- Run: 3 x 2000m (5 times around the track) w/ 400m RI in between. I really wasn't looking forward to this- I mean really, five times around the track? Blah...anything over a mile and it's as if I can't remember how many laps I've already done, how many are left. But not this day. We totally rocked it! We ran each one faster than the one before, which is our continual goal.
- Swim: Warm up, 200m; Main Set: 3 x (6 x 100m), each set 5 seconds faster than the one before. Sets: #1- 1:50/ 10 seconds rest; #2- 1:45/ 15 seconds rest; #3- 1:40/ 20 seconds rest. Cool down, 200m. Total: 2200m
My Watts Valley regular ride, 32 miles. Great weather, good time, no killing of wildlife! Ha!
4 mile run with Jodi. 1 mile warm-up, 2 miles at tempo (7:45, 7:08), 1 mile cool-down.
- Bike: 20 miles to my friend Sarah's house. Had some rain along the way and had to clean up Silver when I got home (Yes, I named my bike after the Lone Ranger's horse).
- Swim: Lake swim with Team. I got to try out the "Open Water Swim" setting on my watch, and it worked really well! Our final total was only .55 mile, but man-oh-man was it WINDY out there! The waves were higher than my strokes at one particular part of our loop. I was a bit sore the next day, even!
|This OF COURSE does not do justice to the size of the swells out there, |
but at least you can see it wasn't too smooth, either!
10 mile Ironbird run. We averaged a pokey 8:38/mile pace, but it is done. Next time I will make Pat run faster. hee hee hee
"The ride that killed Kerry Sue's legs"
The first 20 miles was with Team. I arranged to get a ride to our meeting point and then planned on riding home to get a total of 50 miles in. Well, 16 of those first 20 were killer hills! I knew better than to be a hero (charging up the hills as fast as I could go), trying to save something for the way home. I stayed hydrated and fueled well before and during, so I was able to make it home. Wouldn't you know it though, there was a south/southeast wind that was blowing pretty nicely. And which direction was I riding? Ha, yeah...south and southeast all the way home. I was in my middle ring, pushing to get to 15 mph with the wind constantly pushing on me. I am still sore two days later...but I did make it all the way to 50 miles!
Totals for the week:
Bike: 102 miles
Run: 20 miles
Three more weeks until the Century Ride and Half Marathon weekend! Getting so excited for it, I'll be ready!