This week is an "extend" week so I'm adding more volume to the normal week. Basically, just doing a few extra minutes on some key runs and rides and also adding a short ride before my Friday long run.
Monday was a swim/run day and then on Tuesday, I did a hard track workout. A 5 mile warmup, followed by 8x800 on what was supposed to be 2:50. I hit like 2:56 on the first 800 and then did between 2:50 and 2:55 on the rest. I always seem to be a tad slow on the first one as I dial in the pace. And by the time I got to numbers 6, 7, and 8, I was really fatigued. Still hitting 2:52 or so, but really, really fatigued. Then, I did another 2 miles cool down for a 12 mile total run. Then, over lunch, I did a 3100 yd swim. The main set was 2x500 on 8:07, which was tough. I could keep the pace, but only did like 8:00 flat for the 500s. Not sure where my 7:45 came from a few weeks ago, but I haven't seen that speed in a while! Hopefully it will come back and then some!
Wednesday was another swim/run in the AM and I covered 2800 yds in the pool and 6.3 miles on the treadmill. Then, I went to work and at lunch, I did a 22 mile ride in just over an hour - a pretty full day! Today was a ride into work and then a 1:45 ride home with "all-out" intervals and then tomorrow is an hour ride followed by a 16 mile run. When it's all said and done, I think I'll be up to 18-19 hours for the week, which is pretty good for me. And the legs are holding up OK so far, which is a good sign.
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