Bike 3 hours with 10 x (12 minutes hard / 3 min recovery)
[52 miles, 2:52, Parmer Lane out and back]
Brick Run ~3 miles
[28 minutes (15 out/13 back neg split)]
It was a tough ride today with all those long intervals. It was a good way to make myself focus on steady effort for the entire ride. Riding this way, I was 8 minutes faster than when I did intervals on this same route a couple weeks ago. It's definitely something to think about as a race strategy too because I was close to my half ironman bike time even with the warmup, cooldown, and 3 minute recoveries. Running off the bike... yuck. After 5 minutes I wanted to stop because I was hardly moving and my legs felt terrible. I forced myself to keep going, and as usual my legs came around and I was able to run at a normal pace after about 12 minutes.
I was eager to get this done and still have some weekend left, so I got up at 6am and was on my bike at 6:45. It's still just noon and I am done, showered, stretched, eaten, car unpacked, and workout logged. I am looking forward to a whole half day of freedom.
Stick a fork in week 14 of training. It's done! On to week 15, aka 6 weeks left.
Volume this week:
Swim 10,4000yd (3:00)
Run 32.5 miles (4:30)
Bike 162 miles (9:30)
Total time: 17 hours