This was a recovery week and as a result pretty low volume. The workouts I did do were good and I'm not sore or anything anymore. It felt good to take it easy and I'm really motivated to put my best foot forward starting this week and focusing my training. Only 3 months till Ironman Arizona. Time to quit f-ing around.
Tuesday: more rest
1.5 miles/15:00/10:00 average pace
Easy brick run on the treadmill after spin
12.0 miles/49:55/14.4 MPH
Easy ride with Zach on the Springwater. We were going to ride longer but got caught by a slow moving freight train that held us up by 15 minutes + and had to adjust. By the time we got home decided to ditch swimming and do chores.
5.5 miles/48:50/8:51 average pace
Easy run with my friend Alee riding along on my mtn. bike. She was my roommate in college and was in town for the evening on her way up to Alaska. Had a great time catching up!
48.0 miles/3:06:30/15.4 MPH
North Plains loop. It was windy and I got a little frustrated by that, but I felt good the rest of the ride. Rode strong on the hills and got faster at the end of the ride. Very fun. Zach and I wore our new Lake Stevens 70.3 jerseys which was cute- see pic below.
Randomly ambitious and decided to go over to the gym and swim in the 2-lane pool for the first time ever. Zach gave me a little set to do (a pyramid) and I did that along with a warm up and cool down. Then I sat in the steam room for a while which was nice. Felt better about skipping Master's twice earlier in the week.
10.0 miles/1:21:51/8:11 average pace
Solo run on the waterfront this morning. Felt GREAT. I forgot how much I love running. Had a good play list and ran quick. My last few miles were around or below 8:00 with the last mile in 7:35. Fun. The Portland Triathlon was going on so I spent the first couple of miles running against the flow of runners telling every single person "Good Job" I love doing that!
totals for the week:
swim: 1:35 (3850 yards)
bike: 4:55 (60 miles + spin class)
run: 2:25 (17 miles)
Oh I wanted also to say that I made my first attempt at pushups after a 2 month break following the whole "pushup challenge" madness. I was amazed that I could still do a set of 30! I did 30 more the next day. Not bad.
Well that's about all the energy I have right now. Spent the afternoon at Emily's doing wedding crafts and drinking out in her yard and must now go to sleep. Thanks for reading and everyone have a great week!
Here's that picture I promised. We are officially "those people."