My week so far:
Swim: 5:45am, 00:59:40, 2600 meters
I finally got to workout with Jon. It's been awhile. I felt strong and efficient in the pool, and was able to hold a 1:55 pace without effort. I know there is more efficiency that I can gain with some additional corrections to my form, so I'm really excited.
Run: 6:10pm, 00:38:57, 3.31 miles
This was a slog. It was hot and I was tired from not taking a rest day. But with Hood-to-Coast around the corner, I knew that I needed to get this in. Still, a 11:46/mile is better than the 12:30/mile about a month ago. I'll take it.
Run: 6:00am, 00:46:48, 4 miles
Warmup - 1 mile
3x - 0.5 mile fast, 0.25 mile recovery
Cooldown - 1mile
Again, this was effortless.
Warmup - 250m swim, 250m kick
Drill - 8 x 50m, 15sec rest
Main set - 8 x 50m (1:50 pace), 15sec rest, 600m (1:55 pace), 8 x 50m (1:50 pace), 15 sec rest
Drill - 4 x 50m, 15sec rest
Cool down - 100m
Bike: 6:00pm, 00:45:00, 10.20 miles
On the trainer. With oodles of wedding stuff in the background. Maybe by IM I'll have less around the middle!
Transition: 5 minutes
Run: 6:50pm, 00:28:22, 2.24 miles
HOT brick run. I saw some lively encouraging people though, so that was nice.
Bike 1: to and from the time trial, 00:49:30, 11.86 miles
Bike 2: Vancouver Bike Club Time Trial, 00:27:58, 10 miles = 21.5 mph!!!
I've been trying to hit a 21 mph average all dang summer long. Two weeks ago I missed it by 7 stupid seconds. Today, despite a wicked headwind and some yucky crosswinds, I was determined. I repeated to myself over and over again, "pedal harder bitch." This was in between garlic bread burps, which I don't recommend. Why is it that now that I look at my time, I can't help but think "well, only 42 seconds away from 22 mph..." The bummer about meeting a goal is that now you have to meet a harder goal. :-)
Total time for the week so far = 5.96 hours. Week 17 is going to be a good one!