This has been a great week of training. I made all my workouts throughout the week and this weekend Zach and I did a long bike ride of nearly 70 miles! This was a big step up from our previous rides but I didn't really think it was that much more difficult. It ended up being a pretty big week and I'm feeling strong. Also this weekend my friend Elizabeth was visiting from the Bay Area so she rode along with me on my ride today. We also went to a Beaver's game (minor league baseball) game and went out for sushi and had a ton of fun. Here is a summary of the workouts including a little more detail on the bike ride:
Still a little sore from the race so we didn't even go to the gym for weights. Instead, we went for an easy hike up in Forest Park for about an hour. We decided to come back and run the trail later in the week.
8.0 miles/1:12:10/9:01 average pace
Easy run up on the Leif Erickson trail in Forest Park. I was feeling a little blah all day at work and the trail run was exactly what I needed.
2.0 miles/16:22/8:11 average pace
Brick run after spin class around the neighborhood. It was really hot and my legs were a little tired so I didn't run as hard as I usually do. Still a great run.
OWS at Klineline Pond with Zach and Alisa. We did 3 loops around the pond, which was a first for me. It was fun! My goggles were leaking which was frustrating. They are pretty old so I tossed them and busted out a new pair (I have a stash) for the next time. I was super proud of Alisa, it was her first open water swim in a while and she did great! She's a very strong swimmer and really helped motivate me. :)
14.7 miles/58:16/15.2 MPH
Hot windy solo ride on the Springwater trail.
Masters. We did some long sets with little rest so I was able to get in a lot of yards.
5.0 miles/49:55/9:59 average pace
Trail run on the Maclay and Wildwood trails in Forest Park. It completely kicked my ass. We were running really hard and I thought we were going pretty fast, including the mile that came in at 11:10. Yikes! My gps showed we were about 700 feet higher at the turnaround 2.5 miles in, but it was up and down, so more elevation gain than that overall. It was beautiful though and very fun. I figured since it is so hard that it has to be a great workout, so we're going to try to do it again soon.
67.6 miles/4:44:00/14.2 MPH
We got a really early start since my friend was visiting and we didn't want to leave her waiting for half the day. We started about 7:00 and rode from home down River Road along the Willamette and then along the Clackamas Rivers. There were quite a few climbs with the biggest one coming at mile 45. It was awesome. I was really glad I'd paced myself because I felt strong right up to the end. This was a big step up from our previous rides- we hadn't even hit 50 miles yet. Kind of crazy, but it was no problem. We used our new rear bottle cages that mount on the seat post and that was so nice since there weren't many places to refill. I drank a bottle of Perpeteum and a bottle of Heed, plus I ate a Bonk Breaker bar and drank a couple bottles of water too. It seemed to be enough. I not only felt good for the whole ride but even had enough energy to go out for sushi and drinks with Elizabeth and Zach. Sure, I was in bed by 11:00 but what can you do.
8.0 miles/1:10:20/8:48 average pace
Elizabeth rode my mtn bike along with me as I ran and even carried some water. We had a great conversation and caught up (we used to work together) and the time flew by. My legs felt surprisingly good considering the crazy long ride the day before (and a minor hangover). After the ride we went to lunch at Henry's and then went to see a Portland Beavers game at PGE Park. It was a great weekend and I'm really glad I got in both my long workouts and quality time with my friend. I have to say I'm pretty exhausted tonight though. I'm glad tomorrow is an off day.
Totals for the week:
swim: 2:45 (6300 yards)
bike: 6:45 (82.3 miles plus one spin class)
run: 3:30 (23 miles)
Picture time! Some shots of us out with Elizabeth and then a couple from the baseball game. Thanks so much for reading and have a great week. :)