Sunday, July 6th
am-2500yd swim at Y w/Shara
pm-5.5 mile run at a peppy pace..6:15 p/mile average
Monday, July 7th
6+ miles at 6:30 pace. Knee tight and feeling slow
Tuesday, July 8th
am 18 mile bike w/ some hills + 17 mile ride w/Shara (35)
pm 3.3 post dinner run w/Shara
Wednesday, July 9th
am 20 mile ride
pm 4 mile run then flew out to FL
Thursday, July 10th
2500 yd swim at Boynton Beach Y.
Friday, July 11th
6 miles in Lake Worth, FL incorporating 6X400m on a soccer field. HOT
Saturday, July 12th
am.6 miles in two runs..first solo and second w/Shara. Suffered in the heat.
pm 2000yd swim at Boynton Y. Nice to be able to use their facilities with my OCY pass.
Sunday, July 13th
5 miles..did 1X mile based off of feel and 2X400. Still not used to the heat.
Monday, July 14th
8 miles on two runs..suffered again. Last day in FL
Tuesday, July 15th
Back to Rhody and the humidity still looms. However, the temps aren't nearly as bad. Ended up running a 10k at around 6 minute pace. Happy with this run because I didn't think I was running fast.
Wednesday, July 16th
am-35 minute ride on a spin bike followed up by 15 minutes of core/stretch.
pm. WTAC Tom McCoy Fun Run 3.2 miler in 17:07. One of my faster times on this course.
Thursday, July 17th
20 mile bike ride at a moderate pace.
Friday, July 18th
1 mile group ocean swim. This was the largest group swim I ever participated in.
Post swim gallop down to the Weekapaug Breachway and back with Gazelle, Schons, and Boumenot. After the beach run I ran an additional 4 miles home.
Saturday, July 19th
18 mile bike ride in about an hour. Up 216, back through Westerly-Bradford Rd, and down through the beach.
16 mile run with Gazelle and Boumenot. Mike and I were glad to take part in about half of the Gazelle's 50k on his 50th. Happy Birthday Jeff!
Good workouts. Sounds like you're on track for Rhode Warrior.
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