This week I had house guests Wednesday through Saturday so I planned to push long efforts on Monday and Tuesday and then, maybe, again on Sunday. For once the plan worked out.
On Monday I rode 4.5 hrs and sixty-six miles following the Boulder Ironman route 40 miles and then looping home. The speed was a little slower than I wanted but I am still focused on increasing my cadence. On this ride I averaged 88 rpm which is close to my target of 90 rpm. As far as long rides go, I am limited in how long I can ride by my coach. Time is better spent swimming and running.
On Tuesday I ran ten miles in two hours. It is pretty easy to see that that is a 5mph, 12 minute/mile pace and a 5:15 marathon. But I am in no shape to hold that pace. I was tiring substantially the last two miles. Nevertheless, ten miles is a milestone distance. I suspect that I will now focus on increasing my pace.
Just as a reminder, right now I run four minutes and walk one minute.
Sunday I swam 2000 meters which is my longest swim ever. For me, once I settle into a rhythm I can now swim a long time. The trouble is that eventually my shoulders begin to signal that they are being strained. That was the case today. As I neared 2000 meters I could tell that if I pushed it further my shoulders would be hurting and would affect my swim training the rest of the week.
In summary, I have hit my running milestone of two hours and ten miles and am closing in on my swim milestone of 3000 meters. Because I am a strong cyclist I do not have a cycling milestone.