Brick Workout at Sand Hollow Reservoir
Swam 1/2 mile in 13:30 min, biked 21 miles in 1:08 (18.4 mph), and ran 5.7 miles in 46:23 (8:09 pace)
Swam with Craig, Ryan was late and was behind us . I swam out easy to the rock (<0.2 mile) in 5 min. I did the back stroke to the other rock (<0.1 mile) in 3 min, and then freestyle hard (>0.2 miles) in 5:30 min. Swim felt better than it has in weeks!! The massage I had today must have helped. She released all the tension in my shoulders and back!
We biked easy through the rollers and up the big hill for our warm-up. When we hit the flatter farm land we did our first interval. I was suppose to be 3 minutes hard and 3 minutes recovery. The first interval was a false flat and the next 2 intervals were rollers. This was a lot harder than planned. I wanted to do this on flat ground... good luck in our area!?!?!
Warm-up = 6 miles at a 16.2 pace (hilly)
1 int = 3:30 minute at a 26.4 average in 1.55 miles (false flat) recovery 3:40 (0.94 mile)15.4 mph
2 int = 3:06 min at a 21.5 average in 1.11 miles (mostly uphill), recovery 3:07 (0.69 mile) 13.2 mph
3 int = 3:00 min at a 23.9 average in 1.2 miles (rollers),
Cool Down = 9.6 miles at a 19.1 mph (hilly & rollers, mostly down)
Ran with Ryan D. and Craig. The first mile was flat across the dam, the next 3.7 was rollers out and back, and then the mile across the dam. I ran this faster than planned. the pace didn't seem to bother me!
Splits: 8:26, 8:30, 8:11, 7:54, 7:42, & last 0.7 mile at 8:06 pace
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