Monday: Bike 7.2 miles (10.5 mph) + easy run 6.0 miles (13:07 pace) + NROLFW phase 4 workout B
Tuesday: Rest day
Wednesday: Tempo run 11.1 miles (12:07 overall pace (0.5 WU, 0.6 CD); 11:57 tempo pace)
Thursday: Easy run 3.2 miles (13:42 pace)
Friday: Open water swim 100 yards + play 5 holes of disc golf
Saturday: Best in the West sprint tri - 500 meter swim + 12 mile bike + 5k run
Sunday: Run 18.0 miles (13:02 pace)
Total swimming: 600 yards/meters
Total biking: 19.4 miles
Total running: 41.4 miles
I'm quite happy with my how my longest long run of marathon training went! Not quite as fantastic as last week's 16 miles, but still pretty good.
And I don't think it's an exaggeration to call the triathlon my best athletic performance of my life! I'm still waiting for the official results to be posted, but I finished it in just over 1:35! While still slow-ish (in last year's results that would still be bottom third), in my mind that's squarely in the realm of "respectable" (slow end of respectable, but still), rather than straight out "back of the pack".
I pretty much felt amazing, far better than anticipated, on both the swim and bike (and the swim conditions were fabulous - very clear, shallow-ish water, with minimal plant life). Although I didn't say so in my goals post, I did have in the back of my mind hope that I could get a lot closer to my 5k PR in the run leg (because after a few months of high mileage in marathon training I should be quite capable of beating that PR) - but I actually beat it!