Week of July 22-28
Sun: Run 4 E (8:16), Cycle 12 miles
Mon: 4 E (8:20), Swim 1000 yds
Tue: 9.25 (7:48) with 3.5 @ I-pace (7x800m; with 400m recovery jogs), Cycle 11
Wed: 5 E (8:24), Cycle 9
Thur: 7 E (8:43), Cycle 10
Fri: Rest
Sat: 16.5 on hills (8:47), Cycle 11
Totals:
Run: 46 miles
Cycle: 41 miles
Swim: 1000 yds
10 weeks to go. 3nd week of Interval phase and nothing spectacular to report regarding the Interval workout. Pacing good.
Last week, I was already improving on the 800s and the weekend race confirmed it. This week, I had an even-matched runner to work with, maintaining I-pace for VDOT 52:
800m splits: 3:07/3:00/2:59/3:01/3:00/2:58/2:54
Mon: 4 E (8:20), Swim 1000 yds
Tue: 9.25 (7:48) with 3.5 @ I-pace (7x800m; with 400m recovery jogs), Cycle 11
Wed: 5 E (8:24), Cycle 9
Thur: 7 E (8:43), Cycle 10
Fri: Rest
Sat: 16.5 on hills (8:47), Cycle 11
Totals:
Run: 46 miles
Cycle: 41 miles
Swim: 1000 yds
10 weeks to go. 3nd week of Interval phase and nothing spectacular to report regarding the Interval workout. Pacing good.
Last week, I was already improving on the 800s and the weekend race confirmed it. This week, I had an even-matched runner to work with, maintaining I-pace for VDOT 52:
800m splits: 3:07/3:00/2:59/3:01/3:00/2:58/2:54
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