Total Time - 21:58:30
Workouts Missed - none
Even though I had a very easy week last week, I am still pretty tired. I know I am going to need those 3 weeks to taper. I just find myself being so sleepy and hungry.
Sunday - Time to run, time to do my longest run for IMCDA. I didn't actually feel all that great while running, but when I finished I realized I did much better then I thought and was very much on track for race day. It could have been the easy week I took last week.
Distance - 22 miles, Time - 4:14:12, Pace - 11:30, HR - 121 (zone 1, but my monitor is acting weird)
Miles 1 - 5: Pace - 11:11, HR - 69 (clearly this is wrong)
Miles 6 - 10: Pace - 11:11 (consistent), HR - 133 (zone 1)
Miles 11 - 15: Pace - 11:20, HR - 133 (zone 1)
Miles 16 - 20: Pace - 11:57, HR - 140 (zone 2)
Total Time - 4:14:12
Monday -Kyle and I went for a ride in the morning. Even though it was later in the morning, it was still really nice out. My legs were sore from yesterday, but it felt nice to spin them out.
Distance - 26.2 miles, Time - 1:40:32, Pace - 15.6mph, HR - 85 (yep, my monitor probably needs a new battery)
Swim - ok this was the hardest 2500 ever. I could barely get in it. I felt like crap.
Time - 57:55, Pace - 2:19/100
Total Time - 2:38:27
Tuesday - Run - I actually felt pretty good. I love the easy runs and some days it's just nice to get the hell out of my office and away from everything.
Distance - 6.07 miles, Time - 1:02:53, Pace - 10:21, HR 151
Spin class - I worked very hard. Even after you told me I could take it easy, I didn't. This was one hard class. Total Time 1:15:00
Total Time - 2:17:53
Wednesday - Ahh, speed work. I did it in the morning so I could swim in the heat of the afternoon. I had SQL class today, so I could not run at lunch. I felt pretty good at the start, but really felt like crap at the end. Also the first mile was a slight downhill and the last mile repeat was a slight uphill.
Distance - 6.03 miles, Time - 57:43, Pace - 9:34, HR - N/A (didn't pick up at all)
warm up: Pace - 11:17
Mile 1: Pace - 8:28 (rest pace - 11:59)
Mile 2: Pace - 8:47 (rest pace - 11:42)
Mile 3: Pace - 8:48 (rest pace - 12:23)
Mile 4: Pace - 9:12, ouch
cool down - Pace - 9:57 - I actually felt surprisingly good on the cool down.
Swim - So my swim sucked ass. I worked through lunch in class so I could leave and get to the gym. Then at the end of the day I got an "urgent" email from work about something being broken, she's going on vacation and this HAS to go out to a VP. So, I have to drop everything and log on . . . 45 minutes later it's a user error. OK, whatever. Now I am late and I am hungry and I bonk in the pool. I only manage 2000 of the 3000 workout. I just didn't have it in me and the masters group showed up (cause I was in there late) they needed the lanes and I needed to get out.
Distance - 2,000 Time - 44:55, Pace - 2:11 (well, that's not a bad pace for how horrible I was feeling, weird).
Total Time - 1:42:38
Saturday - My last big day, I was lucky because (a) I had an awesome group of friends for the first 50 miles, (b) I had 2 more awesome friends until mile 100 (c) we had cloud cover for about the first 69 miles. So this ride was from my house, up through Ledged Trail, past the Bartlett turn off and up to 7 Springs. Then we did 7 Springs again. It was actually easier the 2nd time. Back to my house, up Dynamite, down 9 mile and into Rio Verde. Cruise out a few miles and then back up 9 mile. At this point it was VERY hot and we had an afternoon head wind (yep, nothing says 9 mile like heat and a head wind) There were miles 80 - 89. It was pretty much downhill and flat from there. Overall 7,613 feet in elevation gain, which is more then double the Coeur d'Alene course.
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