Week 4 Training Results

I had a really good week!  Three intense workouts, two easy days, and two rest days.  Just the right mix!  

Sunday:  Rest Day
Result:  Rested.  We went to the North Shore of Oahu and vegged and had amazing shave ice!

Monday: 4 Miles Easy (pace 10:04)
Result:  Ran 4.04 miles in 43:48, 10:50 pace
This was my hill workout on Round Top Road.

Tuesday:  5 Miles Hills (no planned pace)
Result:  Walked 3.97 miles in 1:03:50, 16:05 pace
I was so sore from Monday's hills!  Sore in a good way though, not injury sore.  I tried running a couple times, then just relaxed and enjoyed my walk.
Later in the day I walked another 2.5 miles

Wednesday:  Time Trial
Result:  Ran 4.72 miles in 1:02:21, 13:13 pace
Did my one mile time trial in 8:37.
Also walked 2 miles.

Thursday: 4 Miles Easy (pace 10:04)
Result:  Sat in an airplane for 5+ hours, then spent 3 more hours getting home.  Landing at LAX at 4:30 in the afternoon is a really bad idea.

Friday:  4 Miles Easy (pace 10:04)
Result:  Rode 9.38 miles in 1:06:48, 8.4 mph
This is the first time I have been on my bike in over a month.  I was surprised at how well I rode.  We reached the turnaround point in just a little over 40 minutes - really good time for me.  The trail is dryer and dustier than I've ever seen it.  Coming down got a little crazy - I was behind Les and we would hit places that were so dusty I couldn't see the trail because of all the dusty he was kicking up!  But it was good to be on the bike again!

Before...

After!

 
Saturday:  10 Miles LSD  (pace 10:04-11:04)
Result:  Ran 6.52 miles in 1:24:33, 12:58 pace
This is the second morning this week that I work up with sore muscles.  My legs really got a workout this week.  It was wonderful to run in 58 degrees, though!

Totals for this week:
Ran 15.28
Walked  8.47
Rode 9.38
Total  33.13
Total planned miles:  28