Week of 6/10
Monday: 1.5 mile “easy” run on hills. By easy I mean 341’ of elevation gain and slow as hell pace.
Tuesday: 2 sets [5x400m, 400m Rest]. Total 6.61 miles.
First set: 1:51, 1:53, 1:50, 1:46, 1:46
Second set: 1:53, 1:49, 1:46, 1:45, 1:43
Wednesday: 7 mi bike ride, easy 13.2mph
Friday: 2.86 mi, avg pace of 8:53, +158’.
Saturday: 13.91 miles on trails. Freaking tough trails. Yes, it took 2 hours and 52 minutes, but I also climbed 3,056’. Around mile 7 we came to a critical decision point: go back up the way we came down (steep) or go up the shorter yet steeper way. You can see which way we chose. Basically if we were already going to have to hands-on-our-quads-hike up anyway, might as well get it over with sooner.
If I remember how to do math right (Rise over run! See, middle school math IS important), 6.97 mi/1357’ –--> 8.18 mi/2508’ works out to be an 18% grade.
Sunday: Rest. I replenished my depleted muscles with In-N-Out.
Week of 6/17
Monday: 2.28 easy miles on the flattish bike path. Avg pace 9:27. My quads were hungover from Saturday’s trail run.
AM: 2.26 easy miles on the flattish bike path. Avg pace 9:06.
PM: 2x(1200m, 800m, 400m) w/400m recovery, and a few minutes between sets. Total: 5.12 miles.
1200s in 5:50, 5:49. 800s in 3:28, 3:33. 400s in 1:43, 1:48.
Wednesday: 7 miles on bike, avg 13.9 mph
Thursday: 4.46 mi. Attempted tempo run on rolling hills. 3.71 miles at the following paces: 8:42, 9:00, 8:27, 8:22 (.71 mi). Then a .75 mile walk/run uphill cool down. +676’.
Friday-Sunday: No running or biking, but I did walk my buns off in San Francisco. My husband had been up there all week for a conference, and I was able to join him for the weekend. Mini post on that to follow.