With Ironman Florida 70.3 quickly aproching, ( less then 5 weeks away) I've started to increase my training. I'm back on my schedule of 3 swims a week ( mon, wed, friday's) Tue and thurs I ride an hour with a brick run of 5 or less km and Wed run a tempo run with my long run being on Sunday with Joanne.
Last Sunday I ran a short 14km with Joanne with the running group. Originally I was planning on 18km but the running group Joanne runs with had a back off week, so this Sunday should be 18km
Total time of our Sunday run was? ......drum roll!!! 1:25, a little faster pace for Joanne who had some trouble and had to stop a few times on our 10 and 1's but we still managed the run it in a pr time at a 6.5 min/ km pace!! ...I said to her if we ran this fast during the 30km ATB race you could have finished in just over 3 hours!! But then I said if you tried to run at this pace for the whole 30km ATB race you wouldn't have finished.? ;) lol..
Here is the run route we did Sunday.
