Monday, August 15, 2011

Week 12 Tri Training RECAP!

This week was crazy! I ran so fast this week, the fastest that I've ever run!

I don't know what changed... but I have been able to push faster than ever and I'm completely surprising myself with every run now!

bike to work (8 miles)
hill run (2.78 miles)
workout (crunches, pushups, lunges, back extensions, single leg balances)
9:21 avg pace on my run!

bike to work (8 miles)
swim (1/2 mile)
Swim at La Jolla Cove - it was more than a 1/2 mile but no way to really measure for sure. Beautiful swim and I swam up to two sea lions on my swim and they just hung out in front of me for a minute - was awesome!

bike to work (7 miles)

bike via Torrey Pines (14 miles)
BRICK run after bike (1 mile)
Brick run after my Torrey Pines 10 mile bike to work - ran it in 8:35!

bike to work (8 miles)
tempo run (3 miles)
workout (pushups, lunges, crunches, back extensions, single leg balances)
Ran up to the track (1 mile), ran on the track (1 mile), then ran back (1 mile). Avg 9:18 pace! Oh, and my second mile (on the track) was my fastest EVER, 8:23!!!


BRICK swim then run
swim (1/2 mile)
long run (10K)
Early to La Jolla Cove and got a good swim in - out past the 1/4 mile buoy and back so it's more than 1/2 mile but no way to measure...
Then got ready and set out for a 10K - very flat which is the first time I've been able to run a 10K during training that will be that flat (needed to do at least one because the race is going to be flat)...
Got to use the Garmin so here are my splits :)
mile 1 - 9:03
mile 2 - 9:06
mile 3 (1.1m) - 8:53
mile 4 - 9:07
mile 5 - 8:57
mile 6 (1.14m) - 10:36
Total - 56:41 - avg 9:05 pace!!!

Weekly Totals:
swim: 1 mile
bike: 45 miles
run: 13 miles
pushups: 120
lunges: 120

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