Totally doing this from (Garmin) memory.
7/6 Wed
Run: Track Speedwork, 5.13 mi
1 mi warmup
4x600 6:05, 6:04, 5:58, 6:11 (dying the last one). 600s are my new 400s. Except the track is closed till Aug 15 :(. But I like the longer distance, it hurts.
4x200 5:01,4:45,4:38, 4:45. These also felt not so good. But running fast in training = running fast at race time, no?
7/7 Thurs
Run 8.54 mi, 8:54/mi pace
first 2 miles @ 9:30, next 2 @ 8:30, next 1 @ 8:00, grinding uphill @ 11:36,then 7:52, 7:43, and avg 8:21 with the steep uphill finish. So not bad for a 2nd hard day in a row.
7/8 Fri
I'm sure I swam, but I don't remember the mileage. Swimming has been a struggle lately. I'm having a hard time finding my form.
7/9 Sat
Bike 26.73 mi, avg 18.6 mph, Run 3.31 mi, 8:32, 8:12, 8:39. Avg HR for last 2 miles was 151, 156 bpm. So getting into the range of pain. Good mixup of a brick. I'll bet come race day I will wish I did more of these!
7/10 Sun
Bike 40.82 miles, May Valley - Issaquah loop. New wheels, felt strong, good 1000 foot climb near the end.
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