Friday was a quick 4 miles before our evening church class. I did the 2 mile out/back through Salem Oaks, with 6x100m strides mixed in.
4 miles, 27:22 (6:52 pace)
Saturday was a 15k treadmill run at 15k race pace.
9.3 miles, 1:04, (6:53 pace)
Sunday was a much more relaxed effort run. I did a fun one out in Umstead, starting at Bridge to Nowhere around noon, staying on the bike/bridle trail down past Reedy Creek Lake, up through South and North Turkey Creek, back down and up Graylyn to the Reedy Creek intersection, left on Reedy Creek to Cedar Ridge, down Cedar Ridge and touched my toe in the creek, then back up Cedar Ridge, right onto Reedy Creek, climbed Cemetery Hill, and felt strong all the way back in for the finish. I purposely kept the pace easy, and can only remember 3-4 times that my breathing picked up beyond pedestrian. Of course, I was running solo, so I didn't really have anyone to talk to...
17 miles, 2hr16min (8:01 pace)
Total week:
Swim: 3000m, 2:12/100m pace, 1:06:06 time swimming
Bike: 23.33miles (estimated), 20mph (estimated), 1:10 time cycling (spin class)
Run: 49.3 miles, 7:33 average pace, 6:12:43 time running
Total: 8:28:49 training for tri sports
This week's plan:
Monday-off day
Tuesday-5 mile run w/6x100m strides, hopefully a swim in there somewhere
Wednesday-run 10 Mi w/ 4x1200m @ 5k race pace
Thursday-no run (hope to swim and bike)
Friday-run 10 Mi easy...not sure when??
Saturday-run 4 Mi recovery
Sunday-run 20 Mi (next week's run is 16, 12 the week after, then it's Shamrock week)
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