7.01 miles / Total Time 1:07:15 / Page 9:36 / Fastest Mile 9:20 / Slowest Mile 9:48
I brought my phone along on the run so I could snap a couple of pictures. Here is the Hell Gate Bridge, the Triboro Bridge and the Manhattan skyline.
The view under the Triboro bridge looking towards Randall's Island.
Sunday morning we were up at 6am for swim practice at Asphalt Green in the 50 meter pool. I love swimming long course and I love the challenge of the Sunday morning team swims.
Warm Up (800)
Main Set (1800)
300 swim, tempo pace on 6:15
3 x 100, descending on 2 minutes
300 swim, race pace on 6:15
Total: 2900 meters
In the afternoon we headed back to Asphalt Green for a spin workout. After a long warm-up and a few standing sprints we settled into the main set - a 40 minute time trial at threshold level. I kept my heart rate around 155 for the first 30 minutes and then pushed it hard for the last 10. In the last minute my heart rate climbed up to 177!
Total Time: 1:16:26
Average HR: 144
Max HR: 177
Overall it was a great training weekend! I am having some pain in my left quad and I'm not sure what is causing it. I felt it when I got up this morning but did not notice it when swimming or biking, however it is sore when walking and very tender to the touch. The only thing I can think of was that I did a few lunges on Saturday which are not a norm for me on weekends (but I do them on Mondays).... Hopefully some stretching/rolling and a good night of sleep will do the trick!