Training Week 402

By , July 2, 2017 8:45 pm

Highlight of the Week: Riding with Dad!

Monday | June 26, 2017: 1,008 yd swim + 4 m run + teaching strength class
Loc: FitNation, Time: 20:59, Pace: 2:05 min/100 yd avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 66°/66°, Time: 42:34, Pace: 10:38 avg, Difficulty: easy, Felt: good
Strength: plyo box, kettlebells, & boxing, Difficulty: easy, Felt: good, just getting a bit tired

Tuesday | June 27, 2017: rest
Wednesday | June 28, 2017: 7 m run
Loc: VP Woods loop, Temp: 60°/63°, Time: 1:17:10, Pace: 11:01 avg, Difficulty: easy, Felt: good
Thursday | June 29, 2017: 4 m run (3.2 w/Garett, incl. 2 tempo)
Loc: VP Woods, Temp: 81°/78°, Time: 37:07, Pace: 9:16 avg, Difficulty: medium, Felt: good, hot face
Friday | June 30, 2017: teaching strength class + 800 m swim (w/Joanne) + 3 m run
Strength: plyo box, kettlebells, & boxing, Difficulty: easy, Felt: good
Loc: Grayslake Pool, Outdoor Temp: 66°, Time: 19:10, Pace: 2:02 min/100 m, Difficulty: easy, Felt: good
Loc: hood, Temp: 76°/76°, Time: 32:45, Pace: 10:55, Difficulty: easy, Felt: good, just sweaty

Saturday | July 1, 2017: 3.63 ride (w/Dad) + Miles on the Mississippi 5K + 3.49 ride (w/Dad)
Loc: to downtown Guttenberg, Temp: 62°, Time: 18:10, Pace: 12.0 mph avg, Difficulty: easy, Felt: good
Loc: Guttenberg, Temp: 65°, Time: 24:41, Pace: 8:14 avg, Difficulty: mostly easy, Felt: mostly good!
Loc: to Esmann Island, Temp: 65°, Time: 18:36, Pace: 11.3 mph avg, Difficulty: easy, Felt: good

Sunday | July 2, 2017: 3 m run (last 1.15 w/Dad) + 13 m ride (w/Dad, incl. 2 hill repeats)
Loc: Esmann Island, Temp: 60°/62°, Time: 34:00, Pace: 11:19 avg, Difficulty: easy, Felt: good
Loc: Guttenberg, Temp: 62°/70°, Time: 1:12:32, Pace: 10.8 mph avg, Difficulty: easy, Felt: good


  • I seem to be a bit of a lazy swimmer and forget to kick my legs much when I swim. I remembered to Monday and could tell I was going faster (and that my heart rate was going up).
  • I happened to pull in to the forest preserve parking lot at the exact same time as my friend Garett on Thursday night. Garett runs 20:00 min 5Ks. Garett is fast. Garett wanted to run with me. I am counting that as a tempo run. Ha! We had a fun conversation (surprisingly I could still talk and run – sub 9:00s are fast for me now!).
  • My Chocoholic 5K 2nd place AG pin came in the mail this week!
  • The start of my Friday run was great – I saw a cyclist wearing the 2015 RAGBRAI shirt and a driver gave me a thumbs up! Then in the second half, a driver gave me NO space on the quiet country road I was on and I basically had to run in the ditch. They were driving down the middle of the road, then came right next to me. Um… GFY.
  • I ended up doing a 5K in Guttenberg, IA on Saturday! Which means… I will have something to write about later this week. Ha ha.
  • My dad and I rode our bikes to the race and back on Saturday. And on Sunday, we rode up a big hill in town (300′) twice to get some RAGBRAI hill training in. I had to go in to my lowest gears, but felt fine, so I hope the RAGBRAI hills aren’t much steeper than that one (Dad didn’t think they were).
  • Monthly recap time! In June I ran 117 miles (24 runs), cycled 119.2 miles (5 outdoor rides) and swam 7,497 yards (7 swims). My coldest run was 51°F and my warmest was 89°F. I taught 9 strength classes, and 3 fitness boxing classes.

Link to Training Week 401

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