>> Thursday, July 25, 2013
Pharmie, Henry, and I were on a family vacation from Saturday through yesterday afternoon. I was able to get in some decent workouts while we were in Alexandria, MN.
• SUNDAY: 11 mile long run with 6 descending miles. I had a crappy long run last week, so I wanted to make up for it here. I had a solid descend and felt pretty good. My 6 "hard" miles were 6:35, 6:25, 6:17, 6:09, 6:08, and 6:01 (for an average of 6:15 pace for those 6 miles).
• MONDAY: 29 mile ride with 2 x 5 mile efforts. Last year, I did a similar ride with my wife, only I just did 1 hard effort. It was with the wind, and I did 5 miles in 12:01.9, which was 1.9 seconds from a 25.0 mph average. This year, I did my first interval into the wind, and then finished with the wind at my back:
The red areas are the 2 intervals.
Oh, and my wife did 45 miles, so I got back to the car, stretched a lot, and did some push ups, dips, lunges, sit ups, and planks while waiting. It was a good morning workout for both of us!
• TUESDAY: 1000 yard open water swim. FINALLY an OWS in 2013! I just hopped in the lake and did a quick out and back as Henry went for a boat ride with Grandpa.
Getting ready to hop in as family is getting in the boat in front of me.
A shot of me bobbing as I looked up to see the boat go by.
Henry looking for me on the boat ride.
Later that day, I took Henry on his first jet ski ride!
Intervals in red.
Back with a few vacation photos shortly. And keep checking back next week for a race report from the Waseca Triathlon that both Pharmie and I will be doing this weekend!!