Sunday, August 21, 2011

sub 7 min miles

Sun: 15 miles in 2 hours
Mon: 10 mile bike, pm 500 meter swim in 10:12
Tues: 2 x 2 mile repeats on the turf with 5 min rest. 11:53 and 11:29. Always run faster on "the magic carpet" pm: 6 miles on the bike
Wed: 9.5 mile run- got soaked in the rain. pm 500 swim in 10:03
Thurs: 8 mile run pm 6 mile bike
Fri: 4 mile tempo in 27 min felt comfortable. pm swim 500 meters in 10:12. slow
Sat: 13.1 miles in 1 hr 39. last 2 miles under 7 per mile. Negative split ave about 7:15 per mile coming back.
Sun: 18.5 mile bike, 500 swim in 10:03.

Miles run = 54 miles
Miles run under 7 per mile= 10

I am feeling pretty good about where I am at right now- I felt a little discomfort in my achilles on that Sat long run so cut it short and will be careful - heel lifts in my walking around shoes, eccentric calf work, and stretching before running. Next race is the Pyeongtaek Half Marathon Oct 2. Can't wait!

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