Sunday-12 mile ride w/ Shara. Took out the hybrid. Followed up with 3 mile run at a solid pace.
Monday: 1500yd swim at the Y..saw Duda who was going for a long swim..we briefly chatted about TRIs and he was telling me about all of his training..made me feel lazy.
After the swim, I went home and took Lulu for a 4 miler through Weekapaug on a beautiful afternoon.
Tuesday: 9 miler about Winnapaug Pond..incorporated 10X1 minute H/1 minute E during first half of run. Felt really strong the last few miles.. need to do more "long" runs like these. Light/quick stretch post run.
Wednesday: 26 mile ride with Jeff Duda..met in Avondale, cruised through Misquamicut and then headed up 216 on a windy afternoon. Good effort and felt nice to push a bit.
Thursday: SHS Distance Project.Warmup, 4X (2X200, 1X400) w/45 sec rest after 2s and 90 sec after 4s. The wind was gusting and howling hard..not ideal for a workout day, but a great simulator for what the kid's might face on any given race day. (5)
After dinner I wanted to go after a few more miles, so I went for a quick 3 mile run down to the ocean and back home with Lulu.
Friday: am swim-1200yds
pm: 6 miles at an easy pace..local roads down through sand trail and back home..mowed front lawn for first time of the season afterwards.
Saturday: 5 mile shakeout w/Shara and Lulu on the beach and Atlantic Ave. Calf very tight and sore. Raining towards end of run.
Totals:
Run: 6X, 35 miles
Lulu: 3X, 12 miles
Swim: 2X, 2700yd
Bike: 2X, 38 miles
Overall, okay week. Wish mileage was over 40 and need to do more on the bike.
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