Monday am: Bike trainer 4.6 miles (13.4 mph)
Monday pm: Easy run 3.05 miles (13:01 pace)
Tuesday am: NROLFW phase 1 workout A
Tuesday pm: Interval run 4.0 miles (12:18 pace)
Goal: 1 warm-up, 4 x 0.25 @ <9:00 with 0.25 recoveries, 1 cool-down
1 warm-up: 13:15
4 x 0.25 intervals: 8:50, 8:55, 9:26, 9:00
4 x 0.25 recovery: 13:44, 13:31, 14:24, 14:20
1 cool-down: 12:57
Wednesday pm: Swim 1,200 yards
Thursday am: NROLFW phase 1 workout B
Thursday pm: Tempo run 4.0 miles (11:14 pace)
Goal: 4 miles @ <11:30 - Ran with a coworker, who's definitely faster than me, but totally willing to let me set the pace and chat. Realistically, I think a tempo is supposed be fast enough that you can't really talk too easily, but I promise I was gasping somewhat while talking. :) But trying to keep up with someone faster (yet who knows your limitations and isn't trying to do, say, 4 miles at your quarter mile interval pace) should be a useful tool in improving speed.
Actual: 10:56, 11:35, 11:33, 10:54
Friday am: Bike trainer 4.5 miles (13.4 mph)
Friday pm: Easy run 3.0 miles (13:13 pace)
Saturday: Rest day - Put off my long run for Sunday as the rain forecast was marginally better.
Sunday: Long run 8.0 miles (12:55 pace) - My route overlapped with the Worst Day of the Year Ride - though it was a pretty good worst day of the year, with just an occasional drizzle (I guess that makes it a bad worst day?).
Goal: 8 miles at around or under 13:00 - based on last week's 6 miles, although this week's route was a much hillier out and back, so I knew it'd be slower on the uphill out and faster on the downhill back.
1 - 4: 13:10, 13:08, 13:25, 12:49
5 - 8: 13:26, 13:05, 11:53, 12:29
Total swimming: 1,200 yards
Total biking: 9.1 miles
Total running: 22.05 miles
This was a near perfect week in fitting in everything I wanted to, exercise-wise! Even got up early to exercise before week most of the week.