Weekly Summary:
8,950 yds swimming (23%)
146 miles biking (57%)
21.6 miles running (20%)
All in all it was a pretty solid week. The weather took a bad turn on Friday after being perfect earlier in the week so I didn't get in any miles on the bike over the weekend (Fri-Sun). I did, however, get in two really good workouts this week. On Tuesday I rode with some guys and we did 12 ~60s hill repeats followed by a group ride with a very fast pace. All told it was just under 60 miles with about 40 of that at a good effort level. On Wednesday I got in a test run, just to see whether I thought I could run the pace I want for the half-ironman in 3 weeks (holy crap, three weeks!?). I did 8.65 miles at a steady state HR level - first 2/3 @ 165 bpm and last 1/3 @ 170-175 bpm, garnering me a 6:17/mi average pace. I'm pretty sure I could run a stand alone half marathon at about 6:15-6:20 pace and feel fine (1:22ish for the 13.1 miles). Running that kind of a time off the bike will be a different story. It'll be interesting to see how that unfolds, for sure.
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