My schedule is literally all over the place these days and literally changes from day to day. Thus instead of "assigning" workouts to certain days I decided to take it week by week. These were the workouts planned for this week.
This is what went down:
Take a look at those bike miles! I spent a lot of time in the saddle this week.
Swam 2100 yards.
Rode 13 miles on the trainer.
After a long day of sitting researching and writing you would think I would have leap at the chance to get off my butt and move!! Quite the contrary - my brain was fried and I just wanted to veg. Since I knew I was just going to be getting caught up on tv I figured I might as well be productive and use the trainer at the same time. So I watched "the Bachelorette" and spun my heart out. I really have NO idea how far I go in an hour on the training but I figure most rides I average a 13.xx miles/hour so I figure 13 miles is a good estimate.
Got the foot taped up so I declared it a rest day.
3 mile run/36:00/12:00 pace
First run after a week off due to back injury. I didn't notice a huge difference in having my foot taped when I was running but I did manage a pain free run so I will consider that a success! Then it was off for a day of fun - lunch with my old boss (I miss them so much), a root touch up (I refuse to be a brunette - no offense - brown hair just doesn't look good on me) and dinner with one of my best friends.
25.5 mile ride/1:53/13.5 mph avg
Swam 2900 yards.
Due to having tape on my foot I missed my 2nd swim workout as I was not allowed to submerge the tape in water. Therefore, I tried to blend swim workout #2 and #3 together to make up for it. I did my long swim of 1800 continuous yards in 33 minutes. 1800 is about 300 yards short of the 1.2 miles in Big Kahuna. It take me about 2.5 minutes to do 300 yards. Therefore, as of right now, I would guess my swim time to be approx 35 - 40 minutes for Big Kahuna. Not bad. I am hoping for under 40 minutes.
|Water bottles freezing for the day - 2 for my bike, 2 for Kevin's, my running water bottle and a bottle for my recovery drink|
14 mile ride/58:33/14.5 mph avg
Once we got back it was a quick change of shoes and we hit the ground running. The route ended up being about .5 miles short but I was pretty impressed with my pace.
3.58 mile run/36:43/10:15 pace
Still wanting to get in some more miles I headed out to my ride my favorite climb - Calaveras - for another 33 miles.
33 miles/2:28:59/13.3 mph avg
Samantha and two friends came down to tackle a long ride. In addition to having Big Kahuna, we are riding the Tour of Napa Century on August 21st. I planned the route and included some of my favorite climbing in the area - gotta get ready for the 5000 feet on the 21st.
We climbed Dublin Grade, Calaveras and Patterson Pass for a total of 3700 feet for the day. Despite the average temp being around 85 degrees there was a nice breeze for most of the day. We stopped almost halfway and fueled up on some real food before tackling the afternoon. Overall a wonderful day in the saddle with some awesome company.
79.75 miles/6:13:39/12.8 miles
|At the top of Patterson Pass!|
Swim: 5000 yards
Bike: 165.25 miles
Run: 6.5 miles
I promise to have some posts coming that aren't just weekly re-caps. :)