Baystate week 9, 8/17-8/24

Monday, 8/17/09
RUN: 9.5 miles; 3.7@ 8:24 (warm up); 2 (6X400m with 1:30 RI) with 2:30 RI between the 2 sets (6:20, 6:18, 6:20, 6:08, 6:21, 6:20, 6:22, 6:19, 6:19, 6:20, 6:20, 6:15min/mile, between 1:15-1:35), 1 mile RI, 2.3 miles cool off @ 10:00
V hot run, 3 gagging incindents during the last few sets, but managed to hold everything in. Had a hard time keeping the pace where it had to be, and would go out too fast, then too slow, than too fast. I never have this problem with other lenghts of intervals. Even the cool off seemed hard, and the last 2 gigantic hills..oh, my. But, I loved the run!
SWIM: 800m with kicks (pool)

Tuesday, 8/18/09
BIKE: 15 miles
SWIM: 800m OW

Wednesday, 8/19/09
RUN: 8 miles with 3 miles @ short tempo (7:14, but I did them @ 7:05)
SWIM: 800m pool (with kicks)


Thursday, 8/20/09
RUN: 4 miles recovery on trails @ 9:24
BIKE: 20 miles (60 min) indoors, with 5X 3 min intervals fast at high gear.

Friday, 8/21/09
REST

Saturday, 8/22/09
RUN: 15 miles @ 8:26 am - horrible run, hot and humid, vomited so cut it short;
5 miles @ 7:36 in the afternoon
T: 20 miles

Sunday, 8/23/09
SWIM: 1.5 miles pool

Total:
RUN: 41 miles
BIKE: 35 miles
SWIM: 3 miles