Weekly Recap: Week 23: June 5th – June 11th, 2017

Weekly Recap

Weekly Recap!!! Finally a week worth celebrating! I signed up for a local HIM for a prep race for Ironman and my main goal was to race at Ironman effort to not tank my body and to assess the swim, have a good run and leave the race not defeated and I did all those things – yay for one great race out of 2017!!!

Monday:Β 

  • Bike: 41 Mile Cycle with Ash at 17.5 mph
  • Run: 5 Mile Easy Brick Run with walk breaks at 8:30 min/mi

Tuesday:

  • Run: 5M – 1M w/u – 6×400 with 400 walk/jog break – 1M c/d
    • 400s: 1:36, 1:33, 1:31, 1:31, 1:31, 1:30
  • Bike: 15 Mile Easy Ride at 16.6 mph
  • Swim: Long Swim in 50M Pool – 3200 yds at 1:43/100yd

Wednesday:

  • Bike: 1:15 on Trainer Zone 1
  • Run: 5M Brick Run at 7:40 min/mi.Β There was a few stops to pick up Ash for 15 minutes of the run to get in some quick miles together before she left for Utah 😦
  • Work: 12P-10P

Thursday:

  • Bike: 10 Mile Shakeout with Pushes at 17.6 mph
  • Run: 2M Recovery Run 4:1 at 8:44 min/mi
  • Swim: 1000 yds Easy at 1:44/100yd
  • Work: 3P-7P

Friday:

  • Total Rest Day

Saturday:

  • Half Ironman Race
    • Swim: 1.2 Miles // 0:33:01
    • Bike: 56.3 Miles // 3:01:29
    • Run: 13.1 Miles // 1:51:58
    • Total: 70.8 Miles // 5:33:09 // 2nd OA Female


Sunday

  • Total Rest Day

Totals:

  • Run: 30.4 Miles // 4:21:59
  • Bike: 142 Miles // 8:04:55
  • Swim: 7700 yds // 2:09:35
  • Total: 177 Miles // 14:43

With Love and Training,

❀ Kindal (RunningWithStrength)

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One thought on “Weekly Recap: Week 23: June 5th – June 11th, 2017

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