Sunday - There is nothing like riding into a head wind, uphill with sore legs and a massive hangover. I don't think I even have the words to fully describe how badly this ride sucked, or how badly I sucked and felt while doing it. I was just so relieved to get my schedule and see that you only gave me a 35 mile ride. I had forgotten to restart my Garmin at some point (sadly they were the miles going with the wind, so they were my fast miles) so my numbers are a little off but I know I went the distance, as other people left their Garmins on. So, I just kept my bike in an easy gear and spun away, trying not to let my head bother me too much.
Distance - 37.42 miles (number are off a 32.47 miles), Time - 2:32:01, Pace - 12.8 (ouch), HR - 124 (at least that was very low, along with everything else.
So, up to the Bartlett towers, via Cave Creek/Pima/Legend Trails/Cave Creek to the towers. Distance - 18.71 miles, Time - 1:50:44, Pace 10.1mph (really), HR - 132 (at least that was fairly low).
Back the other direction this is what my Garmin has so just know I did more, but there are my numbers. Distance - 13.76 miles, Time - 41:17, Pace - 20 mph, HR - 106 (so so low). Max Speed 31.7mph and I'm sure I was on the brakes.
Monday - I did not swim this morning, but will move it to tomorrow. It's too hard to swim that much when I have to be at work at 7am (you know I have that hour drive as well). But I will get it in.
Spin - I did my 90 minutes, big chain pushing gear, watching TV. I was a sweaty pig after. I mean I glistened like the princess that I am.
Tuesday - My 3,000 swim. I am getting faster in the water. :-) I finally got some paddles, and I like swimming with them. They make bubbles that feel like a massage on my face. Plus I feel like I am just moving through the water. So, I averaged about a 2:15 pace on my 300 straight swims, a 2:10 pace with the paddles, and a 2:45 pace kicking, and that's with Zoomers. Man I really suck at kicking. Then when I did my speed work, my first 50's were 0:55 and 0:56. My next 100's were under 2 minutes, but then when I started hitting the 150 and 200 my average 50 pace came out to around 1:02 - 1:04. Still much faster then I have been. I feel really good about my swim and want to start increasing the distance to get to a regular 4000 swim at least once a week.
Wednesday - Lung burner - you're not kidding. Holy crap. My 100's started at 1:55:23, and I stayed under 2 minutes for about 3 of them. I ended up averaging a 2:04 at the end I was at a 2:10/100. I was whipped after this work out. The 3,000 yesterday was easier then the 2,000 today.
I moved my run to after work, and I only managed 5 miles. Not because I couldn't run 6 miles, but because well at around mile 4 I realized I had to go. I could not hold it . . .I literally had the runs. Here's how I did.
Distance - 5.0 miles, Time - 48:55, Pace - 9:47, HR - 162
Thursday - Upper body workout in the morning. I did not push myself like I wish I did. I have a really hard time self motivating in the gym. I did manage some good core work.
Run - I needed this run, bad day at work and really needed to get away from my desk. Zone 2 here I come. Distance - 6.05 miles, Time - 1:06:32, Pace - 11:00, HR 149
Spin - WTF - Ok, I did everything except the cool down.; It was 8:40 and I was HUNGRY. This was one hard ass work out. Doing it on my own and pulling it off . . . . seriously hard. You must have lots of motivated athletes because on my own this was hard hard hard. I was dripping with sweat when I finished.
Friday - Yep, I know you gave me a swim. But I had to take Amber to the doctor, and I had to go to the store. and I was so so tired. I felt good enough about my current swim to bail on this work out. Yeah, I suck, yeah I'm a looser but dude I needed food and wine in the worst way.
Saturday - My bike, I did the first 50 doing the New River loop and the second 27 miles were up Cave Creek Rd and back down through Legend Trails. There was a pretty hard head wind coming home but it was down hill, so that helped. But it didn't give me the easy coasting that I had hoped for when planning this route.
Distance - 77 miles, Time - 4:48:31, Pace - 16.0 mph, HR - 129 (last beat of zone 1).
Run - 5.08 miles, Time - 52:22, Pace - 10:42 (my fastest zone 2 yet), HR - 141.
Whew, I'm getting tired. Cour d' Alene here I come.
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