TCM Training - Week 4

Sunday: made up for my long run I didn't finish on Saturday. Did 10 miles at an easy pace in 1:28. Since the sun came out for a couple hours that afternoon, I took my bike out for 23 miles and tested out my new shoes and pedals (love them!).

Monday: Swim 2,200 yards. Ran with Sarah and JJ at TMNR 5.36 miles @ 8:12 pace.

Tuesday: Ran 9 miles with Arielle at a semi-easy pace (8:20ish). Was supposed to spin on the trainer for an hour, but decided to rest instead.

Wednesday: Swam 2,300 yards. Did 2 sets of 4x100 as the main set and I was stoked when I hit each of them under 1:40. Best one came in at 1:36! At lunch I did some hill repeats. 1 mile warm up, 5 hill repeats (.15 miles long), then cooled down until I hit about 5 miles.

Thursday: Rode a total of 30 miles, 10 of which were my bike commute. The other 20 were ridden at lunch and HILLS were the focus. Warmed up for 10 super fast miles (seriously struggling to keep up), then rode Madrona Hill (about .5 miles long) 6 times. SIX TIMES. Up, down, up, down, up, down...it was brutal! But I know it'll make me stronger so I sucked it up and kept on chuggin' up the hill. 

Best time on the hill repeats was 2:59, which puts me at 8.5mph

Friday: Did a really easy 2k in the pool before work. 3 swims this week! At lunch I headed out and did 8 easy miles and gosh was it beautiful outside. I was wearing shorts and a long sleeve and I was overheating. Felt the sun on my face, it was just perfect out.

Saturday: I headed to the coast last minute to see my man friend, so I had to do my long run in Westport. I've never ran more than 7 miles in that town because there is only 1 loop that I feel comfortable running, so finding a route for 16 miles was interesting. As weird as the route was, I got all 16 miles done and did it at a 9:04 pace, which is right on target.

Weekly totals: 
Swim: 6,500 yards
Bike: 53 miles
Run: 53.7 miles (high because I did last week's LR this past Sunday. Should have been 43)