I have had a really strong week so far. I took Monday off of course and enjoyed the sunshine and lots and lots of food. Tuesday I was back at it. Here's the recap:
Tuesday am: run
4.0 miles/33:59/8:30 average pace
Waterfront run solo. Legs were a little tired but nothing painful.
Tuesday pm: bike
12-13 ish miles on Mountain Bike in about an hour
I wasn't feeling like getting all spandex-ed up for the road bike so I just hopped on the Gary Fisher and jammed down the Springwater. I got a great workout and enjoyed the nice weather.
Tuesday I also did my pushups (started on Week 5 finally) and some other strength training
Wednesday am: swim
Here's the workout I did:
500 swim (alternating strokes)
150 intervals (2 x 25 in :20 seconds, 1 x 50 in :44, plus recovery laps)
250 swim cool down
Wednesday pm: run
5.0 miles/38:14/7:39 average pace
Track workout with Emily, Zach, and Joel (awesome local runner and new blogger friend!) coached by Shawn. It was Awesome!
1 mile warm up in 8:20, 2 miles of intervals in 13:26, 2 miles cool down in 16:27
Here's a breakdown of the intervals:
1200 in 5:09 (6:54 pace)
400 in 1:33 (6:14 pace)
1200 in 5:12 (6:58 pace)
400 in 1:31 (6:06 pace)
The whole thing was incredibly fun. It was hard but I think I held back a little because I knew it would hurt if I went all out. Not that I could have gone that much faster... I don't know. I was definitely working hard. It was awesome to be joined by Zach and Emily all doing the same workout (Joel was doing something different). At one point we were spread out by about 50 meters with Zach in front, f-ing melting the track, Emily zipping along not far behind and me bringing up the rear. I love having super fast people to train with! Check out their blogs to see the ridiculous paces at which they run. Amazing. I looked back and saw that I did the 400s a few second than I did the first time I did the track work with Emily. Very encouraging!
Thursday am: bike
1 hour on the trainer
I did a circuit type thing where I rode for 5 minutes at a time and then hopped off and did my pushups. My heart rate stayed pretty high (I wore Zach's HRM) during the pushup "breaks" so I think this was effective. I was pushing pretty hard on every other bike interval too. I did 40 pushups on my last set (the last set is always "Max") which is a tie for a personal pushup record!
I was going to go swimming this afternoon but got caught up in some job-searching stuff and didn't have time. Oh well. Tomorrow I'm going running in Forest Park I think then Saturday we are going running out at Hagg Lake. Lots of hills in my future. :)
Just for fun, here are a couple pictures from last weekend that Emily took when we walked over to meet her on the Steel Bridge. I really like these shots. We are kind of dressed alike which we often do and is quite embarrassing, but what are you gonna do.
Thanks for reading!