Week 9 of tri training continued to go well and I am really excited to see where these last three weeks take us. After that it will be marathon training until the end of September, but don't worry I'm sure we'll still swim and bike to continue cross-training.
We had a 6 miler on schedule and I wanted to take it a little bit slower because of our 5K later in the week. We ended up just running near our house and except for the fifth mile all of our paces were close to 9:10 pace! In the end we did the 6 miles in about 55 minutes (9:10 pace).
Our schedule didn't call for a brick workout this week but I felt that we needed to add one more to our training plan because we skipped one and didn't fully complete one last week. I already blogged about how the run went, it wasn't that great. We ran on the trails and my paces were 10:59, 11:48 and 11:02.
The bike leg, prior to the run leg, was another challenge. Mendon Ponds is pretty hilly and I slipped off of my bike going up the worst hill. I was fine, but it took me awhile to get going again! I ended up doing 5.05 miles in about 22 minutes (13.7 mph).
Not the best brick workout but we completed it so it will be the last one of this training cycle!
Off day, I had a dentist appointment in the evening so we re-arranged our schedule.
We hit the pool for the first time this week on Friday and combined two workouts. We ended up doing 1,700 yards (800 and 900 combined) in approximately 28 minutes. Our workout was: 200 warm-up, 800 for time (10:58), 200 easy, 300 swim (100 freestyle, 100 backstroke, 100 freestyle) and 200 cool-down.
We ran our fifth 5K, the Run for the Young, and both got new PRs! Mike ran it in 23:18 and I ran it in 25:53! Out of 223 finishers, Mike came in 48th and I came in 81st! Plus, I came in 2nd in my age group.
Today we had a 20 mile ride, it was actually supposed to be yesterday but we switched our schedule around to accommodate the 5K. Last night Mike mapped out our route and said that we would be riding around Conesus Lake.
We didn't go fishing
We woke up and hit the road as soon as we could since it was about a 40 minute drive to the lake. The route around the lake is only about 18 miles or so but Mike added some extra mileage at the beginning and the end. We ended up parking at a bank, but good thing Mike suggested driving the beginning of the course for a little bit because we changed the route. We would have ridden on dirt roads for a little bit, which isn't good for road bikes, but we were able to go a slightly different way. Unfortunately that meant we were going to have to ride up a huge hill.
We turned back to park and then hit the road. The first mile and a half went well and then we hit the huge hill and we both had to get off of our bikes and walk up it. It was MASSIVE! Neither of us stopped our watches and my time for that mile was 6:33!
After that it was smooth sailing and the views were gorgeous. It was reminiscent of Seneca7 and I thought about that race for a little while as we were riding. I loved checking out all of the houses on the lake and thought about the possibility of renting a house for a week there sometime.
We rode around that
This ride was probably the best that we have had yet, it even made me want to complete a century ride (100 miles) sometime soon! That will probably have to wait until next year but we do want to ride around some of the other lakes in the area (it would be fun if we rode around Canandaigua Lake, where we got married, on our anniversary).
In the end I finished the 20 miles in 1:26 (13.9 mph) and it was my fastest ride yet! The pace would have been even better if we didn't have to walk up the hill, but you never know what a race is going to throw at you which is why we didn't stop our watches.
How did your training go this week? Happy Mother's Day to all of the moms out there!