Week 10 Training Results

This was a really good week!  The weather heated up towards the end, but I worked through it.

Sunday: 8 Mile Bike Ride
Result:  Rode 13.55 miles in 1:24:34, 9.6 mph
This is the first time I had been up the trail since they removed the oil wells.  It looks really different now!

Before

After

Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result:  Ran 6.45 miles in 1:17:05, 11:58 pace
This was a very hilly route.

Tuesday:  9 Miles Hills
Result:  Rested.  I needed it after Sunday and Monday!

Wednesday:  Rest
Result:  Midweek Double
Ran 6.01 miles in 1:04:27, 10:44 pace. 
Rode 10.24 miles in 1:08:12, 9 mph.

Thursday: 10 Mile Bike Ride {Hopefully on the beach, so that could be much longer}
Result:  Rested.  The beach ride didn't happen.  My legs were pretty done in after Wednesday's double.

Friday:  Rest
Result:  Rode 10.14 in 1:10:14, 8.7 mph
Three trips up the trail in one week!  Les rode with me this time.  I wasn't going as fast, but I felt like I was working much harder.  It might have had something to do with this:
 

Saturday:  13 Miles LSD (pace 10:04-11:04)
Result:  After we finished our ride on Friday, I looked at my totals for the week.  46.39 miles. I told Les, "I need to run 13.61 miles to have a 60 mile week."   So that's what I did!  It's the longest I have run this year, and it was the hottest morning of the year.  What was I thinking? Why didn't a run 5 and ride 8.61?  Or run 3.61 and ride 10?  I have no idea, but run I did...
13.61 miles in 2:47:20, 12:18 pace.  I felt like I was crawling half the time.  I drank lots of water, took Endurolytes and Anti-Fatigue caps, but it wasn't enough.  If I really believed the "30 seconds a mile for every 5 degrees over 60" then my pace was about 10:20!  I think what I believe is the effort felt like 10 minute miles.  I was just glad to be done!
 

Total planned miles: 44

Total
Running:  26.07
Cycling:  33.93
Total Miles:  60.00

Total miles for August - 181.16.  My highest month this year!