Week 6 – Tri for a Change

by rchackman

Been running so much lately it was nice to do a triathlon for a change. I chose the race over a scheduled 10 mile run.

Mon July 15

6 PM – 1:25:00 trainer Bike

Tuesday

6:20 AM – 30:00 Elliptical

6:55 AM – treadmill Run

  • 3 miles – 28:00 – 9:20 mins/mile 

Wednesday

5:45 AM – treadmill Run

  • dynamic warmup
  • first 5 miles @ 9 mins/mile
  • final 2 miles @ 8:30 mins/mile
  • Total: 7 miles – 1:02:00 – 8:51 mins/mile
  • 10 min walk

Thursday

6 AM – 20:00 Elliptical

6:25 AM – treadmill Run

  • 3 miles – 28:00 – 9:20 mins/mile

6:55 AM – 30:00 Strength

Friday – Day Off

Saturday

8 AM – treadmill PACE Run

  • 7 miles – 52:00 – 7:26 mins/mile

Sunday July 21

6:20 AM

  • warmup: 1.5 mile run – 15:00 – 10 mins/mile

6:50 AM – Key Biscayne Triathlon Trilogy #2

  • .5 mile Swim
  • 20 mile Bike
  • 6 mile Run – 51:14 – 8:34 mins/mile

Run Mileage: 27.5 Miles

Total Time: 8:06:16

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