Round 2

I already posted about Monday's run, and then I took Tuesday off completely. So this post is mostly about Wednesday which was awesome. I ran intervals in the morning, did 3 miles with Deana in the afternoon, and then went for Round Two of the Midnight Drinking Party Pushup Challenge vs. our friend Dana. Thursday I was back in the swimming/biking groove with a couple strong workouts. Details:

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Wednesday am : run

6.0 miles/50:20/8:24 average pace

I wore Zach's heart rate monitor to see how high my hr could get during these intervals. My average heart rate was 173 for the whole run. Here's the breakdown:

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1.5 miles warm up in 13:45 (9:10 pace)

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4 x 0.5 mile intervals in

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3:18 (ave hr 180) followed by 0.5 mile easy

3:25 (ave hr 181) followed by 0.5 mile easy

3:26 (ave hr 184) followed by 0.25 easy

3:22 (ave hr 183)

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1.25 miles cool down in 11:35 (9:16 pace)

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((average for the intervals was 3:23 = 6:46 pace))

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Wednesday pm: run

3.0 miles/29:58/10:00 average pace

Easy run with Deana on Marine Drive. Our splits were 10:10, 9:59, 9:49. She's a negative split runner just like her mama. Awww! :P Average hr for this run was 155.

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Wednesday night after that run, Deana hung out and Dana came over and we had dinner and drinks, always fun. As the night progressed, the topic somehow switched back to the Pushup Challenge. You may remember that about 6 weeks ago, Dana and I went head to head and I was able to do 17 push ups. This was like 3 weeks into the pushup challenge (I began in late January able to do 8 pushups). So I've stuck to the plan... I've adapted it by repeating each week twice so it was more of a slow build up, and I'm actually repeating Week 4 for the third time (it's super hard). So anyway, we faced off once again this week and while it was admittedly no contest (Dana hasn't been training like I am, but she still did 5 more than last time!) it was awesome. Everyone was counting and cheering me on. I did f-ing forty!!!!!!!!!!!! My previous max had been 33. Sweet. I really think I can do 100 when I finish the program. I might have to do it after 4 beers, and I definitely have to do it in the presence of Deana and Dana!

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Anyway. (whew, I'm all jacked up just telling that story. God that was awesome!)

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So Thursday I was back to the pool and on the bike.

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Thursday am: swim

2000 yards/41:38

The workout went like this:

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500 free in 9:35

250 breast in 5:20

500 pull

250 intervals (3 x 25 in 20 seconds, 1 x 50 in 42 seconds, with recovery laps in between)

250 kick

250 swim

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Thursday pm: bike

20.0 miles/1:20:30/14.9 MPH

Zach has officially started his Tri training and had a bike workout on the schedule for the evening. Since the weather was nice we decided to go outside. I haven't ridden outside for a couple of weeks and I haven't done 20 miles for a couple months, so I was a little nervous. But Zach was patient and I didn't do too bad! It was a beautiful evening - probably 60 degrees and partly cloudy- and so fun to be out riding in the evening sun. The trees are flowering and I even smelled some people's outdoor grills. Yay spring!

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When we got back downtown Zach took a photo of me with some blossoming trees and the Steel Bridge in the background.

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I'm going to head out the door shortly to do my long run. Tomorrow we're having some friends drive down for the day from Seattle and I don't want to get up that early. Then tomorrow night is the Wine Party at Emily's with all the PB & J's (Portland Bloggers and Joggers, unofficial title, perhaps we will vote on it tomorrow night?) There will be lots of pictures I'm sure. Have a great weekend everyone!