph pace on the way home. A great ride with no flats, a great song stuck in my head ("After All (Holy)" by David Crowder Band) and beautiful scenery surrounding me. A glorious morning, thank you, Lord!
- TNT: A little training jog in the evening with my one and only participant that shows up! We did some pick-ups in the park; about 2 1/2 miles total.
- Run: Tempo Run: 1 mile warm-up; 2 miles @ 7:15 pace; 1 mile recovery; 2 miles @ 7:15 pace; 1 mile cool-down. I was excited to hit each pace; the last time I tried to do this run I didn't have the time to do it right, and wasn't able to get fast enough.
- Swim: 1900 total. I was tired. As in, I want to go to bed and wake up naturally, tired. It took the coach about 25 minutes to even come my way to give me a workout, so then I was tired and annoyed. I don't like getting ignored, or looked passed. He eventually made his way over, full of apologies. I was doing 100m repeats, then he gave me 8 x 75m (25m kick, 50m free), then 7 x 50m (25 kick, 25 free). When he wasn't coming back around, and I still had 15 minutes left, I just did 100m repeats again. Next week I am going to come prepared with my own workouts, and one of the nights I would like to see how I do with a straight 1600m (one mile). Then I can check my progress in another month or so every month. I'd like to work up to doing 3200m in the hour allotted.
Friday- 8 mile run, 7:48 average pace. Felt good, and was nice to have a break from the longer runs; especially since I was by myself! I know, I sound so spoiled. But I think I am! I used to always have to run by myself. Now that I have the other Ironbird to train with, I have been spoiled!
Saturday- Lovely 20 mile ride with Team in Training up the back side of Millerton (ok, that doesn't sound right; but that is how we all refer to it!). It's full of hills, more going up on the way out. It started raining on us half way through...all I could think of was, "The faster we go, the sooner we'll be done!" I experienced a rejuvenating facial via the stinging rain pelting my face going downhill at 30 mph. It was really, truly fun!
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| The Tri Team Rocks...and rolls, even in the rain! |
I'm so impressed that you rode in the rain. I saw it as a great excuse to have a recovery weekend : )
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