The calm before the storm. Rest day today ... heading to Lake Zurich this afternoon or tomorrow a.m. for packet pickup. There is some good news. The forecast for Sunday was 97 degrees yesterday morning and this morning it's 90. Not much of a silver lining but I'll take it.
OWS in Lake Ickigan later today. Hopefully the bacteria haven't gotten too busy in all this heat. Spent the morning cleaning up after Picasso's artwork on the coffee table top, legs, base, etc. Made it to the farmer's market and took Jack out to lunch.
10'Z1 + 20'Z2 + 4 strides + walk until HR is under 100
Time reflects the run only ... no strides, no walking. I did the strides; max pace 6:33. Walked until HR hit 110. I had a dentist appt at noon and ran out of time. There was probably little chance that I was going to go below 100 with the heat anyway. Stretched for 10' following.
Brick: Biketrainer 10' zone 1 + 3 X (1' high cadence sprint + 1' easy spin) + 3' zone 2 + 4' max effort + 6' zone 2 + 4 X (5' zone 4 bike + run 400 meters fast, aiming for 7:45 or faster + fully recovery walking at least 3') + walk 10' + stretch
Ran errands this morning with Jack. Repeat brick in store for this afternoon.
Good workout overall. I had a hard time getting my legs to work hard enough on the bike for Zone 4. However, I smoked the runs.
3x400M: 1:46, 1:42, 1:44
Fleet Feet Women's 10K
I ran this one pretty hard and likely would have had a slightly better time if the air by Lake Michigan hadn't been soooooo heavy. Stopped to walk for about 30 seconds in mile 4 and for another 15 in mile 5. BUT, this is a PR by over 2.5 minutes from last fall so I can't argue. :)
Plus, I raced with Whizzz, CindyK and StartingToTri and that was a blast too. Thanks ladies!