Still mostly a recovery week for me but threw in some cycling so as not to be completely humiliated at the duathlon on Sunday.
Tuesday- Track 6 miles. Was going to do 6 easy but some smack talking got me riled up and I did a 1600 with the guys then a few 400s.
Warm up- 800 easy
4*100 strides with 100 recoveries
almost a mile easy with solar then 2*400 with 200 recoveries
1:30 for both of them
about a 2 mile cool down
Wednesday- Brick-Trainer ride 60 minutes, 2 mile run off (about 8:30 pace)
Thursday- Brick- 10 mile bike, 4 mile run off (about 8:40 pace)
Friday- 7.7 mile run with Daisy downtown in a torrential downpour
Saturday-Volunteered at the captains 5k in the morning doing race day registration and 2 mile splits.
Evening- 3 mile easy run when the rain broke for an hour
Sunday- Silver Springs Duathlon (report to come) two great runs and a pretty good bike for me
Warm up 7 minutes easy run
Bike 17.5 Miles*: 60 minutes
2nd overall female
* I actually rode about 18.2 miles because I missed a turn and didn't realize it for about a half mile, rookie mistake, oh well
I'm feeling really good and I think recovery is coming along great. Quads feel normal again and I am ready to start training for the 50k in a few weeks here.